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justin386
05-10-2007, 10:56 AM
After going through the inspirational threads in the fat loss board over the past week, I've decided to post my food log/training journal here on the forum to track my progress and so that I can be held accountable and publicly embarrassed if/when I indulge in unscheduled cheating, or if I miss a workout.

I'll be trying to post the previous day's log on a daily basis. If I do miss a day or two (which will likely happen on a weekend sometime), I'll be sure to make it up. Don't expect logs for Sunday, as I don't train and that's my cheat day (more on that below).

I'm open to suggestions and helpful hints, but fat loss has been steady up to this point and I'm happy with my progress. Of course, if I could drop 2 lbs. every week, that would be great. If you're curious about what I've been doing so far, keep reading.


Progress Thus Far

Here's what my weight has been doing up to this point:

April 6, 2007: 223 lbs.
April 13, 2007: 221.5 lbs.
April 20, 2007: 219.0 lbs.
April 27, 2007: 216.5 lbs.
May 4, 2007: 215.5 lbs.

I weigh in every Friday morning under the same conditions: straight out of bed, naked and... relieved.


Training

I'm currently doing a 4-day split and doing cardio 6 times a week. Cardio is either 45 mins. of low/moderate intensity or 20-25 mins. of HIIT.

Monday AM: Chest; Monday PM: Cardio
Tuesday AM: Legs; Tuesday PM: Cardio
Wednesday AM: Cardio
Thursday AM: Back; Thursday PM: Cardio
Friday AM: Shoulders/Arms; Friday PM: Cardio
Saturday AM: Cardio
Sunday AM: Rest

If you think doing weights in the morning and cardio in the evening is a bit odd, I find that this is what works best for me for a number of reasons. First, I am way more into lifting in the morning. Second, my gym is an absolute mad house in the afternoon/evening, so it is nearly impossible to have a distraction-free lifting session where you aren't waiting for equipment (nothing is a bigger pet peeve for me than this). Third, I find that I *never* skip a morning session. I'm much more likely to skip the afternoon session due to work/family commitments, and since I'm prioritizing lifting over cardio, I want to ensure I never miss a lifting session.


Diet

My diet is more or less the same during the week, with the exception of Wednesday, which is when I might add a low-carb day, and Sunday, which is always cheat day. And I do mean cheat day; I eat whatever I want. This is absolutely crucial to keeping me sane. If it hinders my progress a little bit, so be it. I never have a problem going back to my diet on Monday, either.


Supplementation

I'm keeping it pretty simple and have decided NOT to use a fat burner this time, going with a creatine/NO preworkout product instead to help me maintain/build muscle during my cut. This is working out much better for me than using a thermo, I'm finding, as I'm managing to make some progress with my lifting despite the fact that I'm cutting.

Currently using:
Animal Pak
Animal Pump
ON 100% Whey
Green tea
Fish oil capsules
Flax oil capsules
ZMA (a bit useless; won't be purchasing again)

I'm on the second can of Pump and may go with a third if it keeps working for me. I'm currently looking into a Controlled Labs stack for when I'm done with Pump, as I've heard nothing but great stuff about the products.

The Goal

I'll be done when I'm happy looking in the mirror. This likely means around 10% body fat. I'd estimate I'm a good 20% right now, if not more.



That's enough blabbing for now. Wednesday's log will be posted shortly.

justin386
05-10-2007, 11:11 AM
Wednesday, May 9, 2007

All in all, a good day. The only thing out of the ordinary was the Americano from Starbucks in the evening, but I don't expect that to do any damage.

Estimated daily totals: 2360 calories; 257g protein; 172g carbs; 54g fat

5:30 AM
Animal Pump

5:45 AM
1 scoop ON whey

6:15 AM
AM Workout (see below)

7:00 AM
PWO Shake: 1 scoop ON whey, 50 g oatmeal, 1/2 banana
Animal Pak
2 salmon oil caps

8:30 AM
Green tea

9:30 AM
150 g brown rice
130 g chicken breast
2 cups baby greens
1 cap salmon oil

12:30 PM
150 g brown rice
130 g chicken breast
2 cups baby greens
1 cap salmon oil

3:30 PM
Home-made chicken curry (tomato, chicken breast, onions, garlic, ginger, spices, a bit of olive oil)
1 cap salmon oil

4:00 PM
Green tea

6:15 PM
150 g eye of round steak
1 tsp olive oil
2 cups steamed green beans

7:00 PM
Starbucks grande americano, bit of skim milk and cinnamon... probably should have gone with decaf here :P

9:15 PM
1 scoop ON whey
1 tbsp natural peanut butter
5 caps flax oil

10:30 PM
ZMA and then straight to bed


AM Workout

25 mins. HIIT on the elliptical trainer
3 sets of bodyweight sit-ups (20/15/8)

justin386
05-11-2007, 09:42 AM
Thursday, May 10, 2007

I managed to squeeze an extra 2 reps out of my heaviest deadlift set, which was nice, but I'm still having trouble hitting that 6th rep on my last set of assisted pull-ups.

I swapped out yams for white potatoes for dinner, as I'm a bit tired of the yams. Heh, I can eat brown rice and chicken twice a day for eternity, but I get sick of yams after a couple of weeks. Go figure. I also ran out of green tea at work, so I subbed in black coffee. Gotta get that caffeine somewhere :)

Estimated daily totals: 2490 calories; 260g protein; 206g carbs; 51g fat

5:30 AM
Animal Pump

5:45 AM
25g oatmeal
1 scoop ON whey

6:15 AM
AM Workout (see below)

7:00 AM
PWO Shake: 1 scoop ON whey, 50 g oatmeal, 1/2 banana
Animal Pak
2 salmon oil caps

8:30 AM
Black coffee

9:30 AM
150 g brown rice
130 g chicken breast
2 cups baby greens
1 cap salmon oil

12:30 PM
150 g brown rice
130 g chicken breast
2 cups baby greens
1 cap salmon oil

3:30 PM
Home-made chicken curry (tomato, chicken breast, onions, garlic, ginger, spices, a bit of olive oil)
1 cap salmon oil

4:30 PM
Black coffee

5:30 PM
PM Workout (see below)

6:15 PM
150 g eye of round steak
100g baked potato
2 cups steamed broccoli

9:15 PM
1 scoop ON whey
1 tbsp natural peanut butter
5 caps flax oil

10:30 PM
ZMA and then straight to bed


AM Workout - Back

Low Row Machine - 140 x 10, 150 x 8, 160 x 8
Assisted pull-ups - 70 x 10, 55 x 8, 40 x 5
Deadlift - 205 x 10, 225 x 8, 245 x 8


PM Workout - Cardio

25 mins. HIIT on the elliptical trainer

TheKansan
05-11-2007, 10:23 AM
Good luck Justin on your cut. Looks like you have a pretty good diet and exercise schedule set up.

justin386
05-12-2007, 11:08 AM
Good luck Justin on your cut. Looks like you have a pretty good diet and exercise schedule set up.

