BIGrob84 Journal

[BIGrob84]

Goal: Cut

Height: 5'-11"
Weight: 188 lbs.

Workout: Full Body Workout and Brazilian Ju Jitsu

Workout A
- Flat Bench
- Squats
- Shoulder Press
- Seated Rows
- Pull Ups
- DB Curls
- Calf Raises

Workout B
- Incline Bench
- Leg Press
- Heavy Shrugs
- Dead Lifts
- Pull Ups
- Calf Raises
- Tricep Pull Downs

Schedule:
Monday - Workout A
Tuesday - BJJ
Wednesday - Workout B
Thursday - BJJ
Friday - Off
Saturday - BJJ / Workout A

*Alternating Workout A and B. So the next Monday I would start with WO-B.

Diet Inspired By: Wavelength

I have decided that moderation is key. I don't want to obsess about meal timing and driving myself crazy counting calories. I've counted calories before and I am pretty good with numbers so I will used an estimated calorie intake. I will follow the 3 rules as stated by Wavelength.

*My diet will seem unconventional at times. I am using myself as a "guinne pig" of sorts until I find what works best.

- 1g of Protein per lb. of weight (I'll most likely get a little more)
- Lift Weights 3 days per week.
- Create a calorie deficiency (I read that my maintenance is around 2600 calories. So I will shoot for 2100)

Supplements:
ON 100% Whey
ON 100% Casein
ON Fish Oil Capsules
Orange Triad Multi-vitamin

Cheat Day: Saturday

Summary: I've always wanted a six pack and I will achieve it. The one thing that I've learned is that you have to find what works for you. And that is exactly what I am going to discover. I understand that my plan can be easily critiqued and even frowned upon by those who have accomplished their desired physique by traditional execution (meal timing, macros/micros, splits, etc.) but like I said I am going to find what works for BIGrob84.

Even though I have a set plan I would still appreciate any input or comments as this will encourage me. Thanks

[BIGrob84]

Workout:
Workout B

Nutrition:
Brfast: 50g Whey Protein with Oatmeal
Snack: Apple / Coffee
Lunch: Carls Jr - BBQ Chicken Sandwhich / Side Salad / Lt. Dressing
Dinner: Ham and Egg Sandwhich on Wheat
Snack: 50g Whey Protein / 2 Bud Lights

Estimate of - 2000 calories

Notes:
Really good workout. I am really liking full body. My legs are feeling a lot stronger.
I missed my Casein before bed

[BIGrob84]

Workout: Rest (Didn't go to BJJ training because of the Laker game. It's an excuse but it's a good one to me.)

Nutrition:
Brfast: 50g Whey
Snack: Apple / Coffee
Lunch: Grilled Chicken Breast/Wing / Salad / Veges / Tortillas
Snack: 50g Whey
Dinner: Pork Chop / Rice
Snack: Drank 6-7 Bud Lights

Estimated Calories: 2600

Notes: I have not been to BJJ training in about a month due to the playoffs. Beer intake is also high. I am currently trying to make it work in my diet for the time being.

[BIGrob84]

Workout:
Workout A


Nutrition:
Brfast: 50g Whey and Oatmeal
Snack: Apple
Lunch: Denny's - Grilled Chicken Skillet / Bell Peppers / Hash Browns mixed with cheese and bacon.
Dinner: Half of a huge chicken breast / Brussel Sprouts
Snack: 50g Casein Whey

Notes:
Workout was really bad ass. I started to incorporate super sets so that it was more intense and I was able to do more muscles like forearms. Lunch had to be 1300 calories so I limited my cals for dinner.

Estimated Cals: 2300 (not counting what I burned working out)

[wave_length]

Hey man, best of luck!

[BIGrob84]

Hey man, best of luck!

Thanks Wave!

[BIGrob84]

Workout:
Rest

Nutrition:
Brfast: 50g Whey and Oatmeal
Snack: V8 / Apple / Coffee
Lunch: Chipotle - Burrito Bowl - 1/2 Chicken 1/2 Steak, Rice, Black Beans, Sour Cream, Cheese, Lettuce, Salsa, Orange soda.
Dinner: Half Chicken Breast and Brussel Sprouts
Snack: 10 Budweiser Selects, Chips, TV Dinner, 2 Hot Dogs

Estimated Calories:3200

Notes: Go Lakers! I was only planning on having a few beers and not eating but you know how that goes. I'm not worried though. Lakers will be champs soon and I will calm down on the brew. Good times!

