Brb becoming Frank Zane 2.0

[PineFresh]

Cut start date: 4/6/2017 (Will post food log and training for 4/6/2017 tomorrow night)

Hey guys! This is my second time logging my diet on the site and hopefully you'll find it interesting and informative..either that or you'll find it boring and obnoxious reading about how I go about my cutting process. Anywhoooo, the first time, around a year ago, I reached my best conditioning to date weighing at around 205lbs...this time around I want to completely demolish my previous conditioning. I don't have a specific goal weight in mind, more of a specific look, however; I believe i'll be around 200 lbs by the end of my cut.


Starting stats:
~213lbs (@6ft)
~12%bf


Nutrition:
-Macronutrient values will likely change on a regular basis and are dependant on different variables. Overall starting calories will be approximately 2750 to begin with.
-1 gallon of water a day

Supplementation:
-Creatine monohydrate (~5g/day)


Attached is my current pic that i'll use as a before picture.

[scrossmaggard]

He's back!

[BrofessorAtWork]

Damn sick starting stats, good luck brah!

[PineFresh]

He's back!

ayyyy!

[PineFresh]

Damn sick starting stats, good luck brah!

Appreciate it, thanks!

[vadsie]

Hi dere mr. fresh! b tryna b aesthetic here but i have a gut nah mean? is all gud tho. lol jk looking good mang. im making agonizingly slow progress but thats better than no progress. take care and show us how its done!

[PineFresh]

Calories on the first day are slightly higher than desired deficit at 2750 kcal so that my drop in calories isn't so drastic right off the bat coming off a bulk.

Diet:
12pm
108g frosted mini wheats (10p 92c 2f) 426 kcal
2 cup whole milk (16p24c16f) 304 kcal

3pm
2 cup whole milk (16p24c16f) 304 kcal

5pm
2 tilapia fillet (42p 0c 3f) 195 kcal
55g White rice (5p 45c 0f) 200 kcal

8pm
85g Romaine lettuce (1p 3c 0f) 15 kcal
30 ml Italian dressing (0p 3c 4.5f) 60 kcal
55g rice (5p 45c 0f) 200 kcal
1 banana (1.5p 31c 0.4f) 121 kcal
8 cup whole milk (64p 104c 64f) 1248 kcal

Totals: 160.5p 371c 105.9f ~ 3079 kcal

Training:
Didn't record my workout. Had one of those terrible days where you just can't get into it, and wasn't feeling so good so basically didn't have much of a workout.

[PineFresh]

Haha thanks man, and keep at it!

[PineFresh]

Diet:
9am
1 banana (1.5p 31c 0.4f) 121 kcal

7 pm
3 tilapia fillet (63p 0c 4.5f) 293 kcal
220g White rice (20p 180c 0f) 800 kcal
2 cup whole milk (16p24c16f) 304 kcal

10pm
8 cup whole milk (64p 96c 64f) 1216 kcal

164.5p 331c 84.9f ~ 2746 kcal

Training:
*The lower the reps, the higher the weight
Barbell row
5x6 @ 225lb, 3x10 @ 135lb
Lat pulldown
5x8 (wide grip)
4x6 (v-bar)
Rear-delt flyes
8x10
Preacher Curl Tri-sets
-5sets of 12 curls, 12 triceps push-downs, 12 skull crushers (no break between exercises)

The pump was real today

[scrossmaggard]

Dang dude! That's a lot milk in one day! Can't say my stomach could handle it, especially the whole variety.

[PineFresh]

Dang dude! That's a lot milk in one day! Can't say my stomach could handle it, especially the whole variety.

Hah yeah, i've always been a big milk drinker. I think id go through withdrawal without it lol.

[vadsie]

People who aren't lactose intolerant hit the jackpot.

[PineFresh]

Camping and apocalypse training this weekend. In terms of progressing with my cut, i've just been estimating calories and staying within my limit. Don't be that guy/girl that brings a scale everywhere you go. Fitness is a lifestyle...it can't be a lifestyle if you ain't living.

11am
Banana 110

3pm
2 pieces of toast 200 kcal
2 egg Philly cheese omelette 450

9pm
6 hot dogs (no condiments) 1200
1 s'more 300 cal

Totals:~2260 kcal

Training: Fighting bears in the woods for some light cardio..no but seriously though, no training because camping.

[PineFresh]

Last day of my camping trip. Getting back to my training tomorrow. Ate a little bit extra today in order to make up for the previous day's lower cals.

Diet:
9am
Turkey and Swiss sandwich 500 kcal
Mini Lay's chip bag 140 kcal
Granola bar 100 kcal

2pm
Country fried steak 500 kcal
Grits with butter 300 kcal
Mashed potatoes 300 kcal
Side salad with Italian dressing 230 kcal

9pm
3 deep dish pepperoni pizza (Little Caesars) 1060 kcal

Totals: 3130 kcal

Training: off

[PineFresh]

Day 5 of cut and down around 3lbs. Starting to see a bit of physical progress in the midsection. Can't wait to show you guys the shreds after a month's progress.

