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  1. #1
    Registered User BIGrob84's Avatar
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    Operation Resolution

    Failboat Log: http://forum.bodybuilding.com/showth...hp?t=116932371

    I believe I can do it this time. I will succeed.

    Stats:
    Weight - 210 lbs.
    BF% - 22-24% (Goal is 10% @ 185-190 lbs)

    Nutrition: Inspired by IF (leangains)

    Eating window 12 p.m. - 8 p.m.

    Meal #1 - 500 Cals (high protein)
    Meal #2 - 200 Cals (protein shake 50g)
    Meal #3 - 800-1000 Cals

    Target Protein: 170 g


    Workout Plan:

    Tuesday:
    BB Flat Bench
    DB Incline Bench
    BB Military Press
    Arnold Press and Lateral Press Superset
    DB Shrugs
    Skull Crushers

    Thursday:
    Squat
    Deadlift
    Calf Press
    Bent Rows
    Lateral Pull downs
    Pull Ups

    Saturday:
    BB Incline Bench
    DB Flat Bench
    DB Military Press
    Arnold Press and Lateral Press Superset
    Upright Row
    Dips
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  2. #2
    Registered User BIGrob84's Avatar
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    Monday 6/21/10

    Workout: (Heaviest Set)
    BB Incline 235 lbs x 8
    DB Bench 75lbs x 10
    Standing Military Press 95 lbs x 7
    DB Superset (Arnold and lateral flies) 30 lbs x 10
    DB Shrugs 80 lbs x 15
    front DB raise 20 lbs x 10

    Purple Wrath Amino Acids: 10g preworkout / 10g postworkout

    Nutrition: (12 pm - 8 pm)
    Meal #1: 14 oz Skinless/Boneless Chicken Breast, brown rice, brocolli (550 cals / 74g)
    Meal #2: Whey Protein Isolate (200 cals / 50g)
    Meal #3: 7 oz cut up chicken, spanish rice, 3 over medium eggs, salad (650 cals / 58g)

    Total: 1400 CALS / 182 GRAMS PROTEIN

    Notes:
    It's really frusterating trying to figure out how many calories are in chicken. The back of the package my chicken came in says 110 cals per 4 oz. and 21 g of protein. Yet on caloriecounter.com it says 4 oz. is 186 cals. Oh well. I'll go with what the package says. I'm very full for cals being so low (1400). I imagine it's because I ate so much yesterday. I'll have to catch up with myself. Looking forward to tomorrow morning.
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  3. #3
    Registered User BIGrob84's Avatar
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    Here are some embarrasing pics. Oh god!







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  4. #4
    Registered User BIGrob84's Avatar
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    Tuesday: 6/22/10

    Workout:
    Rest

    Nutrition:
    Meal #1 - Baked boneless chicken breast, brown rice, broccoli (550 / 74)
    Meal #2 - Jack and diet coke (80), PF Changs spicy chicken (969 / 69), Hot and sour soup (80), Calamari (350 / 12)
    Party: 4 Bud lights (440)

    Totals: about 2500 cals and 160g protein

    Notes:
    It was my friends bday so we all went to PF Changs. Because I knew this ahead of time I kept my calories low all day (550) so I could eat liberally for dinner. Without the alcohol I would have been well under or around 2000 cals. Still stayed around/under maintenance. Everyone was laughing and making fun of me because I was counting cals. Even though I know shouldn't care it was kind of embarrassing. I'm talking 6 people laughing at me including my date Fuk them.
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  5. #5
    Registered User BIGrob84's Avatar
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    Wednesday: 6/23/10

    Workout:
    Rest

    Nutrition:
    Meal #1 - 14 oz. baked skinless chicken breast, brown rice, broccoli (550 / 75)
    Meal #2 - Whey Isolate Shake (200 / 50)
    Meal #3 - 2 Fried Eggs, 2 Fried Hot Links, bowl of Golden Grahms, 1/2 Whey Isolate Shake, pickle (900 / 72)