[BIGrob84]

Workout:
Friday: Rest
Saturday: Workout B
Sunday: Rest

Nutrition:
I ate so much and drank so much there is no point in logging it.

Estimated Calories: Probably 10,000+ cals. total for weekend.

Notes:
My excuse for my poor nutrition and alcohol consumption has been based on the NBA playoffs. Now that the season is over I have no excuse I am looking forward to really getting in shape. I will now limit myself to drinking one day a week which will be my cheat day in which I can eat what I'd like as well. I am not saying that I won't drink at all during the week but I will do so in a calorie conscious manner (Probably a beer here and there). I will also make sure that I train bjj twice a week. I am even debating if I should start running on friday right after work. It is hard to do since I feel like relaxing on friday.. but I figure 20-30 minutes of cardio will help release stress and is a good/fresh way to start the weekend. My lifting regimen has been going really good and I have not lagged in that. Like I said, my diet isn't going to be 100% clean but will hopefully be 70% clean. I am not planning on ever competing but I would like to get lean. Lakers are champs!

Side Note: If there is anyone reading this I totally recommend checking out the motivational section of the forum. There is some good stuff on there. Peace.

[BIGrob84]

Workout:
Workout A

Nutrition:
Brfast: 50g Whey
Snack: V8 / Coffee
Lunch: McDouble / 10 pc. McNuggets
Snack: 50g Whey (PWO)
Dinner: Chicken / Mashed Potatoes

Notes:
I was really tired yet I had a real hard workout. I incorporated supersets throughout my routine. I definitely felt bloaded from the weekend. I ate so much it really got me thinking about my nutrition. I need to stop being lazy and start cooking my own food.

[BIGrob84]

Workout:
Rest

Nutrition:
Brfast: 50g Whey / Oatmeal
Snack: Coffee
Lunch: El Pollo Loco - Grilled Breast, wing, garden salad, veges, taco el carbon
Dinner: Ceviche Tostada, 8 Bud Lights, Top Ramen

Notes:
I have noticed that when ever I get in the mindset of starting my cut that my friends come out of the woodwork and want to go to dinner which leads to drinking. I really wouldn't mind this if I was a few weeks in but damn it's hard to say no. I'm not using them as an excuse to drink. I want to enjoy life. I'm not complaining I'm just logging. Still going for my cut and living life.

[BIGrob84]

Workout:
Rest

Nutrition:
Brfast: 50g Whey/Oatmeal
Snack: Coffee
Lunch: 1/2 of footlong Turkey Sandwich from Subway
Snack: 1/2 of footlong Turkey Sandwich from Subway
Dinner: 2 Papas con chorizo Burrito, 2 Budweisers
Snack: 1 scoop of ice cream
Snack: Small serving of Papas con chorizo with 2 fried eggs

Notes:
My diet looks like a Dirty Bulk lol. My calories were probably around 2500 so not too bad. I didn't go to the gym today because I had something planned. But I'm gonna hit it today (Thursday) really hard.

[BIGrob84]

Workout:
Rest

Nutrition:
brfast: 50g whey
Snack: Coffee
Lunch: Jack In the Box - Chicken Pita, 4 piece grilled chicken strips
Dinner: BJ's - Spaghetti and Meatballs, 8 Beers

Notes:
My friend got outta jail so I didn't workout and went out to eat and got drunk. Man I suck at this

[BIGrob84]

Workout:
Friday: Rest
Saturday: Workout A
Sunday: Rest

Nutrition:
No point. Ate like sh*t and can't remember everything.

Notes:
I am starting to feel really acountable to myself. Now that I have this log on display I am realizing that I should get my act together. Otherwise, what the hell am I making a thread for? Unless I commit to myself this is a waste of time.

[BIGrob84]

Workout:
Workout B (Did an extra Shoulder Workout)

Nutrition:
1 big meal around 12 pm: Farmer Boys - Jr. Cheeseburger, Chicken Cobb Wrap, French Fries, Diet Coke.

Sipped on 100g whey protein rest of day.

Notes:
I tried the Wave_Length approach. Made sure I got in my protein requirements and kept my calories -500. It wasn't bad. I drank coffee in the morning which suppressed my hunger til lunch. After my workout I made a 100g shake and sipped on it for over an hour which kept me from hunger.

[wave_length]

Workout:
Workout B (Did an extra Shoulder Workout)

Nutrition:
1 big meal around 12 pm: Farmer Boys - Jr. Cheeseburger, Chicken Cobb Wrap, French Fries, Diet Coke.

