[Moro]

N88tr i love the food pic! i just saw the ones in your profile a few days back they are awesome bro keep posting them they look so much better than mine ill try take a couple so you can see,

Sucks when the gym is crowded but there was still a new PB in there even with the trotts so thats something worth reps

[n88tr]

1-30, Back + Shoulders + Delts + Traps at uni gym
1-31, Triceps at home gym
2-1, Chest + Calves at uni gym
2-2, Lower + Cardio at uni gym

1-30, Back + Shoulders + Delts + Traps at uni gym
foods unrecorded, sorry. Nothing unusual though...

4 scoops xtend in 1/4 gallon water

cable row
2x12 80 lbs, warm up
x8 120 lbs
3x6 200 lbs, NEW Personal Best

pec deck rear
x8 110 lbs
3x8 100 lbs

dumbbell side laterals
2x4 20's, finished set x4 15's
2x2 20's, finished set x6 15's

barbell shrugs
x8 95 lbs
3x8 135 lbs

dumbbell shrugs
x8 70's
3x7 50's [because grip failing]

dumbbell military overhead press
2x8 35's

lat pulldowns, wide grip
x8 100 lbs
x2 120 lbs

lat pulldowns, close reversed grip
x1 160 lbs, grip fuked

Felt like I was overtraining, so I stopped.

Stretches, Post
2 scoops ON whey
sunkist float [in a glass bottle, was browsing for a high-carb high-sugar drink, i found it. 64 carb, 64 sugar.]

-- Workout incredible. 200 cable rows were brutal but awesome. Side laterals were almost as hard, barbell shrugs got another neck pump, very good reps there with 135 lbs. Sucked my grip failed after dumbbell shrugs, not a big deal.

====

1-31, Triceps at home gym

820 am, up

830
large sliced chicken sandwich on 2 slices wholegrain
5 fish/flax pills, 2 multivitamins

1130
2 protein bars

100
large sliced chicken sandwich on 2 slices wholegrain
sliced apple

300
-- same as 1130 meal

500
albacore tuna packet
large carrot
large banana
sliced apple

700, pre-workout meal
albacore tuna packet
2 scoops xtend in water
sliced apple

715-800, workout

4 scoops xtend in 1/4 gallon water

rope pushdowns
x15 20 lbs
x15 30 lbs [it's doubled weight on normal machines, the basement machine is fuked, it's 30 feels like 80 on regular machines]

rope overhead extensions
x6 40 lbs
x4 40 lbs, finished set x3 30 lbs
3x8 30 lbs

dumbbell kickbacks
x15 10 lbs left, no rest, x15 10 lbs right
x8 20 lbs left, no rest, x8 20 lbs right
x7 20 lbs left, no rest, x7 20 lbs right
x6 20 lbs left, no rest, x6 20 lbs right

1-arm pushdowns with D handle
x10 30 lbs left, no rest, x10 30 lbs right
x10 40 lbs left, no rest, x10 40 lbs right

dumbbell skullcrushers
x10 25 lbs
x8 50 lbs
x6 60 lbs, NEW Personal Best

straight bar pushdowns
x5 40 lbs, finished set x10 60 lbs
x12 80 lbs

800, Stretches, Post
2 scoops ON whey
sunkist float

1000, bed
340 g fat-free cottage cheese
4 handfuls almonds
5 fish/flax pills, 2 MSM

-- Workout OK. Skullcrushers hard, damn, but NPB in there.

====

2-1, Chest + Calves at uni gym

no diet recorded... again nothing out of the ordinary consumed

4 scoops xtend in 1/4 gallon water

pec deck flies
2x12 110 lbs, warm up

incline press machine
2x10 80 lbs
x8 150 lbs
x7 150 lbs
x6 150 lbs

dumbbell bench press, flat
x8 50's
x5 50's, finished set x4 45's
2x8 45's

hammer strength machine
x8 115 lbs, NEW Personal Best
x8 125 lbs, NEW Personal Best
x3 125 lbs, finished set x5 115 lbs
2x6 115 lbs

incline dumbbell flies
x12 25's
x8 25's

toe press
x40 245 lbs
x12 445 lbs left, no rest, x12 445 lbs right, x10 445 lbs both legs

Stretches, Post
2 scoops ON whey
sunkist float

-- Workout good. Incline press i wasn't able to do as much as i wanted, but i kept a good mood and pressed on. Dumbbell benchpress also a bit of a disappoint in the weights, but they were hard reps still with 45's. Dumbbell flies were crazy hard, i don't know why. Hmr str machine was good fun, i like that machine a lot. On the toe press, i hit it hard with 40 reps right away, the last 20 were burning crazy. The last set was a big one no rest and that was good too, even a deeper burn on those.