Thanks bro, words of encouragement are always appreciated :)

justin386
05-12-2007, 11:20 AM
Friday, May 11, 2007

I got an extra rep on my heaviest set of dumbell shoulder presses today AND an extra rep on my heaviest set of skullcrushers; yay for more positive reinforcement. Today was also judgement day (weigh-in time). The results: 2.5 lbs. lost this week. That's a little more than expected, but I'm sure not complaining :)

Estimated daily totals: 2490 calories; 260g protein; 206g carbs; 51g fat

5:30 AM
Animal Pump

5:45 AM
25g oatmeal
1 scoop ON whey

6:15 AM
AM Workout (see below)

7:00 AM
PWO Shake: 1 scoop ON whey, 50 g oatmeal, 1/2 banana
Animal Pak
2 salmon oil caps

9:30 AM
150 g brown rice
130 g chicken breast
2 cups baby greens
1 cap salmon oil

12:30 PM
150 g brown rice
130 g chicken breast
2 cups baby greens
1 cap salmon oil

3:30 PM
Home-made chicken curry (tomato, chicken breast, onions, garlic, ginger, spices, a bit of olive oil)
1 cap salmon oil

4:30 PM
Black coffee

5:15 PM
PM Workout (see below)

6:15 PM
150 g eye of round steak
100g baked potato
2 cups steamed broccoli

7:30 PM
Diet soda

9:15 PM
1 scoop ON whey
1 tbsp natural peanut butter
5 caps flax oil

10:45 PM
ZMA and then straight to bed


AM Workout - Delts & Arms

Dumbell Shoulder Press - 110 x 10, 120 x 8, 130 x 6
Barbell Curl - 85 x 10, 90 x 8, 95 x 6
Skullcrushers (supersetted with Barbell Curl) - 85 x 10, 90 x 8, 95 x 6


PM Workout - Cardio

35 mins. moderate intensity on the elliptical trainer

justin386
05-14-2007, 03:50 PM
Saturday, May 12, 2007

I decided to do cardio on an empty stomach Saturday morning. Towards the afternoon I was feeling extremely worn out so I basically laid on the couch all day, save for a short walk with my girlfriend. The worn-out feeling would eventually morph into considerable aches and a fever on Sunday, which I'm still feeling a bit of as I write this on Monday. I'm not sure what that's all about, but my appetite is still strong and I have no problem eating, so I'm guessing it's not the flu.

Estimated daily totals: 2360 calories; 249g protein; 188g carbs; 76g fat

7:45 AM
Animal Pump

8:00 AM
AM Workout (see below)

9:00 AM
PWO Shake: 75g oatmeal, 1.5 scoops ON whey
Animal Pak
2 salmon oil caps

11:30 AM
150 g brown rice
130 g chicken breast
2 cups baby greens
1 cap salmon oil

2:00 PM
Omelet: 2 whole eggs, roast chicken (white and dark meat), green onions, green peppers
100g baked potato

5:00 PM
1 scoop ON whey
1 tbsp natural peanut butter
30g oats
1 cap salmon oil

8:00 PM
Stir fry: chicken breast, prawns, broccoli, cauliflower, carrots, onions, baby corn, garlic, ginger, low-sodium soy, oyster sauce, low-sodium chicken broth

11:00 PM
1 scoop ON whey
1 tbsp natural peanut butter
5 caps flax oil

12:15 AM
ZMA and then straight to bed


AM Workout - Cardio & Abs

40 mins. moderate intensity on the elliptical trainer
3 sets of bodyweight sit-ups (10/10/8)
3 sets of hanging leg raises, supersetted with sit-ups (10/10/6)

TheKansan
05-14-2007, 04:32 PM
That stir fry looks good, i also love stir frying foods. Good luck.

justin386
05-15-2007, 01:03 PM
That stir fry looks good, i also love stir frying foods. Good luck.

Yessir... quick, easy, and full of nutritious stuff.

justin386
05-15-2007, 01:14 PM
Monday, May 14, 2007

Sunday I felt quite sick so I basically did nothing all day, and I was still feeling pretty bad when Monday rolled around, so I didn't work out. I cut some calories out to balance things out a bit and I feel good about the choices. I really get a lot less hungry when I'm not doing anything, and despite my underwhelming appetite, I still ate.

I really wasn't feeling all that well when I got home from work, however, and I couldn't handle cooking anything... so dinner consisted of organic yogurt, fresh fruit, and whey. That's more carbs than I usually have in the evening, but my macros for the day still look good.

Estimated daily totals: 2100 calories; 215g protein; 179g carbs; 51g fat

7:45 AM
Animal Pump (stimulants removed)

8:00 AM
Shake: 35g oatmeal, 1/2 a banana, 1 scoop ON whey
Animal Pak
2 salmon oil caps

9:00 AM
Green tea

11:00 AM
130 g brown rice
130 g chicken breast
2 cups baby greens
1 cap salmon oil

2:00 PM
130 g brown rice
130 g chicken breast
2 cups baby greens
1 cap salmon oil

3:30 PM
Green tea

5:00 PM
Home made beef stew (eye of round, celery, onions, garlic, tomatoes, carrots)

7:30 PM
175g organic 3.9% yogurt
1/2 a banana
1 cup strawberries
1 scoop ON whey

10:00 PM
1 scoop ON whey
1 tbsp natural peanut butter
5 caps flax oil

10:30 PM
ZMA and then straight to bed

justin386
05-16-2007, 09:38 AM
Tuesday, May 15, 2007

I was still running a bit of a fever in the morning, but as noon approached I was feeling fine. I skipped both workouts again today, and dropped my carbs slightly to make up for it.

I was really not into my diet today by the time dinner rolled around. At my 7:00 PM meal, I felt like I was climbing broccoli mountain and I wasn't going to make it. I did manage to get everything down over the course of 20 minutes, but it was quite challenging. I'm not sure if it was because my appetite wasn't its usual voracious self, but it really sucked.

Estimated daily totals: 2330 calories; 258g protein; 169g carbs; 57g fat


7:00 AM
Animal Pump (stimulants removed)

7:30 AM
1.5 scoops ON whey
50 g oatmeal
1/2 banana
Animal Pak
2 salmon oil caps

9:00 AM
Green tea

10:30 AM
130 g brown rice
130 g chicken breast
2 cups baby greens
1 cap salmon oil

12:00 PM
Green tea

1:15 PM
130 g brown rice
130 g chicken breast
2 cups baby greens
1 cap salmon oil

4:00 PM
Home made beef stew (eye of round, celery, onions, garlic, tomatoes, carrots)

7:00 PM
150 g eye of round steak
2 cups steamed broccoli
1 cup steamed cauliflower

9:15 PM
1.5 scoops ON whey
1 tbsp natural peanut butter
5 caps flax oil

10:30 PM
ZMA and then straight to bed

mission551
05-16-2007, 10:05 AM
congrats on your progress so far, looks like you've got a good diet/plan going...keep it up

justin386
05-17-2007, 09:39 AM
congrats on your progress so far, looks like you've got a good diet/plan going...keep it up

Thanks man... the sickness set my training back a little this week but I'm pushing through and keeping my eyes on the prize.

justin386
05-17-2007, 10:07 AM
Wednesday, May 16, 2007

I was feeling good Tuesday night and had resolved to lift Wednesday morning, which I did end up doing, for better or for worse. After the Animal Pump and first meal, I was ready to go. My plan of attack was to make up for the missed chest and back workouts by combining the two and doing supersets.

Well, I was still not 100% and the workout was extremely brutal. Like, sat-in-my-car-for-a-few-minutes-reeling-before-driving-home brutal. That being said, the work got done, except I forgot what weight I was using on my incline dumbell presses and actually went lighter than usual.

No complaints about the diet for Wednesday and my appetite was back to normal. Of note here is that in my sickly haze, I forgot that I had run out of chicken, so I had to hit up Subway for one of my meals at work. Macros are still on track though and I don't think I fared too badly. I was extra hungry in the afternoon so I had an orange between meals (vitamin C was probably a really good idea given my state).

Estimated daily totals: 2475 calories; 244g protein; 221g carbs; 57g fat


5:30 AM
Animal Pump

5:45 AM
1 scoop ON whey
25g oats

6:15 AM
AM Workout (see below)

7:00 AM
PWO Shake: 1 scoop ON whey, 50 g oatmeal, 1/2 banana
Animal Pak
2 salmon oil caps

9:15 AM
Subway: 6-inch turkey breast on whole wheat, double meat; no mayo, no cheese, just mustard and fresh veg

11:00 AM
Green tea

12:00 PM
150 g brown rice
130 g chicken breast
2 cups baby greens
1 cap salmon oil

2:15 PM
orange

3:15 PM
Home-made beef stew (eye of round, celery, onions, garlic, tomatoes, carrots)

4:00 PM
Green tea

6:15 PM
150 g eye of round steak
1 tsp olive oil
2 cups steamed broccoli

9:00 PM
1 scoop ON whey
1 tbsp natural peanut butter
5 caps flax oil

10:30 PM
ZMA and then straight to bed


AM Workout - Chest & Back

Incline Dumbell press - 140 x 10, 150 x 8, 160 x 6
Wide Grip Pulldown (supersetted with above) - 130 x 10, 140 x 8, 160 x 4
Smith Machine Bench Press - 205 x 10, 215 x 8, 225 x 6
Low Row Machine (supersetted with above) - 140 x 10, 150 x 8, 160 x 6

Quickxi
05-17-2007, 10:44 AM
looks like you've got a nice routine, keep it up!