    Total: about 1700 cals and 195g Protein

    Notes:
    Missed my workout cause I was tired from last night. I typically work out at 6 a.m. before work. I would have went after work but it was a late day. Tomorrow I'm killing my legs and back.
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  6. #6
    Registered User BIGrob84's Avatar
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    Thursday 6/24/10

    Workout:
    Squats
    Deadlift
    Lateral Pull Downs
    Rows (Machine)
    Pull Ups 1 x failure
    Calf press 2 x failure

    Supps: Purple Wrath Prework/Postwork

    Nutrition:
    Meal #1 - 14 oz. Baked Skinless Boneless Chicken Breast, brown rice, broccoli (600 / 75) and a chocolate custard-filled donut (310)
    Meal #2 - Whey Isolate Shake (200 / 50)
    Meal #3 - Tuna Sandwich, bowl of Golden Grahms (880 / 76)

    Totals: around 2000 cals and 201g Protein

    Notes:
    Tried a 1/2 of a 5 hour energy drink and I thought it was pretty good. I got wired. That donut was seriously the best donut I've ever had. Straight up mother fuker!
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  7. #7
    Registered User BIGrob84's Avatar
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    Friday: 6/25/10

    Workout:
    Rest

    Nutrition:
    Meal #1 - Lumberjack Slam (1660 / 60g)
    Meal #2 - Whey Isolate Shake (200 / 50g)
    Meal #3 - Whey Isolate Shake (200 / 50g)

    Totals - 2060 cals and 160g Protein

    Notes:
    Total Wave_length style day. Good times. I didn't realise how many god damn calories were in that lunch. Thought it would be around 1000 or so but I just looked up the individual items and FFFUUUUUU. While my typical eggs at home are 70 cals these ones at dennys are like 120 cals each. Two pancakes were 510 cals themselves. I personally will try to avoid this style cause now it's like at can't eat or drink anything the rest of the day, and it's Friday. Oh well lessons learned.
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  8. #8
    Registered User BIGrob84's Avatar
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    Saturday: 6/26/10

    Workout:
    BB Bench
    DB Incline
    Fly's 145 lb
    DB Shoulder Press
    Lateral / Front Raises (superset)
    Upright Rows
    Dips

    Supps: Purple Wrath

    Nutrition:
    Meal #1: In N Out Double Double, Fries, Coke (1300 / 50g)
    Meal #2: 2 Spicy Chicken Sandwiches, 1 Famous Star (1900/50g)
    Other: 10 Beers (1050 cals)

    Total: about 4300 cals and 100g Protein

    Notes:
    Cheat day got outta hand. Really good workout in the AM though. I'm sore. I think I've decided to go with low carbs on off days. Just a thought.
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  9. #9
    Registered User BIGrob84's Avatar
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    Sunday: 6/27/10

    Workout:
    Rest

    Nutrition:
    Meal #1: Whey Isolate Shake (200 / 50)
    Meal #2: Lucille's BBQ - 8 oz. Steak Sandwich, Mashed Potatoes, 2 22 oz. Necastles (estimating 1800 / 50g)
    Meal #3: Chocolate Pie (300)

    Totals: about 2300 cals and 110g Protein

    Notes:
    Not a great day. I felt a little down from going crazy the day before. But it was my moms birthday and I'll be damned if I'm not going to let loose and enjoy myself. Still under maintenance but protein intake was not good. I have to put myself in check on the weekends.
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  10. #10
    Registered User BIGrob84's Avatar
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    Monday: 6/28/10

    Workout:
    Rest

    Nutrition:
    Meal #1 - 14 oz. Chicken Breast, Green Beans (450 / 75g)
    Meal #2 - Whey Isolate Shake (200 / 50g)
    Meal #3 - 2 Hot Links, 4 Fried Eggs (550 / 50g)
    Snack - Small Hot Chocolate at Starbucks (160 / 7g)

    Totals: 1360 cals and 182g Protein

    Notes:
    Good day. I actually just passed up going to a friends house to drink. Feels good man. I am going to try and limit my booze intake. Moderation is key. Looking forward to blasting my chest and shoulders manana. Hell yeah..
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  11. #11
    Registered User BIGrob84's Avatar
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    Tuesday: 6/29/10

