Kick the Fat Back. 3 Month Cut~

[BUBBLETHIGHS]

Hey, how was your back workout?

You cracked me up about busting out laughing on the treadmill at the gym. I did that once and covered it up to make it a cough.

What does the Xtend taste like....koolaid?

I'm waiting to see how your progress develops after 4 weeks. I bet it will be great!

[bigg_K]

Hey, how was your back workout?

You cracked me up about busting out laughing on the treadmill at the gym. I did that once and covered it up to make it a cough.

What does the Xtend taste like....koolaid?

I'm waiting to see how your progress develops after 4 weeks. I bet it will be great!

The Xtend tastes like a grapey koolaid. And yeah, I guess I am not the only one doing weird things at the gym! Today I was listening to some 90's hits during my Shrugs, I dropped the DB's and did the macarena... No kidding, that'd be wrong

Yeah me too! I am feeling good so far granted its still the start, but I'm sure it'll be good, we'll see HOW good.

As for today's back workout. I will just say I'm glad I did some Iso-lateral movements today, it showed me one thing, I have way different strength levels between my left and right side of my back. Never did any Iso-lateral back workouts, so I guess maybe I've been compensating by cheating to the right a little.

Also another observation I made, it may be wrong, but for the past year, most of my set/rep range has been 8 - 10 reps, so its like when I go passed 11 my muscles just shutdown, I hit 10 fine, and then those last 5 reps are hell, but I huff and puff and get through it.

I think part of my stalled results (in general over the year) have been part due to a stagnant routine, where I've been doing the same lifts for quite a long time. And probably my mistake when I started cutting back in February.

Either way, the back workout was tough, and yet again I was just a geyser of sweat today even after the first set. (where normally I'd BARELY break a sweat through my old workouts) Ok without further yapping here was the workout.

Wednesday - Back
Exercise to be performed in order
1. Bent Over Barbell row
135 x 15
135 x 15
135 x 15
2. 1 Arm Dumbbell Rows
65 x 15 (each arm)
55 x 15 (Left arm failed!)
55 x 15
3. Cable Pull Downs
130 x 15
130 x 15
120 x 15
4. Wide Grip Pull downs (Major weight drop here, normally I was doing about 200lbs, but a lot of muscle fatigue already now)
15 x 170
15 x 160
15 x 150
5. Dumbbell Shrugs
90 x 15 (Almost dropped them)
85 x 15
85 x 15
6. Hyperextensions
25 x 15
25 x 15
25 x 15

45 minutes of cardio, with a 3.7 speed, 7.0 incline, later at a 8.0. Heart rate around 130-145 (depending on whether I grab the rails, I know its a no-no, but sometimes I can't help it)

15 minutes in the Steam room. I'm wondering if the steam room / sauna is actually good for bodybuilding. I had a theory that since you are sweating a lot in there, you decrease the pH of your blood, and that can denature protein? But then again a lower pH of blood will also cause less Oxygen saturation in Hemoglobin, which means there is more going to tissue. But I'll do some more research on this...

Have a late class today, already had my PWO meal, 4 eggs + 4 egg whites. I'm adding some salt to the eggs, because I don't want my sodium intake too low, and water retention is not my biggest problem right now, since I have a lot of LBS to lose anyway.

Today's Meal Plan will look just a tad different but same idea.

4:45am Meal 1
2 Egg Whites
Scoop of Protein
2 Tbsp PB (32g)
42g protein, 20g fat
8:30am Meal 2
4 Egg Whites
4 Whole DHA eggs
42g protein, 20g fat
11:00am Meal 3
6 oz Chicken
4 oz avocado
42g protein, 20g fat
3:00pm Meal 4
6 oz Chicken
24 Almonds
42g protein, 20g fat
6:00pm Meal 5
6 oz Lean Chicken
4tsp OliveOil
42g protein, 20g fat
8:30pm Meal 6
4 Egg Whites
4 Whole DHA eggs
42g protein, 20g fat

[BUBBLETHIGHS]

Better watch out doing the macarena, some naked old guy might be watching you from the locker room!! ha ha ha ha! LOL. Sorry, I couldn't help it.

That's awesome you are liking your new workout routine!