BJW
05-17-2007, 01:13 PM
April 6, 2007: 223 lbs.
April 13, 2007: 221.5 lbs.
April 20, 2007: 219.0 lbs.
April 27, 2007: 216.5 lbs.
May 4, 2007: 215.5 lbs.

And then another 2.5 pounds dropped? That is some impressive stuff!

I wish I had your will-power to get up and work out every morning. I always want to, but I just never get myself out of bed.

Looks like you've got a good routine, and it's obviously showing with the results on the scale. How about the mirror - like what you're seeing?

Good luck with your "unfatification".

*subscribed

justin386
05-17-2007, 03:47 PM
I wish I had your will-power to get up and work out every morning. I always want to, but I just never get myself out of bed.

Haha, I feel you, the morning workouts aren't for everyone (I used to think they weren't for me, either). I loathe crowded gyms, so it was a no-brainer to start lifting in the morning.


Looks like you've got a good routine, and it's obviously showing with the results on the scale. How about the mirror - like what you're seeing?

Yessir, I'm seeing enough change to keep me motivated :)

justin386
05-18-2007, 02:45 PM
Thursday, May 16, 2007

Things got thrown out of whack today as I had to play a gig at a nightclub between midnight and 2:00 AM. I had the intention of napping beforehand, but some very necessary pre-show prep simply wouldn't allow me the time.

Anyway, I had one drink, a single vodka and club soda. I also added another meal at midnight, a protein bar, because it was the only thing I could get my hands on downtown in a hurry that wasn't deep-fried or covered in cheese. I likely could have prepared for this a bit better, but what's done is done.

That was my first taste of alcohol in a couple of months and I don't feel too bad about it, as any guilt I should have about having one drink was completely overridden by the fact that the drink totally took the edge off, letting me get on with the show and have some fun.

...yeah, I know, it's still a slip-up.

Estimated daily totals: 2495 calories; 250g protein; 185g carbs; 65g fat


5:30 AM
Animal Pump

6:15 AM
AM Workout (see below)

7:00 AM
PWO Shake: 1 scoop ON whey, 50 g oatmeal, 1/2 banana
Animal Pak
2 salmon oil caps

11:00 AM
Green tea

12:00 PM
150 g brown rice
130 g chicken breast
2 cups spinach leaves
1 cap salmon oil

3:00 PM
Home-made beef stew (eye of round, celery, onions, garlic, tomatoes, carrots)

6:00 PM
150 g eye of round steak
1 tsp olive oil
2 cups steamed broccoli

9:00 PM
1 scoop ON whey
1 tbsp natural peanut butter
5 caps flax oil

11:30 PM
single vodka w/ club soda

12:00 AM
Protein bar

2:45 AM
ZMA and straight to bed


AM Workout - Cardio & Abs

30 mins. on the elliptical, alternating between 60-65% and 80-85%
3 sets of bodyweight sit-ups (12/10/8)
3 sets of hanging leg raises, supersetted with sit-ups (12/10/7)

mission551
05-18-2007, 03:23 PM
a single slip up won't kill you...congrats on the work so far. it looks like you still stayed within a good calorie range so i wouldnt call it a total slip up. personally i'm having a couple of beers on my cheat day...tomorrow...i can hardly wait.

so congrats on your focus and determination so far...the results def show (by the numbers) and i'm sure the 1 vodka and soda won't do you any harm.
kee up the good work and ill try to follow your progress...lol it gives me a bit more motivation to stay on track for my cut

justin386
05-22-2007, 10:22 AM
Friday, May 18, 2007

Today's schedule was a total mess. I managed to eat okay, but I absolutely had to skip the morning workout to get some semblance of a night's sleep, which ended up being 5 hours. I also skipped the evening workout, as I was out shopping for 2 freakin' wedding presents, both for weddings this weekend. Because I was downtown after work, I also had to eat out for a meal. I dropped my carb portions slightly today because of the lack of activity.

I had a chicken & seafood soup at a vietnamese place, with no noodles. The portion was a good size and I know I got all the protein I needed, but sodium was definitely a concern.

I suppose I could have worked out when I got home from shopping at about 9, but frankly, I was totally bagged from no sleep the night before. I was in a foul mood so I rested.


* Calorieking.com's calculations are not working properly today, so my macros could be off.

Estimated daily totals: 2450 calories; 255g protein; 180g carbs; 65g fat


7:00 AM
Animal Pump

7:30 AM
1 scoop ON whey, 50 g oatmeal, 1/2 banana
Animal Pak
2 salmon oil caps

9:30 AM
Green tea

11:00 AM
130 g brown rice
130 g chicken breast
2 cups spinach leaves
1 cap salmon oil

12:30 PM
Green tea

1:30 PM
130 g brown rice
130 g chicken breast
2 cups spinach leaves
1 cap salmon oil

4:00 PM
Home-made beef stew (eye of round, celery, onions, garlic, tomatoes, carrots)

5:00 PM
Black coffee

7:00 PM
Chicken & seafood soup

9:30 PM
1 scoop ON whey
1 tbsp natural peanut butter
5 caps flax oil

11:00 PM
ZMA and straight to bed

justin386
05-22-2007, 10:43 AM
Sunday, May 20, 2007

I scheduled my cheat day for Saturday this weekend because I was at a wedding, so here's my log for Sunday. Things were fairly normal and I had a nice, relaxing day... save for the HIIT in the morning.

Did I mention I my weigh-in results for Friday? I'm down to 212 lbs. 1 pound gone is an accomplishment considering all the turmoil from last week, so I'm happy.

Estimated daily totals: 2350 calories; 257g protein; 172g carbs; 54g fat


8:15 AM
Animal Pump

8:30 AM
1 scoop ON whey

8:45 AM
AM Workout (see below)

9:45 AM
PWO Shake: 50g oatmeal, 1/2 a banana, 1 scoop ON whey
Animal Pak
2 salmon oil caps

10:30 AM
Green tea

12:15 PM
130 g brown rice
130 g chicken breast
2 cups spinach leaves
1 cap salmon oil

2:30 PM
130 g brown rice
130 g chicken breast
2 cups spinach leaves
1 cap salmon oil

4:00 PM
Green tea

5:30 PM
Home made beef stew (eye of round, celery, onions, garlic, tomatoes, carrots)

8:00 PM
150 g eye of round steak
1 tsp olive oil
2 cups steamed broccoli

10:15 PM
1 scoop ON whey
1 tbsp natural peanut butter
5 caps flax oil

11:30 PM
ZMA and then straight to bed


AM Workout - Cardio & Abs

25 mins. HIIT on the elliptical
3 sets of bodyweight sit-ups (12/10/8)
3 sets of hanging leg raises, supersetted with sit-ups (12/10/8)

justin386
05-22-2007, 10:59 AM
Monday, May 21, 2007

I was back into the regular lifting routine on Monday, which was nice. I scored some cheap bison meat from the market and cooked up a beautiful vindaloo for the rest of the week's meals.

If you guys haven't figured it out yet, I'm a bit of a curry addict. There's a bit of a misconception that curry has to be this heavy, greasy thing that wouldn't fit into a clean diet, but I beg to differ; it's all about changing the ingredients to meet your macros. Using lean meat and cutting out a lot of unnecessary oil doesn't take much away from the finished product, as long as you're using fresh ingredients and spices. If anyone following along is interested, I could post a couple of recipes I use frequently.