    Workout:
    BB Incline Bench
    DB Flat Bench
    BB Behind the neck standing military press
    Superset - Arnold Press with Lateral Raises
    Shrugs

    Supps: Purple Wrath

    Nutrition:
    Meal #1 - 14 oz. Skinless/Boneless Chicken Breast and Green Beans (500 / 75g)
    Meal #2 - Whey Isolate Shake (200 / 50g)
    Meal #3 - 2 Turkey Patties, 4 Scrambled Eggs w/Cheese/Onions (650 / 65g)

    Totals: about 1400 cals and 190g Protein

    Notes:
    It seems like I am just getting full at my last meal. The last couple of days I have been under 1500 cals. I just can't eat anymore. Maybe my body just has to balance out my intake since I ate a lot on Saturday night. Still hit my protein.
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  12. #12
    Registered User BIGrob84's Avatar
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    6/30/10

    Workout:
    Rest

    Nutrition:
    Meal #1 - KFC Wings (1000 / 60g)
    Meal #2 - Chipotle Burrito (850 / 50g), soday (150), Cookie (200)

    Totals: 2200 cals 110g protein

    Notes: need to keep the protein up.
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  13. #13
    All men are created equal metroins's Avatar
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    Good job keeping log up, but you're killing me with the diet bro! Clean it up just a little!!!!!!!
    Back on that injury recovery time, yoga stretching and running.

    Life is easy when you take personal responsibility

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  14. #14
    Registered User BIGrob84's Avatar
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    Originally Posted by metroins View Post
    Good job keeping log up, but you're killing me with the diet bro! Clean it up just a little!!!!!!!
    Hey thanks for posting. I always hear that a calorie is a calorie. I think as long as I get my protein in and stay 500 cals below maintenance I'll be good. I am seeing a little results (mostly around my chest/arms/ribs). I figure I'll try this laid back approach for a while longer. If it doesn't work I'll have to re asses. Thanks for input though. If I fail at least you can say you told me so
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  15. #15
    Registered User BIGrob84's Avatar
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    Just did a quick calculation (total cals / 10days) = average of 1942 cals a day. I am going to weigh myself tomorrow morning. I should be at 208-209. Strength is going up. Benched 275 for 4.5 reps.
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  16. #16
    Registered User BIGrob84's Avatar
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    Thursday: 7/1/10

    Workout:
    Squats
    Deadlifts
    Bent Row
    Lateral Pull Downs
    Tricep Pull Down (rope)
    Calves (on leg press)

    Nutrition:
    Meal #1 - KFC 8 wings (800 / 40g)
    Meal #2 - Whey Isolate Shake (200 / 50g)
    Meal #3 - Big Chicken Breast w/bone, Fried potatos (700 / 60g)

    Totals: around 1700 cals and 150g Protein

    Notes: Had left over wings for lunch. lulz. May add another shake later, idk.
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  17. #17
    Registered User BIGrob84's Avatar
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    Weight: 7/2/10

    Weighed myself this morning. I was 210.2 lbs when I started and I am down to 208.4 lbs. So my estimation was correct. I gotta keep it going
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  18. #18
    in haiti, cut is paused Insight's Avatar
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    Hey good work man, subbed

    Just so you know - I think your initial BF estimate of ~24% is pretty good. But by my math:

    - If you're 24%, you'll hit 10% at 177 lbs.
    - If you're 22%, you'll hit 10% at 182 lbs.

    So somewhere around 180 you should be sitting pretty. But... don't be surprised if that doesn't work out so neatly. In the cutting thread I made in the misc, the same thing pretty much happened to everyone: we got down to our target weight and then discovered we had more weight to lose. I thought, when I was 186, that I'd be 10% at 176. Then I thought I'd be 10% at 166. Now I think I'll be 10% at 155 or so.

    What happened? I have no idea. My lifts have kept going up and up, and if anything I think I've gained muscle (just from cutting so slowly). Was my initial BF% estimate wrong? Maybe. I really have no idea. Maybe some of the weight lost was water.