[bigg_K]

Better watch out doing the macarena, some naked old guy might be watching you from the locker room!! ha ha ha ha! LOL. Sorry, I couldn't help it.

That's awesome you are liking your new workout routine!

With my Gym, anything is possible... lol

Well I took a peek at what was in store for tomorrow, and it looks like I have an OFF day tomorrow. So I am going to make this my Veggie Day.

I am not sure what I am supposed to do on an OFF Day, but I'm considering throwing in some HIIT, but maybe I'll take it easy. Recommendations welcome here!

Here is the meal plan, 1500 calories...YIKES! I wonder if I will starve

49 Grams of Protein per Meal Plan
Meals Carbs Protein Fat Calories
Meal 1 15 49 0 256
Meal 2 15 49 0 256
Meal 3 15 49 0 256
Meal 4 15 49 0 256
Meal 5 15 49 0 256
Meal 6 15 49 0 256
Total 90 294 0 1536

Meal 1
12 Egg Whites
2 cups Spinach
42g protein, 15g carbs
Meal 2
6 oz Lean Chicken
1 1/2 cups Broccoli
42g protein, 15g carbs
Meal 3
6 oz Lean Chicken
2 cups Spinach
42g protein, 15g carbs
Meal 4
6 oz Lean Beef
1 1/2 cups Broccoli
42g protein, 15g carbs
Meal 5
6 oz Lean Chicken
2 cups Spinach
42g protein, 15g carbs
Meal 6
12 Egg Whites
1 1/2 cups Broccoli

Posting up my Friday Routine. Going to have to look up a couple of these exercises.

Friday ? Arms

1. Standing Barbell Curls - 3 sets 15 reps
2. Preacher Curls - 3 sets 15 reps
3. Hammer Curls - 3 sets 15 reps
4. Triceps Press Down
with V-Bar or Rope - 3 sets 15 reps
5. Over the Head Extensions
using rope or Skull Crushers - 3 sets 15 reps
6. Weighted Dips - 3 sets 15 reps
7. V-ups - 3 sets 30 seconds
8. Leg raises - 3 sets 30 seconds

[bigg_K]

I posted up the wrong Macro break down for today.

42 Grams of Protein per Meal Plan
Meals Carbs Protein Fat Calories
Meal 1 15 42 0 228
Meal 2 15 42 0 228
Meal 3 15 42 0 228
Meal 4 15 42 0 228
Meal 5 15 42 0 228
Meal 6 15 42 0 228
Total 90 252 0 1368


1368! ahhh, and so the portions say 2 cups of spinach, so I thought hmmm thats not so much. but here is the portion's break down

Spinach 125g or 2/3 cup
Broccoli 78g or ? cup

So that means in one sitting I should eat 3 x (Spinach 125g or 2/3 cup) = Spinach 375g or 2 cups. 2 cups seems much smaller but holy crap, I have 275g of Spinach right now, and its a heap. Is this right?

So I think running off of 1300 calories I'm going to scratch off that possible HIIT session today.

But oh well, if I have it figured out I will continue eating my 275g of Spinach

And not sure what to do about Xtend today I will just sip on it here and there throughout the day. Having it with my breakfast as a coffee lol

[jaim91]

Why don't you stick with the 1500. I think 1300 is waaaaaaaaaaaaaay too low for you. It's lower than your BMR (and you should NEVER go lower than your BMR).

[bigg_K]

Yeah thats what I was thinking...

I just went with what the CHA said! And that is to swap Fats n Carbs. But alrightie, here is the 1500 meal plan. Looks like I'm going to eat some more protein for breakfast.

J-me, you ever have trouble downing all these veggies? I'm munching and munching and its taking me awhile, I'm considering just tossing it in a blender, but I think its better to keep it as a whole food...

