My cutting Journal

[Bob G 77]

Its time for me to cut WAY DOWN. I am currently 242 as of this morning. I drank friday and saturday though. Not good. I was 240 on Friday. I need to get down as far as possible. The lowest I was was when I was 225. I looked pretty good at 225 but not cut. Here is my diet.

6am - ON protein shake 2 scoops w/milk
10:30am - usually a chicken breast...
2pm - ON protein shake 2 scoops w/milk
6pm - 1 1/2 chicken breasts
8pm - post workout shake ON 2 scoops w/milk
10:30pm - usually chicken breast or beef jerky snack.

I have added carbs earlier in the morning. Apples, oatmeal, etc for the first and second meals. Cut the carbs towards the end of the day. My workout is as follows.

Chest/tri -
Flat BB - 3 -8
Incline BB - 3-8
Cable crossover - 3-8
Dips - 3-failure
pressdowns - 3-10
close grip - 3-8

off

Bi/Back-
concentration machine - 3-8
EZ Curl - 3-10
Roman chair 3-10 weighted
T-Bar row - 3-8
high row - 3-8

off

Shoulders/Legs
DB Presses 3-8
Side lat raises 3-8
leaning flyes - 3-8
Shrugs 3-10
Squats -3-10

off

Abs
Trunk twists 3-15
leg raises 3-20
ab roller - 4-25

I should lose 1-3 pounds per week with this. I am doing 40 minutes of cardio each day. I hate HIIT so please dont press that on me. I may do it here and there. Any criticism is welcome. Thanks!

[waitlifter82]

You are going to be soooo hungry w/ that diet. You have to ask yourself if that diet is realistic? If you can do it for an extended period of time, more power to ya! But I think you might really mess up your metabolism w/ that especially since you weigh 240

[Bob G 77]

I am bumping the diet up a bit. But I have been on this diet for 3 weeks now. Lost 10 pounds. I am also moving the meals a little closer together so I can keep my metabolism zinging. Any other comments?

[waitlifter82]

Generally, I would just try to eat whole foods instead of protein powder whenever possible. Also, some would say that milk isn't the best choice b/c of the sugar content (12g/cup). However, it does make protein shakes more tasty

[Bob G 77]

Yeah I use water mainly when mixing. If I do use Milk I use skim. I also eat a ton of chicken breasts.

[Bob G 77]

Down 11 pounds as of this morning. 239#. Feeling good.. but I am sick now. Not sure if I am going tomake the gym tonight. Might stay home and try to get a little better and rest up.

[Heisman]

I think that you have lost weight too quickly. That has probably caused you to be sick. You can only lose so much weight healthily. Maybe you should eat a little more food and aim to lose no more than two pounds a week. Just my opinion.

[Bob G 77]

I hear ya and thought that myself. But im not the only one sick. My entire office is sick...friends are sick, etc etc. Just a nasty cold comin around. I have been eating a little more too. Added more carbs in the early part of the day. Im down from 250 to 238 as of this morning. Not sure exactly when I started but it was probobly around 3 1/2 weeks ago. Keep in mind I was drinking a lot too...I was retaining a lot of alcohol water. I stopped that and have been eating good and steadily keeping my routine up and cardio. I dont think im losing too fast.

[Bob G 77]

Heisman...do you have any advice on carbs to eat...besides oats and brown rice?

[Heisman]

Originally posted by Bob G 77
Heisman...do you have any advice on carbs to eat...besides oats and brown rice?

Sorry, I'm not too good with diets.

Go to the nutritional section of this forum and see what you find. It shouldn't be too hard. Just run a search for "good carbs" or "complex carbs" or somthing like that.

I know whole weat bread and oatmeal is good, but you probably already know that.

[Bob G 77]

Thats cool man. Im no pro myself by any means. How long have you been training?

[Bob G 77]

Today I ate very clean until at a buddies I had a few cinnimon covered almonds. Sooo good. I was down to 238 this morning.

[Bob G 77]

Havent worked outin 3 days. being sick sucks ass

[Bob G 77]

Worked out yesterday, Sunday. Chest/tri's. Rode the bike for 30 minutes. Felt good to get back in the gym. Drank a lot on Saturday though. Retaining some water and weight is 240. All water I am assuming. I did eat like **** a little though too. Back at it this week. I may not drink for a couple weeks to get this rolling and see some consistant progress.

