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OntarioGuy
01-02-2007, 04:05 PM
I'm going to try and get back on the wagon after trying to start a cutting program back in Oct. I had a log going in the supplement section as I was using MAN Scorch & Vaporize. I got discouraged with not losing anything in the first several weeks, and also becasue I wasn't getting any feedback from members regarding diet/workout.

I started in Oct 12/06 with the following measurements:

30 yr old 5'4
165lbs
22% BF
Chest-40"
Arm(cold)-12"
Waist-37"
Quad-21.5"
Calf-15"

I found it hard to keep motivated to do cardio. And I think I still need some help with my diet. BUt I'm still going to keep at it.
My measurements as of Jan 2/07:
161-165 (according to the Tanita scale at my folks over the holidays)
I assume I'm still @ 22bf% haven't checked since.
Chest-41"
Arm-13"
Waist-37"
Quad-22"
Calf-15"

This was my original thread:
http://forum.bodybuilding.com/showthread.php?t=932236

OntarioGuy
01-02-2007, 04:14 PM
DAY 1

Meal 1
1 bowl cheerios
1 glass skim milk
1 Vaporize
3 CLA

3 Scorch
20 min cardio on Treadmill
incline 10.0 speed 4

Meal 2
Protein shake
1 Vaporize

3 Scorch

Meal 3
chicken breast
baked potato
broccoli
1 Vaporize

Meal 4
whole wheat turkey sandwich w/mustard
glass skim milk

Meal 5
1 can tuna
3 whole grain cracker
1 serving low fat cheddar cheese

Meal 6
chicken breast
serving olive oil
TOTAL: 1332cals 42%P 39%C 18%F

Back/Biceps:
Assisted chin-ups 3-8
Lat. pulldown 3-10
T-bar rows 3-10
E-Z Bar curls 2-8
Alt. DB curls 3-6
Hammer Curls 2-10
Close grip chins 3-8

heathershubby
01-02-2007, 04:18 PM
Hey man good luck I hope you get more advice I am suprized I have people dumpping advice on me left and right:) Well its great to see another windsorite out here and I will follow your thread good luck.

IMHO.

Your diet looks ok I would add some more protein in the morning and look at alternatives to the cherrios although I love them 2.

Is this a general idea or are you a eat the same thing every day type of guy?

Good Luck bro .

OntarioGuy
01-02-2007, 04:22 PM
Thanks. I guess where it was in the supplement product log section, i didn't get as much response. The cheerios, is my oatmeal replacement. I HATE oatmeal, jsut can't eat it. I read in Men's Health that original whole grain cheerios are a good replacement for oatmeal. I'm trying to keep things clean,
and am pressed for coming up with good meal ideas for 5-6 meals. Thing is, I'm picky. I don't like eggs, tomatoes, yams, oatmeal. Gotta find something.
Main thing is to get into the cardio to burn this fat off.

heathershubby
01-02-2007, 04:31 PM
Thanks. I guess where it was in the supplement product log section, i didn't get as much response. The cheerios, is my oatmeal replacement. I HATE oatmeal, jsut can't eat it. I read in Men's Health that original whole grain cheerios are a good replacement for oatmeal. I'm trying to keep things clean,
and am pressed for coming up with good meal ideas for 5-6 meals. Thing is, I'm picky. I don't like eggs, tomatoes, yams, oatmeal. Gotta find something.
Main thing is to get into the cardio to burn this fat off.

Man I was a cherrios addict and switched to oatmeal its a lot more work too. Guys laugh at me out here but in the morning I hate cooking the frickin oats lol. I think you diet looks good though I'll be suprized if you don't see results this time.

This leads me to my next question why keep taking the supps if you didn't see results with them?

And where do you work out me and my wife are looking at precision , lifestyles and the one on central right now trying to make a deccision where to join?