    So don't be shocked if you get to 180 and discover you still have more weight to lose. We all found this out the hard way and it was pretty demoralizing for all of us... So if you expect it it won't be so bad. So despite your making a reasonable BF% guess and working the math out, it still might take a little extra, and who knows why.

    That being said, you clearly have way more muscle than most of us (strong incline bench, damn), so you won't have to get nearly as low as we do
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  19. #19
    All men are created equal metroins's Avatar
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    Originally Posted by Insight View Post
    Hey good work man, subbed

    Just so you know - I think your initial BF estimate of ~24% is pretty good. But by my math:

    - If you're 24%, you'll hit 10% at 177 lbs.
    - If you're 22%, you'll hit 10% at 182 lbs.

    So somewhere around 180 you should be sitting pretty. But... don't be surprised if that doesn't work out so neatly. In the cutting thread I made in the misc, the same thing pretty much happened to everyone: we got down to our target weight and then discovered we had more weight to lose. I thought, when I was 186, that I'd be 10% at 176. Then I thought I'd be 10% at 166. Now I think I'll be 10% at 155 or so.

    What happened? I have no idea. My lifts have kept going up and up, and if anything I think I've gained muscle (just from cutting so slowly). Was my initial BF% estimate wrong? Maybe. I really have no idea. Maybe some of the weight lost was water.

    So don't be shocked if you get to 180 and discover you still have more weight to lose. We all found this out the hard way and it was pretty demoralizing for all of us... So if you expect it it won't be so bad. So despite your making a reasonable BF% guess and working the math out, it still might take a little extra, and who knows why.

    That being said, you clearly have way more muscle than most of us (strong incline bench, damn), so you won't have to get nearly as low as we do
    This happened to me...thought 230, then 215, then 205, now hoping for 190 to be finished. My math says 10% will be at 187 for me....I hate incorrect goals.
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    Originally Posted by Insight View Post
    Hey good work man, subbed

    Just so you know - I think your initial BF estimate of ~24% is pretty good. But by my math:

    - If you're 24%, you'll hit 10% at 177 lbs.
    - If you're 22%, you'll hit 10% at 182 lbs.

    So somewhere around 180 you should be sitting pretty. But... don't be surprised if that doesn't work out so neatly. In the cutting thread I made in the misc, the same thing pretty much happened to everyone: we got down to our target weight and then discovered we had more weight to lose. I thought, when I was 186, that I'd be 10% at 176. Then I thought I'd be 10% at 166. Now I think I'll be 10% at 155 or so.

    What happened? I have no idea. My lifts have kept going up and up, and if anything I think I've gained muscle (just from cutting so slowly). Was my initial BF% estimate wrong? Maybe. I really have no idea. Maybe some of the weight lost was water.

    So don't be shocked if you get to 180 and discover you still have more weight to lose. We all found this out the hard way and it was pretty demoralizing for all of us... So if you expect it it won't be so bad. So despite your making a reasonable BF% guess and working the math out, it still might take a little extra, and who knows why.

    That being said, you clearly have way more muscle than most of us (strong incline bench, damn), so you won't have to get nearly as low as we do
    Hey thanks for the insight Insight. I figure I'll just keep going till I'm happy 10%-12%. Maybe when I get to 180-185 ill up the cals a little and recomp slowly. We'll see. Still a ways to go.
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    Finally got my Internet working at home so I can update. So far I've let go a little. Just broke up with girlfriend... So anywho getting back on track and looking forward to seeing results! Single baby!
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    7/15/10

    Workout:
    Squats 245 lbs x 8
    Lunges 100 lbs x 10
    Calf Press 250 lbs x 40
    Lateral Pull Down 150 lbs x 10
    Rows 150 lbs x 8
    Upward Machine Row 220 lbs x 10
    Tricep Rope Pull Down

    Nutrition:
    Meal #1 - Subway Spicy Italian and hot cheetohs (1400 cals / 35 P)
    Meal #2 - Whey Isolate Shake (200 cals / 50 P)

    Totals: Cals 1600 and 85g Protein

    Notes:
    Not ideal but it will do. Good workout.
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    7/19/10