Estimated daily totals: 2440 calories; 255g protein; 225g carbs; 52g fat


8:30 AM
Animal Pump

8:45 AM
1 scoop ON whey
25g oatmeal

9:00 AM
AM Workout (see below)

10:00 AM
PWO Shake: 50g oatmeal, 1/2 a banana, 1 scoop ON whey
Animal Pak
2 salmon oil caps

11:00 AM
Green tea

12:00 PM
130 g brown rice
130 g chicken breast
2 cups spinach leaves
1 cap salmon oil

2:30 PM
Sandwich: 2 slices whole wheat bread, 120 g fat-free turkey breast, tomatoes, onions, lettuce, pickles, mustard

3:30 PM
Black coffee

5:00 PM
130 g brown rice
130 g chicken breast
2 cups spinach leaves
1 cap salmon oil

7:30 PM
150 g eye of round steak
1 tsp olive oil
2 cups steamed broccoli

9:45 PM
1 scoop ON whey
1 tbsp natural peanut butter
5 caps flax oil

11:00 PM
ZMA and then straight to bed


AM Workout - Chest

Incline Dumbell press - 150 x 10, 160 x 8, 170 x 6
Smith Machine Bench Press - 205 x 10, 215 x 8, 225 x 4
Weighted Dips - 10 x 10, 20 x 7, 30 x 4

justin386
05-23-2007, 09:31 AM
Tuesday, May 22, 2007

After deviating from my usual leg routine for the last 6 weeks, I went back to doing 3 sets of heavier squats Tuesday morning; I was doing 1 set of 25 reps for as heavy as I could go previously. I'd have to say, I lost some strength and couldn't produce numbers that would have been a breeze for me before, so it's going to take some work to get to where I was before. The squats punished me so badly that I lost a few reps on the leg press, as well.

Estimated daily totals: 2430 calories; 255g protein; 176g carbs; 62g fat


5:30 AM
Animal Pump

5:45 AM
25g oatmeal
1 scoop ON whey

6:15 AM
AM Workout (see below)

7:00 AM
PWO Shake: 1 scoop ON whey, 50 g oatmeal, 1/2 banana
Animal Pak
2 salmon oil caps

9:00 AM
Green tea

9:45 AM
150 g brown rice
130 g chicken breast
2 cups baby greens
1 cap salmon oil

12:45 PM
150 g brown rice
130 g chicken breast
2 cups baby greens
1 cap salmon oil

3:45 PM
Home-made bison vindaloo (bison meat, onions, chiles, red wine vinegar, lime, tomatoes, garlic, ginger, spices, olive oil)

4:30 PM
Black coffee

5:45 PM
PM Workout (see below)

6:30 PM
Stir fry: chicken breast, zucchini, broccoli, baby corn, mushrooms, onions, garlic, ginger, low-sodium soy, oyster sauce, low-sodium chicken broth, olive oil

9:15 PM
1 scoop ON whey
1 tbsp natural peanut butter
5 caps flax oil

10:30 PM
ZMA and then straight to bed


AM Workout - Legs

Smith Machine Squat - 205 x 10, 225 x 6, 245 x 2
Horiziontal Leg Press - 380 x 12, 400 x 10, 410 x 6
Seated Leg Curl - 130 x 12, 140 x 10, 150 x 9
Calf Raise Machine, supersetted with Seated Leg Curl - 250 x 12, 265 x 10, 280 x 8


PM Workout - Cardio

40 mins. on the elliptical, alternating between 60-65% and 80-85%

justin386
05-24-2007, 10:08 AM
Wednesday, May 23, 2007

My legs were in bad shape Wednesday morning, so I decided to do my delts/abs workout instead of my back workout for fear that my deadlift would suffer. I lost two reps on my heaviest set of presses and I was a little unhappy about that. I threw in a drop set to compensate. I was pretty weak with the side lateral raises, but I haven't done them in awhile, so hopefully I'll pick up steam next workout.

Other than that, it was a pretty good day. I wasn't hungry, the diet wasn't killing me, lots accomplised at work... things went well.

Estimated daily totals: 2440 calories; 261g protein; 183g carbs; 60g fat


5:30 AM - Animal Pump

5:45 AM - 25g oatmeal, 1 scoop ON whey

6:15 AM - AM Workout (see below)

7:00 AM - PWO Shake (1 scoop ON whey, 40 g oatmeal, 1/2 banana), Animal Pak, 2 salmon oil caps

9:00 AM - Green tea

9:30 AM - 150 g brown rice, 130 g chicken breast, 2 cups baby greens, 1 cap salmon oil

12:15 PM - 150 g brown rice, 130 g chicken breast, 2 cups baby greens, 1 cap salmon oil

3:15 PM - Home-made bison vindaloo (bison meat, onions, chiles, red wine vinegar, lime, tomatoes, garlic, ginger, spices, olive oil), 1 cap salmon oil

4:30 PM - Black coffee

5:15 PM - PM Workout (see below)

6:15 PM - 150 g eye of round steak, 1 tsp olive oil, 2 cups steamed broccoli

9:15 PM - 1 scoop ON whey, 1 tbsp natural peanut butter, 5 caps flax oil

10:30 PM - ZMA and then straight to bed


AM Workout - Delts & Abs

Dumbell Shoulder Press (last set was a drop set) - 110 x 10, 120 x 8, 130 x 4, 80 x 6
Side Lateral Raise - 30 x 10, 40 x 10, 50 x 4
3 sets of bodyweight sit-ups (12/10/8)
3 sets of hanging leg raises, supersetted with sit-ups (12/10/8)


PM Workout - Cardio

40 mins. on the elliptical, alternating between 60-65% and 80-85%

justin386
05-25-2007, 10:36 AM
Thursday, May 24, 2007

The legs were still sore, but I toughed it out and did HIIT in the afternoon anyway, which felt like a supreme accomplishment afterwards.

I went up reps in my middle set of deads, but I lost 2 reps on the heaviest set. Ack. However, I did move up considerable weight on the low row machine, albeit unintentionally. I moved up 20 lbs for all sets from last week instead of 10. I hit my targets regardless, but the last couple on the heaviest set were extremely difficult. Also, I hit that bastardly 6th rep that's evaded me for a couple of weeks on my heaviest set of pull ups. I cannot wait until I can do a set of 6 body weight pull ups.

I'm notorious for being lazy with my back workouts, so I probably needed this anyway. I'm sporting some sore lats today as a result, which is a great feeling. I really need to bring my back strength up, and I think I'll swap out the machine for barbell rows at some point soon, though I'm worried about how sapped I'll get from doing rows and deads on the same day. A lot of people do it, though, so I guess I'll try it once I plateau on the low row machine.

My diet was immaculate. I'm really surprised by my dwindling lack of interest in cheating the longer I continue on the diet. I haven't been on the wagon for this long in... well, ever. This is about 200 more calories a day than I've been eating on previous cuts, though, so maybe that's making all the difference. In any case, I'm not complaining, and there's still a lot of work ahead.

