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  1. #1
    Beast in Training RichDestiNY22's Avatar
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    RichDestiNY22's First Official Leangains Cut

    BACKSTORY (if you're into that sort of thing - if not, skip ahead)

    I got into weight training around 12 or 13, and was quickly drawn to the idea of getting stronger & the discipline the lifestyle breeds. I got quite strong for my age, and as I was active in organized sports through high school, stayed in pretty good shape. However, I never really learned much about nutrition other than eating protein was good for muscles. So not surprisingly, once the organized sports dropped off in college, my physique followed quickly. Even with decent workouts 3-5 times/week, my diet was atrocious.

    Out of college, the downward spiral just continued as even the recreational workouts trailed off. I ultimately topped off at 225 pounds, was disgusted with myself enough to lose 50 pounds using the South Beach Diet. But I had no plan on how to maintain without being on a set meal plan, and gradually saw my weight rise back up. So having made that trip 3 times in total now, I've maintained a sub-190 body weight for 2 years after developing a plan to stop the yo-yo, and relearning to actually enjoy the process. My muscle memory is obviously working in my favor, and combined with a recent surge in fitness education, I'm excited to embark on the next voyage in my fitness odyssey...

    Inspired by the amazing cutting logs of 66jzmstr, Sovietaced, Ivanthegreat, ajw1982 & sarasayshi, I've decided to do my first official cut using leangains system. I've had moderate success with the system for a little while now, but I'm hoping this will keep me accountable and dedicated. Will be doing a 12 week cut, although I'm quite interested to see how far I can get by my birthday (6/2), which is only 9 weeks out. Would love to get lean enough that I can switch to a recomp instead, as it would be great to eat above maintenance 3 times a week strategically. But we'll get there later...

    STARTING STATS

    While I certainly want to take my physique to the next level, I'm actually at as low a weight as I've been able to maintain at any other point of my adult life save for my wedding day (where I crash dieted & rebounded like CRAZY on the honeymoon ;-)). But cutting down gradually to 170 or below makes me very excited to think about, so I'll set 170 as the first goal weight.

    Weight: 183.6
    Waist (at navel): 35.0
    2" above navel: 35.25
    2" below navel: 33.25
    Chest: 42.25
    Arms: 15.25
    Thigh: 23
    Calf: 15.75



    NUTRITION

    I'll maintain a feeding window of 2-10PM. My schedule dictates that I train early AM, but I'm far more likely to cheat/binge at night, and shifting my schedule for weekends gets messy. So I will supplement with BCAA on training days to get me to the feeding window. A nice off-shoot is that my walk to the train station & to work (~25 minutes) will take place during my fasted state & hopefully speed fat loss.

    Since this is my first cut, I want to keep it as simple (read: sustainable) as possible. Using Lyle McDonald's generic guideline bodyweight x 14 formula, I'm estimating my maintenance at 2520. Then going with 10% below on training days & 35% below on rest days, and using round numbers to make it easier, I'll be cycling 2250 & 1600 calories respectively. This will result in roughly a 4500 calorie/week deficit, so I should be dropping 1-1.5 pounds per week. I'll hit at least 150g of protein on both days, go as high carb training days as possible (aiming for >250g), and stay borderline paleo on rest days. I will not attempt to match the beautiful food porn of Dave (66jzmstr), but will try to post pics when the spirit moves me. I'll be preparing my own meals as much as possible, and will do a lot of repeats - both for consistency and since eating the same ****e over and over never bothered me.

    I will re-evaluate my calories if & when I get to 170 pounds, or if progress stalls.

    I'll be logging calories using myfitnespal. If I don't update this log with my daily eats, I'll include the missed days with my next post.

