Whats up eveyone?? Im super excited to get this log going Ive currently been cutting about 13 weeks and am getting leaner than Ive ever been
Even though Im not where I want to be yet by the time Im done cutting I will be ready to start that long slow process Of lean bulking through the fall and winter months with a few mini-cuts in there Im sure....NOW A LITTLE ABOUT MYSELF
Ive been lifting about 5 years with 2 of them being serious...sadly the 1st three I was in the gym spinning my wheels cuz my diet was sh!t
Now Ive got my diet in check and know the Importance of a good diet Ive been making gains..heres how everything looks
cutting macros:
2100-2300 cals
200+ protein
160-200+carbs
60-70fats
Training:
push
pull
legs
off
push
pull
off
I get up @ 4:40 everyday and hit the gym by 5:30 then go to work so my dosing protocol will be 8am when I get to work Ill pop my 1st cap...
cpl pics:
b4 my cut:
12 weeks later:
the last 2 days Ive been eating like crap but now Im back to tracking my macros and writing everything I put into my mouth...lets get this going
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06-12-2013, 05:13 AM #1
Fitmember and LIV a match made in cutting Heaven??
I never rep back
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06-12-2013, 05:14 AM #2
Back from legs/abs...Ive been hitting abs 3 times a week now and they are starting to pop......
Leg Press:in plates per side:2,3,4,5,6
BB Squats:225,275,295,225
Super squat machine: plates per side:3,4,4,4
Db Stiff leg deads:75,90,90,90
3 circuits leg ext,seated leg curl,standing calf raises all 15+reps,160/130/630,160/130/630,160/130/630
ABS:3 sets decline situp on highest decline s.s ab coaster:bodyweight/20lb,bodyweight/20lb,25lb/30lb,25lb/30lb
helluva workout and my legs are gonna be feeling it tomorrow...now I just gotta pop a LIV in about 40 mins and head to work...willupdate when I get back homeI never rep back
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06-12-2013, 08:36 AM #3
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06-12-2013, 02:40 PM #4
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06-12-2013, 05:17 PM #5
Just wanted to share what I had for dinner and my macros for today:
chicken thighs:12 oz here and had another 8 oz,85G mixed veggies,228G low fat cottage cheese:
Skinny cow snickerdoodle Ice cream sandwich:
total macros
2090cal
165carb
241protein
55fat
the fat is kinda low but oh fukcing well son!!!!!I never rep back
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06-12-2013, 05:20 PM #6
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06-12-2013, 05:49 PM #7
In for forthcoming quality log, with consistant update and pictures!
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06-12-2013, 05:56 PM #8
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06-12-2013, 06:04 PM #9
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06-12-2013, 07:17 PM #10
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06-13-2013, 05:15 AM #11
Up at 5:20 and hit the gym by 6:15 to do some hiit...started on the elliptical but went to the treadmill...fukc that elliptical
30 mins hiit....8.0-3.5 burned 338 cals
what do you guys do for hiit.....I just want to compare.....Having chicken muffins tonight I found from this guys youtube vids
I never rep back
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06-13-2013, 04:41 PM #12
Had a terrible day at work we are tearing out a wall to put block back because the foundation was falling in and I had to dig all freakin day because the guy who usually does our digging for us is out of town so my cousin dug it....BAD IDEA...oh well the day is over now....Here was my supper and dessert eats
chicken muffins,mixed veggies and cottage cheese:
Protein cake:
cake macros:
590cal
59carb
36prot
25fat
daily total macros:
2370cal
192carb
254prot
65fatI never rep back
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06-13-2013, 04:56 PM #13
Hey I got a question:I workout 5 times per week and do masonry work during the day...packing block, 80lb mortar, and working in the heat
heres my calorie maint calculations:
Do I need more calories that 2000-2100 to cut or does that look about right...Ive been told its too low...THOUGHTS??I never rep back
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06-13-2013, 09:23 PM #14
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06-14-2013, 07:32 PM #15
push day today..starting next week Im going to do a push and pull 3-5 rep range then legs then push,pull 8-12 rep range....I took 1 cay at p @ 8am and felt a little hungry but not to bad...I popped another cap @ 12pm and didn't feel hungry the rest of the day even though I did fall off and had pizza tonight...FUKC MY LIFE!!!!!
Push day:
Incline BB:135,185,205,185,155
Decline on the smith:2 plates per side...Not feelin it=2 sets
Cable standing flys:50,60,80,60,50
One arm low cable upper pec fly:40,40,40,30
Db Lateral raises super sets:35/20,30/20,35/20,30,20
45 lb plate raises: 1 set then left the gym
Not feeling it at all at the gym today...I think Im getting burnt out from getting up @ 4:45am going to the gym then going to work in the heat and packing lots of 8 in block the last cpl days and buckets filled with mortar up and down stairs all day....think Im taking the weekend off to recuperate....Ill try to stay on my macros but tomorrow we got a fathers day dinner....