Estimated daily totals: 2440 calories; 261g protein; 183g carbs; 60g fat


5:30 AM - Animal Pump

5:45 AM - 25g oatmeal, 1 scoop ON whey

6:15 AM - AM Workout (see below)[/i]

7:00 AM - PWO Shake (1 scoop ON whey, 40 g oatmeal, 1/2 banana), Animal Pak, 2 salmon oil caps

9:00 AM - Green tea

9:25 AM - 150 g brown rice, 130 g chicken breast, 2 cups baby greens, 1 cap salmon oil[/i]

12:00 PM - 150 g brown rice, 130 g chicken breast, 2 cups baby greens, 1 cap salmon oil

3:00 PM - Home-made bison vindaloo (bison meat, onions, chiles, red wine vinegar, lime, tomatoes, garlic, ginger, spices, olive oil), 1 cap salmon oil

4:30 PM - Black coffee

5:15 PM - PM Workout (see below)

6:15 PM - 150 g eye of round steak, 1 tsp olive oil, 2 cups steamed broccoli

9:00 PM - 1 scoop ON whey, 1 tbsp natural peanut butter, 5 caps flax oil

10:30 PM - ZMA and then straight to bed


AM Workout - Back

Low Row Machine - 160 x 10, 170 x 8, 180 x 6
Assisted pull-ups - 70 x 10, 55 x 8, 40 x 6
Deadlift - 205 x 10, 225 x 10, 245 x 6


PM Workout - Cardio

25 mins. HIIT on the elliptical

TheKansan
05-25-2007, 11:23 AM
The increased calories is probably whats helping you from wanting to cheat. Keep up the good work Justin.

justin386
05-25-2007, 02:59 PM
The increased calories is probably whats helping you from wanting to cheat. Keep up the good work Justin.

You're probably right... thanks man!

justin386
05-28-2007, 08:42 AM
Friday, May 25, 2007

The arm workout on Friday morning was like a treat after a week of hard work. I usually don't dedicate a day to arms, but I moved from a 4-day split to a 5-day split this week.

Friday was also weigh-in day: 1 pound lost; I'm down to 211. 1 pound is progress, but losing 1.5 or 2 is not unusual for me, so I was a little discouraged, though I know I shouldn't be.

Estimated daily totals: 2440 calories; 261g protein; 183g carbs; 60g fat


5:30 AM - Animal Pump

5:45 AM - 25g oatmeal, 1 scoop ON whey

6:15 AM - AM Workout (see below)

7:00 AM - PWO Shake (1 scoop ON whey, 40 g oatmeal, 1/2 banana), Animal Pak, 2 salmon oil caps

9:30 AM - 150 g brown rice, 130 g chicken breast, 2 cups baby greens, 1 cap salmon oil

10:30 AM - Green tea

12:15 PM - 150 g brown rice, 130 g chicken breast, 2 cups baby greens, 1 cap salmon oil

1:00 PM - Americano with skim milk and cinnamon

3:15 PM - Home-made bison vindaloo (bison meat, onions, chiles, red wine vinegar, lime, tomatoes, garlic, ginger, spices, olive oil), 1 cap salmon oil

4:30 PM - Black coffee

5:15 PM - PM Workout (see below)

6:15 PM - 150 g eye of round steak, 1 tsp olive oil, 2 cups steamed broccoli

9:15 PM - 1 scoop ON whey, 1 tbsp natural peanut butter, 5 caps flax oil

10:45 PM - ZMA and then straight to bed


AM Workout - Arms

Barbell Curl - 85 x 10, 90 x 8, 95 x 6
Skullcrushers - 85 x 10, 90 x 8, 95 x 7
Dumbell Hammer Curl - 60 x 10, 70 x 8
Rope Pushdown (supersetted with Dumbell Hammer Curl) - 35 x 10, 45 x 8


PM Workout - Cardio

40 mins. on the elliptical, alternating between 60-65% and 80-85%

justin386
05-28-2007, 09:39 AM
Saturday, May 26, 2007

I caved and had one cheat meal on Saturday, and hopefully it doesn't prove to be that harmful. Still, it was white pasta. I don't usually eat white pasta but this was left over from a meal I cooked my girlfriend earlier in the week, and she is not a fan of the whole wheat pasta. At least I made it myself, and besides the pasta, it was nutritious.

The HIIT was harder than usual Saturday morning as well.

Estimated daily totals: 2380 calories; 211g protein; 231g carbs; 65g fat


8:30 AM - 40g oatmeal, 1 scoop ON whey

9:30 AM - Animal Pump

10:00 AM - AM Workout (see below)

10:30 AM - PWO Shake (40g oatmeal, 1 scoop ON whey), Animal Pak, 2 salmon oil caps

12:00 PM - White pasta with tomato sauce, ground chicken breast, olives, herbs and olive oil

1:00 PM - Green tea

3:00 PM - 75 g yams, 130 g chicken breast, 2 cups steamed broccoli, 1 cap salmon oil

1:00 PM - Americano with whole milk, artificial sweetener and cinnamon

6:15 PM - 150 g eye of round steak, 1 cup mushrooms, 1 slice whole wheat bread, 2 cups baby greens, 1 tbsp. natural salad dressing

9:15 PM - 1 scoop ON whey, 1 tbsp natural peanut butter, 5 caps flax oil

10:45 PM - ZMA and then straight to bed


AM Workout - Cardio & Abs

25 mins. HIIT on the elliptical
3 sets of bodyweight sit-ups (12/12/10)
3 sets of hanging leg raises, supersetted with sit-ups (12/12/6)

justin386
05-29-2007, 10:17 AM
Monday, May 28, 2007

I was weak during my chest workout and that kind of put a damper on my day. I don't usually lose strength during a cut and I don't want to start now. As a result, I asked around elsewhere on the forum and as per some sound advice, I've decided to move some carbs around so I'm getting more pre-workout.

I found the HIIT in the afternoon extremely grueling, but I managed to complete it, though I couldn't mantain 90-95% for the full 1 minute near the end of the session.

Crappy day.

Estimated daily totals: 2450 calories; 261g protein; 185g carbs; 60g fat


5:30 AM - Animal Pump

5:45 AM - 25g oatmeal, 1 scoop ON whey

6:15 AM - AM Workout (see below)[/i]

7:00 AM - PWO Shake (1 scoop ON whey, 40 g oatmeal, 1/2 banana), Animal Pak, 2 salmon oil caps

9:30 AM - 150 g brown rice, 130 g chicken breast, 2 cups baby greens, 1 cap salmon oil

10:45 AM - Green tea

12:30 PM - 150 g brown rice, 130 g chicken breast, 2 cups baby greens, 1 cap salmon oil

4:30 PM - Black coffee with cinnamon, skim milk

3:45 PM - Home-made beef stew (eye of round, onions, peppers, chiles, garlic, tomatoes, olive oil), 1 cap salmon oil

5:30 PM - PM Workout (see below)

6:30 PM - 150 g eye of round steak, 1 tsp olive oil, 2 cups steamed broccoli

9:00 PM - 1 scoop ON whey, 1 tbsp natural peanut butter, 5 caps flax oil

10:30 PM - ZMA and then straight to bed


AM Workout - Chest

Incline Dumbell press - 150 x 10, 160 x 8, 170 x 5
Smith Machine Bench Press - 205 x 10, 215 x 7, 225 x 5
Weighted Dips - 10 x 10, 20 x 7, 30 x 4


PM Workout - Cardio

25 mins. HIIT on the elliptical

justin386
05-30-2007, 09:00 AM
Tuesday, May 29, 2007

I upped the carbs in my pre-workout meal today to ensure that I have enough energy to get through my AM workout, as per suggestions from others on the forum. I didn't feel any different, but I certainly didn't lose any reps this workout, which was encouraging. I took some carbs out of other meals to make sure I'm still hitting my macros.

I went up reps in my last 2 reps of squats, though that was to be expected as I'm still not where I was previously with my squats.

I see that I've been slacking off on the green tea by reviewing my journal today, so I'll have to up the effort to ensure I get my 2 cups a day.

