rizoN17's cut/recomp training journal!

[rizoN17]

INTRO
Hey everyone, I'm going to be logging/journaling my cut/recomp phase. I plan to end this cut if everything goes well on May 4th, 2007. Yes, it's a 12 week cut, and I plan to monitor my weight/strength closely. I will outline my diet/training in this log, as well as keep daily updates on my progress! I've wasted the past three months in college trying to cut, and having no progress. This time I'm serious, wish me luck!

GOALS
My main goal is to maintain muscle and lose fat. If possible, I'd like to do some recomping, and possible gain a small amount of muscle. I plan to start logging on March 4, 2007. I plan to end logging and the cut on May 4, 2007. My goal is to get down to 10% bodyfat or less. Pictures will be taken on the day I start as well as every 2 weeks, all the way to the end.

BODY STATS
Sex: Male
Age: 18
Height: 5'9"
Weight: 171
Bodyfat: 16% (estimation)
Body Type: Endomorph

MAX LIFTS (beginning)
Bench=
Squat=
Deadlift=
Bicep Curl=
Barbell Row (overhand)=
Overhead Press=

[rizoN17]

LIFTING ROUTINE
Sunday: Chest/Triceps
Exercise - reps in set 1, reps in set 2, reps in set 3
Incline bench press - 6,8,10
Decline bench press - 6,8,10
Tricep dips - 6,8,10
Incline DB flys - 8,8,8
Skullcrushers - 6,8,10
Rope pushdowns - 8,10,12

Monday: Back/Calves
Exercise - reps in set 1, reps in set 2, reps in set 3
SLDL - 6,8,10
Widegrip pullups - failure,failue,failure
Seated calf raises - 8,10,12
One arm DB rows - 6,8,10
Standing calf raises - 6,8,10
Cable rows - 8,10,12

Wednesday: Shoulders/Traps
Exercise - reps in set 1, reps in set 2, reps in set 3
DB delt press - 6,8,10
DB shrugs - 8,10,12
Plate front raises (45) - failure, failure, failure
Upright Rows - 6,8,10
BB Shrugs - 6,8,10
DB lateral raises - 6,8,10

Friday: Legs/Biceps
Exercise - reps in set 1, reps in set 2, reps in set 3
Squats - 8,10,12
Chin-ups - failure,failure,failure
Leg press - 6,8,10
BB curls - 6,8,10
Leg curls - 8,10,12
Hammer curls - 6,8,10

[rizoN17]

CARDIO ROUTINE
-35 minutes low-intensity after each lifting session
-45 minutes low-intensity Tuesday and Thursday

DIET
I'll update the diet each week and post it as an attachment. Week 1's diet outline is attached to this post!

SUPPLEMENTS
-Scivation Xtend: pre/during/post lifting and cardio sessions.
-Fishoils: 2 gels taken 3 times daily.
-CL Sesaglow: 1 gel taken 3 times daily.
-Primaforce CLA: 1 gel taken 3 times daily.
-AST multipro 32x: 1 tablet taken 2 times daily.
-ON 100% Whey: taken according to diet outline.

The log starts on March 4, 2007. Updates will be daily, pictures added every 2 weeks. Weight will be recorded and logged weekly.

[rizoN17]

Sorry, here's the diet outline for week 1, beginning March 4, 2007.

[BuckeyeMuscle]

awesome....subbed

[rizoN17]

CHANGE
Buckeyemuscle pointed out a good suggestion. I've downed the fats a bit, increased the carbs and took out some whey and substituted tuna. Updated diet attached.

[BuckeyeMuscle]

CHANGE
Buckeyemuscle pointed out a good suggestion. I've downed the fats a bit, increased the carbs and took out some whey and substituted tuna. Updated diet attached.

good man....looks excellent.

[rizoN17]

DAY 1 - 2/25/07
I decided to start the log a week early, since there was no sense in waiting another week to do it.

STATS
Weight: 169.5lbs
BF%: 16% (no change)

DIET
Today's diet went pretty well. Because I had no chicken, I had to alternate some foods, but for the most part sticked to the plan.