    Workout: Rest

    Nutrition:
    Meal #1 - 14 oz. Chicken Breast and String Beans (450 / 75)
    Meal #2 - Whey Isolate Shake (200 / 50)
    Meal #3 - 8 oz. Steak and 3 Eggs (800 / 75)
    Meal #4 - Snack - Cream Corn Pancake (est 350)

    Total - 1800 Calories and 200g Protein

    Notes:
    Was supposed to go to the gym this morning but I chose to sleep. Going tomorrow.
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    Originally Posted by BIGrob84 View Post
    Workout: Rest

    Nutrition:
    Meal #1 - 14 oz. Chicken Breast and String Beans (450 / 75)
    Meal #2 - Whey Isolate Shake (200 / 50)
    Meal #3 - 8 oz. Steak and 3 Eggs (800 / 75)
    Meal #4 - Snack - Cream Corn Pancake (est 350)

    Total - 1800 Calories and 200g Protein

    Notes:
    Was supposed to go to the gym this morning but I chose to sleep. Going tomorrow.
    Diet = Win...Workout = Fail lol.
    Back on that injury recovery time, yoga stretching and running.

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    Originally Posted by metroins View Post
    Diet = Win...Workout = Fail lol.
    Give me a break man. I'm lazy! lulz.
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    Tuesday: 7/20/10

    Workout:
    BB Incline 225 lbs x 8
    DB Flat Bench 140 lbs x 10
    Standing Military Press 115 lbs x 8
    DB Arnold Press / Side Raises 25 lbs x 8
    DB Shrugs 80 lbs x 18

    Nutrition:
    Meal #1 - 14 oz. Chicken Breast and String Beans ( 500 / 75 )
    Meal #2 - Whey Isolate Shake (200 / 50)
    Meal #3 - Salad, 2 Small Porkchops and Broccoli/asparagus (700 / 50)

    Totals: 1500 cals and 175g protein

    Notes:
    Good workout, took about 45 min. Dinner was good but I could have used more food especially for a gym day. I weighed myself and I am still at 208 lbs so I figure my bodyfat is lowering slowly thus recomping.
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    Wednesday: 7/21/10

    Workout:
    Rest

    Nutrition:
    Meal #1 - Double Down (540 / 53)
    Meal #2 - Whey Isolate Shake (200 / 50)
    Meal #3 - 3 Coronas (450), 3/4 of Carne Asada plate with beans and rice (800 / 40)

    Totals: around 2000 cals and 150g Protein

    Notes:
    Had a great conversation about life yesterday with a friend of mine. You only live once. Make sure you're living the life you want.
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    Thursday: 7/22/10

    Workout:
    Rest

    Nutrition:
    Meal #1 - 14 oz. Chicken Breast and Green Beans (500 / 75)
    Meal #2 - 3 Coronas (450), 2 Carne Asada Tacos, Chips/salsa (900 / 50)

    Totals: Estimate of around 2000 calories and 130g Protein

    Notes:
    Just weighed myself about 30 minutes after my big meal and I weigh 207.4 lbs. Hell motha fukin yeah. This weekend I am celebrating my birthday by staying in a suite in LA on friday and saturday night. Good lord!
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    Monday: 7/26/10

    Workout:
    Rest

    Nutrition:
    Meal 1 - Grilled Chicken Breast/wing, Mashed Potatoes (550 / 65)
    Meal 2 - Whey Isolate Shake (200 / 50)
    Meal 3 - Scrambled Eggs, Bacon, PB, Hot Link Burrito (850 / 60)

    Totals: 1600 Calories and 175g Protein

    Notes:
    N/a
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    Tuesday: 7/27/10

    Workout:
    Rest (again)

    Nutrition:
    Meal #1 - 4 oz. Grilled chicken breast, Fruit salad, loaded potato salad (850 / 30)
    Meal #2 - Steak, Baked Potato (sour cream / butter), 4 Dos Equis (1500 / 90)

    Totals: Estimated 2400 cals and 120g Protein

    Notes:
    So I picked up a fruit bowl with apples, grapes, melon, pineapple. It was awesome and made me actually feel really good and energized. I haven't eaten fruit in a while. It was like my body needed it. I will probably incorporate more fruit in my diet.
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