My 30 Day/1500 cal Cut

[cmrock207]

I've made some pretty good progress over the last year. January 2012, I was at 275 lbs. By August I was down to 220 and around October I got down as low as 214. The holidays came and went and I put on somewhere between 5-10 lbs. We're planning a trip to FL in mid February (which also happens to be around my 30th bday.) so I'm going to try and at least drop the holiday weight w/ a 30 day cut @ 1500 cals/day. I'm making this log to track my cut and my progress. I'm going to weigh in every Tuesday and try and update the thread every day.


Currently, my gym plan consists of 3 days a week w/ a Lower/leg day, a chest/tri/upper day, and a back/bicep day, focusing on compound movements.

Here's to seeing what kind of progress I can make in 30 days!

/cheers


[Edit - I forgot to add, due to my work schedule (Sat-Tues, 9pm-8am) I eat on a modified IF schedule. I usually eat between 7-730pm and 3-330am. Gym time is usually around 2-3am. ]

[bigswole30]

I've made some pretty good progress over the last year. January 2012, I was at 275 lbs. By August I was down to 220 and around October I got down as low as 214. The holidays came and went and I put on somewhere between 5-10 lbs. We're planning a trip to FL in mid February (which also happens to be around my 30th bday.) so I'm going to try and at least drop the holiday weight w/ a 30 day cut @ 1500 cals/day. I'm making this log to track my cut and my progress. I'm going to weigh in every Tuesday and try and update the thread every day.

Currently, my gym plan consists of 3 days a week w/ a Lower/leg day, a chest/tri/upper day, and a back/bicep day, focusing on compound movements.


Here's to seeing what kind of progress I can make in 30 days!

/cheers

Best of luck to you. Out of curiousity are you supplementing with anything to preserve lean muscle? 1500 calories is pretty restricted.

[cmrock207]

Best of luck to you. Out of curiousity are you supplementing with anything to preserve lean muscle? 1500 calories is pretty restricted.

Just making sure I get plenty of protein, hitting 40-50g fat, and the rest carbs. Calculating my maintenance/cutting deficit has me around 1600 for 1.5 lbs a wk. I was just dropping it down to 1500 just for this 30 days to see where I end up. If it turns out to be too much I'll likely bump it back up before all is said and done.

Once this 30 days is up, I'm going to re-evaluate everything and probably come up w/ something a great deal more detailed diet-wise and change up my workout completely. I'm sure my body is pretty comfortable with what I've been doing these last several months.

[bigswole30]

Just making sure I get plenty of protein, hitting 40-50g fat, and the rest carbs. Calculating my maintenance/cutting deficit has me around 1600 for 1.5 lbs a wk. I was just dropping it down to 1500 just for this 30 days to see where I end up. If it turns out to be too much I'll likely bump it back up before all is said and done.

Once this 30 days is up, I'm going to re-evaluate everything and probably come up w/ something a great deal more detailed diet-wise and changing up my workout completely.

Gotcha. I will definitely be following along. I am interested to see how you progress.

[cmrock207]

Gotcha. I will definitely be following along. I am interested to see how you progress.

Awesome man. I'll welcome any input you have. I made pretty solid progress over the past year but am really looking forward to revamping everything after this month and drilling down into some more specific fitness goals. Something other than "not be fat" anyway, lol.

[cmrock207]

Saturday 1/12/13

"Breakfast" - Chicken Voila, 2 servings green beans
600 cals, 30g protein, 20g fat, 84g carbs

Lunch - 12 oz chicken breast sauteed in sriracha, 1 pkg green giant steamed vegetables
400 cals, 70g protein, 2.5g fat, 24g carbs

Snack - Builder's protein bar
270 cals, 20g protein, 8g fat, 30g carbs

Shake - 1 serving EAS Chocolate Whey powder, 8oz water
150 cals, 26g protein, 2g fat, 7g carbs

Totals:

1420 cals, 146g protein, 32.5g fat, 145g carbs


A tad lower on calories than I would normally want to be, but a solid day macro-wise. If I factor in the olive oil cooking spray I used to sautee the chicken, I'm probably a lot closer to my 1500 cal goal than I thought.

-------------

Sunday 1/13/2012

Breakfast - 8 oz lean ground beef, 2 oz thin spaghetti, 1 serving tomato/basil spaghetti sauce, 1 breadstick.
750 cals, 56g protein, 54.5g fat (hnngh), 76g carbs

Lunch - Campbell's "Go" Soup - Moroccan Chicken w/ Chickpea (So damn good.)
320 cals, 26g protein, 3g fat, 46g carbs

Snack - Builder's Protein Bar, chocolate
270 cals, 20g protein, 8g fat, 30g carbs

Shake - 1 serving EAS Chocolate Whey powder, 8oz water
150 cals, 26g protein, 2g fat, 7g carbs

Totals:

1490 cals, 128g protein, 67.5g fat, 139g carbs


A little more fat than I'd like, but still not terrible overall.

[cmrock207]

Monday 1/14/2013

16 oz Chicken Breast
1 package garden vegetable quinoa
1 can bush's black beans (drained, rinsed thoroughly)

1 mint chocolate builder's protein bar


1465 cals, 147g protein, 19g fat, 187g carbs


I made a big batch of the chicken/qunioa/black bean stuff and just split it between two meals. It was magnificent. Fat was pretty low, but overall a good day, food wise.