    TRAINING

    I'll be training early morning 3 days/week, splitting up my days into "pushing", "pulling" & "legs". I may do some ab work or light cardio on my off days, but will not hold myself to that starting off - Actually leaning towards doing some yoga on off days to improve my flexibility & keep my lower back (which has a tendency to tighten up) limber. Will be doing RPT for almost all exercises, but will not start that way for squats. Although I had years of weight lifting experience when I was younger, I never learned how to properly squat until recently - thank you "Starting Strength" :-) So the ego needs to suck it up while I get the form down for 3 sets of 5, and I'm confident that I'll be able to progress to RPT for squats soon enough. I will also reserve the right to ditch Leg Press once I've got the Squat technique down well enough to really push my limits - right now I feel like I need to add in extra Leg Presses to tax the muscles. Sticking mostly with compound movements and will throw a single isolation movement in at the end of the workout to burn out and/or hit weak points. I'll be doing pulling first in the week, as my chest is naturally quicker to develop, so I'm hoping hitting back hard while I'm fresh will help me take it up. Training Legs on the weekend so I don't feel rushed and can rest adequately between sets. Workout presently looks as follows:

    PULLING
    Deadlifts
    Weighted Chins
    Pendlay Rows
    Shrugs
    DB curls

    PUSHING
    Bench Press
    Overhead Press
    Incline Bench
    Weighted Dips
    DB Side Laterals

    LEGS
    Squats
    Leg Press
    Standing Calf Raise
    Seated Calf Raise

    OBSTACLES/CONCERNS

    Binges, & Babies, & Booze - Oh My!

    My biggest concern, and likely the reason I have never achieved the physique I want previously, is binges. I have a hearty appetite, so often if I start to nibble on something I haven't planned, I'll fall off the cliff and gobble an insane amount of calories. So I'm going to have planned cheats to keep myself sane while sticking to the overall plan. Actually, cheat may not be the right word as I will be sticking to my guidelines calorically. I guess it's more a tighter version of IIFYM, so I'll be eating some chocolate, sweets, etc. I'll also need to be diligent in logging EVERYTHING I eat, resisting the temptation to omit things I know are bad so I don't have to acknowledge them in print. I also think this log will help with that. By no means will my journey be perfect, but I hope that will help inspire those reading who have similar issues.

    My wife and I are expecting our first baby, so she will have cravings out of nowhere and want to go out to eat on weekends. I'm certainly not going to deprive her to stick to my diet, but I don't want to use that as an excuse to go off the rails when dining out either. So I'll need to stay focused on eating something that will fit my plan for that day. This is another reason I'm keeping a workout day on the weekend ;-) I'll also need to amp up the willpower, as there are more snack/junk foods laying around the house than usual.

    I also like to drink - perhaps a little too much. While I'm definitely going to need to keep that under control, I also feel I can indulge within reason and keep on track. My question for the boozers is which should take precedence - calories or protein? In other words, if I plan on drinking later that night, is it better to meet my protein minimum at the risk of going slightly over my calorie goal? Or should I keep the caloric goal as the pinnacle even if I may hit only 140g of protein that day? Don't be overly concerned ;-) I'm not planning to plan my diet around drinking - just curious which way to shift priority. I think as I stay focused, it will only serve to illustrate how empty calories detract from the general plan, and keep me on track from both directions.

    CLIFF NOTES

    First cut following Leangains model; Train heavy 3X/week; 2100/1600 split; Get Cut Up!

    P.S. - In B4 "tl;dnr"
    Shattering mental blocks, one rep at a time...

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  2. #2
    Registered User Naregde's Avatar
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    Will follow your progress! Best of luck!
    http://www.creatin-nebenwirkungen.de - Die Infoseite rund um Creatin
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  3. #3
    Beast in Training RichDestiNY22's Avatar
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    Saturday, 3/31/12: REST DAY

    Hit the goals well today. Cutting & Pasting from myfitnesspal, so numbers represent Calories/Carbs/Fat/Protein

    Lunch:
    Homemade Eggs - Large Scrambled Egg , 4 Egg 280 4 18 24
    Heinz - Ketchup, 2 tbsp (17 g) 30 8 0 0
    Oscar Mayer - Bacon Low Sodium, 3 slices 105 0 9 6
    Sargento - Natural Sharp Cheddar Deli Style Sliced, 1 slice 80 0 7 5
    495 12 34 35

    Dinner:
    Fresh Express - Baby Spinach , 1 cups 85g 13 1 0 2
    Beef - Ground, 95% lean meat / 5% fat, patty, cooked, broiled (hamburger), 2 serving ( 3 oz ) 303 0 12 45
    Sargento - Natural Sharp Cheddar Deli Style Sliced, 1 slice 80 0 7 5
    Carrots - Baby, raw, 6 large 32 7 0 1
    Sunset - Campari Tomato, 2 tomatoes 25 5 0 1
    Bolthouse Farms - Classic Ranch Yogurt Dressing, 30 g 45 3 3 1
    498 16 22 55
    Shattering mental blocks, one rep at a time...

