makes cutting easier knowing your doing it for a specific reason though
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09-26-2014, 08:18 AM #91
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09-26-2014, 08:41 AM #92
- Join Date: Jan 2012
- Location: Alabama, United States
- Age: 50
- Posts: 18,105
- Rep Power: 136392
=InItForFitness;1295953591
So depressing going from bulking to cutting season when you finish meal prep in the morning and notice that you're missing 2-3 extra lunches.
God I miss food
LOLOLOL!!! And not to mention you changed gears in a hurry! You will be fine with your little pile of meal containers!!!**DIRTYSOUTHCREW**
#sizeistheprizeswoleisthegoal
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09-26-2014, 08:56 AM #93
- Join Date: May 2013
- Location: Michigan, United States
- Posts: 22,935
- Rep Power: 154134
Definitley, I always try to at least ensure I'm enjoying my calories, regardless of total intake.
Agreed, it's easier this time around knowing I have a specific goal/time-frame and it'll all be over soon enough.
Plus I'll enjoy being a shredded kunt for a few weeks :P
But it's only 3!
Seriously, normally walk in with a lunch bag of about 5-7 lol�USMC (2009-2013) �
▬ *Former* Wanna-Be Powerlifter : Best Total : 1300 (440/320/540) @ 168lbs BW (W/ Wraps) ▬
♦Currently full on dad-bod status (minus the dad part)
*NEW TRAINING LOG* ; https://forum.bodybuilding.com/showthread.php?t=178104781
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09-26-2014, 01:00 PM #94
- Join Date: May 2013
- Location: Michigan, United States
- Posts: 22,935
- Rep Power: 154134
Contest Prep - Week 1 : SUMMARY
I. THOUGHTS
Definitley a rough week adjustment wise, of course that's too be expected with such a rapid and drastic calorie decrease with no real transition period.
Appetite was a bit easier to manage than expected, and was able to keep performance in the gym satisfactory.
Strength decreases as expected, but overall happy with how the week went in general and hoping to stay the course for week two.
II. WEIGHT REPORT
Daily #'s
Weekly Changes
-2.7lbs
Going to attribute most of this to water weight reduction, and we'll see how it continues to progress as the prep gets deeper.
III. NUTRITION REPORT
Daily #'s
Averages
Calories : 2629
Protein : 189g
Carbs : 225g
Fat : 91g
Although everything was relatively close to targets for weekly average, I'll be working on a more consistent daily focus for the following weeks.
IV. WEEK 2 OUTLINE
As mentioned, main focus will be a nutritional balance daily with all my goals and dialing in a bit stricter.
I hate to do it, but will likely implement some sort of "meal plan" that will assist in this process...even though it'll take away a bit of the flexability, it'll be much easier on my end so I'm willing to make the sacrifice.
Hoping to find a bit of balance with the weight changes as the week carries on and get a better understanding of where I'm at for average weight and fluctuations so I can dail in the nutrition a bit more.
Will be keeping training as is for the time being.
�USMC (2009-2013) �
▬ *Former* Wanna-Be Powerlifter : Best Total : 1300 (440/320/540) @ 168lbs BW (W/ Wraps) ▬
♦Currently full on dad-bod status (minus the dad part)
*NEW TRAINING LOG* ; https://forum.bodybuilding.com/showthread.php?t=178104781
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09-26-2014, 01:48 PM #95
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09-27-2014, 11:00 AM #96
- Join Date: May 2013
- Location: Michigan, United States
- Posts: 22,935
- Rep Power: 154134
Contest Prep - Week 2 : Day 1 - Upper + Arms / Strength + Cardio
Morning Weigh In
175.6lbs
Workout
Weight Training
Incline Bench Press - 155 x 5 / 185 x 5 / 195 x 5 / 205 x 5 / 215 x 3 / 155 x 10
Pullups - BW x 5 / BW +10 x 5 (2 sets) / BW +20 x 5 / BW +25 x 3 / BW x 10
Incline Cable Fly - 50 x 8 / 55 x 8 / 60 x 8 / 65 x 6
One Arm Longbar Row - 45 x 8 / 55 x 8 / 60 x 8 / 65 x 6 / 70 x 6
Flat DB Bench - 70 x 6 / 80 x 6 / 85 x 6 / 90 x 6 / 100 x 6 ------> * NEW PR *
Lat Pulldown - 120 x 8 (3 sets) / 130 x 6 (2 sets)
Barbell Curl - 65 x 8 (4 sets)
Dips (Tricep Version) - BW x 10 (2 sets) / BW +25 x 8 (2 sets) / BW +45 x 6 / BW +45 x 4
Flat Bench Dumbbell PR
Cardio
Stationary Bike - 10 Minutes Warm Up + 20 Minutes Cool Down
Grocery Trip
Roughly $76 spent.
