Cutting Time

[NizzleMizzles]

Hey everybody, after a 2 month hiatus of not working out due to moving to a new city and being busy with a new job I've decided to kick myself in the butt and get back in the gym. I'm 220 5'10 25yrs old. Attached are 2 pics and my diet/ workout in a excel spread sheet. Please let me know what you think of the routine/diet and any guesses to BF% are more than welcome. I'll be updating as often as possible, work/life allowing. Thanks in advance.

Starting Diet/Pics/Routine

[ivanthegreat]

Welcome back to training bro. Where did you move? Lookin forward to seeing your progress.

[NizzleMizzles]

Chest workout tonight, was a little constrained for time because I had to sign a bunch of forms to join the gym tonight.

Day 1: Chest/Cardio

Incline Dumbbell Press
5 sets of 12, 10, 8, 6, 6 reps: 50,55,60,65,65

Barbell Bench Press - Medium Grip
4 sets of 8, 8, 6, 6 reps : 185, 205, 215, 225 (wow lost alot of strength in two months)

Superset:
Incline Dumbbell Flyes
5 sets of 15, 15, 15, 10, 10 reps : 20,20,20,25,25
Pushups
5 sets to failure 15,15,12,8,8 forgot to do the last one, brain fart

Superset:
Flat Bench Cable Flyes
5 sets of 15, 15, 15, 10, 10 reps: 25,25,25,30,30 (think I'll sub another exercise the flyes got old after 10 sets, any recommendations?)
Pushups
5 sets to failure 8,8,muscle failure (weird I can do 80 pushups in one set np, but I died on these supersets

Resume normal sets:
Dips - Chest Version 12,8,8,8
4 sets to failure

Cardio: Couldn't gym closed, I'll run in the morning
Rope Jumping
20 min
Running, Treadmill

Let me know what you think

[NizzleMizzles]

Welcome back to training bro. Where did you move? Lookin forward to seeing your progress.

Thanks, I appreciate the comments and the welcome. I moved to Charlotte, NC from Charleston, SC.

[NizzleMizzles]

Created a training log with different tabs for each day. I'll update it and repost it after every workout.

Tonight will be Legs/cardio....that just sounds painful lol. Guess I'll find out how ****ty my squat is tonight. Oh well wish me luck.

[NizzleMizzles]

Ugh, havn't gone to the grocery store yet so diet is still crap, but I'm going first thing after work before the gym.

Food so far today:
Mcdonalds Sausage egg and cheese mcmuffin and a coffee (no cream or sugar) 450 27f 30c 21p
HalHalf Smoked Turkey Breast on Country half sandwich 210 1.5f 33c 16p
Coke can 150 0f 42c 0p
Broccoli cheddar soup 200 12f 14c 8p

sub-total= 1010 40.5f 119c 45p

That leaves me 34f 216p 80c about 1486 cals, looks like its chicken with a side of protein for dinner lol

[NizzleMizzles]

Yep I was right leg day was painful as ****.
Cant wait for DOMS to set in =p

Bb squats= 4x8 185 205 225 225

Legpress 4x12 225 225 315 360

Leg curls 4x10 75 95 95 95

Db step ups 4x16 65 65 65 65

Calf raises 3x15= 135 2x10= 185 1x20 = 95

Really sucks to see my numbers have dropped so much but hey Im trying. I'll get there eventually

[NizzleMizzles]

Have not updated in a week due to a work emergency/ business trip. I had to go up to boston for a 4 days. Before I left on sunday I went to the gym and did back/cardio

BB rows= 135x10 155x8 155x8 185x6 185x6

Dl= 5x185 5x225 5x255 5x275 3x315

Shrugs= 8x185 8x185 8x205

Pullups= 8 8 8 8 8

Seated row= 135x10 135x10 8x155 8x155 8x155

Wide lat pulldown= 12x155 12x155 12x155

Cardio 20mins treadmill

Workout felt good I was sore all week lol. I was happy with the DL numbers. I could have done more but I've learned from experience to take it slow with DL's ( bulged a disk 2 years ago.)