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  4. #4
    Beast in Training RichDestiNY22's Avatar
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    Whoops, a little too quick on the trigger. Forgot about snacks and totals from yesterday...

    SNACKS:
    Trunutrition Sciences Trutein - Vanilla, 2 scoop (34g) 240 10 2 50 Ico_delete
    Milk - Nonfat (fat free or skim), 0.5 cup 43 6 0 4 Ico_delete
    Cuties - Clementines Oranges, 2 Clementine (168g) 80 17 1 1 Ico_delete
    Kraft Polly-O - 2% Mozzarella String Cheese, 1 stick (28g) 90 0 5 8 Ico_delete
    Johnnie Walker Black Label - Whiskey, 3 oz 210 0 0 0 Ico_delete

    663 33 8 63

    Totals 1,656 61 64 153

    Overall pretty satisfied with these numbers. Will try to fine tune and get the protein & fat up for rest days moving forward, but definitely happy with day 1.

    Squats today! Will post results later...
    Shattering mental blocks, one rep at a time...

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  5. #5
    Beast in Training RichDestiNY22's Avatar
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    Originally Posted by Naregde View Post
    Will follow your progress! Best of luck!
    Thanks! Back atcha! Hoping we can push each other to rippedness.
    Shattering mental blocks, one rep at a time...

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  6. #6
    Beast in Training RichDestiNY22's Avatar
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    Happy with my workout today. Like I said, squats are an exercise I am more concerned with getting my form under control first, so the weights are modest. But my technique felt & looked solid. I had to suck up my pride as I had a guy next to me doing half squats with 365 ;-) I'm confident the strength gains will come quickly if I keep it under control.

    Sunday, 4/1/12 Legs Workout:
    Squat - Warm Up (40%) 95 x 6
    Warm Up (60%) 135 x 5
    Warm Up (80%) 185 x 6
    205 x 5
    205 x 5
    185 x 5
    Leg Press 360 x 10
    360 x 10
    270 x 14
    Standing Calf Raises 260 x 10
    260 x 10
    240 x 10
    Seated Calf Raises 110 x 10
    90 x 14
    90 x 14

    Nice big bowl of pasta when I got home. Will log diet at the end of the day.
    Shattering mental blocks, one rep at a time...

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  7. #7
    Beast in Training RichDestiNY22's Avatar
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    Sunday, 4/1/12

    Spaghetti - Barilla Plus Thin Spaghetti, 8 oz. 840 152 8 40 Ico_delete
    Prego - Spaghetti Sauce - Roasted Garlic and Herb, 1/2 cup 90 13 3 2 Ico_delete
    Add Food
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    930 165 11 42
    Dinner
    Chipotle Burrito Bowl - Chicken, Black Beans, Fajiata Vegetables, Mild Salsa, Cheese, Lettuce, 1 burrito bowl 460 34 17 50 Ico_delete
    Add Food
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    460 34 17 50
    Snacks
    Brooklyn - Black Ops Beer, 24 fl oz 670 54 0 5 Ico_delete
    Milk - Nonfat (fat free or skim), 0.5 cup 43 6 0 4 Ico_delete
    Trunutrition Sciences Trutein - Vanilla, 2 scoop (34g) 240 10 2 50 Ico_delete
    Add Food
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    953 70 2 59

    Totals 2,343 269 30 151

    Went a bit over on calories, but did decent considering the wifey's craving for chipotle. Bought the stronger beer figuring I'd save calories by drinking less of it, but was surprised to find out how calorie dense it actually was. Still pretty good overall and still in a good deficit through the weekend, which is always a challenge.
    Shattering mental blocks, one rep at a time...

