Orca's 1st ever cut

[orca]

Background ? I?ve been working out for the better part of 25 years and yes I should be a beast by now but have hampered by injuries on and off over the years and in the beginning I wasn?t truly working out the correct way. When I first started working out I was a skinny young lad and quickly went from 160 to about 190 with very little body fat. My workout partner at that time gave the nickname ?Orca? because he said I was getting big as a whale. Although I continued to workout on a over the next 15 years not much effort went into it and therefore there was not much gain in strength or size except for flab. Finally About 5 ? years ago I quit smoking, began to research and read anything and everything I could about lifting and getting bigger. I went from 205 to 245 in approximately 18 months while still maintaining the same body fat percentages, roughly between 18 ? 20%. At the beginning of last summer I hurt my neck and back and had to take approximately 6 weeks off. Just as I was getting back into it and then my house got badly flooded and my home workout area was in disarray. I finally was able to reclaim my garage and workout area back in December and was able began my workouts again but I am amazed at how out of shape and flabby I became in just six or seven months. I?ve never been into diet that much and have considered myself on a perpetual bulk, although I did try to eat fairly healthy for the most part, I still had a lot of bad habits and would eat a lot of crap as snacks usually out of boredom or habit. I would also drink wine on a daily basis?..I love my wine.

I?ve been reading this board for years and have been soaking up as much knowledge as possible and being inspired by everyone on this board I decided to actually go on a cut for the 1st time in my life.

Current goal is to cut from 250 to 225 loosing 2lbs a week. Cut began Feb 1 and was to go to May 1 and I?ll reevaluate new short term goal from there. Currently I?m sitting at 233 and have been stuck there for a few weeks but I believe I?m still loosing fat (waist and butt shrinking) and gaining some muscle back. Secondary goal is to work on my much ignored legs.

Workouts ? Generally I follow a 5 x 5 workout, but I will mix it up every once in a while 4 x 8 ? 12 or thrown in some drop sets etc. I use to do my weight workout in the evenings but changed to the morning for consistency and to avoid excuses not to do it. Weight workouts are done at home. Cardio is done at the local Y in the evenings and is generally done on the elliptical, varying weeks between intense (for me) to moderate.

Day 1 - Sunday
Tri?s and Bi?s
- French press
- pushdown
- Skull crushers
- kickbacks
- Concentration curl
- Preacher Curl
- Hammer curl
- Reverse curls
Walking lunges to hit legs again

Day 2
Back - early AM workout
- Bent over rows
- Lat pull downs
- Seated rows
- Behind the neck lat pull downs

PM Cardio ? 1 hour

Day 3
Shoulders - early AM workout
- Side raises
- Military press
- Upright rows
- Shrugs

Day 4
Chest - early AM workout
- Flat bench
- Fly?s
- Incline bench
- Pullovers

PM Cardio ? 1 hour

Day 5
Legs ?
- Squats
- Calf Raises ? 5 X 10
- SLDL
- Leg Extensions
- Leg Curls
- Walking Lunges

Day 6 and 7
Any missed workout
or
1 hour Cardio
or
Rest


Sample diet M-F
Meal 1
- Oatmeal ? hour prior to work out

Meal 2
- Creatine
- ? 2 ? scoops of whey protein, maltodextrin 4 tbsp, dextrose 1 ? tbsp mixed with a liter of water, I drink ? the drink immediately after workout and then sip on the rest over the next 45 minutes.
- Oatmeal ? hour after workout
- Fish oil
- Glutamine
- Multi vitamin

Meal 3
- Chicken or eggs
- Banana or granola bar

Meal 4
- Chicken/beef/pork
- salad
- Fruit ? apple, pears or grapes

Meal ? 5
- Yogurt
- Fruit - apple, pears or grapes or Granola Bar

Meal 6
- Chicken/beef/pork
- Veggies ? green beans, salad, tomatoes, etc.

Meal 7
- Yogurt or 3 eggs or Cottage Cheese


Saturday total cheat day

Sunday ? generally not as many meals but try to stick with-in the guideline. Also every Sunday is family get together and will generally drink wine.

[jtroster]

Welcome

[orca]

5:30 wake up and bowl of oatmeal

6 AM workout

Squats 5x5
SLDL 5x5
Calf raises 4 x 10
leg extansions 5x5
leg curls 5x5
walking lunges 4 sets of 10

[Chi_town]

Orca Welcome to Journaling in the over 35 section.
Good luck with your goals.

[orca]

good morning

yesterdays meals I stuck with the normal meal plan with no cheats.