OntarioGuy
01-02-2007, 04:39 PM
I believe its because I wasn't fully committed to doing the cardio, not that the supps don't work. If you don't do the needed cardio, just diong weightlifting and diet, its not going to be enough. So my mission is to do 20mins of cardio 4-5 days a week in addition to weights 3 days/week.

I'm at precision now. Over the yrs, I've tried Windsor Squash & Fitness, Goodlife. Precision is small, but you can join quartely which suits me.

OntarioGuy
01-03-2007, 03:20 PM
DAY 2

3 Scorch
20 min treadmill

MEAL 1

1Vaporize
1/3 cup quaker instant cinnamon oatmeal( I managed to actually eat this)
1/2 cup yougurt
glass skim milk

MEAL 2

1Vaporize
1/2 cup green beans
1 cup brown rice
steak

3 CLA

MEAL 3

can of chicken
1/2 cup baby carrots

3 CLA

MEAL 4

1 Vaporize
steak
brown rice
green beans

MEAL 5
3 whole wheat crackers
low fat cheese

MEAL 6
whole wheat turkey sandwich
1/2 cup cottage cheese

TOTAL: 1718cals 37%P 45%C 18%F

I've been drinking green tea and it seems to keep me satiated. Lipton green iced tea is pretty good over plain water.

heathershubby
01-03-2007, 03:31 PM
DAY 2

3 Scorch
20 min treadmill

MEAL 1

1Vaporize
1/3 cup quaker instant cinnamon oatmeal( I managed to actually eat this)
1/2 cup yougurt
glass skim milk

I've been drinking green tea and it seems to keep me satiated. Lipton green iced tea is pretty good over plain water.

MEAL 2

1Vaporize
1/2 cup green beans
1 cup brown rice
steak

MEAL 3

can of chicken
1/2 cup baby carrots

MEAL 4

1 Vaporize
steak
brown rice
green beans

MEAL 5
3 whole wheat crackers
low fat cheese

MEAL 6
whole wheat turkey sandwich
1/2 cup cottage cheese

TOTAL: 1718cals 37%P 45%C 18%F

great to see you sticking in there bro I still think you should add some more protien to meal 1 maybe 1/2 cup fat free cottage cheese or so but great day I am going to try and repp ya but I might not be able to yet.


Keep up the good work

OntarioGuy
01-03-2007, 03:40 PM
Thanks. I was surprised I didn't mind the quaker instant cinnamon flavoured oatmeal, if i mix it with a 1/4 cup of water. I'll try adding the cottage cheese tomorrow at breakfast.

heathershubby
01-03-2007, 03:50 PM
Thanks. I was surprised I didn't mind the quaker instant cinnamon flavoured oatmeal, if i mix it with a 1/4 cup of water. I'll try adding the cottage cheese tomorrow at breakfast.

I make mine in skim milk 1/4 cup good for 3g protien and gives it a better taste I think but eating it is the important part. After you eat the instant for a while then we have to get you cooking your own lol but that can come in time as its another step down in taste lol

OntarioGuy
01-04-2007, 05:21 PM
DAY 3

3 SCorch

M1:
1/3 cup oatmeal
grapefruit
1/2 cup yogurt
1/2 cup cottage cheese

M2:
1 Vaporize
protein shake

M3:
salmon filet
cup brown rice
1/2 cup green beans

3 Scorch

M4:
grilled turkey breast
baked sweet potato
1/2 cup broccoli
1/2 cup FF jello pudding
1 Vaporize

M5:
3 ww crackers + serving FF cheese

M6:
ww turkey sandwich w/mustard
1/2 cup cottage cheese

TOTAL: 1801 Cals 35%P 43%C 22%F

Chest/Triceps

Bench press 3-6reps 100#,100# 105#
Incline DB press 2-10reps 30#
Flat DB press 2-10 reps 30#
Skullcrushers 2-10 reps 40#
Tricep pressdowns 3-10reps 80#,80#, 90#
Assisted Dips 2-10reps
20 min. Cardio - Treadmill 3.5-4.0mph @ 10 incline

victormu
01-04-2007, 05:29 PM
how are you feeling? I think you might need to eat a little bit more, usually 1800 is the lowest limit for a male. Everything else looks fine IMO,except i dont see where the fat is coming from.