Going to the gym right now to do chest and cardio. I feel like crap because I was on the road all week, 2, 16 hour drives and eating ****ty food all wek plus not working out sucked. The diet will definately be in check this week.

Yep I was right leg day was painful as ****.
Cant wait for DOMS to set in =p

Bb squats= 4x8 185 205 225 225

Legpress 4x12 225 225 315 360

Leg curls 4x10 75 95 95 95

Db step ups 4x16 65 65 65 65

Calf raises 3x15= 135 2x10= 185 1x20 = 95

Really sucks to see my numbers have dropped so much but hey Im trying. I'll get there eventually

[NizzleMizzles]

Sorry I havn't updated regularly. Ive been sticking to my schedul I just havnt had time to update my log.

Monday was chest

Bb bench: 4*8 135 185 225 225 235

Incline db press: 15*55 12*60 10*65 8*65

Incline flyes: 15*20 15*20 15*25 15*25

Standing military BB: 65*8 8*95 8*95 8*95

Dips 4*15

[NizzleMizzles]

Tuesday was legs

BB squats: 135*8 205*8 225*8 250*8 275*5

Leg Press: 225*10 315*10 405*10 495*10

Leg Curls: 75*10 95*10 110*10 110*10

Leg Extensions 3*8 150

Calf Raises 4x15 155

I definately didn't get as sore from this leg workout as last time. I'm really happy with my strength progress after only two leg workouts.

[NizzleMizzles]

Wednesday was Arms and cardio.

20mins on the tread/ elliptical.

BB curls: 15*55 12*60 10*65 8*70

Skull crushers: 15* 55 12*60 10*65 8*70

DB curls: 15(each arm)*25 12*30 10*35 8*35

Tri-extensions: 95*15 125*10 135*8 135*8

Preacher curls: (weight doesnt include ezcurl bar) 15*20lb 12*30 10*30 8*50

Pushups 25, 20 15, 10 (My arms were so pumped I could barely move lol)


Holy dog **** did I get sore after this workout I am still sore. My bi's were decimated, I've lifted about 8 yrs and never really put alot of emphasis on bi's. I concentrated more on strength I think thats why this hurt so much lol.

[NizzleMizzles]

Thursday was Abs and Cardio

2 miles on the indoor track, 2000m row and 3 500m rows as fast as possible. All three 500m rows were at 2:05 I'm not really sure how bad that is.

Abs 3*situps to failure

8*8 on weighted ab machine I didn't right it down so now I don't remember. Didn't really bust my ass on this workout since it was supposed to be a rest day.

Headed to the gym in a bit for back/cardio.

I'll post some pics when I get back and see if I've made any progress....I'm kinda pissed Ive been eating under my calculated "maintenance" and Ive gained 4 pounds. Guess I'll lower my cals some more. I figured 2500 cals at 220lbs would have been enough to start losing. Guess not...Either way I'm 224-225lbs now but I think I look leaner in the mirror. Hopefully someone can tell me If they see any change.

[NizzleMizzles]

Back
Bent over rows: 10x135 8x155 5x175 5x185

Dead Lifts: 8x135 8x205 5x255 5x275 3x335

Shrugs: 3x8 225

Pullups:4x8

Seated row: 135x10 135x10 8x155 8x155 8x155

Lat pulldown:3x10 165

[NizzleMizzles]

Sat was chest again

Bb bench: 3x8: 135 185 225, 2x5: 235 245

Incline db press: 15*55 12*60 10*65 8*70 6*75

Incline flyes: 15*20 15*20 10*25 10*25

Standing military BB:8*95 8x115 5x135 5x135

Dips 4*15

[NizzleMizzles]

Did legs yesterday, pretty solid strength improvement so far.