Meal 1
- Oatmeal half hour prior to work out

Meal 2
- 2 and a half scoops of whey protein, maltodextrin 4 tbsp, dextrose 1 tbsp mixed with a liter of water, I drink half the drink immediately after workout and then sip on the rest over the next 45 minutes.
- Oatmeal- half hour after workout
- Fish oil
- Glutamine
- Multi vitamin

Meal 3
- Chicken 4 oz
- Banana

Meal 4
- Chicken 6 oz
- salad - mixed greens, carrots, tomato, cucumbers
- salad dressing - Newmans Lite Italian. dipping fork into.
- pear

Meal 5
- Yogurt
- Granola Bar

Meal 6
- Beef Stir Fry

Meal 7
- Yogurt
- fish oil

2 cups of coffee, 1 cup of decaf tea, gallon of water

I was going to do my makeup day on chest but I had issues sleeping again last night so this morning I just did a quick hit on the abs. I think I'll be skipping the yogurt prior to bedtime and sticking with cottage cheese or omlets.

ab workout
3 sets of 20 crunches

3 sets of 20 reverse crunches

3 sets fo 10 Russian twists

Although my legs are sore from yesterdays workout, tonight I'll be doing 1 hour cardio on the eliptical and weekly weigh in.

Tomorrows workout I'll be making up for Wednesdays missed chest day due to sleeping issues.

[orca]

Originally Posted by jtroster

Welcome

Originally Posted by Chi_town

Orca Welcome to Journaling in the over 35 section.
Good luck with your goals.

thanks for stopping in and welcoming me. any and all input welcome because I love to learn, experiment and continually tweak what I'm doing.

[orca]

Saturdays's workout - makeup from Wednesday

Chest -
- Flat bench - 5x5
- Flys 5x5
- Incline bench 5x5
- Pullovers 5x5


Diet was not too bad for a cheat day although I did have a side car and a couple glasses of wine.

[orca]

Sundays workout

Normally do Bis and Tris but had to switch to back and Bis due to chest workout yesterday

Back -
- Bent over rows 5x5, increased today by 10 pounds
- Lat pull downs 5x5
- Seated rows 5x5, increased today by 10 pounds
- Behind the neck lat pull downs 5x5

Bi
- Concentration curl - 10 reps, 9 reps, 8 reps, 8 reps
- Preacher Curl - 10 reps, 9 reps, 9 reps, 8 reps
- Hammer curl - 10 reps, 9 reps, 9 reps, 8 reps
- Reverse curls - 10 reps, 9 reps, 8 reps, 8 reps

Arms were totally burning afterward

Normal diet, one less meal

[orca]

Mondays workout

Arms still hurt from the weekends workouts.

Tri's - 6:00 AM
- French press
- Pushdown
- Skull crushers
- Kickbacks

I'll be doing 1 hour cardio on the eliptical for my PM workout.

[exnihillo]

Welcome Orca...A little of topic but you are using the screen name my wife was planning on using..She was going to sign up after she gave birth in july...So now she is going to use a differernt version of the name...

Best wishes in your training..

Great job on the quitting smoking...

[orca]

Originally Posted by exnihillo

Welcome Orca...A little of topic but you are using the screen name my wife was planning on using..She was going to sign up after she gave birth in july...So now she is going to use a differernt version of the name...

Best wishes in your training..

Great job on the quitting smoking...

sorry about that. i went through several different names that were already used and ended up with that old nickname.

Congrats on the little one.

[orca]

yesterdays diet

Meal 1
- Oatmeal half hour prior to work out

Meal 2
- 2 and a half scoops of whey protein, maltodextrin 4 tbsp, dextrose 1 tbsp mixed with a liter of water, I drink half the drink immediately after workout and then sip on the rest over the next 45 minutes.
- Oatmeal- half hour after workout
- Fish oil
- Glutamine
- Multi vitamin

Meal 3
- Chicken 4 oz
- Banana

Meal 4
- Chicken 6 oz
- salad - mixed greens, carrots, tomato, cucumbers, almonds
- salad dressing - Newmans Lite Balsamic Vinaigrette.

- Meal 5
- Yogurt
- Granola Bar

Meal 6
- Pork
- Salad

Meal 7
- 3 egg cheese omlet
- fish oil

3 cups of coffee, 1 cup of decaf tea, gallon of water

[orca]

Tuesadys A.M. workout

Shoulders
- Side raises 5 sets of 5 reps

- Military press 5 sets of 5 reps

- Upright rows 5 sets of 5 reps

- Shrugs 4 sets of 10 reps

[exnihillo]

Originally Posted by orca

sorry about that. i went through several different names that were already used and ended up with that old nickname.

Congrats on the little one.

Thanks..

[orca]

Tuesdays diet - not the best of days, too many meetings and issues at work

Meal 1
- Oatmeal half hour prior to work out

Meal 2
- 2 and a half scoops of whey protein, maltodextrin 4 tbsp, dextrose 1 tbsp mixed with a liter of water, I drink half the drink immediately after workout and then sip on the rest over the next 45 minutes.
- Oatmeal- half hour after workout
- Fish oil
- Glutamine
- Multi vitamin

Meal 3
- granola bar
- yogurt
- banana

Meal 4
- Pork tenderloin 6 oz
- salad - mixed greens, carrots, tomato, cucumbers, almonds
- salad dressing - Newmans Lite Balsamic Vinaigrette.