OntarioGuy
01-04-2007, 05:32 PM
how are you feeling? I think you might need to eat a little bit more, usually 1800 is the lowest limit for a male. Everything else looks fine IMO,except i dont see where the fat is coming from.

Well according to my figures in Fitday thats what the numbers come out to.
So should I be aiminmg for 1800-2000 cals/day?
I do find it kinda hard to come up with 5-6 meals/day

victormu
01-04-2007, 05:38 PM
i would recommend. have you calculated your bmr and caloric needS?

OntarioGuy
01-04-2007, 05:42 PM
i would recommend. have you calculated your bmr and caloric needS?

I'm not sure if I did it right. ONe formula I found on here was:
W*15-500

165lbs*15=2475
2475-500=1975

victormu
01-04-2007, 05:44 PM
well thats one, i used to have a like to a tool that ShortOne made to calculate this. There are many online. Let me see if i can find a link

victormu
01-04-2007, 06:04 PM
stole it from BS:
Here's how you figure out your required cals (2 step process):
http://www.bmi-calculator.net/bmr-calculator/
Now that you have your BMR, use this next link to figure out your required cals.
http://www.bmi-calculator.net/bmr-ca...dict-equation/
For cutting, I suggest -200 cals. For bulking, I suggest +200 cals.

OntarioGuy
01-04-2007, 06:14 PM
stole it from BS:
Here's how you figure out your required cals (2 step process):
http://www.bmi-calculator.net/bmr-calculator/
Now that you have your BMR, use this next link to figure out your required cals.
http://www.bmi-calculator.net/bmr-ca...dict-equation/
For cutting, I suggest -200 cals. For bulking, I suggest +200 cals.

Cool thanks. When I was home over Xmas, the digital scale said I was at 161. I admit I fell off the wagon from when I started(Oct @165) to mid-Nov.
I haven't weighed myseld since I started again this week so I don't know if I'm still at 165 or 160ish. Anyway, going with 165 (cuz I did EAT over Xmas LOL) it looks like this:

BMR= 1702.75
Mod. active exercise 3-5 days/week= 1.55
BMR*1.55= Daily cals to maintain current weight
1702.75*1.55=2639.26 cals
-200 for cutting=2439.26 cals

victormu
01-04-2007, 07:24 PM
well you are more active than me. So i guess that accounts for the difference.

OntarioGuy
01-05-2007, 04:48 PM
DAY 4

M1:
bowl of cheerios
glass skim milk
1/2 cup yogurt
1/2 cup cottage cheese
1 slice w.w. toast with PB
1Vaporize

3 Scorch

M2:
4 oz eye of round
1 cup cajun beans & br. rice
1/2 cup green beans
1/2 cup FF pudding
1 Vaporize

M3:
1/2 c cottage cheese
can smoked mussels

M4:
same as meal 2

M5:
grilled turkey breast
serving low fat cheese

M6:
1 c ww spaghetti + 1/2 c pasta sauce w/meat

TOTALS: 2115 cals P 38% C 44% F 18%

Cardio - Could only do 12 min today :( on the treadmill cause my shins were hurting. 10 incline 3-4 mph

Tomorrow is Legs/Traps/Shoulders. I've been doing cardio 4 days in a row(probably why my shins are starting to hurt LOL), so I'm gonna take a break on the weekend and start it back on Monday. I'm also going to get my BF% done on Monday and see where I am.

victormu
01-05-2007, 04:53 PM
well at that incline, they should be hurting. how about some speed running instead? remember dont over train, you dont want to hurt your body.

OntarioGuy
01-05-2007, 04:58 PM
well at that incline, they should be hurting. how about some speed running instead? remember dont over train, you dont want to hurt your body.