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  8. #8
    Beast in Training RichDestiNY22's Avatar
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    Feeling a nice soreness in the legs today. Got my cowboy walk down and the icy hot on my back I'm sure is making me a pleasure to be around for people suffering through allergy season. Got my diet pretty nailed down in my plan for today, so will post at end of day.
    Shattering mental blocks, one rep at a time...

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  9. #9
    Beast in Training RichDestiNY22's Avatar
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    Monday, 4/2/12 REST DAY:

    Lunch Calories Carbs Fat Protein
    Generic - Pork Shoulder Lean and Fat, Roasted, 6 oz 392 0 23 43 Ico_delete
    Fresh Express - Baby Spinach , 1 cups 85g 13 1 0 2 Ico_delete
    Sargento - Natural Sharp Cheddar Deli Style Sliced, 1 slice 80 0 7 5 Ico_delete
    Carrots - Baby, raw, 6 large 32 7 0 1 Ico_delete
    Sunset - Campari Tomato, 2 tomatoes 25 5 0 1 Ico_delete
    Wishbone Creamy Italian Salad Dressing - Salad Dressing, 2 Tbsp 110 4 10 1 Ico_delete
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    652 17 40 53
    Dinner
    Heinz - Ketchup, 2 tbsp (17 g) 30 8 0 0 Ico_delete
    Beef - Ground, 95% lean meat / 5% fat, patty, cooked, broiled (hamburger), 2 serving ( 3 oz ) 303 0 12 45 Ico_delete
    Homemade Eggs - Large Scrambled Egg , 2 Egg 140 2 9 12 Ico_delete
    Sargento - Natural Sharp Cheddar Deli Style Sliced, 2 slice 160 0 14 10 Ico_delete
    Oscar Mayer - Bacon Low Sodium, 4 slices 140 0 12 8 Ico_delete
    Add Food
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    773 10 47 75
    Snacks
    Milk - Nonfat (fat free or skim), 0.25 cup 21 3 0 2 Ico_delete
    Trunutrition Sciences Trutein - Vanilla, 1 scoop (34g) 120 5 1 25 Ico_delete
    Add Food
    Quick Tools
    141 8 1 27

    Totals 1,566 35 88 155

    Planned on having more eggs, but realized when I got home that I only had two left. Still hit all goals pretty damn squarely. Feeling great and amped to pull some heavy weights tomorrow!
    Shattering mental blocks, one rep at a time...

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  10. #10
    Beast in Training RichDestiNY22's Avatar
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    Thumbs up

    Snapped a quick shot of my protein/fat bomb dinner...

    Would love some advice on how to embed the image. FAQ steps don't quite seem to be working.
    Attached Images
    Shattering mental blocks, one rep at a time...

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  11. #11
    Beast in Training RichDestiNY22's Avatar
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    Tuesday, 4/3/12 PULLING DAY

    DEADLIFTS (warm up)
    105 x 6
    135 x 5
    185 x 4
    (Working Sets)
    245 x 6 (was aiming for 5 reps, so happy with this - upping to 265 next week)
    225 x 8
    185 x 10
    WEIGHTED CHINS
    BW + 35 x 5 (felt great)
    BW + 25 x 7 (felt good)
    BW x 8 (felt burntout)
    PENDLAY ROWS
    185 x 5 - these were tough, so dropped down significantly to ensure proper form
    155 x 8
    135 x 11
    SHRUGS (Hammer Strength Machine)
    380 x 6
    320 x 8
    270 x 10
    DB Curls
    40 x 6
    35 x 8
    25 x 10 (x2) - to burn out

    Very pleased with today's workout. Tired out after the second set of chins, but still managed a decent effort through the rest of the workout. My legs were still sore as fuark today and I was concerned about getting through the deadlifts, but Icy Hot & warmup sets did the trick. Looking forward to carbing up today and continuing to move up in weights, and down in weight (see what I did there?)
    Shattering mental blocks, one rep at a time...