Sipped on 100g whey protein rest of day.

Notes:
I tried the Wave_Length approach. Made sure I got in my protein requirements and kept my calories -500. It wasn't bad. I drank coffee in the morning which suppressed my hunger til lunch. After my workout I made a 100g shake and sipped on it for over an hour which kept me from hunger.

Sounds good, I would only try to get some veggies/salad and fruit in additionally to be sure to get enough micros and fiber.

[BIGrob84]

Workout:
BJJ 1 hour

Nutrition:
Morning: Nectarine / Coffee / 2g Fish Oil
Lunch: Jack In The Box - Chicken Pita, Steak Pita, Egg Roll, Salad, 4 piece grilled chicken strips / 2g CLA
Dinner: 50g Whey / 50g Casein before bed.

Notes:
First day back training Ju Jitsu. It was not that hard of a workout because we were focusing on training a couple of our fighters who are going to fight in the cage in a couple of weeks. After our warm up and drills we stood in a long line and waited for our turn to spar for a minute. I did like 3 rounds. I guess it was better then nothing.

[BIGrob84]

Sounds good, I would only try to get some veggies/salad and fruit in additionally to be sure to get enough micros and fiber.

Will do. Thanks

[BIGrob84]

Workout:
Rest

Nutrition:
Coffee / 2g Fish Oil
Steak and Egg Burrito, Fried Potatoes, Beans, Oreos, Milk, 2g CLA. 2 Bud Lights
100g Whey for rest of day.

Notes:
Haven't had Oreos and Milk for a while. It was so good

[BIGrob84]

Workout:
Workout A

Nutrition:
3 hard boiled eggs, hot dog (no bun.. no homo), tuna sandwich, salad, nectarine, 6 bud lights. 50g whey, 50g casein. 2g CLA

Notes:
I was tired while training but I kept going and actually lifted pretty heavy. Benched 225lbs for 8 reps. My squat is moving up as I was repping 205lbs x 10. I can tell that my body is getting more defined which is what I am going for.

[BIGrob84]

Workout:
Legs

Nutrition:
Turkey Bacon Sandwich, Broccoli cheddar soup, Starbucks Mocha, 50g Whey, Turkey Sandwich, Goobers, 4 bud lights.

Notes:
Starting splits vs. full body. Using full body workouts for the past month has really helped my core muscle gains and I am stronger. I feel that going to splits will really help with defenition.

Monday: Legs
Tuesday: Bjj
Wednesday: Shoulders/Arms
Thursday: Bjj
Friday: Rest
Saturday: Bjj/Chest/Back
Sunday: Rest

[BIGrob84]

Workout:
Rest

Nutrition:
Coffee, Carls Jr. Superstar w/cheese, Chicken Stars, Strawberry Soda, 100g whey protein.

Notes:
Didn't go to BJJ. I figure I will start fresh next week because I can't go thursday and the dojo is closed on saturday for the 4th. I am pretty proud of myself because I had the opportunity to drink and eat buffalo wings but I resisted. I am having the buffalo wings for lunch today

[BIGrob84]

Workout:
Shoulder Press 4 sets x 12 reps 125lbs
Standing Front BB raise 4 sets x 10 reps 70lbs
DB Press 4 sets x 10 reps 40lbs
DB Power Partials 4 sets x 10 reps 40lbs
DB Shrugs 4 sets x 12 reps 100lbs
Tricep Pull Downs 4 sets x 12 reps 80lbs
Ab Crunch Machine 100 reps 40lbs (Burned!)

Nutrition:
Breakfast: 2 Apples / Coffee
Lunch: 10 Buffaloe Wings, French Fries, Ranch
PWO: 50g Whey / Oatmeal
Before Bed: 50g Casein

Notes:
Killer workout! The wings were awesome... Wing Stop

[BIGrob84]

Workout:
Legs

Nutrition:
Coffee
Chicken Breast, Wing, Veges, Salad, Chicken Taco El Carbon
Pickle
50g Whey Protein
1 slice of Toast, 2 boiled eggs
50g Casein Protein

Notes:
My squat is going up fast! I was repping 245lbs x 10 for my last set. I think that I will start with this weight next week. Deviled Eggs Sandwich and Casein Protein does not mix

[BIGrob84]

Workout:
Rest

Nutrition:
Carls Jr - Famous Star with Cheese, 2 Spicy Ckn Sandwiches
Chicken Breast and Baked Potatoe (Sour Cream and Butter)
24 oz. Budweiser

Notes:
Going to train BJJ on Thursday because I was exausted and my legs were really sore from Monday.

