Operation: Simply Shredded!

[PumpingFreak]

Hi guys and welcome to my training and nutrition log!

Facts
Age: 22 years (1990)
Height: 175 cm (5'9)
Current Weight: 77,9 kg (171 lbs) (2013-03-05)
Start Weight: 80,9 kg (178 lbs)

Background
From the elementary school years I have always been one of the smallest and skinniest guys in my class. But in my teenage years I started a whole new lifestyle, getting new friends etc. So basicly everything turned around on a plate I started drinking and was partying every weekend, sometimes from thursday to sunday. My bodycomposition started to change because of all the junk food and calories from alcohol. I started to gain a good amount of fat and and got more and more depressed with my body and how I was looking in the mirror. So two years ago I decided to join the gym to get in better shape at that time I didn't know anything about training or nutrition. I was starving my self to death and doing sick amounts of cardio and finally I lost most of the fat but I also lost all my muscle mass and looked even skinnier compared to my early years! Last summer I started to do my research on proper training and nutrition and learned all about IIFYM/flexible dieting, training routines etc. So I started bulking back up and I've been doing so until I started this cut back in January 2013!

Macros
Daily: 60f/255c/160p = 2200 calories
Refeed: 50f/600c/150p = 3450 calories
*refeeds are once every week and im doing it on a training day!

Questions and comments are welcome!

[PumpingFreak]

2013-03-05

It's refeed day today!!

Macros: 47f/575c/163p


*1,5 kg (~3.3 lbs) potatoes.. im on a budget right now so just got all these down!

Workout will be updated later..

[PumpingFreak]

2013-03-06

Off day from gym, had to work today so no workout!

Macros: 41f/295c/161p
*low on fats today, will try to hit 60f tomorrow.

[PumpingFreak]

2013-03-07

Had a great upper body workout today!

Yesterday I picked 10x 125grams steaks for just $17. Really good macros: 3.9f/0c/23p per 100g



Macros: 75f/245c/160p
*had a new ice cream today, thats why fats are abit higher today!

Hammer chest press:
12x50kg
12x50kg
12x50kg
10x50kg

Seated cable rows:
12x49kg
9x49kg

V-bar pulldowns:
12x56kg
10x56kg

Lateral raises:
12x8kg
11x8kg

Facepulls with rope:
12x14kg
9x14kg

Pec dec rear delt:
12x35kg
9x35kg

Ez-bar preacher curls:
14x25kg
9x25kg

Tricep pushdowns:
+12x40kg
10x40kg

Back extensions:
12xBW
12xBW