Collin's Shredding Log - I got the world in my hands

[cboske]

What up BB.Com. I've decided to get really serious about my diet and i'm using this log to keep me on track and motivated.

Here's some background:

-Starting working out in high school as an overweight lineman
-Got serious about working out / diet after my senior year
-Went from 330lbs @ 36% bodyfat to 225lbs @15%
-Did some bulking to 280lbs around 20%
-Cut again this summer down to 235 around 14%
-Just coming off a bulk, weighed in around 245 this morning bf @ 17% or so

Going to be tracking workouts and food here.

Supplements
-Muscle Marinade PWO
-SizeON Intra-WO
-FOOD Post-WO

Goal: 215-225lbs, between 8 and 12% bf. Going to be dropping between 6 and 8 pounds a month. I'm giving myself 4 months.

Food plan: High Fat, Moderate Protein and Low/Moderate Carbs (going to cycle the carbs)
Calories: 2600-3000 calories a day depending on how many I burn..

Workout Plan

I feel my workouts are dialed in and very intense. Split looks something like this.

Day 1 - Chest + Tri
Day 2 - Back + Bi
Day 3 - Legs
Day 4 - Shoulders
Day 5 - Arms
Day 6 - Cardio and Abs
Day 7 - Off

Cardio will be done 3-5x a week , on lift days for 20 to 30 minutes and on day 6 for 40 minutes.

I trained chest today:

4 sets flat bench
3 sets dip with dropset
3 sets pec dec with dropset
2 sets reverse grip bench superset with db fly
1 set pushups to burnout
1 set tri ext (still sore from yesterday)

Burned about 500 calories (heart rate monitor is a godsend)

50 mins cardio split in 2 sessions (to kick off day one of diet) 400 calories per session = 800 total

BMR is 2400, burned 1300 calories. So my maintenance today is 3700. Going to eat a little under 3000.

Macros -
2,593k cal
141.8g fat
115.3g carb
203.6g pro

Willing to post what i'm eating if people are interested.

"Discipline is the bridge between goals and accomplishments."Jim Rohn

Collin

[cboske]

Day 2 - Back

Weight: 248.4lbs

Today is a high volume back day
890 Calories burned in 52 minutes

Lift
3 sets t-bar row with dropset
3 sets deadlift
3 sets pull up
3 sets lat pulldown with dropset
3 sets db pullover
3 sets seated row

Cardio 491 calories in 23 minutes

Calorie maint.: 3795 (BMR is 2414)

Macros
2,868k cal
117.6g fat
241.1g pro
218.7g carb

[cboske]

Day 3 - Legs

Weight: 243.8 (there goes the water weight)

Low volume leg day
770 calories burned in 57minutes

Lift
3 sets heavy back squat
3 sets split squat superset with 3 sets russian leg curls
3 sets leg extension superset with 3 sets lying leg curls
2 sets one leg leg press superset with 2 sets standing calf raise

No cardio

calorie maint. : 3153 (2383 is BMR)

Macros
2,576kcal
123.4g fat
169.2g carb
202.8g pro

[cboske]

Day 4 - Shoulders

Weight: 244.3

Moderate volume shoulder day
621 calories burned in 55 minutes

Lift
3 sets DB press
3 sets DB shrug + dropset superset with 3 sets cable laterals
3 sets cable front raise + dropset superset with 3 sets rear delt fly
3 sets upright row superset with barbell shrug

Cardio: Ran around neighborhood, 309 calories in 20 minutes

Calorie maint.: 3316 (2389 BMR)

Macros
2,927k cal
86.4g fat
279.6g carb
250.7g pro