[cmrock207]

Tuesday 1/15/13

2 servings thin crust four meat pizza (digiorno)
680 cals, 36g pro, 68g carbs, 30g fat

2 cans of starkist tuna
200 cals, 40g protein, 4g fat, 0g carbs

2.5 servings deli sliced ham
150 cals, 25g protein, 4g fat, 2.5g carbs

2 servings deli sliced turkey
90 calories, 18g protein, 1g fat, 4g carbs

2 slices Nature's own 100% whole wheat bread
100 calories, 8g protein, 2g fat, 24g carbs

Vanilla Almond Builder's protein bar
270 calories, 20g protein, 8g fat, 30g carbs


Totals
1490 calories, 147g protein, 49g fat, 133g carbs

[cmrock207]

1/16/13

Had kind of a cheat meal today. Went to pub trivia and had a beer cheese philly and some sweet potato fries w/ a Flying Dog Gonzo beer. It was amazing. Not sure how many calories but I'm sure it's at least 1500-2000.

I regret nothing. It was delicious.

Back to counting tomorrow.

[cmrock207]

Thurs 1/17/2013

This was breakfast day...all day. This was split among 2 different meals. I kind of ignored my macro count, but did fine as far as calories are concerned.

5 eggs 350 calories
11 slice of bacon (lol) 440 calories
2 slices of pepper jack cheese 120 calories
6 biscuits (...hnngh) 660 calories

1570 calories, 83g protein, 89g fat, 95g carbs

Ugh.

[cmrock207]

Saturday 1/19/2013

12 oz 94% lean ground beef, 480 cals
2 hamburger buns, 240 cals
1 serving of tater tots, 160 cals
2 oz sliced turkey, 60 cals
6 oz sliced chicken, 180 cals
mint chocolate clif bar, 270 cals

1390 calories, 139g protein, 49g fat, 99g carbs

A little under calories, but it should balance out yesterday. I went to dinner w/ my wife and had a hnngh-worthy country fried steak.

[cmrock207]

1/20/2013

1.5 servings smoked sausage - 270 cals
2 servings green beans - 40 cals
1 serving pan fried potatoes - 110 cals
2 servings deli sliced chicken - 120 cals
pb/chocolate clif bar - 270 cals
2 slices bread - 110 cals
2 servings campbells go soup, chicken quinoa - 320 cals
3.5 servings sliced roast beef - 245 cals



1485 cals, 130g protein, 49g fat, 131g carbs

[nicklyne]

Really good dedication for a daily food diary Input!

I'm also on a 1500 calorie deficit so it's nice to know in a way your fighting through it to!!

Good luck

[cmrock207]

Really good dedication for a daily food diary Input!

I'm also on a 1500 calorie deficit so it's nice to know in a way your fighting through it to!!

Good luck

Thanks. It's a constant battle, lol.

[cmrock207]

1/22/2013

4 pieces baked fish 500 cals
1/2 cup cooked brown rice 110 cals
1 lb chicken breast tenderloins sauteed in olive oil w/ squash and onions 400 cals
chocolate clif bar 270 cals

pb snickers. 250 cals


1530 cals, 132g protein, 53g fat, 128g carbs

[cmrock207]

A bit behind on updates. Still on it, just haven't had time to sit and update the log.


Made homemade burgers today (nom.)

8 oz of 94% lean beef
2 slices pepperjack cheese
2 bunny hamburger buns
1.5 servings ore ida waffle fries

mint chocolate builder's bar

2 scoops whey powder
8 oz milk

1445 cals 117g protein, 56g fat, 129g carbs



Went to the gym tonight for the first time in at least a month.

It's a damn shame I haven't been going because I feel amazing when I'm there and afterward. It's the actual motivation to get up and go that gets me.


Did upper body tonight, bench press, tricep pushdowns, pushups, machine flys, db ohp. Did some abs afterward situps & hanging leg raises.

[cmrock207]

1/30/2013

Cheat meal!
Had an orleans burger @ the pub w/ a side of sweet potato fries.
Had about 4 beers there + another 3 when I got home

Thankfully that was all I ate/drank yesterday, but it was still about 2200 calories.


Didn't go to the gym last night. Went Tuesday night and did upper body pulling. Did Deadlifts, Lat Pulls, Back Extension, Seated Row, then did situps/hanging leg raises for abs.


1/31/2013

5 eggs - 350 cals
2 slices pepper jack cheese - 120 cals
4 slices bacon - 160 calories
2 biscuits - 220 calories

1 lb chicken breast tenderloins 400 cals
1 pkg Green giant steamers Antioxidant blend 100 cals

2 scoops EAS chocolate whey 150 cals
8 oz 2% milk 120 cals

1,620 cals 68g carbs 67g fat 178g protein

Did legs tonight, squats, ext/curls, calf raises, then did some more ab stuff. I need to find some upper ab stuff. Been doing situps and hanging leg raises and my lower abs always feel it the next day but it doesn't feel like i hit my upper abs at all.

[cmrock207]

My weight hasn't changed at all in the last 3 weeks. The last few days I've been feeling awful and have been kind of hungry. I figured it was because I had started going back to the gym regularly but hadn't been eating much more than 1500 calories even on workout days. After recalculating my TDEE based on my workout and consulting some other fitness-saavy friends, I decided to up my calories to 2k for a couple weeks and see where I go from there. Ignore the MFP macro goals. I just put in figures to get it to set my calorie goal around 2k for tracking purposes.

1/31/2013 - Gym tonight - leg night - Squats, leg ext/curls, calf raises. Then Situps/Leg raises/planks for abs


2/01/2013 - (Terrible on macros, ok on cals)


2/02/2013


2/03/2013 - Gym tonight - upper body - bench, tricep pushdown, flys, db ohp

[cmrock207]

Hey cool, a week w/ no update.

I'll get this past week's food up soon. Been slacking a lot more than I wanted to. Not sure why, just lazy I guess. Still going to the gym and stuff. Started running again this week since it has warmed up a bit. Restarted Couch to 5k. Looking forward to continuing. Going to the gym tonight. Legs and things. Got a ton of sleep today and hope to get a ton more tomorrow.