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  12. #12
    Registered User jamull2852's Avatar
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    ill be watching your process also so dont stop undating lol

    Im on week two of IF also so far so good. Down 4lbs first week, more than I wanted but Im going to make adjustmeants next weight in if need be.
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    Beast in Training RichDestiNY22's Avatar
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    Originally Posted by jamull2852 View Post
    ill be watching your process also so dont stop undating lol

    Im on week two of IF also so far so good. Down 4lbs first week, more than I wanted but Im going to make adjustmeants next weight in if need be.
    Thanks man. I'll follow your progress as well. 4 lbs week 1 is awesome! I'm expecting higher than normal loss this week as well, cause leading up to this I was pretty debaucherous. We'll see...
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  14. #14
    Beast in Training RichDestiNY22's Avatar
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    Tuesday, 4/3/12:
    WORKOUT DAY

    Lunch Calories Carbs Fat Protein
    Spaghetti - Barilla Plus Thin Spaghetti, 8 oz. 840 152 8 40 Ico_delete
    Prego - Spaghetti Sauce - Roasted Garlic and Herb, 1/2 cup 90 13 3 2 Ico_delete
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    930 165 11 42
    Dinner
    Hormel - Chili - Turkey With Beans - 98% Fat Free, 2 cup (247g) 420 56 6 34 Ico_delete
    Boar's Head - Ever Roast Chicken Breast, 8 oz 200 4 2 52 Ico_delete
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    620 60 8 86
    Snacks
    Amstel Light - 2012 - Beer, 96 oz. 880 46 0 8 Ico_delete
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    880 46 0 8

    Totals 2,430 271 19 136

    Had a work party tonight so couldn't stay away from the open bar completely, but I did pass on the assortment of fried foods as I knew I was over my calorie goal. Went over on calories and under on protein, which I'm a bit disappointed with, but only a 200 calorie surplus on a special occasion day is actually a small victory for me as I have the tendency to go off the rails when given a little wiggle room. I'll deduct the calories over Thursday, and shoot for 2050. Should be easy to hit my protein goal sans booze.

    Overall still a nice deficit on week 1 and feeling better day by day.
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    Registered User FBI93's Avatar
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    hey, good to see another leangainer. hope it works really well for you

    as for your question in your first post about alcohol, I suggest you read this w ww.leangains.com/2010/07/truth-about-alcohol-fat-loss-and-muscle.html (sorry can't post links in full yet :s ) in particular the section "How to lose fat or prevent fat gain when drinking"

    I hope it helps and feel free to ask if you have any other questions about the leangains protocol
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    Wednesday, 4/4/12
    REST DAY

    Lunch Calories Carbs Fat Protein
    Generic - Miso Glazed Salmon, 8 oz 504 0 20 60 Ico_delete
    Pei Wei - Edamame - Steamed With Salt, 1/2 plate 160 9 7 15 Ico_delete
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    664 9 27 75
    Dinner
    Beef - Loin, bottom sirloin butt, tri-tip steak, lean only, cooked, broiled, 9 oz (1 serving) 638 0 34 78 Ico_delete
    Stop & Shop - Creamed Spinach - Frozen, 1/2 cup 100 10 5 4 Ico_delete
    Add Food
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    738 10 39 82
    Snacks
    Milk - Nonfat (fat free or skim), 0.25 cup 21 3 0 2 Ico_delete
    Beachbody - Chocolate Shakeology, 1 packet (48g) 150 17 1 18 Ico_delete
    Cadbury (Canada) - Mini Caramel Egg, 1 Pieces (36g) 43 6 2 1 Ico_delete
    Add Food
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    214 26 3 21

    Totals 1,616 45 69 178

    Nailed the goals down today!
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  17. #17
    Beast in Training RichDestiNY22's Avatar
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    Originally Posted by FBI93 View Post
    hey, good to see another leangainer. hope it works really well for you

    as for your question in your first post about alcohol, I suggest you read this w ww.leangains.com/2010/07/truth-about-alcohol-fat-loss-and-muscle.html (sorry can't post links in full yet :s ) in particular the section "How to lose fat or prevent fat gain when drinking"

    I hope it helps and feel free to ask if you have any other questions about the leangains protocol
    Thanks for the support, dude. Great article you cited there. I had actually read that and the info is great, but that specific plan is a strategy for a single night of binge drinking per week. I'm still unsure which way to lean if it's multiple times per week in a moderate approach. So I'm just sticking with the calories above all else approach and seeing how it goes. As I mentioned in OP, I'm actually hoping it will cut down on my drinking frequency as well, since I'll quickly see (actually already have) how much more I can eat and still be on target when I pass on the drinking.