[BIGrob84]

Workout:
Shoulders / Triceps

Nutrition:
Coffee, 10 Pc. Ckn Nuggets, McDouble, French Fries, High C, 50g whey, 5 bud lights, hot cheetos.

Notes:
Really good workout. I definitely felt the burn. I am noticing that my body composition is getting tighter and I am not losing weight. Ok with me Hopefully I will get pics up soon... it's just hard cause I usually dont use the internet on the weekends so I don't track my progress for friday-saturday. I need to commit.

[BIGrob84]

Workout:
Rest

Nutrition:
4 Slices of pizza, spaghetti, mac and cheese, 3 cookies, 1/2 turkey sandwich, 50g whey.

Notes:
Nada

[BIGrob84]

Workout:
8/17 - Shoulders
8/18 - Legs
8/19 - Chest

Nutrition:
I have been drinking 50g Protein Shakes right after the work outs. For Lunch I eat what ever but I keep my calorie intake around 500 cals. I typically will eat chicken, salad, grilled chicken sandwiches, etc. I try to keep my lunch as clean as possible. This puts me at 740 calories. At home I will have an other 50g Protein Shake so I am at roughly 1000 calories. So for dinner I can eat up to 1000 calories. But I probably don't even get that.... probably 700-850.

Notes:
So I haven't been updating this journal for a while. I kind of gave up for a while as far as keeping my diet in check. I have been hitting the weights consistently but I have not trained BJJ and I have been paying like $150/month for something I'm not doing... FUUUU!! Oh, I started working out in the morning before work and I love it. I am able to start the day off doing someting I love. So now afterwork I don't have to rush to the gym and get home late. The one thing that I really have to keep in check is my alcohol consumption. I have an addictive personality. So even though I can fit in a beer or two it's hard to stop at that. I end up getting buzzed and am like F it. This is really my sticking point and I have to control it if I want progress. I am also going to try and get a gallon of water in a day. Here is my week:

Monday: Shoulders / Abs
Tuesday: Legs
Wednesday: Chest / Abs
Thursday: BJJ
Friday: Rest
Saturday: BJJ (No Gi) / Back / Arms (Bi's and Tri's)
Sunday: Rest

[BIGrob84]

Workout:
BJJ

Nutrition:
Whopper, McDouble, 10 Piece Chicken Nuggets, Small Frys, 2 Hot Dogs, Mr. Goodbar, Slim Jim, Hot Cheetos, Glass of Milk.

Notes:
Training made me so hungry I went kind of crazy but I know I will not do this often. Didn't focus on nutrition at all. I felt like I was going to die training. I lost my wind big time, this will encourage me to keep it up. Cardio isn't necesary for body composition but in the end it is very important to have strong endurance.

[BIGrob84]

Workout:
Shoulders

Nutrition:
PWO: ON Whey 50g
Lunch: Grilled Chicken Breast, Wing, Side Salad, Veges
Dinner: Grilled Chicken Breast, Brussel Sprouts, String Cheese, 1 slice of Ham lunch meat, bowl of Frosted Mini-weats.
Before Bed: ON Whey 50g

Notes:
Very good workout. My nutrition was really good and I am going to keep it up. I will try to eat cleaner during the week and have saturday as a cheat day. I really beleive that I have been drinking too much alcohol in the past month. I am up to 205 lbs. and I have love handles and a pudgy abdomen. I have been lifting consistently and I am getting stronger but I need to lean up. I am doing a 10 week cut and see where I'm at. It is time for action and I am very motivated.

[BIGrob84]

Workout:
Legs: Squats, Deadlifts, Calf Press, DB Lunges

Nutrition:
Brkfst: 50g Whey
Lunch: Chicken Fajita Pita, Side Salad, Diet Coke
Dinner: Pepper Steak 8oz., Mashed Potatoes/gravy, Side Salad, 32oz. Bud Light
Snack: 6 Hostess Donuts with a glass of milk

Notes:
Great work out! I felt like a junkie yesterday. My friend owed me dinner so he took me to a steakhouse that serves big glasses of beer ice cold. I couldn't suppress the urge to drink one. Once I was home I felt like f*ck it I'll eat those Donuts that my Dad bought for me. I will succeed. I can not and will not tolerate these actions anymore.