====

2-2, Monday, Lower + Cardio at uni gym

1000 am, up

1020
2 scoops ON whey
1.5 kashi high-carb bars [40 carb]
5 fish/flax pills, 2 multivitamins

1200
3 thick slices low-sodium turkey
5 tablespoons brown rice

210 pm, EDITED
3 thick slices low-sodium turkey
1 packet albacore tuna
5 tablespoons brown rice

-- Lower planned for 700 pm, 1 hour after my last class. Get in some cardio too.

I'm going to do cardio everyday for a while on my cut, to get the process started. For me, personally, it takes me 4 weeks of hard cardio to get my body to start to lose, that's what i've found out. I want to cycle between HIT on the bike and HIT on the stairclimber. It's not the traditional way, i know but it's low back stress and when it gets warmer outside i'll start doing cardio outside at night, i love that.

Later today I'll get all my macros nailed down.

This weekend I'll get my 'fat' pics taken and do a bulk evaluation post.

EDIT: And I say bugger to the idea of creating a cut thread. I don't think it's needed...Make this bitch 40 pages long, I don't care.

[n88tr]

500
packet albacore tuna
5 tablespoons brown rice

615, pre-workout meal
18 g whey isolate generic w/ 2 scoops Xtend in water
sliced apple
medium banana

720-830, workout

4 scoops Xtend in blender bottle with water, refilled twice during WO

leg press
2x12 7 plates [i mean the 45 lb plates]
2x10 9 plates
2x8 13 plates
x8 19 plates, 1/2 ROM here

leg extensions
2x10 60 lbs
2x8 200 lbs
x6 200 lbs, finished set x2 180 lbs

lying leg curls
x10 80 lbs
x10 100 lbs
x3 150 lbs, hips rising

lying leg curls, singles
x8 50 lbs left leg, no rest, x8 50 lbs right
x8 40 lbs left leg, no rest, x8 40 lbs right

adductor machine
x10 100 lbs
2x10 150 lbs

abductor machine
x4 100 lbs, finished set x6 150 lbs
x8 290 lbs [gonna feel this in 2 days, that's for damn sure!]

830-845
15 minutes HIT stationary bike
alternating 1 minute fast with high resistance, 1 minute slow with 5 levels less resistance

140 bpm low, 150-160 bpm high

850, Post + Stretches
3 scoops whey isolate generic
sunkist float

1000, bed
340 g fat-free cottage cheese
4 handfuls almonds
5 fish/flax pills, 2 MSM

-- Didn't get in 6 meals, only 5. This is from getting up at 1000, sleeping b/c my first class on mon,wed,friday is at 1100 am. Lucky me. The trade off is having 3 classes nearly back to back. Speaking of backs, my upper back hasn't hurt in a while. Finally my fuking weight-resistance training is paying off [it's one of the reasons I train, to strengthen my weak back, the other is just BBing itself]. This is a very good thing.

Workout itself was intense. Early on i shared the leg press with a bro doing 1/2 ROM toe presses. I asked him [he was very thin-boned and puny] if he saw any results from doing em' like that and he just shrugged. Not much of response. Walking away, i looked at his legs, nothing there. Calves, not even noticeable. I don't care about him. Anyways, after that i was on my own as usual and i went as heavy as i could with leg press and then same for leg extensions, lighter on leg curls b/c of attention to form, and then i did some adductor and abductor work. Only girls in the gym use it but it does strengthen parts of the legs and if it does that i'm going to give it a go. I was more dedicated to the adductor and abductor machines in my first bulk, i was doing the full stacks [290 is max on both] no sweat, going to try to get back into that on my cut. Jumped the gun a bit doing 290, but that's how i work, i start at a weight and if it's too easy, i jack it up. If i can manage 3 reps without too much trouble, i jack it up again and do the really hard reps, that's how i workout.

Workout good.

I think just Back + Biceps + Cardio tomorrow with stairclimber and then 2 days no weight but still Cardio.

[n88tr]

2-3, Tuesday, Back + Biceps + Cardio

830 am, up

900
3 scoops whey isolate generic
sliced apple
5 fish/flax pills, 2 multivitamins

1050
1/4 lb low-sodium sliced turkey
sliced apple

-- it's 1105 now

100 pm
albacore tuna packet
last of the low-sodium sliced turkey
2 large carrots
large banana

300, pre-workout meal
albacore tuna packet
2 scoops whey isolate w/ 2 scoops xtend in water
2 large carrots
large banana

330, workout

Planning on cable rows, barbell rows and dumbbell rows, then standing dumbbell curls superset with hammer curls. Stairclimber cardio to finish off.