    Reps for the help!
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  18. #18
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    Thursday, 4/5/12
    PUSHING DAY

    Bench Press (Warm Up)
    115 x 6
    135 x 5
    185 x 4
    (FIRST WORKING SET)
    235 x 4
    205 x 7
    185 x 9

    BARBELL SHOULDER PRESS
    115 x 7 (135 next time)
    95 x 8
    85 x 10

    INCLINE BENCH
    175 x 5
    155 x 6
    135 x 8

    SIDE LATERALS
    30 x 8
    25 x 10
    20 x 12

    WEIGHTED DIPS (these weights are probably a few pounds inflated since I was estimating BW as 185. Still quite happy with strength on Dips)
    230 x 8
    210 x 9
    185 x 13

    Overall good work and good room to improve. As I mentioned, quite pleased with my dip performance as I did them last and was pretty drained. Incline & Shoulders need some shoring up, so hopefully those lifts continue to improve. Looking forward to feasting at 2!
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  19. #19
    Beast in Training RichDestiNY22's Avatar
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    Originally Posted by RichDestiNY22 View Post
    Wednesday, 4/4/12
    REST DAY

    Lunch Calories Carbs Fat Protein
    Generic - Miso Glazed Salmon, 8 oz 504 0 20 60 Ico_delete
    Pei Wei - Edamame - Steamed With Salt, 1/2 plate 160 9 7 15 Ico_delete
    Add Food
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    664 9 27 75
    Dinner
    Beef - Loin, bottom sirloin butt, tri-tip steak, lean only, cooked, broiled, 9 oz (1 serving) 638 0 34 78 Ico_delete
    Stop & Shop - Creamed Spinach - Frozen, 1/2 cup 100 10 5 4 Ico_delete
    Add Food
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    738 10 39 82
    Snacks
    Milk - Nonfat (fat free or skim), 0.25 cup 21 3 0 2 Ico_delete
    Beachbody - Chocolate Shakeology, 1 packet (48g) 150 17 1 18 Ico_delete
    Cadbury (Canada) - Mini Caramel Egg, 1 Pieces (36g) 43 6 2 1 Ico_delete
    Add Food
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    214 26 3 21

    Totals 1,616 45 69 178

    Nailed the goals down today!
    Snapped a pic of last night's din din...



    (Thanks to Sovietaced for the embedding help)
    Attached Images
    Last edited by RichDestiNY22; 04-06-2012 at 11:46 AM. Reason: embed photo
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  20. #20
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    Originally Posted by RichDestiNY22 View Post
    Snapped a pic of last night's din din...
    Seriously though, if anybody can help with embedding photos, I will rep the hell outta ya! I see no "attachment icon" let alone an arrow next to it.
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  21. #21
    Registered User jamull2852's Avatar
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    [IMG] link of the page image is on [/IMG]



    without spaces i think
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  22. #22
    Registered User gerryh777's Avatar
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    Following. I am starting leangains tomorrow. Curious to see your progress. Are you getting hungry in the morning?
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  23. #23
    Beast in Training RichDestiNY22's Avatar
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    Originally Posted by gerryh777 View Post
    Following. I am starting leangains tomorrow. Curious to see your progress. Are you getting hungry in the morning?
    Thanks!

    I've actually been on IF for a while, just dialing in the calories now. So I'm used to it. Honestly though, the hunger isn't too unbearable at first, and you adapt pretty quickly. I used to eat from 8am to 4pm in order to eat a big PWO meal, but the nights were really tough at times.