Squats: 8x135 8x205 8x225 5x245 5x265 5x285

Leg press 10x225 10x315 8x405 8x495 6x585

Leg Curls: 10x95 10x125 8x135 8x155 8x165

Seated calf raise: 15x135 15x135 15x155 15x155 15x135

[NizzleMizzles]

Cardio and abs

30 mins treadmill
4x8 weighted crunches 135lbs
4x15 weighted side bends 50lbs
4xfailure situps

Brkfst: cornflakes
Milk 2 scoops protein

Lunch: chicken and veggies
Pork rinds

Pre workout: chicken cheese flatbread wrap

Dinner:chicken brst black beans rice and spinach salad

2scoops protein

[NizzleMizzles]

Cant wait to get out of work and hit the ****ing gym!

I'm going to be following IF for my diet from now on no more half ass breakfasts lol.
I'll update with my generic meal template after my workout. It's Push day hell yeah!

Mon: AM: 25 mins HIIT
PM: 25 mins steady run
abs 4x12 weighted ab exercise
2x15 (each side) weighted side bends
3x failure situps

Tues: Legs
2x8,3x5 Squats (ramping weight)
5x10 Leg Press (ramping weight)
4x12 Leg curls
4x15 seated calf raises
25 mins light elliptical

Wed: AM: 25 mins HIIT
PM: 25 mins steady run
abs 4x12 weighted ab exercise
2x15 (each side) weighted side bends
3x failure situps

Thurs: Push
2x8, 3x5 BB BP (ramping weight)
12,10,8,6,6 Inc DB press (ramping weight)
2x8, 3x5 BB Standing Military (Ramping Weight
2x8 Skull Crushers
2x8 Tri extension
2xfailure pushups and 2xfailure bw dips
25mins light elliptical

Fri: AM: 25 mins HIIT
PM: 25 mins steady run
abs 4x12 weighted ab exercise
2x15 (each side) weighted side bends
3x failure situps

Sat: Pull
5x5 BB DL's (ramping weight)
2x8, 2x5 Bent over BB rows (ramping Weight)
3x8 BB shrugs
4x8 Pullups
10,10,8,8 Seated Cable row
3x8 Lat pull down
15,12,10,8 DB curl
15,12,10,8 Preacher curl
25 min light elliptical

Sun: rest

[NizzleMizzles]

Bb bp 135x8 205x8 225x5 245x5 255x5

Inc Db bp 55x12 60x10 65x8 70x5 75x5

Stnding mil press 95x8 105x8 135x5 155x5 135x5

Tri ext 100x8 140x8 140x8
Ovr head tri ext 100x8 100x8

Skull crushers 65 x8 65x8

Dips 15 15 15

[NizzleMizzles]

First day of IF, I just made it through my first 16 hour fast. It really wasn't too bad. I was definitely hungry by the time I ate though.

Turkey sandwich 210 cals
Broccoli soup 200 cals
Chips 160 cals

Going to have my pre workout meal after work around 5pm and my post workout (largest) meal around 8pm. Looking to keep cals at around 500 for the first two meals and 1300 cals for the last one.

[NizzleMizzles]

I have been terrible about updating this for the last week, but that doesn't mean I've been doing terrible physically. I have definitely kept up with my diet/workout. I'll try to do a brief synopsis of the last week.

I won't go to far into diet details, suffice to say I love doing IF the lean gains way. I'm never hungry unless I only eat to break the fast and then workout and have 1 huge meal. I usually keep it at 3 meals (1 pre workout and 2 post workout) with an 16/8 fasted/eating window. It's been about 8 weeks and I am down 8 lbs, but I definitely think I've done some body recomp. I usually keep my cals at around 2300, High carbs on training days, high fat on non training days.


Sat 1/7 OFF

Sun 1/8 Legs

Squats: 8x135 8x225 5x245 5x285 5x315

Leg press 10x225 10x315 8x405 8x495 8x585 6x635

Leg Curls: 10x125 8x135 8x155 8x165 8x185

Seated calf raise: 15x135 15x135 15x155 15x155 15x135

30mins elliptical

[NizzleMizzles]

Mon 1/9

Cardio Abs

3 sets failure of situps (high was 65)

Run 30 mins 7:30-8:00 pace

DB side bends 50lbs 3x15 each side

5x15 weighted crunch machine 125lbs

[NizzleMizzles]