49 Grams of Protein per Meal Plan
Meals Carbs Protein Fat Calories
Meal 1 15 49 0 256
Meal 2 15 49 0 256
Meal 3 15 49 0 256
Meal 4 15 49 0 256
Meal 5 15 49 0 256
Meal 6 15 49 0 256
Total 90 294 0 1536

Meal 1
14 Egg Whites
12 oz Asparagus or 1 1/2 cups Broccoli or 1 1/2 cups Green Beans
or 2 cups Spinach
49g protein, 15g carbs
Meal 2
7 oz Lean Meat (Fish, Chicken, Beef)
12 oz Asparagus or 1 1/2 cups Broccoli or 1 1/2 cups Green Beans
or 2 cups Spinach
49g protein, 15g carbs
Meal 3
7 oz Lean Meat (Fish, Chicken, Beef)
12 oz Asparagus or 1 1/2 cups Broccoli or 1 1/2 cups Green Beans
or 2 cups Spinach
49g protein, 15g carbs
Meal 4
7 oz Lean Meat (Fish, Chicken, Beef)
12 oz Asparagus or 1 1/2 cups Broccoli or 1 1/2 cups Green Beans
or 2 cups Spinach
49g protein, 15g carbs
Meal 5
7 oz Lean Meat (Fish, Chicken, Beef)
12 oz Asparagus or 1 1/2 cups Broccoli or 1 1/2 cups Green Beans
or 2 cups Spinach
49g protein, 15g carbs
Meal 6
14 Egg Whites
12 oz Asparagus or 1 1/2 cups Broccoli or 1 1/2 cups Green Beans
or 2 cups Spinach
49g protein, 15g carbs

[jaim91]

Yeah thats what I was thinking...

I just went with what the CHA said! And that is to swap Fats n Carbs. But alrightie, here is the 1500 meal plan. Looks like I'm going to eat some more protein for breakfast.

J-me, you ever have trouble downing all these veggies? I'm munching and munching and its taking me awhile, I'm considering just tossing it in a blender, but I think its better to keep it as a whole food...

Trust me...just go with the 1500 veggie day, and do some LI cardio (IF YOU REALLY FEEL YOU NEED TO!)

No, I loooooooooooove veggies. They help keep me full and so the hunger is kept at bay. Don't worry. It'll be good in the long run.

P.S. You allowed to check out my journal too you know

[bigg_K]

Ok so I'm definitely eating my Meals right on the mark because the hunger starts to creep up. In the morning I wasn't hungry, and the mountain of spinach took me forever.

But wow, I just mowed through most of my broccoli and spinach...we're talkin pounds lol


I know its good for me, we'll see what it means to "shock" the body. I know the vegetables are mostly fiber, but I wonder if this veggie day will somewhat bring up my glycogen stores?

[jaim91]

I know its good for me, we'll see what it means to "shock" the body. I know the vegetables are mostly fiber, but I wonder if this veggie day will somewhat bring up my glycogen stores?

The carbs will help, but not REALLY bring up your glycogen stores. Remember, you're going for fat loss. You're not a performance athlete. You're concerned with thyroid and associated thyroid hormones...not glycogen stores

[bigg_K]

The carbs will help, but not REALLY bring up your glycogen stores. Remember, you're going for fat loss. You're not a performance athlete. You're concerned with thyroid and associated thyroid hormones...not glycogen stores

Sometimes I like to think I'm a performance athlete Well the veggie day is almost coming to an end, I am on the fence about doing cardio tonight. I want to do something light, but I don't know if I should just keep resting or just get it done.

Tomorrow I will have to workout a little earlier, since I have to get to work at 7:20, boo.

[nowski1381]

How do you have any energy only taking in 1500cals a day? That just seems really low but if it's working then it would be hard not to stick with it. Also, how many fat grams are you taking in daily, I thought on keto you're suppose to eat a lot of fat...just wondering, me being new to keto and everything.

[bigg_K]

How do you have any energy only taking in 1500cals a day? That just seems really low but if it's working then it would be hard not to stick with it. Also, how many fat grams are you taking in daily, I thought on keto you're suppose to eat a lot of fat...just wondering, me being new to keto and everything.

I'm actually not on the standard KETO diet...I was, but I switched to something similar. So twice a week I have a "Veggie day" so my calories are much lower.

But normally I'm eating 2000 calories a day. So my percentages are not the same also.


Nevertheless t his is what my macro breakdown looks like.

2000 Calorie Plan
Meals Carbs Protein Fat Calories
Meal 1 0 42 20 348
Meal 2 0 42 20 348
Meal 3 0 42 20 348
Meal 4 0 42 20 348
Meal 5 0 42 20 348
Meal 6 0 42 20 348

Total 0 252 120 2088

[bigg_K]

One thing that today's ARM workout showed me is that my arms are WEAK! I get gassed super quick, and after the first to workouts, had one hell of a pump going but still had to drop weight. Oh well..