Any new ideas for me are welcome! Please respond.

[Heisman]

Eat whatever you need to get completely healthy. Post exactly what you did (exercises/sets/reps) so we can comment more.

I've been training for 4 years, but only 6 months seriously. I just got a power rack and am now training for strength since I finally don't have to rely on machines anymore. You can check my journal if you want, but don't expect to see big numbers LOL.

[Bob G 77]

Im just gonna up my intake with healthy clean foods.

[Bob G 77]

EME,

Im 5 '11 238lbs and I am 27 in June. My work out plan looks like this. I know your gonna say something about my cardio. And remember I do not have a partner unfortunately. Maybe soon though.

Day 1
20 minutes on bike
Chest/Tri
Flat bench 3 sets + 1 warm up with 45's
Set 1 225 lbs 6-8 reps
Set 2 245 lbs 4-6 reps
Set 3 275 lbs 2-3 reps
20 minutes on bike

Day 2 - Day off maybe cardio

Day 3
20 minutes on bike
Bi / Back - I do have back problems. Discs L4 and L5 they say is nothing wrong but I think I have a bone spur. But im alright. I tend to stay away from things like dead lifts etc.
Machine curl independant arms
3 sets of 100lbs per arm one at a time.
EZ Curl bar 95lbs
3 sets of 6-8
Roman Chair weighted extensions 25lb plate
T bar row
3 sets 6-8 reps starting with 2 45's
add 25lb plate for remainder.
High row machine
3 sets of 8
1st set @205lbs
2nd and 3rd set @ 225lbs
20 minutes on bike

day 4 - Day off

20 minutes on bike
Shoulders / Legs
DB Presses 3 sets of 6-8
!st set 75lb DB's
2nd and 3rd sets with 85lbs DB's
Leaning flyes? Not sure what they are called.
3 sets of 8-10
1st set w/35lb DB's
2nd and 3rd w/40lb DB's
Front raises 3 sets of 8-10
30lb DB's 1st set
35lbs 2nd and third
Side raise machine - put your top portion of your arm on the pad and lift up.
3 sets of 225lbs
Shrugs on a 2 handle grip stand.
3 sets of 8
1st set with 3 45's on each side
add 35lb plate for 2nd and 3rd set
Squats - almost like a calf raise machine - seen em?
3 sets of 10
1st set with 4 45's on each side
2nd set 5 45's each side
3rd set 6 45's on each set.
20 minutes on bike

Day 5 - day off

Day 6 abs and cardio
4 sets of 25 weighted with a 5lb ab roller macine
leg raises 3 sets 20 / 15 / 10
Trunk twist machine
3 sets with 120lbs weight
40 minutes on bike

Day 7 day off

DIET

7:30am - Whey shake ON 46g protien around 230 calories
piece of whole grain bread

10:30am - chicken breast
Sometimes 10 triscuits reduced fat
maybe chili made very lean
either one of them

1:30pm
Whey shake ON 46g protien around 230 calories
Sometimes a chicken breast
Piece of whole grain bread

4pm - beef jerky
apple

6pm - 2 chicken breasts light BBQ sauce
sauteed veggies

work out

8:00 - ON shake

10:00pm - chicken breast
ON shake
Canned chicken with franks red hot and onions

All meals areone meal or the other... not all together.

Thats how I have been eating for about 4 weeks. Lost 12 pounds and obviously it was the way I should have. I also smoke about 3/4 - 1 pack a day unfortunately. I drink usually 2 times a week. pretty good amounts too.

Thanks for taking a look at this. I really appreciate it. Let me know what you think.

[Bob G 77]

Well no work out yesterday. Today is Shoulder and Leg day. I weighed myself this morning and I was 240. WTF? I havent changed anything besides upping my intake since I was eating like 1300 cals a day. Went up around 2000 cals per day.

I was thinking of trying liquid clenbutrx while on this diet. Anybody have any imput on that product? Works or no?

[Bob G 77]

Im wrecked after todays workout. Felt very strong I was suprised. Legs feel like jello and my ass is killing me. Shoulders was very good. Traps are getting friggin huge. I think my sodium intake is way too high. Im gonna cut that down too. Might be why I am not dropping weight at all the past few days. My gym has so much ass there I could stay there for hours on end.