Tuesday 1/10 Pull

5x5 BB DL's 135, 225, 255, 285, 315 and 350x3

2x8, 2x5 Bent over BB rows 135x8 155x8 185x5 205x5

3x8 BB shrugs 225x8

4x8 Pullups BW

Cable row: 135x10 135x10 8x155 8x155 8x155

Lat pulldown:3x10 165

15,12,10,8 DB curl

15,12,10,8 Preacher curl

25 min light elliptical

[NizzleMizzles]

Wed 1/11 OFF

Thurs 1/12

Cardio Abs

3 sets failure of situps, 67 high

Run 30 mins 7:30-8:00 pace

DB side bends 50lbs 3x15 each side

5x15 weighted crunch machine 125lbs

[NizzleMizzles]

1/13

Squats: 8x135 8x225 5x275 5x315 5x335

Leg press 10x225 10x315 8x405 8x495 8x585 6x655

Leg Curls: 10x125 8x135 8x155 8x165 8x185

Seated calf raise: 15x135 15x135 15x155 15x155 15x135

Elliptical 30mins

[NizzleMizzles]

1/14

Cardio Abs

3 sets failure of situps,

Run 30 mins 7:30-8:00 pace

DB side bends 50lbs 3x15 each side

5x15 weighted crunch machine 125lbs

[NizzleMizzles]

1/15

Push

Bb bp 135x8 205x8 225x5 245x5 265x5

Inc Db bp 60x10 65x8 70x8 75x5 75x5

Stnding mil press 95x8 105x8 135x5 (didn't rest enough after BP and was smoked)

Tri ext 100x8 140x10 140x10 150x10

Ovr head tri ext 100x8 100x8 100x8

Dips 15 15 15

HIIT for 30 mins (sprints were 6:30 pace for 2:00mins and walk 1 min)

[NizzleMizzles]

1/16

Cardio Abs

3 sets failure of situps,

Run 30 mins 7:30-8:00 pace

DB side bends 50lbs 3x15 each side

5x15 weighted crunch machine 125lbs

[NizzleMizzles]

1/17

Pull

2x8, 2x5 Bent over BB rows 135x8 155x8 185x5 205x5

5x5 BB DL's 135, 225, 255, 285, 315 and 365x3

3x8 BB shrugs 275, 275, 275

4x8 Pullups BW

Cable row: 135x10 135x10 8x155 8x155 8x155

Lat pulldown:3x10 165

15,12,10,8 DB curl: 25, 30, 35, 35

15,12,10,8 Preacher curl: ezcurl bar +40lbs

Didn't do Cardio tonight, I was ****ing drained. I way under ate and was training in a fasted state. For some reason I felt great during DL's and even increased 15lbs but by the end of the workout I was dead.

[NizzleMizzles]

1/18 off

1/19

I weighed myself tonight at the gym.... down to 214 so about 12 pounds lost since I started 1 month ago. Feels Great, definitely starting to see some increased vascularity and the abs want to come out from hiding...well the top two anyway . I'm really happy with my progress since I've lost weight/fat and gained a lot of strength back. Granted it was way easier then I thought to get the strength back up...its probably due to muscle memory.

Right now lifts are:
BP: 265x5 (I know I can do more but I'm taking it slow since I don't have a spotter) Goal: 315x8

DL 365x 3 Goal:450x3

BB row: 205x5 Goal:Anything over my own bodyweight

Squat: 350x5 Goal: 400x8

Current weight 214 Goal: 195-205? Want a BF of around 13% I'm probably going to have to drop to at least 185 and do a short bulk to get to the weight/bf I want.

Anyway....

Cardio Abs:
Ran 4 miles 8-8:30 pace

3xfailure Situps 70, 30, 30

DB side bends 3x20 50lbs

5x8 weighted situp machine 80,100,120,120,120

[NizzleMizzles]

1/20-1/21

Wasn't able to hit the gym these days because I was moving into my new place. I moved from the third floor of one apartment to the third floor of another. Suffice to say I got plenty of cardio and legs in by lugging heavy **** up and down stairs all day.

Kept the diet on track and didn't eat terribly. Maintained IF and only had large dinners supplemented with protein shakes.