    Coffee & water go a long way towards staving off hunger early in the day. Good luck!
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  24. #24
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    Thursday, 4/5/12:
    PRESSING DAY

    Lunch Calories Carbs Fat Protein
    Spaghetti - Barilla Plus Thin Spaghetti, 8 oz. 840 152 8 40 Ico_delete
    Generic - Prego Heart Smart Traditional , 1/2 cup 70 13 2 2 Ico_delete
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    910 165 10 42
    Dinner
    Boar's Head - Ever Roast Chicken Breast, 8 oz 200 4 2 52 Ico_delete
    Rice - Brown, long-grain, cooked, 1 cup 216 45 2 5 Ico_delete
    New York Style - Bagel-Sesame, 0.5 bagel 130 25 2 5 Ico_delete
    Hormel - Chili No Beans, 2 cup 440 0 18 32 Ico_delete
    Pei Wei - Edamame - Steamed With Salt, 1/2 plate 160 9 7 15 Ico_delete
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    1,146 83 31 109
    Snacks
    Add Food
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    Totals 2,056 248 41 151

    Hit my macros pretty dead on. Stayed 200 below normal workout day because of Tuesday's excess, but really felt quite full with all the carbs.
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  25. #25
    Hunger Aint Worth a ShìT. TinyMuscolo's Avatar
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    good to see someone walking the same road as myself, so we can be motivational to each other!
    Keep on cuttin'
    Food Porn leads to less Bodyfat, study shows:
    http://forum.bodybuilding.com/showthread.php?t=143649653&p=858355973


    Be consistent with cardio, act like me, I skip it EVERYDAY!


    Can one weekend of bad eating really ruin a week of dieting? Well, can one quick trip to Vegas ruin 2 months of saving? Same thing basically.
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  26. #26
    Beast in Training RichDestiNY22's Avatar
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    Originally Posted by TinyMuscolo View Post
    good to see someone walking the same road as myself, so we can be motivational to each other!
    Keep on cuttin'
    Thanks man. Been following yours as well - looking lean bro!
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    Friday, 4/6/12:
    REST DAY

    Did an extended fast today and actually made it past the 24 hour mark. Were a few factors that led to this but the extension wasn''t too bad. Then I stuffed my face when I got home with this super omelette & double burger action!

    Attached Images
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  28. #28
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    ...pretty stuffed after that. feelsgoodman.jpg

    Here's the breakdown for today including some scotch I plan on imbibing upon later:

    Dinner
    Heinz - Ketchup, 2 tbsp (17 g) 30 8 0 0 Ico_delete
    Oscar Mayer - Bacon Low Sodium, 3 slices 105 0 9 6 Ico_delete
    Homemade Eggs - Large Scrambled Egg , 6 Egg 420 6 27 36 Ico_delete
    Beef - Ground, 95% lean meat / 5% fat, patty, cooked, broiled (hamburger), 4 serving ( 3 oz ) 605 0 25 89 Ico_delete
    Sargento - Natural Sharp Cheddar Deli Style Sliced, 3 slice 240 0 21 15 Ico_delete
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    1,400 14 82 146
    Snacks
    Johnnie Walker - Johnnie Walker Black, Blended Scotch Whisky, 3 oz 207 0 0 0 Ico_delete
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    207 0 0 0

    Totals 1,607 14 82 146

    Week 1 weigh in tomorrow.
    Shattering mental blocks, one rep at a time...

    My First Leangains Log: http://forum.bodybuilding.com/showthread.php?t=143625273

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  29. #29
    Beast in Training RichDestiNY22's Avatar
    Join Date: Dec 2011
    Age: 34
    Stats: 5'8", 170 lbs
    Posts: 751
    Rep Power: 44
    RichDestiNY22 has a brilliant future. Third best rank! (+40000) RichDestiNY22 has a brilliant future. Third best rank! (+40000) RichDestiNY22 has a brilliant future. Third best rank! (+40000) RichDestiNY22 has a brilliant future. Third best rank! (+40000) RichDestiNY22 has a brilliant future. Third best rank! (+40000) RichDestiNY22 has a brilliant future. Third best rank! (+40000) RichDestiNY22 has a brilliant future. Third best rank! (+40000) RichDestiNY22 has a brilliant future. Third best rank! (+40000) RichDestiNY22 has a brilliant future. Third best rank! (+40000) RichDestiNY22 has a brilliant future. Third best rank! (+40000) RichDestiNY22 has a brilliant future. Third best rank! (+40000)
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    WEEKLY WEIGH IN