- Meal 5
- Yogurt
- Granola Bar

Meal 6 - quick eat on the run
- Spagetti

Meal 7
- 3 egg cheese omlet
- fish oil

2 cups of coffee, 1 cup of decaf tea, gallon of water

[orca]

Wednesday morning workout

Chest

- Flat bench 5 x 5 increasing weight by 10 pounds on set 2 and 3 and then decreasing back to start on 4 and 5

- flys 5 x 5

Db incline bench 4 sets 10, 9 , 8, 8

pull overs - 5 x 5

[orca]

Wedneesdays diet - normal weekday diet...lot's of chicken

1 hour of intense cardio for PM workout

[orca]

Thursday morning workout

- Leg day

Squats - 4 sets, reps 10, 9, 8, 8

SLDL - 4 sets, reps 10, 9, 8, 8

Leg extension - 4 sets, reps 8,8,8,8

Leg curls - 4 sets, 10, 10, 9, 8

walking lunges 5 sets with a 30 second rest in between

Will be doing a half hour walk either at lunch or in the evening

[orca]

Thursdayss diet - normal weekday diet...caved to having a few glasses of wine...bad day a work....

half hour walk at lunch!

Meal 1
- Oatmeal half hour prior to work out

Meal 2
- 2 and a half scoops of whey protein, maltodextrin 4 tbsp, dextrose 1 tbsp mixed with a liter of water, I drink half the drink immediately after workout and then sip on the rest over the next 45 minutes.
- Oatmeal- half hour after workout
- Fish oil
- Glutamine
- Multi vitamin

Meal 3
- yogurt
- Banana

Meal 4
- Chicken 6 oz
- salad - mixed greens, carrots, tomato, cucumbers, almonds
- salad dressing - Newmans Lite Balsamic Vinaigrette.

- Meal 5
- Yogurt
- Granola Bar

Meal 6
- Steak
- Salad

Meal 7
- cottage cheese
- fish oil

3 cups of coffee, 1 cup of decaf tea, gallon of water

[orca]

Friday - no weight workout scheduled today or Saturday - I love Fridays, I get to sleep in an extra 45 minutes.

I will be doing 1 hour mild cardio after work (legs are sore from yesterdays leg workout) and I'm going to try to get in a walk at lunch.

Weigh-in day

[orca]

Friady's weigh-in down 2 pounds

Saturday workout

Tris and Bis
- French press 4 sets, 10, 10, 9, 8
- pushdown 5 sets of 5
- kickbacks 4 sets, 10, 10, 9, 8

- Concentration curl 4 sets, 10, 10, 9, 8
- Preacher Curl 4 sets, 10, 10, 9, 9
- Hammer curl 4 sets, 8,8,8,8

Diet was marginal - cheat day

[orca]

Sunday - total day off

[orca]

Mondays diet - back to fairly normal weekday diet. Meals 3 and 5 could have been better due to being rushed at work and eating on the go but overall not too bad.

Mondays workout - 1 hour cardio after work...felt great when finished!

[orca]

Tuesday -
Diet 100% on normal weekday diet

evening workout - Chest

Flat bench - 5 x 5 pyramid increasing by 10 lbs
flys - 5 sets of 5
incline bench 6 sets of 5
pullovers 5 sets of 5

[orca]

Wednesday -
Diet - not bad, could be better, needed to get more veggies.

No iron in morning...my butt was really dragging

Cardio 1 hr PM.

[orca]

Thursday -

Leg Day

Squats - warm up set and then 5 sets of 5 increasing by 10 pounds each set and last set dropping back 10 lbs.

Calf raises - 4 sets of 10

Leg extesions - 4 sets with reps of 10, 10, 9, 8

leg curls - 4 sets of 8 reps

walking lunges - 5 sets

[orca]

Saturdays workout

Tris and Bis
- French press 4 sets, reps 10, 10, 9, 8
- pushdown 4 sets of 8 reps
- kickbacks 4 sets, reps 10, 10, 10, 10

- Concentration curl 4 sets, reps 10, 10, 9, 8
- Preacher Curl 4 sets, reps 10, 10, 9, 9
- Hammer curl 4 sets, reps 10,9,8,8

Diet was marginal - cheat day

[orca]

Sunday was an off day - long walk in the morning

Monday A.M. workput

shoulders
- Side raises 4 sets, reps 8, 8, 8, 8

- Military press 4 sets, reps 10, 9, 8, 7

- Upright rows 4 sets, reps 10, 10, 9, 8

bummer this morning ....ran out of protein....getting diet back on track today

I'll be dong 1 hr cardio for PM workout

[orca]

Final weigh-in for 3 month goal - 20 pounds lost , weight @230. I be entering new goals today.

[Bob45]

Congrats on losing 20 pounds of fat!