Right around 10 days worth of food...not a bad trip.
Meal of the Day
Double Grilled Chicken Salad w/ Bacon + Ranch
Calories : 417
Protein : 46g
Fat : 24g
Carbs : 12g
�USMC (2009-2013) �
▬ *Former* Wanna-Be Powerlifter : Best Total : 1300 (440/320/540) @ 168lbs BW (W/ Wraps) ▬
♦Currently full on dad-bod status (minus the dad part)
*NEW TRAINING LOG* ; https://forum.bodybuilding.com/showthread.php?t=178104781
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09-27-2014, 08:21 PM #97
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09-28-2014, 07:20 AM #98
- Join Date: May 2013
- Location: Michigan, United States
- Posts: 22,935
- Rep Power: 154134
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09-28-2014, 07:41 AM #99
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09-28-2014, 08:05 AM #100
- Join Date: May 2013
- Location: Michigan, United States
- Posts: 22,935
- Rep Power: 154134
Rollback technique man, does wonders, especially for the shoulders.
Just rest them on your knees and simply roll your body back into position and use your knees to push them up on your body, pretty much places no stress on the shoulders/arms and you save all your energy for the set itself.�USMC (2009-2013) �
▬ *Former* Wanna-Be Powerlifter : Best Total : 1300 (440/320/540) @ 168lbs BW (W/ Wraps) ▬
♦Currently full on dad-bod status (minus the dad part)
*NEW TRAINING LOG* ; https://forum.bodybuilding.com/showthread.php?t=178104781
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09-29-2014, 10:49 AM #101
- Join Date: May 2013
- Location: Michigan, United States
- Posts: 22,935
- Rep Power: 154134
Contest Prep - Week 2 : Day 2 - Lower & Shoulders + Abs / Strength + Cardio
Morning Weigh In
173.2lbs
Workout
Weight Training
Squats - 185 x 5 / 225 x 5 / 245 x 5 / 255 x 5 / 275 x 3 / 285 x 3
Seated OHP - 95 x 5 / 115 x 5 / 125 x 5/ 135 x 5 / 145 x 3 / 150 x 3
Leg Press + Calf Press - 270 x 5 / 320 x 5 / 340 x 5 / 180 x 10 / 180 x 10 *ALL CALF PRESS SETS x8 REPS*
Dumbbell Shoulder Press - 50 x 6 (3 sets) / 60 x 4 (2 sets)
Lying Leg Curls - 120 x 10 / 120 x 8 / 130 x 8 / 140 x 6
Rear Delt Fly (Machine) - 50 x 10 / 60 x 8 (2 sets) / 70 x 6
Decline Crunch + Oblique Crunch - BW x 12 (4 sets)
Heavy Squat Set
Lying Leg Curls
Cardio
Stationary Bike - 10 Minutes Warm Up
Food Pron
Spent the evening with Brianna's parents to celebrate her father's birthday and enjoyed some delicious treats.
Still stayed on target for the day with a bit of sacrifice in the first part of the day, light breakfast + drank my first protein shake in I don't remember how long with a couple pieces of fruit and saved remaining calories for the evening.
Dinner of Corned Beef + Homemade Mashed Potatoes w/ Gravy & Seasoned Carrots.
Dessert was Cookie Brownies...yes, a brownie with a cookie baked right into the top, then finished it off with a Caramel Apple.
�USMC (2009-2013) �
▬ *Former* Wanna-Be Powerlifter : Best Total : 1300 (440/320/540) @ 168lbs BW (W/ Wraps) ▬
♦Currently full on dad-bod status (minus the dad part)
*NEW TRAINING LOG* ; https://forum.bodybuilding.com/showthread.php?t=178104781
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09-29-2014, 10:50 AM #102
- Join Date: May 2013
- Location: Michigan, United States
- Posts: 22,935
- Rep Power: 154134
Contest Prep - Week 2 : Day 3 - Rest / Cardio
Morning Weigh In
173.6lbs
Workout
Weight Training
*REST DAY*
Cardio
Stationary Bike - 45 Minutes LISS
Treadmill - 15 Minutes LISS
Food Pron
BBQ Baked Chicken w/ Garlic & Ranch Mashed Potatoes + Baked Beans.