    4/7/12: 181.2 (-2.4)

    Waist (at navel): 34.0 (-1.0)
    2" above navel: 33.0 (-2.25?)
    2" below navel: 33.0 (-.25)
    Chest: 42.0 (-.25)
    Arms: 15.25 (same)
    Thigh: 22.87 (-.13)
    Calf: 15.5 (-.25)

    Very above average losses for week 1, some of which I expected since I had been binging quite a bit in the 2 weeks leading up to the cut. The shocking loss 2” above the navel leads me to believe that there was some discrepancy in my measuring. But overall, significant reductions everywhere but the arms, which is pretty damn nice!

    By my calculations I hit a 4265 calorie deficit this week, so the weight loss is quite high – meaning either I had a lot of water/food weight coming off quickly, I underestimated my maintenance, or a combination of the two.

    Tomorrow is Easter Sunday, so I am planning on giving myself a virtual “free” day, although I will try to log everything I eat to try and have an accurate account. Haven’t decided if I want to Squat today or tomorrow, though I’m leaning towards tomorrow and staying low cal today to try and balance out the equation.
    Shattering mental blocks, one rep at a time...

    My First Leangains Log: http://forum.bodybuilding.com/showthread.php?t=143625273

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  30. #30
    Beast in Training RichDestiNY22's Avatar
    Join Date: Dec 2011
    Age: 34
    Stats: 5'8", 170 lbs
    Posts: 751
    Rep Power: 44
    RichDestiNY22 has a brilliant future. Third best rank! (+40000) RichDestiNY22 has a brilliant future. Third best rank! (+40000) RichDestiNY22 has a brilliant future. Third best rank! (+40000) RichDestiNY22 has a brilliant future. Third best rank! (+40000) RichDestiNY22 has a brilliant future. Third best rank! (+40000) RichDestiNY22 has a brilliant future. Third best rank! (+40000) RichDestiNY22 has a brilliant future. Third best rank! (+40000) RichDestiNY22 has a brilliant future. Third best rank! (+40000) RichDestiNY22 has a brilliant future. Third best rank! (+40000) RichDestiNY22 has a brilliant future. Third best rank! (+40000) RichDestiNY22 has a brilliant future. Third best rank! (+40000)
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    Saturday, 4/7/12
    REST DAY

    Lunch Calories Carbs Fat Protein
    Applebee's - Jalapeño Lime Shrimp, 1 order 300 43 6 22 Ico_delete
    Generic - Bacon , 2 slice 84 0 6 6 Ico_delete
    Chicken - Grilled Breast Strips, 3 oz 90 0 3 20 Ico_delete
    Kraft - Mexican Style Four Cheese - Shredded , 1/4 cup 100 1 8 6 Ico_delete
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    574 44 23 54
    Dinner
    Aidells - Chicken Meatballs Terriyaki Pineapple, 3 meatballs 130 5 8 9 Ico_delete
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    130 5 8 9
    Snacks
    Milk - Nonfat (fat free or skim), 0.5 cup 43 6 0 4 Ico_delete
    Optimum Nutrition - Cassein Powder, 64 grams 240 6 2 48 Ico_delete
    Johnnie Walker - Johnnie Walker Black, Blended Scotch Whisky, 6 oz 414 0 0 0 Ico_delete
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    697 12 2 52

    Totals 1,401 61 33 115

    Numbers are very low for today. Not entirely intentional, but will probably help with the free day for Easter.
    Shattering mental blocks, one rep at a time...

    My First Leangains Log: http://forum.bodybuilding.com/showthread.php?t=143625273

    Operation: Diesel Daddy Log: http://forum.bodybuilding.com/showthread.php?t=149755683
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