[Bob G 77]

Switched to 20 minutes of HIIT last night instead of a steady pace for 40 minutes. Do you think this is smart? I was burning more calories before with the 40 minutes of cardio. Please let me know.

[steely]

Here is what I can suggest for food...
These foods should make up about 80% of your daily diet.


Protein:

Fish: Salmon, tuna, Cod
Egg whites some yolk
Chicken brest
Cottage cheese
Milk protein Isolates
Whey casein blends
Lean red meats


Carbs:

Vegetables
Mixed beans
Low GI fruits (Glycemic Index)
Oatmeal / Oat bran
Small amounts of protein enriched pastas


Fats:

Flax oil
EPA / DHA
Olive oil
Mixed nuts (no peanuts)
Fish oil


In addition, these are foods to avoid at all costs:

Proteins:

Fatty meats
Fatty dairy
Most lunch meat
Large amounts of milk
Large amounts of soy


Carbohydrates:

Regular bread
Added sugar
Most cereals
Soda
Fruit juice
Bagels
Fruit bars
Candy


Fats:

Margarine
Vegetable oil
Corn oil
Heated/fried oil

[Trapzillaoo7]

I always wonder why everyone says to avoid skim milk. The carbs in it have a low GI(gylcemic index) number. Can anyone answer this? I think the GI number on skim is 46 while a baked potato is 121.

Trapz

[Heisman]

You didn't post exactly what you did for legs. I would help you with the diet, but unfortunately it isn't one of my stronger points.

[Bob G 77]

I dont avoid Skim milk. I love milk. I try to keep it to earlier in the day if I am going to use it in a shake or drink.

Heisman, I only do squats. My legs are already huge from being big all my life and walking around with extra weight.

[cowboys3356]

Originally posted by Trapzillaoo7
I always wonder why everyone says to avoid skim milk. The carbs in it have a low GI(gylcemic index) number. Can anyone answer this? I think the GI number on skim is 46 while a baked potato is 121.

Trapz

I use Skim Milk also. I think some people just hate milk in general so they say avoid it completely. In my opinion it will probably will not hurt you to use 1 or 2 cups of skim milk a day but do avoid using it in large amounts! I like it in the morning or after a workout with some protein powder. And do not drink any juices.

Also in response to the questions about what to eat for Carbs, etc. I find that eating lettuce with almost everything works nicely to help fill the stomach up without adding alot of bad carbs, etc. I use Boston Leaf Lettuce for wraps all the time. Or cut up some chicken breast and put it in a salad. Of course I avoid ALL dressings and eat it plain but it still tastes pretty decent. Also be sure to use quality greens and not just that packaged "Classic" lettuce because it is worthless in terms of vitamins, etc.

Just some thoughts!

[Bob G 77]

I agree on the skim mile Cowboy. What do you think I should limit my complex carb amounts to? I usually stay away from breads, pastas, etc. I am going on some liquid clebutrx and want to make sure I get the best results possible. I ate like **** and drank two nights this weekend. I want to make sure my diet is perfect to shed some pounds.

[Bob G 77]

Re-ordered my Clenbutrx and Protein today cause my card had no money on it. LOL. I am having a hardtime eating the amount of food I need to meet my caloric intake. Its driving me insane. Im so use to eating solittle that I dont feel like I can eat that much. Im use to 1300 cals a day and feeling fine about it. Have to go to the gym late tonight around 7:30pm. Im not happy about that. I wontbe done till around 9:30 and I'll be whipped.

[Bob G 77]

Im glad so many people read these posts. It seems more like a frickin online diary.

Today I have had
Breakfast - ON 100% Whey shake
1 slice whole grain bread

snack - 1 1/2 apples and a chicken breast.

Lunch - ON 100 % Whey shake
Can of Tuna with Franks Red Hot and one slice provolone cheese.
2 triscuits reduced fat

Hurt my god damn shoulder last night some how. Not sure how, it didnt hurt till this morning. Maybe dips or poor for on close grip bench? Not sure but it stings like a bitch.

[Heisman]

Did you workout and not post what you did?

If your shoulder hurts, ice it down and do some light stretching. Then, make sure your form is perfect on all of the exercises you do that involves the shoulders.

[Bob G 77]

Well I did chest and tri's. WHen I do dips and im done with my set and the pressure comes off of my shoulders they hurt for a brief second then it goes away. I must have irritated it a little to much the other night. Sucks but I think it feels a lot better today.