�USMC (2009-2013) �
▬ *Former* Wanna-Be Powerlifter : Best Total : 1300 (440/320/540) @ 168lbs BW (W/ Wraps) ▬
♦Currently full on dad-bod status (minus the dad part)
*NEW TRAINING LOG* ; https://forum.bodybuilding.com/showthread.php?t=178104781
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09-29-2014, 04:14 PM #103
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10-01-2014, 07:53 AM #104
- Join Date: May 2013
- Location: Michigan, United States
- Posts: 22,935
- Rep Power: 154134
Contest Prep - Week 2 : Day 4 - Chest & Arms / Light
Morning Weigh In
173.6lbs
Workout
Weight Training
Bench Press - 135 x 10 / 155 x 10 / 165 x 8 / 175 x 6 / 185 x 6 / 195 x 4 / 205 x 4 / 225 x 4
Incline DB Press - 45 x 12 / 50 x 10 / 55 x 8 / 60 x 6 (2 sets)
One Arm DB Preacher Curl (Alternating Grip) - 25 x 10 (1 set / grip) / 30 x 8 (1 set / grip)
DB Tricep Kickback - 20 x 10 (2 sets) / 25 x 8 (2 sets)
Incline DB Chest Fly - 25 x 12 / 30 x 10 / 30 x 8 / 35 x 6
Cable Crossover - 40 x 12 / 50 x 10 / 50 x 8 / 60 x 6
Barbell Curl - 45 x 12 / 55 x 10 / 65 x 8 (2 sets)
Reverse Grip Tricep Pushdown - 75 x 10 (2 sets) / 80 x 8 (2 sets)
Dips (Chest + Tricep Variation) - BW x 10 (5 reps / variation) (6 sets)
"Heavy" Bench Set
Cardio
*Rest Day*
Food Pron
Seasoned Chicken Strips w/ Cheddar & Broccoli Rice + Broccoli in Cheese Sauce.
Italian Seasoned Tilapia w/ Garlic & Pepper Potatoes.
Ben & Jerry's Americone Dream Ice Cream.
�USMC (2009-2013) �
▬ *Former* Wanna-Be Powerlifter : Best Total : 1300 (440/320/540) @ 168lbs BW (W/ Wraps) ▬
♦Currently full on dad-bod status (minus the dad part)
*NEW TRAINING LOG* ; https://forum.bodybuilding.com/showthread.php?t=178104781
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10-02-2014, 10:09 AM #105
- Join Date: May 2013
- Location: Michigan, United States
- Posts: 22,935
- Rep Power: 154134
Contest Prep - Week 2 : Day 5 - Back & Shoulders / Light
Morning Weigh In
173.8
Workout
Weight Training
Pullups - BW x 10 (2 sets) / BW + 20 x 6 (4 sets)
Bent Over Row - 135 x 10 / 155 x 10 / 165 x 8 / 185 x 6 / 205 x 4
Seated Cable Row - 100 x 10 (2 sets) / 120 x 8 / 130 x 6 / 140 x 4
Lat Pulldown - 120 x 10 (2 sets) / 140 x 6 (2 sets)
One Arm Side Lateral Raises - 25 x 10 (2 sets) / 30 x 8 (2 sets)
Rear Delt Fly (Machine) - 100 x 10 (4 sets) / 120 x 6 (2 sets)
Cardio
*Rest Day*
Food Pron
Cinnamon Bun Protein French Toast.
�USMC (2009-2013) �
▬ *Former* Wanna-Be Powerlifter : Best Total : 1300 (440/320/540) @ 168lbs BW (W/ Wraps) ▬
♦Currently full on dad-bod status (minus the dad part)
*NEW TRAINING LOG* ; https://forum.bodybuilding.com/showthread.php?t=178104781
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10-02-2014, 08:44 PM #106
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10-10-2014, 06:06 AM #107
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10-10-2014, 07:05 AM #108
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10-10-2014, 07:06 AM #109
- Join Date: May 2013
- Location: Michigan, United States
- Posts: 22,935
- Rep Power: 154134
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10-10-2014, 07:19 AM #110
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10-10-2014, 08:16 AM #111
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