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Meatballsub
07-17-2007, 12:53 PM
Hey everyone. To put everyone up to speed, I cut for several months this year and lost 25 pounds. Then I bulked for two months, and gained maybe five pounds (whether it was muscle, I don't know). Now, I am back on a diet, and am going to finish my goal getting the six pack.

I will post pics monthly of my progress.

For reference, here is the old thread:

http://forum.bodybuilding.com/showthread.php?t=1377741

2700 total calories
6 Meals
450 Calories
45g Protein
45g Carbs
10g Fat

Breakfast:
-1 cup egg beaters
-1/2 cup oats /w 1 cup skim milk
-Multivitamin
-Flaxseed oil

360c/38p/44c/3f

Lunch:
-Turkey sandwich on wheat
-Protein shake (whey, skim milk)

390c/59p/38c/3f

Snack:
-Cereal
-Banana

315c/12p/65c/2f

Dinner:
-2 chicken breasts
-Green beans
-Pea/bean

??/??/??/??

Snack (PWO):
-Protein Shake (fat free milk, whey, natural peanut butter)

305c/37p/40c/9f

Bedtime Snack:
-Fat free yogurt
-Protein shake (skim milk, whey)

390c/40p/43c/1f

-----------------------------
Workout is gonna be "heavy" for a few more weeks. I am not doing any squats/deadlifts at this point due to a knee injury.

Wednesday (Chest)
-Bench 3x3
-Dumbell Bench 3x6
-Incline Dumbell Bench 3x6
-Decline Flys 3x6
-Hanging leg raises 3x15
-Leg raises 3x10 (left,middle,right)
-Crunches 3x10
-Ab machine 3x10
-Calves 3x25
-Cardio 15-20 mins

Thursday (Biceps)
-Straight barbell curl 3x6
-Preacher curls 3x6
-Hammer curls 3x6
-Incline dumbell curls 3x6
-Calves 3x25
-Cardio 15-20 mins

Friday (Triceps)
-Close grip bench 3x3
-Kickbacks/bench dips superset 3x6
-Tricep machine 3x6
-Hanging leg raises 3x15
-Leg raises 3x10 (left,middle,right)
-Crunches 3x10
-Ab machine 3x10
-Calves 3x25
-Cardio 15-20 mins

Saturday (Shoulders)
-Powerclean 3x3
-Shrugs 3x6
-Lateral raises 3x6
-Front raises 3x6
-Calves 3x25
-Cardio 15-20 mins

Sunday (Back/Forearms)
-Pullups 3x??
-Barbell rows 3x6
-Lawn mowers 3x6
-Upright rows 3x6
-BHTB wrist curls 3x6
-Hanging leg raises 3x15
-Leg raises 3x10 (left,middle,right)
-Crunches 3x10
-Ab machine 3x10
-Calves 3x25
-Cardio 15-20 mins


Here is some starting pics. Would anybody try and estimate my body fat % now?

Also, any suggestions on the diet/workout is appreciated!

Meatballsub
07-18-2007, 11:53 AM
Having a hard time deciding what day I should do powercleans on...