Back to eating fat today, feel great...

Here is today's routine.
Thursday - ARMS
1. Standing Barbell Curls
15 x 75
15 x 75
15 x 75

2. Preacher Curls
15 x 60
15 x 60
15 x 60

3. Hammer Curls
15 x 35
15 x 35
15 x 35

4. Triceps Press Down with V-Bar <---stronger than I thought
15 x 130
15 x 140
15 x 150

5. Over the Head Extensions Skull Crushers
15 x 85
15 x 80
15 x 80

6. Weighted Dips (didn't have a belt, so just did regular dips...although they were still kind of tough)

7. V-ups - 3 sets 30 seconds
Not sure I was doing this one right...Abs got tight though, so maybe somewhat right.

8. Leg raises - 3 sets 30 seconds
I have been doing Leg Raises for a long time, I was practically immune to this one...Considering adding more AB workouts. (Mine are fairly strong)

Here is today's Meal plan. Got these Scrambled Egg Whites from Trader's Joe, they're awesome! 4 egg whites per little cup, and tastes good too.

I'm running out of whey protein, I just finished one bag, luckily I had a jug of another left over, so it should hold me over for couple more days. Any suggestions on Whey Isolate? I'm thinking of going for Cytosport Banana Creme...I LOVE THAT sh~t! lol

4:45am Meal 1
2 Egg Whites
Scoop of Protein
2 Tbsp PB (32g)
42g protein, 20g fat

8:30am Meal 2
4 Egg Whites
4 Whole DHA eggs
42g protein, 20g fat

11:00am Meal 3
6 oz Carne Asada Beef (Low fat)
4 oz avocado
42g protein, 20g fat

3:00pm Meal 4
6 oz Chicken
24 Almonds
42g protein, 20g fat

6:00pm Meal 5
6 oz Lean Chicken
4tsp OliveOil
42g protein, 20g fat

8:30pm Meal 6
4 Egg Whites
4 Whole DHA eggs
42g protein, 20g fat

[jaim91]

VPX Zero Impact Graham Cracker flavour
Scivation Whey Chcolate

[bigg_K]

Scivation has whey?



EDIT: found its coming out soon.

I'll look into the VPX in the mean time.

[bigg_K]

I will just note, I know in the CHA they mention it, but I wouldn't think it'd affect me, since I've been on a low carb diet for awhile. But I've noticed I'm pretty irritable the last couple days. Normally things that wouldn't phase me, now I gotta consciously cool myself down.. Even snapped at couple people. *shrug* I'll get over it.

.....OTHERWISE diet is spot on today. Workout felt good, only did 25 minutes of cardio, so I will do another session later today.

[bigg_K]

Finished up another 25 minute cardio session.

Tomorrow's workout...

Saturday ? Shoulders


1. Dumbbell Military Press
NO BACK SUPPORT - 3 sets 15 reps
2. Seat Front Dumbbell Raise
NO BACK SUPPORT - 3 sets 15 reps
3. Standing Side Lateral Raise - 3 sets 15 reps
4. Bent Over Rear Delt Fly - 3 sets 15 reps
? smooth and controlled motion
5. Standing Calf Raises - 4 sets 15 reps
6. Seated Calf Raises - 4 sets 15 reps

Why calves again on shoulders? *shrug* Oh well hehe

[bigg_K]

Saturday morning workout, YEAH! Was really empty today, up until about 7am, when all the classes started and the mommy's horded in. Had a good shoulder workout, but DAMN am I pathetic on them posterior Delt workouts...granted I literally started doing them about a week and a half ago. (oops)

Feeling a little weak though with the weights though, getting a great workout, but definitely not lifting as much as I normally was, BUT like I said before, those 15 reps MURDER me.