WORKOUT - Chest/tris
Color orange= move up weight
Color blue= move down weight

INC Bench Press: 175x6, 165x7, 155x4
DEC Bench Press: 165x6, 155x8, 155x5
Tricep Dips: 45x6, 40x7, 35x5
INC DB Flys (total DB weight): 90x6, 80x8, 80x6
Skullcrushers: 30x6, 25x8, 25x6
Cable rope pushdowns: 42.5x8, 42.5x7, 42.5x6

NOTES
I think today went pretty well. I was very on track and I feel as long as I keep dedicated I'll do well.

[BuckeyeMuscle]

nice start, keep it up.

[rizoN17]

DAY 2 - 2/26/07
Today I came home from class and realized I was exhausted and too tired to lift. I instead decided to take a nap, and do a late night cardio session after tonight's class. I was dissapointed because I love back day, but I couldn't lift with the intensity I would've liked.

STATS
Weight: 170.5lbs
BF%: 16% (no change)

DIET
I didn't stick exactly to the plan because I ran out of oats. I'll have to purchase some tonight. Because I napped after class instead of lifting, I didn't have a PWO shake, so I only had two carb meals today.

WORKOUT - None
Yeah, I skipped today's workout. I'm switching around Monday and Tuesday because today I had to take a nap (I don't know why I was so tired).

NOTES
Today I was tired and unsure why. Possibly a bad night of sleep? I'm going to try and get to bed around 12am now so I get at least 8 hours of sleep. I was upset that I didn't lift today, but I was just too tired to go. My weight went up a pound because my diet is back on track. I think it will keep going up to about 171-172lbs and that'll be an accurate measure of my weight. I'm going to try and get some pre-cut pics up this week.

[rizoN17]

DAY 3 - 2/27/07
Today was hectic because normally it's not a lifting day. I managed to squeeze in back around 7:00pm, however due to overcrowdedness I could not do any cardio. I'll add cardio on Saturday to make up for this.

STATS
Weight: 171.5lbs (still going up to normal diet weight)
BF%: 16% (no change)

DIET
Today my diet was a bit off. I had no source of carbs for breakfast besides a banana, so lunch I made up by slamming down some whole wheat bread. The first few days of a diet are always rough because I always seem to run out of food... back on track now though!

WORKOUT
RDLs - 225x8, 225x6, 225x5
WG Pullups - 8,6,5
Standing Calf Raises - 315x8, 315x8, 315x8
Palm-down BB Rows - 45x8, 45x8, 45x6
Seated Calves - 140x8, 140x8, 140x7
Machine Rows - 90x8, 100x6, 90x6

NOTES
Today went fairly well. I was not able to do cardio afterwards, so I'll have to make that up on Saturday (35min). My diet was alright but due to lack of oats my carbs were off a bit. My weight is going crazy and it's starting to anger me, normally my weight if very stable and easy to track.

[rizoN17]

PICTURES - WEEK 1
Finally got some pictures up. Here's a picture of me front and resting, NO FLEXING at all. I'll base all my pictures off this same position.

[rizoN17]

10 WEEK OUTLINE
Weeks 1-2: Adjustment/preparation
The first two weeks I'll be adjusting to my diet and preparing to get on track. During these weeks I hope to accomplish:
-A solid and easy to edit diet plan
-A workout plan that works well with my schedule
-Figure out my actual weight and stabilize it

Weeks 3-6: Non-stim cutting phase
During these three weeks I will continue cutting with my non-stim stack. During these weeks I hope to accomplish:
-Lose a solid 1-2% of fat off my body, yet hopefully maintain a similar weight to when I started
-Maintain most of my strength and muscle size

Weeks 6-10: Stimulant phase
In order to really shed off that stubborn last bit of fat, I plan to introduce a stimulant based fat burner along with my non-stim stack. During these weeks I hope to accomplish:
-Getting down to the last bit of fat
-Lowering my bodyfat to 10% or less

[BuckeyeMuscle]

nice journal so far. What stim/s you gonna use during the stim phase? Any non stim fat burners in the non stim phase?

[kylemmmmhoyt]

Whats up man. Journal is very well laid out. I'm gonna subscribe and we oughta workout sometime

[rizoN17]

I'm actually ending the cut and transferring to a bulk.

And I was so excited because I was doing so well... oh well