Yah, just to clarify, I do mix it up on the treadmill. I start out at 10, do a lap or two, then go right down to 0 and walk for awhile, back up to 10, and usually cool down with 0 incline. I usually get 5 laps completed in 20 mins.

new2lifting
01-05-2007, 06:52 PM
Cardio - Could only do 12 min today :( on the treadmill cause my shins were hurting. 10 incline 3-4 mph
.

I had the same problem last week, so I took a few days off of cardio

I haven't done cardio consistently in a long time, so I guess my shins are going to have to get used to it

Funny thing is that I never get sore weight training, but I have been weight training consistently for around 18 months, so my body is used to that.

I was just walking 3-4 mph a few days in a row, and my shins started hurting

I guess my shins will adapt to the cardio in the next few weeks
until then, I will probably be skipping some cardio days for shin recovery

OntarioGuy
01-06-2007, 04:20 PM
DAY 5

Did no cardio today and my shins felt fine, considering it's leg day.

M1:
oatmeal
1/2 c. yogurt
grapefruit
1 Vaporize

M2:
Protein shake

M3:
grilled turkey breast, 1/2 c. cajun rice & beans
1 Vaporize

M4:
Ocean;s Light tuna italian salad, pretzels, serving of low fat cheese

M5:
w.w. almond butter sandwich, 1 cup skim milk

M6:
4 oz steak, baked potatoe, 1/2 c. FF pudding, 1 Vaporize

TOTALS: 2146 cals 30% P 45% C 25% F

Legs/Traps/Shoulders

Hack Squat 3-10reps 100#, 110#, 110#
Leg Press 3-10reps 180#
Seated Calf Raise 2-8reps 90#
Smith shrug 2-10reps 90#, 100#
Upright Rows 2-10reps 40#
DB Shoulder Press 3-10reps 30#
Front Raise 2-10reps 35#
Reverse Flyes 2-10reps 20#

OntarioGuy
01-06-2007, 04:58 PM
Here;s what I currently look like, as to what I'm working with.

OntarioGuy
01-08-2007, 10:50 AM
DAY 6

Well yesterday I didn't do anything, and just ate whatever. Starting week 2 now. I went and got my BF tested at the gym and it went down to 21% The guy who took it said he noticed i've put on muscle. I stepped on the scale at the gym and it says I'm 166lbs. I originally got tested on Oct 20/06 when I started, at 22%. I started originally back on Oct 16/06. I went till mid-November. I slacked on cardio and diet but kept lifting, and then of course, I ate over the holidays. So at least I know where I'm at as of right now.

These are some pics from when I first started, and recently. I don't see much difference.

It was crowded at the gym this am, so I had to use machines instead of bench press.

Chest/Triceps
Iso-LAteral Wide Chest Press 3-10 90#,100#,110#
Incline DB Press 3-10 30#
Dips 3-10
Skullcrushers 2-10 40#
Tricep Pressdowns 3-10 90#
Cardio- 20 min on treadmill