Estimated daily totals: 2435 calories; 263g protein; 184g carbs; 60g fat


5:30 AM - Animal Pump

5:45 AM - 40 g oatmeal, 1 scoop ON whey

6:15 AM - AM Workout (see below)

7:00 AM - PWO Shake (1 scoop ON whey, 40 g oatmeal, 1/2 banana), Animal Pak, 2 salmon oil caps

9:30 AM - 130 g brown rice, 130 g chicken breast, 2 cups baby greens, 1 cap salmon oil

12:30 PM - 130 g brown rice, 130 g chicken breast, 2 cups baby greens, 1 cap salmon oil

3:30 PM - Home-made beef stew (eye of round, onions, peppers, chiles, garlic, tomatoes, olive oil), 1 cap salmon oil

4:45 PM - Black coffee

5:30 PM - PM Workout (see below)

6:30 PM - 150 g eye of round, 1 tsp olive oil, 2 cups steamed broccoli

9:00 PM - 1 scoop ON whey, 1 tbsp natural peanut butter, 5 caps flax oil

10:30 PM - ZMA and then straight to bed


AM Workout - Legs

Smith Machine Squat - 205 x 10, 225 x 8, 245 x 4
Horiziontal Leg Press - 380 x 12, 400 x 10, 410 x 8
Seated Leg Curl - 130 x 12, 140 x 10, 150 x 10
Calf Raise Machine (supersetted with Seated Leg Curl) - 250 x 12, 265 x 10, 280 x 8


PM Workout - Cardio

40 mins. on the elliptical, alternating between 60-65% and 80-85%

weezyfbaby
05-30-2007, 10:00 PM
how do you like your supplements? especially animal pump and zma? Log looking real good man keep it up!

justin386
05-31-2007, 09:13 AM
how do you like your supplements? especially animal pump and zma? Log looking real good man keep it up!

The Animal Pump is amazing. At my current weight, I've never looked as lean, and I credit Pump for a lot of that. The jolt you get from the stims is great for keeping the energy up through your workout, as well. Highly recommended.

I'm indifferent about the ZMA. I find it does little else than give me strange dreams. After my bottle is done, I won't be buying it again.

justin386
05-31-2007, 09:28 AM
Wednesday, May 30, 2007

I was a little hungry in the afternoon, probably because I dropped the cals in a couple of meals. Hopefully I'll get used to it. I got all my green tea in, though.

I scored an extra rep on my heaviest set of shoulder presses and am happy about that. I supersetted the lateral raises with shrugs to get an extra movement in, but I used the smith machine, which felt akward. I'll use the good ol' dumbells next time.

Estimated daily totals: 2435 calories; 263g protein; 184g carbs; 60g fat


5:30 AM - Animal Pump

5:45 AM - 40 g oatmeal, 1 scoop ON whey

6:15 AM - AM Workout (see below)

7:00 AM - PWO Shake (1 scoop ON whey, 40 g oatmeal, 1/2 banana), Animal Pak, 2 salmon oil caps

9:30 AM - 130 g brown rice, 130 g chicken breast, 2 cups baby greens, 1 cap salmon oil

12:30 PM - 130 g brown rice, 130 g chicken breast, 2 cups baby greens, 1 cap salmon oil

3:30 PM - Home-made beef stew (eye of round, onions, peppers, chiles, garlic, tomatoes, olive oil), 1 cap salmon oil

4:45 PM - Black coffee

5:45 PM - PM Workout (see below)

6:45 PM - 150 g eye of round, 1 tsp olive oil, 2 cups steamed broccoli

9:00 PM - 1 scoop ON whey, 1 tbsp natural peanut butter, 5 caps flax oil

10:30 PM - ZMA and then straight to bed


AM Workout - Delts & Abs

Dumbell Shoulder Press (last set was a drop set) - 110 x 10, 120 x 8, 130 x 5, 80 x 5
Side Lateral Raise - 36 x 10, 40 x 10, 44 x 8
Smith Machine Shrug, supersetted with Side Lateral Raise - 185 x 10, 185 x 8, 185 x 6
3 sets of bodyweight sit-ups (12/12/10)
3 sets of hanging leg raises, supersetted with sit-ups (12/10/8)


PM Workout - Cardio

40 mins. on the elliptical, alternating between 60-65% and 80-85%

weezyfbaby
05-31-2007, 10:49 AM
strange dreams?example just curious?i might be buying that animal pump soon.

justin386
05-31-2007, 10:55 AM
strange dreams?example just curious?i might be buying that animal pump soon.

Well, not so much strange as vivid. If I take ZMA, I usually have long dreams that I can easily recall the next day, which doesn't usually happen to me.

weezyfbaby
05-31-2007, 11:26 AM
ok thanks log looks good. check mine out :p

justin386
06-01-2007, 09:22 AM
Thursday, May 31, 2007

I was still a bit hungry in the afternoon today, but nothing major. I should probably add some raw vegetables to my afternoon meals to keep the hunger at bay.

I gained a rep on my heaviest set of deadlifts and threw an extra set of assisted pullups into my workout to see if I could get 6 reps out of a heavier set, which I did, so I'll move all sets up next week. I feel accomplished! One step closer to unassisted pullups...

Estimated daily totals: 2420 calories; 253g protein; 184g carbs; 63g fat


5:30 AM - Animal Pump

5:45 AM - 40 g oatmeal, 1 scoop ON whey

6:15 AM - AM Workout (see below)

7:00 AM - PWO Shake (1 scoop ON whey, 40 g oatmeal, 1/2 banana), Animal Pak, 2 salmon oil caps

9:30 AM - 130 g brown rice, 130 g chicken breast, 2 cups baby greens, 1 cap salmon oil

11:00 AM - Green tea

12:30 PM - 130 g brown rice, 130 g chicken breast, 2 cups baby greens, 1 cap salmon oil

3:00 PM - Green tea

3:45 PM - Home-made beef stew (eye of round, onions, peppers, chiles, garlic, tomatoes, olive oil), 1 cap salmon oil

5:00 PM - Black coffee

5:45 PM - PM Workout (see below)

6:30 PM - Stir fry: chicken breast, zucchini, broccoli, cauliflower, garlic, low-sodium soy sauce, oyster sauce, low-sodium chicken broth, olive oil

9:15 PM - 1 scoop ON whey, 1 tbsp natural peanut butter, 5 caps flax oil

10:30 PM - ZMA and then straight to bed


AM Workout - Back

Low Row Machine - 160 x 10, 170 x 8, 180 x 7
Assisted pull-ups - 70 x 10, 55 x 8, 40 x 6, 25 x 6
Deadlift - 205 x 10, 225 x 10, 245 x 7


PM Workout - Cardio

25 mins. HIIT on the elliptical

justin386
06-05-2007, 09:24 AM
Friday, June 1, 2007

Weigh-in results: 209.5 pounds.

Estimated daily totals: 2435 calories; 263g protein; 184g carbs; 60g fat


5:30 AM - Animal Pump

5:45 AM - 25g oatmeal, 1 scoop ON whey

6:15 AM - AM Workout (see below)

7:00 AM - PWO Shake (1 scoop ON whey, 40 g oatmeal, 1/2 banana), Animal Pak, 2 salmon oil caps

9:30 AM - 130 g brown rice, 130 g chicken breast, 2 cups baby greens, 1 cap salmon oil

11:00 AM - Green tea

12:30 PM - 130 g brown rice, 130 g chicken breast, 2 cups baby greens, 1 cap salmon oil

2:00 PM - Green tea

3:30 PM - Home-made beef stew (eye of round, onions, peppers, chiles, garlic, tomatoes, olive oil), 1 cap salmon oil

4:30 PM - Black coffee

5:15 PM - PM Workout (see below)

6:15 PM - 150 g eye of round steak, 1 tsp olive oil, 2 cups steamed broccoli

9:15 PM - 1 scoop ON whey, 1 tbsp natural peanut butter, 5 caps flax oil

11:00 PM - ZMA and then straight to bed


AM Workout - Arms

Barbell Curl - 85 x 10, 90 x 8, 95 x 8
Skullcrushers - 85 x 10, 90 x 8, 95 x 8
Dumbell Hammer Curl - 70 x 10, 80 x 8
Rope Pushdown (supersetted with Dumbell Hammer Curl) - 40 x 10, 50 x 8


PM Workout - Cardio

40 mins. on the elliptical, alternating between 60-65% and 80-85%

justin386
06-05-2007, 09:35 AM
Saturday, June 2, 2007

Hmm, bit of a slip-up on Saturday. As we get into the summer weather, inevitably, we get into people throwing BBQs. Damage control was well done for the most part; I brought my own steak and didn't drink anything I wasn't supposed to, but I had some friggin' potato salad. HUGE weakness for me. Potato salad is basically reverse liposuction, so that wasn't the best choice, obviously. Other than that, pretty solid day.