4pm
3 tilapia fillets (63p 0c 4.5f) 292.5 kcal
110g rice (10p 90c 0f) 400 kcal
77g Brussel sprouts (3p 7c 0f) 40 kcal
160g cheese bread little Caesars (20p 51c 19f) 455 kcal
Slice deep dish pepperoni little Caesars (16.25p 40c 15f) 360 kcal

10pm
2 Hershey's chocolate bars (6p 50c 26f) 458 kcal
Zero sugar redbull (0p 3c 0f) 12 kcal
Popcorn (6p 38c 18f) 338 kcal

Totals: 124.25p 279c 82.5f - 2355 kcal

I really wasn't hungry at all and I was tired since it was pretty late at night, so I didn't bother eating more to hit 2700 kcal.

Training:
-Incline barbell bench: 5x10 @ 185lbs
-Flat barbell bench: 3x15 @ 245lbs, 2x10 @ 265lbs, 2x5 @ 305lbs
-Hammer-strength press: 5x10
-Flat bench machine flyes: 10x10
-Tricep push-downs: 5x12
-Skullcrushers, super-setted each set with 10 lateral raises: 5x10
-Dumbbell hammer curls: 5x12


*ignore the fact it says day 7 on the picture...the low cals have made me a potato that can't math.

[PineFresh]

I've been in Florida the past few days for a wedding but I'm now back and I'm eager to get back into my routine. I've still been keeping a mental note of my intake while I was there but I haven't been training. I also weighed in at 206lbs in the morning so some good progress has been happening in terms of weight-loss.

1pm
110g white rice (10p 90c 0f) 400 kcal
54g frosted mini wheats (5p 46c 1f) 213 kcal
1 cup milk (8p 13c 8f) 154 kcal
1 potato roll (7p 23c 2f) 138 kcal
56 g turkey breast (9p 1c 1f) 49 kcal
2 slices provolone (5.3p 0c 6f) 75.2 kcal
13g light mayo (0p 1c 3.5f) 35.5 kcal
6pm
3 eggs (18p 1c 15f) 211 kcal
1 serving mozzarella shredded (7p 1c 6f) 86 kcal
2 cups milk (16p 26c 16f) 308 kcal
Salad w/ 93g dressing (0p 9c 13.5f) 117 kcal
226g Brie (40.35p 8c 72.64f) 847.16 kcal
Extra thin Provolone 3 slices (8p 1c 9f) 117 kcal

Total: ~2748 kcal

Training:

Deadlifts 8x8 @ 425 lbs
Leg curls 5x10
Leg press 4x8
Calve press (on leg press) 5x10
Preacher curls 5x10
Tricep push downs 5x10
Leg raises 6x20

[PineFresh]

Stopped tracking individual macros for now since it's not as important at this stage of my diet. Overall calories is what I'll be tracking for the next couple weeks or so.

220g rice 800 kcal
3 slices provolone 210 kcal
31g dressing with salad 50 kcal
2 slices of bread 140 kcal
48g PB2 180 kcal
2 New York strips 1200 kcal
Package of sugar free jello 16 kcal

Total: 2596 kcal

Squat 5x5 (275lb); super-set each set with lunges (135lbs)
Leg press 5x10 (legs close together)
Leg extensions 4x20
Tricep pushdown 5x10
Tricep overhead extensions 5x15

[unplugged]

Damn man I just gotta say sick looking physique awesome size and especially strong arms! It's def clear you put in a lot of hard work and the cut looks to be off to a great start. Just a small critique is that I would try to bring up your delts a bit more as they are being slightly overshadowed by your arms but other then that looking solid

[PineFresh]

5pm
110g rice 400 kcal
2 cup milk 308 kcal
1 rockstar lemonade sdrink 10 kcal

8pm
5 homemade turkey pizza slices 1000 kcal
2 strawberry cheesecake yogurt cups 160 kcal
31g dressing 50 kcal
Slice of bread 70 kcal
24g pb2 90 kcal

Training:

Cable row 10x10
Straight bar pulldown 5x15
Back bulk inverted row 10x10
Preacher curl 5x10
Tricep pushdown 5x10
Lateral dumbbell raises 5x10

[PineFresh]

7am
2 slices of bread 140 kcal
24g pb2 90 kcal
2 yogurt cups 160 kcal
5pm
1 rockstar lemonade drink 10 kcal
9pm
Popcorn chicken 360 kcal
Jelly donut from dunkin donuts 290 kcal
220g white rice 800 kcal
3 cups milk 462 kcal

Total: 2312 kcal

Training:

Close grip bench 10x10 (235 lbs)
Incline bench 4x10 (185 lbs)
Machine flyes 5x15
Dumbbell lateral raises 5x12
Front raises 5x6
Tricep pushdowns 5x10

[JSim83]

Such an awesome physique you have. I'm interested seeing where this journey leads.