OntarioGuy
01-08-2007, 06:50 PM
M1
1 vaporize, oatmeal, Protein shake

M2
can tuna w/ .5C pasta salad

M3
turkey breast, sweet potatoe, broccoli, tbsp Olive oil

M4
can chicken w/.5C pasta salad, 1 vaporize

M5
3 strips turkey bacon, oatmeal, slice w.w. toast, .5C cottage cheese

M6
3 w.w crackers, .5C yogurt

M7
chicken breast, baked potatoe, baby carrots

TOTAL: 1939 CAls 33%P 48%C 19%F

OntarioGuy
01-09-2007, 05:00 PM
DAY 7

20 min cardio on treadmill 3.5 mph

3 Scorch

M1
6 in Subway club on w.w. with mustard
1 Vaporize

M2
serving oatmeal, 1/2C yogurt

M3
1/2C pasta salad + can turkey, 1 Vaporize

M4
salmon filet, 1/2C brown rice, mushrooms 1 Vaporize

M5
baked potato
Turky breast
Muscle Milk shake

M6
oatmeal, 3 slices turkey bacon, 2 oz Egg Beaters

TOTALS: 2026 Cals P-30% C-41% F-29%

OntarioGuy
01-10-2007, 03:24 PM
DAY 8

M1
oatmeal, 1/2C yogurt, 3 slice turkey bacon, 1 Vaporize

M2
1C shrimp, 1/2C brown rice, broccoli

M3
w.w. turkey sandwich w/low fat mayo, can of tuna

M4
4oz steak, 1/2C brown rice, mushrooms, 1 Vaporize

M5
oatmeal, 1/2C yogurt, 1 Vaporize

M6
4oz steak, sweetpotato, 1tbsp Olive oil

Total: 1914 cals, 39%P 38%C 23%F

Back/Biceps

assisted chin-ups 2-8
lat pulldowns 3-10 90#
One arm rows 2-6 40#
Barbell Row 2-8 50#
Alt. DB Curl 2-8 30#
E-Z Bar curl 2-10 40#
Hammer Curls 1-6 35#

According to the scale today, I'm at 164lbs -2lbs lost WOO HOO

heathershubby
01-10-2007, 04:24 PM
keep it up man great workouts and great meal plan your killing it way to go.

OntarioGuy
01-11-2007, 04:34 PM
DAY 9

M1
subway ww club sub
baked lays
1 vaporize
I was late getting up and didnt grab breakfast LOL

3 Scorch

M2
ww rotini + 1/2c pasta sauce

M3
4oz steak, sweet potato

M4
oatmeal, 1/2C yogurt

M5
3 ww crackers, glass skim milk

M6
can tuna, protein shake

Totals: 2007cals 29%P 58%C 13%F

Cardio:
20 min treadmil 3.0-4.0mph 10.0-12.0 incline

OntarioGuy
01-15-2007, 04:59 PM
Day 11

Well day 10 I didnt; get a chance to ggo to the gym, ended up playing poker so I had to write off my diet/workout for the weekend.

Starting back today.

Legs/Traps/Shoulders

(very crowded in the small gym, so this is very short workout)

Leg Press 180# 3-10
Standing calf Raise 120# 2-10
Smith Machine Shrug 100# 2-10
Seated Dumbell Press 30# 3-10

M1
oatmeal, 4 oz steak 2 Vaporize

M2
Tuna, handful almonds

M3
4oz steak, baked potato 2 Vaporize

M4
steak, potato, salad w/tbsp itialian dresing

M5
3 w.w. crackers, low fat cheese

M6
MuscleMilk shake, 1/2c yogurt, oatmeal

Totals: 1956 cals P-43% C-31% F-27%

OntarioGuy
01-16-2007, 06:00 PM
M1
ww Turkey sandwich, glass of milk

M2
amy's organic chili 2 Vaporize

M3
chicken, potato, green beans 2 Vaporize

M4
3 ww crackers, cheese, imitation crabmeat

M5
oatmeal, 1tbsp PB, 1c yogurt

M6
1/2c ff pudding

2020 cals 25%P 55%C 20%F

OntarioGuy
01-17-2007, 06:05 PM
DAY13
Back/Biceps

Assited chin-ups 2-8
LAt Pulldowns 2-10 90#
T-Bar rows 2-10 50#
E-Z Bar Curls 2-10 40#
Hammer Curls 2-8 30#

20 min Cardio on treadmill

M1
1/2c yogurt
salad w/pre-cooked chicken strips + 1tbsp calorie-reduced dressing
2Vaporize