Estimated daily totals: 2850 calories; 277g protein; 208g carbs; 88g fat


8:00 AM - 40g oatmeal, 1 scoop ON whey

9:00 AM - Animal Pump

9:30 AM - AM Workout (see below)

10:15 AM - PWO Shake (1 scoop ON whey, 40 g oatmeal, 1/2 banana), Animal Pak, 2 salmon oil caps

12:30 PM - 130 g brown rice, 130 g chicken breast, 2 cups baby greens, 1 cap salmon oil

11:00 AM - Green tea

3:30 PM - 130 g brown rice, 130 g chicken breast, 2 cups baby greens, 1 cap salmon oil

2:00 PM - Green tea

6:30 PM - 150 g eye of round steak, 2 cups spinach, potato salad

9:30 PM - 150 g eye of round steak, 1 tsp olive oil, 2 cups steamed broccoli

11:15 PM - 1 scoop ON whey, 1 tbsp natural peanut butter, 5 caps flax oil

12:30 AM - ZMA and then straight to bed


AM Workout - Cardio & Abs

25 mins. HIIT on the elliptical
3 sets of bodyweight sit-ups (15/12/10)
3 sets of hanging leg raises, supersetted with sit-ups (15/12/10)

justin386
06-05-2007, 09:51 AM
Monday, June 4, 2007

After last week's disappointing chest workout, I'm happy to say I bounced back and recovered all the lost reps and then some this week.

Also of note this week is that I'm out of the salmon oil and flax oil caps, so I bought some omega 3-6-9 oil to add directly to shakes instead of the pills... probably easier to digest the straight oil than the caps.

Estimated daily totals: 2545 calories; 273g protein; 183g carbs; 68g fat


5:30 AM - Animal Pump

5:45 AM - 40 g oatmeal, 1 scoop ON whey

6:15 AM - AM Workout (see below)

7:00 AM - PWO Shake (1 scoop ON whey, 40 g oatmeal, 1/2 banana, 1 tsp. omega 3-6-9 oil), Animal Pak

9:30 AM - 130 g brown rice, 130 g chicken breast, 2 cups baby greens

11:00 PM - Green tea

12:15 PM - 130 g brown rice, 130 g chicken breast, 2 cups baby greens

2:00 PM - Green tea

3:15 PM - Home-made beef curry (eye of round, onions, chiles, garlic, ginger, spices, olive oil)

4:45 PM - Black coffee

5:30 PM - PM Workout (see below)

6:15 PM - 150 g eye of round steak, 1 tsp olive oil, 2 cups steamed broccoli

9:00 PM - 1 scoop ON whey, 1 tbsp natural peanut butter, 1 tbsp omega 3-6-9 oil

10:30 PM - ZMA and then straight to bed


AM Workout - Chest

Incline Dumbell press - 150 x 10, 160 x 8, 170 x 6
Smith Machine Bench Press - 205 x 10, 215 x 8, 225 x 7
Weighted Dips - 10 x 10, 20 x 7, 30 x 4


PM Workout - Cardio

25 mins. HIIT on the elliptical

justin386
06-06-2007, 09:08 AM
Tuesday, June 5, 2007

Got one more rep on the heaviest set of squats, so I'm satisfied. The diet wasn't killing me today, either. For some reason, I was dead tired in the evening, so I crashed a bit earlier than usual.

Estimated daily totals: 2545 calories; 273g protein; 183g carbs; 68g fat


5:30 AM - Animal Pump

5:45 AM - 40g oatmeal, 1 scoop ON whey

6:15 AM - AM Workout (see below)

7:00 AM - PWO Shake (1 scoop ON whey, 40 g oatmeal, 1/2 banana, 1 tsp. omega 3-6-9 oil), Animal Pak

9:30 AM - 130 g brown rice, 130 g chicken breast, 2 cups baby greens

11:00 PM - Americano w/ skim milk, cinnamon

12:30 PM - 130 g brown rice, 130 g chicken breast, 2 cups baby greens

2:30 PM - Green tea

3:30 PM - Home-made beef curry (eye of round, onions, chiles, garlic, ginger, spices, olive oil)

4:30 PM - Black coffee

5:30 PM - PM Workout (see below)

6:30 PM - 150 g eye of round steak, 1 tsp olive oil, 2 cups steamed cauliflower

9:00 PM - 1 scoop ON whey, 1 tbsp natural peanut butter, 1 tbsp omega 3-6-9 oil

10:00 PM - ZMA and then straight to bed


AM Workout - Legs

Smith Machine Squat - 205 x 10, 225 x 8, 245 x 5
Horiziontal Leg Press - 380 x 12, 400 x 10, 410 x 10
Seated Leg Curl - 140 x 12, 150 x 10, 160 x 6
Calf Raise Machine (supersetted with Seated Leg Curl) - 250 x 12, 265 x 10, 280 x 8


PM Workout - Cardio

40 mins. on the elliptical, alternating between 60-65% and 80-85%

justin386
06-07-2007, 09:13 AM
Wednesday, June 6, 2007

I can't seem to get through this plateau on the dumbell shoulder press, so I think I'm going to swap that exercise out next week for something else, maybe a barbell press.

I found that the Hammer Strength bench machine works well for shrugs and the range of motion feels pretty natural, so I'll be using that from this point on. Weight selection was tricky but I'll start with 180 for my lightest set next time and move up from there.

Estimated daily totals: 2545 calories; 273g protein; 183g carbs; 68g fat


5:30 AM - Animal Pump

5:45 AM - 40g oatmeal, 1 scoop ON whey

6:15 AM - AM Workout (see below)

7:00 AM - PWO Shake (1 scoop ON whey, 40 g oatmeal, 1/2 banana, 1 tsp. omega 3-6-9 oil), Animal Pak

9:30 AM - 130 g brown rice, 130 g chicken breast, 2 cups baby greens

11:00 PM - Green tea

12:15 PM - 130 g brown rice, 130 g chicken breast, 2 cups baby greens

2:15 PM - Green tea

3:00 PM - Home-made beef curry (eye of round, onions, chiles, garlic, ginger, spices, olive oil)

4:15 PM - Black coffee

5:15 PM - PM Workout (see below)

6:00 PM - 150 g eye of round steak, 1 tsp olive oil, 2 cups steamed broccoli

9:00 PM - 1 scoop ON whey, 1 tbsp natural peanut butter, 1 tbsp omega 3-6-9 oil

10:00 PM - ZMA and then straight to bed


AM Workout - Delts & Abs

Dumbell Shoulder Press (last set was a drop set) - 110 x 10, 120 x 8, 130 x 5
Side Lateral Raise - 36 x 10, 40 x 10, 50 x 6
Bench Machine Shrug, supersetted with Side Lateral Raise - 90 x 12, 160 x 10, 180 x 10
3 sets of bodyweight sit-ups (15/12/10)
3 sets of hanging leg raises, supersetted with sit-ups (15/12/8)


PM Workout - Cardio

23 mins. HIIT on the elliptical

Quickxi
06-07-2007, 09:24 AM
nice journal, it's well organized and easy to read. Nice job on nailing your routine down! Keep it up...

weezyfbaby
06-07-2007, 09:47 AM
so your current weight is 209 lbs? you noticing affects because im on KETO and have been for bout 3 weeks first week saw major lbs lost, but then not so much is this ratio workin well for you? You ever tried KETO?

justin386
06-07-2007, 10:15 AM
nice journal, it's well organized and easy to read. Nice job on nailing your routine down! Keep it up...

Thanks man, glad you're enjoying the read.

justin386
06-07-2007, 10:22 AM
so your current weight is 209 lbs? you noticing affects because im on KETO and have been for bout 3 weeks first week saw major lbs lost, but then not so much is this ratio workin well for you? You ever tried KETO?