Saturday- Shoulders


1. Dumbbell Military Press
15 x 60 (dropped to 55, couldn't do it!)
15 x 55
15 x 55
2. Seat Front Dumbbell Raise
15 x 30
15 x 30
15 x 30
3. Standing Side Lateral Raise
15 x 27.5
15 x 27.5
15 x 27.5
4. Bent Over Rear Delt Fly <--- I suck! lol
15 x 22.5
15 x 22.5
15 x 22.5
5. Standing Calf Raises
15 x 290
15 x 290
15 x 310
15 x 310
6. Seated Calf Raises
15 x 135
15 x 135
15 x 135
15 x 135

4 egg whites, half scoop of protein and PB for breakfast.

Making some salmon and avocado right now.

OK and whats the deal with HOT SAUCE? Not to be too graphic but I started adding some yesterday to some food, and it cleaned me the EFF out lol + kind of painful. It has 100mg sodium per tbsp. How much sodium content should I be shooting for?? Does it matter on the high-end?

[jaim91]

Saturday morning workout, YEAH! Was really empty today, up until about 7am, when all the classes started and the mommy's horded in. Had a good shoulder workout, but DAMN am I pathetic on them posterior Delt workouts...granted I literally started doing them about a week and a half ago. (oops)?

Happy MILF day babe! Same thing happens at my gym weekend mornings, lol.

OK and whats the deal with HOT SAUCE? Not to be too graphic but I started adding some yesterday to some food, and it cleaned me the EFF out lol + kind of painful. It has 100mg sodium per tbsp. How much sodium content should I be shooting for?? Does it matter on the high-end?

It's prolly the Cayenne Pepper that did that to you. When I take Dialene4 (Scivation's Fat burning), I make sure not to leave the house immediately after (I apologize for being graphic as well, lol).

100mg of sodium isn't a lot. On days you weight train, 2000-2400 should be sufficient. BUT KEEP DRINKING ALL THE TIME!!!

[BUBBLETHIGHS]

Sorry that you were feeling irritable the past few days. Hopefully it will pass. How did you do after that veggie day? Did you feel really hungry since your cals were low?

You will get better on the delt exercises!! I hope your energy picks back up soon.

LOVED THE BABY PHOTO!

What are you doing on your cardio sessions? Low Intensity?

[bigg_K]

Happy MILF day babe! Same thing happens at my gym weekend mornings, lol.



It's prolly the Cayenne Pepper that did that to you. When I take Dialene4 (Scivation's Fat burning), I make sure not to leave the house immediately after (I apologize for being graphic as well, lol).

100mg of sodium isn't a lot. On days you weight train, 2000-2400 should be sufficient. BUT KEEP DRINKING ALL THE TIME!!!

Well good to know about the cayenne pepper, and hot sauce (Used both for couple meals) I'll LIMIT that for sure. Didn't know what was wrong this morning, but just had this premonition like "hmmm I think I'm gonna wait a bit" And yes, a MILF day makes me happy, buncha cardio bunnies..

Sorry that you were feeling irritable the past few days. Hopefully it will pass. How did you do after that veggie day? Did you feel really hungry since your cals were low?

You will get better on the delt exercises!! I hope your energy picks back up soon.

LOVED THE BABY PHOTO!

What are you doing on your cardio sessions? Low Intensity?

Ahh no worries I got over it, I just got pissed over couple things. I should be fine now, I guess I needed to vent SOMEWHERE lol...

Cardio was 45 minutes of Treadmill cruising, at 8.0 incline, 3.7 later 3.8 speed. (The usual ) Sweating up a storm today though.

And just going to mention, My arms are sore as hell today. Haven't had sore biceps...for a very long long time. It feels good.

Studying for a physiology exam today. boo

[bigg_K]

Pretty mellow Saturday night...watched the boxing fight. (yawn)

Deciding whether I'm going to do some cardio tomorrow. Otherwise its another VEGGIE and No lifting day.

OH and a note to self, I need to ease up on the Xtend, I'm gonna mow through this 90serving jug within like 3 weeks I'm gonna stop just pounding a scoop here and there throughout the day, and just keep it around workouts. I WILL however, change that later if I feel I need to.

[jaim91]

OH and a note to self, I need to ease up on the Xtend, I'm gonna mow through this 90serving jug within like 3 weeks I'm gonna stop just pounding a scoop here and there throughout the day, and just keep it around workouts. I WILL however, change that later if I feel I need to.

At 217 pounds, I would reccomend no less than 5 scoops a day while you're in a caloric deficit.