M2
ww turkey sandwich w/1tbsp mayo

M3
2 super extra lean hamburgers on ww buns
2 Vaporize

M4
Musclemilk shake
chicken salad w/1tbsp itialian dressing

M5
oatmal + 1tbsp PB
1/2c yogurt

1962 cals 26%P 40%C 34%F

OntarioGuy
01-18-2007, 05:08 PM
DAY 14

20 min cardio on treadmill

M1
ww pasta w/.5c pasta sauce and chicken strips
3ww crackers & low-fat cheese
1/2c ff pudding

M2
ww turkey sandwich w/tbsp mayo

M3
chicken, potato, green beans

M4
oatmeal + 1tbsp PB
1/2c yogurt

M5
crab meat, almonds

M6
Ocean light tuna salad

Totals: 2033 cals 26%P 57%C 17%F

OntarioGuy
01-19-2007, 03:14 PM
DAY 15

3 Scorch

20 min Treadmill

M1
2 chicken burgers on ww buns with ketchup
2 Vaporize

3 Scorch

M2
Musclemilk shake
almonds

M3
salmon filet, potato
2 Vaporize

M4
1/2c yogurt

M5
can of tuna

Totals: 1947 cals 29%P 30%C 40%F

OntarioGuy
01-21-2007, 07:05 AM
DAY 16 (sat.)

Chest/Triceps

Bench Press 5-5 100#, 100#, 100#, 105#,105#
Incline DB Press 3-8 35#
Iso-Lateral Wide Press 3-10 100#
Assisted Dips 2-8
SKullcrushers 2-10 40#
Tricep Ext. 2-10 30#
Tricep Pressdown 3-10 90#

OntarioGuy
01-22-2007, 01:57 PM
DAY 17

Stepped on the scale at the gym and it read 162lbs!!!

Legs/Traps/Shoulders

Hack Squats 3-10 100#, 110# 110#
Leg Press 3-8 180#
Standing Calf Raise 1-10 90#
Smith Shrug 2-10 100#
Upright Rows 2-10 40#
Seated DB Press 3-8 35#
Front Plate Raise 2-8 35#

Cardio: 20 min on treamill 10.5incline 3.0-3.5mph

heathershubby
01-22-2007, 03:26 PM
down to 162 lbs way to go man keep it up good to see you getting more protien in your #1 meal by the way I can't answer my pm's for some reason I got a 1 month deal at Lifestyles fitness but when I get my taxes in March I am prob goping to join precision as it is closer.

Keep up the great work man

OntarioGuy
01-22-2007, 03:35 PM
Thanks :) I'm glad to see the scale going down.

3Scorch

M1
Turkey breast, sweet potato, 2 Vaporize

M2
Protein shake, oatmeal w/1tbsp. PB

M3
chicken breast, green beans, 2 Vaporize

M4
Tuna, almonds

M5
Turkey breast, Musclemilk shake

M6
serving of mussels

1684 cals 46%P 20%C 34%F

OntarioGuy
01-23-2007, 04:56 PM
DAY 18

M1
oatmeal, grapefruit 2 Vaporize

M2
2 chicken kabobs. 1/2c brown rice, 1c chocolate milk

M3
ww turkey sandwich, 1c chocolate milk

M4
roast beef, 1/2c brown rice

M5
beef jerky, almonds

M6
2 Egg beaters, mussels, salmon filet, 1/2c cottage cheese

1882 Cals 36%P 32%C 32%F

OntarioGuy
01-24-2007, 06:20 PM
DAY 19

Back/Biceps

assisted chin-up 2-8
T-Bar Rows 3-8 50#
LAt Pulldowns 3-8 90#
E-Z Bar Curl 2-10 40#
Alt. DB Curl 3-6 30#
Hammer Curl 3-6 30#, 25#, 20#
20 min Treadmill

M1
ww turkey sandwich, 1 c choc milk

M2
roast beef, baked potato, MuscleMilk shake w.choc milk

M3
almonds, can of tuna

M4
2 chicken kabobs, 1/2c asian mixed veggetables

M5
ww turkey sandwich, 3 pickles, 1c chocolate milk

1955 Cals 34%P 38%C 28%F