I have tried keto a couple of times, but it didn't work out well for me personally. I have an much easier time keeping my strength up and staying motivated with carbs in my diet, and it doesn't hinder my progress as long as I'm smart about where I'm taking in said carbs.

I get better results when I take in a little more fat and protein than with the standard 40/40/20 ratio, so I shoot for 45/30/25 (protein/carbs/fat) and it seems to be the golden ratio for me.

justin386
06-08-2007, 04:04 PM
Thursday, June 7, 2007

Ladies and gentlemen, a new deadlift PR! Thank you, Animal Pump!

This is probably coincidental, but I decided to try eating before taking Pump in the morning, just to see if I could feel the Pump working a bit more and give the food a bit more time to get into my system before I started lifting. I have to say, I did feel a bit more energized, so I think I'll keep doing it this way.

Also of note, I stayed at work a bit late so I was late getting in my cardio and post-cardio meal.

Estimated daily totals: 2545 calories; 273g protein; 183g carbs; 68g fat


5:30 AM - 40g oatmeal, 1 scoop ON whey

5:50 AM - Animal Pump

6:15 AM - AM Workout (see below)

7:00 AM - PWO Shake (1 scoop ON whey, 40 g oatmeal, 1/2 banana, 1 tsp. omega 3-6-9 oil), Animal Pak

9:30 AM - 130 g brown rice, 130 g chicken breast, 2 cups baby greens

12:15 PM - 130 g brown rice, 130 g chicken breast, 2 cups baby greens

2:30 PM - Green tea

3:30 PM - Home-made beef curry (eye of round, onions, chiles, garlic, ginger, spices, olive oil)

5:30 PM - Green tea

6:30 PM - PM Workout (see below)

7:15 PM - 150 g eye of round steak, 1 tsp olive oil, 2 cups steamed broccoli

9:15 PM - 1 scoop ON whey, 1 tbsp natural peanut butter, 1 tbsp omega 3-6-9 oil

10:30 PM - ZMA and then straight to bed


AM Workout - Back

Low Row Machine - 160 x 10, 170 x 8, 180 x 8
Assisted pull-ups - 55 x 10, 40 x 8, 25 x 6
Deadlift - 205 x 10, 225 x 10, 245 x 8


PM Workout - Cardio

35 mins. running, varied intensity

justin386
06-13-2007, 11:42 AM
Friday, June 8, 2007

Weigh-in results: 208 lbs.

Estimated daily totals: 2545 calories; 273g protein; 183g carbs; 68g fat


5:30 AM - 40g oatmeal, 1 scoop ON whey

5:50 AM - Animal Pump

6:15 AM - AM Workout (see below)

7:00 AM - PWO Shake (1 scoop ON whey, 40 g oatmeal, 1/2 banana, 1 tsp. omega 3-6-9 oil), Animal Pak

9:15 AM - 130 g brown rice, 130 g chicken breast, 2 cups baby greens

11:00 AM - Green tea

12:15 PM - 130 g brown rice, 130 g chicken breast, 2 cups baby greens

2:00 PM - Green tea

3:15 PM - Home-made beef curry (eye of round, onions, chiles, garlic, ginger, spices, olive oil)

5:00 PM - PM Workout (see below)

6:00 PM - 150 g eye of round steak, 1 tsp olive oil, 2 cups steamed broccoli

9:00 PM - 1 scoop ON whey, 1 tbsp natural peanut butter, 1 tbsp omega 3-6-9 oil

11:00 PM - ZMA and then straight to bed


AM Workout - Arms

Barbell Curl - 90 x 10, 95 x 8, 100 x 4
Skullcrushers - 90 x 10, 95 x 8, 100 x 4
Dumbell Hammer Curl - 70 x 10, 80 x 8
Rope Pushdown (supersetted with Dumbell Hammer Curl) - 50 x 10, 60 x 6


PM Workout - Cardio

40 mins. on the elliptical, varied intensity

justin386
06-13-2007, 11:45 AM
I won't be posting logs for Saturday, Monday or Tuesday as I had to leave town and deal with a family emergency. Logging everything I ate and making it to the gym weren't really priorities.

I'm back at work today and did work out this morning, so Wednesday's log will be posted tomorrow.

justin386
06-15-2007, 09:04 AM
Wednesday, June 13, 2007

I'm trying to remove the brown rice from my diet, so what I've done this week is replaced the chicken and brown rice meals with a chicken chili I came up with, using kidney beans as the carb source. I found that I have much more energy as a result and the beans are much more nutritious, so I think I'll keep this up. I also removed the banana from my diet and brought up the oats in my post-workout shake to compensate.

I decided to change up my the movements in my chest workout as well.

Estimated daily totals: 2570 calories; 279g protein; 177g carbs; 73g fat


5:30 AM - 40g oatmeal, 1 scoop ON whey

5:50 AM - Animal Pump

6:15 AM - AM Workout (see below)

7:00 AM - 1 scoop ON whey, 60 g oatmeal, Animal Pak

9:30 AM - Chicken chili (chicken breast, tomatoes, onions, kindey beans, garlic, spices, olive oil), 2 cups baby greens

11:15 AM - Green tea

12:30 PM - Chicken chili (chicken breast, tomatoes, onions, kindey beans, garlic, spices, olive oil), 2 cups baby greens

2:30 PM - Green tea

3:30 PM - beef stew (eye of round, onions, mushrooms, celery, garlic, spices, olive oil)

5:00 PM - PM Workout (see below)

6:00 PM - 150 g eye of round steak, 1 tsp olive oil, 2 cups steamed broccoli

9:00 PM - 1 scoop ON whey, 10 almonds, 1 tbsp omega 3-6-9 oil

10:30 PM - Sleep


AM Workout - Chest

Incline Smith Machine Bench Press - 185 x 10, 205 x 8, 225 x 6
Dumbell Press - 150 x 10, 160 x 8, 170 x 5
Weighted Dips - 10 x 10, 20 x 7, 30 x 6


PM Workout - Cardio

40 mins. on the elliptical

justin386
06-15-2007, 09:07 AM
Thursday, June 14, 2007

Nothing much to note about Thursday, except that it felt good to try some heavier weight on the deadlift.

Estimated daily totals: 2570 calories; 279g protein; 177g carbs; 73g fat


5:30 AM - 40g oatmeal, 1 scoop ON whey

5:50 AM - Animal Pump

6:15 AM - AM Workout (see below)

7:00 AM - 1 scoop ON whey, 60 g oatmeal, Animal Pak

9:30 AM - Chicken chili (chicken breast, tomatoes, onions, kindey beans, garlic, spices, olive oil), 2 cups baby greens

10:30 AM - Green tea

12:30 PM - Chicken chili (chicken breast, tomatoes, onions, kindey beans, garlic, spices, olive oil), 2 cups baby greens

2:30 PM - Green tea

3:30 PM - beef stew (eye of round, onions, mushrooms, celery, garlic, spices, olive oil)

5:15 PM - PM Workout (see below)

6:15PM - 150 g eye of round steak, 1 tsp olive oil, 2 cups steamed broccoli

9:00 PM - 1 scoop ON whey, 10 almonds, 1 tbsp omega 3-6-9 oil

10:30 PM - Sleep


AM Workout - Back

Low Row Machine - 160 x 10, 170 x 9, 180 x 8
Assisted pull-ups - 55 x 10, 40 x 8, 25 x 6
Deadlift - 225 x 10, 245 x 8, 265 x 4


PM Workout - Cardio

40 mins. on the elliptical

justin386
06-20-2007, 08:02 AM
Well, as much as I don't want to do this, I think I will have to stop posting in my log, at least for now. Unfortunately, a situation beyond my control that I must deal with has made it difficult for me to even get on the computer in my spare time, much less come here and post daily.

However, I am by no means stopping my program. Thanks to all that posted words of encouragement while I was posting... hopefully I will be able to post regularly again soon.