I also need to figure out my macros....Ive been at around 2100-2300 all week and just feel like Im not getting anywhere....prolly just my mind fukcing with me but It feels like I don't make progress sometimesI never rep back
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06-15-2013, 05:36 PM #16
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06-16-2013, 03:06 PM #17
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06-17-2013, 05:00 AM #18
Pushday in the 3-5 rep range accessory movements 8-10 rep range and It felt great!!!!!
Flat BB:225,235,225,225
Incline BB:205,205,215,205
Standing BB Shoulder press:135,145,135
Weighted Dips w/50lb:8,8,6,6 s.s w/ bodyweight to failure
Incline Db Fly:45,50,55
DB Laterals supersets:30/20,35/20,40/20,30/20
Decline situps s.s w/hanging leg raises:3 sets to failure
Everything felt great and I needed that 2 days rest now back to the grind....uppin my cals to around 2300-2400 range to see where I go in 2 weeks then reaccess(SP) from there....bout to get ready for work and pop my 1st LIV of the day then another @ 12...check back in after supper tonight...93/7 hamburgers sweet potato fries and cottage cheese...maybe a little dessert after...HAVE A GOOD DAY EVERYONEI never rep back
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06-17-2013, 08:53 AM #19
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06-17-2013, 06:42 PM #20
Thanks man...ready to kill it tomorrow...here is a couple meals update....supper and my FAILED attempt at protein fluff
Supper:2 hamburgers-93/7,sweet potato fries,cottage cheese
970cal,69carb,94prot,35fat
Failed protein fluff turned into a protein icecream??
239cal,65carb,27protein,15.5fat
total daily macros:
2339cal
241carb
256protein
62.5fat
Took 1 LIV @ 7:45 and wasn't hungry but ate @10am when we take a break the popped another cap @ 12pm and didn't feel hungry til supper around 6pmI never rep back
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06-17-2013, 07:08 PM #21
Great looking food today except the fluff. I left a comment about that in my blog but I really want to comment on the bolded below.
Not a good idea to take a week off during a cut. Caloric deficit + no lifting might result in some unwanted muscle loss. I say stick it out through the cut if you can, maybe add some calories in because you are eating pretty damn low calories for your body weight and physical activity level (dat physical job).
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06-17-2013, 07:12 PM #22
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06-18-2013, 05:06 AM #23
pull day:3-5 rep range accessory lifts 8-10 rep range:
Weighted Pullups w/ 40 lb Db:8,6,6,6,5
DB Rear delt raise:35,35,35,35
vBar Pulldown:200,220,180,160
Seated D handle row:70,70,70,70-love the stretch in these
BB Row reverse grip:185,185,185,185-felt heavy at the end of the workout
BI/TRI Supersets:
Preacher ez bar curl/Db laying one arm ext:80/35,80/35,80/35,70/30
Cable Reverse curl/rope pressdowns:35/110,35/120,35/100
Shrugs superset into straightbar pulldowns on pulldown area:225/60,225/60,225/60,225/50
Helluva workout today and feel great ready to pop a LIV and pour some concrete...see ya'll bout supper timeI never rep back
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06-18-2013, 11:48 AM #24
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06-19-2013, 06:27 PM #25
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06-19-2013, 06:43 PM #26
Today was leg day...and I murdered it...will be feelin it tomorrow that's for sure but going to hit some cardio...30 mins of HIIT and abs tomorrow
Been hittin abs 3 times a week nowadays...
Leg press:270,360,450,540
BB Squats:225,235,295,225,135
Hack squats on super squat machine:360,360,360
DB Stiff leg deads:90,100,100
3 circuits leg ext/seated leg curl-12 reps:160/130,160/130,160/130
Didn't get to do calves because I was running late and had to drive an hour away for work today..LOVE OUT OF TOWN JOBS....we laid 400 block today
I took 1 cap LIV @7:00 and didn't feel hungry and forgot to take the other one at noon so I took it @ 2pm...The energy isn't there for me but I like that the hunger stays away..makes cutting easier
Lunch and supper eats:
Lunch about everyday...I keep it the same:
1130cal,107carb,125prot,22fat:
supper: turkey dogs,turkey chilli, fat free cheddar,cottage cheese and sweet potato fries
1015cal,126carb,86protein,30.5fat
snack:60g fiber one,8oz low fat milk:
290cal,62carb,10prot,7fat
daily totals:2435cal,295carb,221prot,59.5fatI never rep back
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06-19-2013, 06:48 PM #27
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06-19-2013, 07:19 PM #28
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06-19-2013, 07:21 PM #29
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06-20-2013, 03:00 AM #30
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