If you NEED to REALLY cut back, for $$ purposes, then take 4 scoops 5 days a week, then 5-6 scoops on your veggie/protein only days.

[bigg_K]

ok, gotchya, wasn't sure about none lifting days...

As for this morning, well I slept in a little. I figure its ok on none lifting days.

It was nice and sunny this morning unlike the rest of the weekend, so I decided to BBQ some beef at 8 in the morning lol. Did it in the good ole boxers to try to soak up some sun while I'm at it too...

Going to do cardio a little later today, but otherwise its a lot of studying today.

[MarkVI]

ok, gotchya, wasn't sure about none lifting days...

As for this morning, well I slept in a little. I figure its ok on none lifting days.

It was nice and sunny this morning unlike the rest of the weekend, so I decided to BBQ some beef at 8 in the morning lol. Did it in the good ole boxers to try to soak up some sun while I'm at it too...

Going to do cardio a little later today, but otherwise its a lot of studying today.

ahaha, sun sounds nice -- it freakin snowed here the last two days lol....

[bigg_K]

ahaha, sun sounds nice -- it freakin snowed here the last two days lol....

GO figure, I watched a show about skiing, I miss the snow. lol (procrastinator)

I wasn't sure whether to do cardio or not today, but I said eh screw it. Why not. So I'm off for about 45 minutes of power walking up a treadmill, although there is a big hill near my casa, so I'm considering just going up that thing instead.

[bigg_K]

Well today's Veggie up went well without a hitch.

I had a WEEK dessert of sugar free Jello, and I was so anxious to eat it, I didn't let it settle...lol


OH and I lied, I didn't do cardio today. I sun tanned instead. lol

I bought some fish oil and flax oil, not sure which to take, or to take it. Or when or how much. So I just popped one of each twice today.

Tomorrow is WEEK 2! YEAAAAAAAAAAAAAAY

Here is my routine for tomorrow... CHEST

Week 2
The goal is increase the weight but drop the reps to 12.

Monday ? Chest
Exercise to be performed in order
1. Incline Barbell Press - 3 sets 12reps
2. Flat Barbell Press - 3 sets 12 reps
3. Dumbbell flys - 3 sets 12 reps
? smooth and controlled motion
4. Push Ups - 3 sets to failure
5. Crunches - 3 sets 30 seconds
6. Reverse crunches - 3 sets 30 seconds

[bigg_K]

Well this morning went well. Damn those veggie days, you really feel them in the morning.

I feel like I have too much energy, usually I'm beat after my workout but today I wanted to keep going...but...I didn't!

Monday - Chest
Exercise to be performed in order
1. Incline Barbell Press
12 x 145
12 x 145
12 x 145
2. Flat Barbell Press
12 x 175
12 x 175
12 x 175
3. Dumbbell flys
12 x 35
12 x 35
12 x 35
4. Push Ups - 3 sets to failure
20 pushups
15 pushups
15 pushups
5. Crunches - 3 sets 30 seconds (30 second rest)
6. Reverse crunches - 3 sets 30 seconds (30 second rest)

Finished with 30 minutes of cardio at 3.8, 8.0 incline on the treadmill I stopped early because I had to pee so bad! I don't know whats up lately, but even from when I was on KETO I wasn't peeing so much...lol When I got back all the treadmills were taken (damn you Monday) so I sat in the steam room. And I'll do another 20 minute cardio session later tonight.

Only thing that was kind of annoying this morning was we have 4 benches for bench press, and 2 were being used for ab exercises, 1 being used for reverse pushups, and the last the guy was actually benching. I REALLY wanted to go up and tell one of them, you know you can use a regular bench for this exercise (there was about 3 or 4 open). But I just was quiet, got water, stretched, and then continued.

Also got asked about my jersey...I need to stop wearing jersey's it seems its an invitation to have a conversation on whatever knowledge they have on the team's jersey I'm wearing. I prefer to not be disturbed during workouts unless its a hot mom who needs a spotter for squats. (no rape)

[bigg_K]

I forgot to mention its week 2, weighed in this morning at 217lbs, I was at 222lbs last week. So a lot of that was probably bloat n water, but some fat too.

Can't wait for next week, (and school to be over for that matter)