[n88tr]

workout actually at 420, stopped off for a crap

4 scoops Xtend in 1/4 gallon water

cable row
2x12 80 lbs
2x12 140 lbs
x12 120 lbs

barbell row
2x10 65 lbs, warm up
2x12 95 lbs, gonna go lighter next time, form suffers

1- arm dumbbell row
x15 50 lbs left arm, no rest, x15 50 lbs right
x15 60 lbs left arm, no rest, x15 60 lbs right
x15 55 lbs left arm, no rest, x15 55 lbs right

machine arm curls, both arms
x15 50 lbs
x10 50 lbs

EZ bar preacher curls superset with 1-arm dumbbell preacher curls
x7 1/2 ROM 45 lbs, no rest, x7 full ROM 45 lbs, no rest transition to dumbbells x7 1/2 ROM 20 lbs, no rest, x7 full ROM 15 lbs [this is all one set]
x7 1/2 ROM 45 lbs, no rest, x7 full ROM 45 lbs, no rest transition to dumbbells x7 1/2 ROM 20 lbs, no rest, x7 full ROM 15 lbs [second set]
x7 1/2 ROM 45 lbs, no rest, x7 full ROM 45 lbs, no rest transition to dumbbells x7 1/2 ROM 20 lbs, no rest, x7 full ROM 15 lbs [third set]

15 mins stairclimber HIT

530, Post + Stretches
2 scoops ON whey
Sunkist float

-- it's 544 now

630
albacore tuna packet
5 tablespoons brown rice

900
5 thick slices chicken breast
1/2 of a kashi high-carb bar [25 carb]

1000, bed
4 handfuls almonds
5 fish/flax pills, 2 MSM

-- Workout OK. Still having trouble adjusting to the idea of going hard but not as heavy as i can. I'll be fine once i find out the weights I need to use for 12-15 reps as opposed to heavy as possible 4-6 reps. Did a different superset than i had planned, worked out fine though.

Tomorrow and the day after OFF but Cardio still.

[n88tr]

2-4, Wednesday, Cardio

1000 am, up [ah sleep is good!]

1020
2 scoops ON whey
banana
1/2 of a kashi-high carb bar
5 fish/flax pills, 2 multivitamins

1205 pm
1/4 lb sliced chicken meat
sliced apple
1/2 of a kashi-high carb bar

-- it's 1207 now

200
albacore tuna packet
sliced apple
2 large carrots

450
albacore tuna packet
5 tablespoons brown rice

-- planned cardio at 700 pm

[n88tr]

I am currently trying to get the caloric information on my daily intake of foods.

The current cut is OK and all but I want to find out, without tweaking my diet, how many calories and macros I am exactly taking in. I will make adjustments to my diet AFTER that. It will be very interesting to see exact amounts of macros and overall calories.

I've figured out that at my height, age, sex, and weight I need 3145 calories to lose 1 lb a week. 1 lb is a bit much so I'll probably adjust those numbers to 3200 or so, I am speaking prematurely though. I have to go buy a cup for my scale, then I'll be pretty much set, that and my calculator to make the calculations.

Things are getting more scientific and I really think they need to be that way because I'm spending so much time on nutrition and BBing, I should really get what I want out of it.

I will also test out a combination of high carb + low fat and medium protein for my cut, since I really don't need so much protein at each meal. And now that I'm going to do cardio pretty much each day [serious injury will put me off] I will probably [thinking out loud here before finishing my caloric tally] need as many or a little less amount of carbs I was taking in on my bulk.

I'll keep ya'll posted.

[n88tr]

I am having trouble getting my caloric numbers to make sense but tomorrow in my nutrition class this is exactly what we are going to do, little exercise on reading food labels so I'll wait till then and I'll know for sure if I'm doing it right or wrong.

Currently I am trying to find a combination of foods that will allow me to reach 3145 calories. I am close [I think, if my stupid math is right], at 2750 currently. I need to incorporate my before bed foods like nuts and cottage cheese and then I'll see what the final tally at.

I don't think I'll be approaching this cut in the traditional bodybuilder sense. I am carbing slightly higher than i was on my bulk! For instance on one of my bulk days for breakfast i would have 2 scoops ON whey and then 2 kashi-high carb bars then pills [they're minimal calories]. For my diet that I'm trying to figure out, I am doing breakfast like this: 1 kashi high carb bar, 2 slices flax/fiber bread, 2 scoops ON whey and then pills.

Once again as most things I try out, I overcomplicated them to death. Tomorrow hopefully I will have it all sorted out and be on the good path. I really want to figure this out.

In a nutshell my "cut" will just be lowering my calories and doing cardio. If I do cardio everyday I will be going too fast. I lose weight fast, I've found out because I push so hard. If it's not hard, I'll make it hard on myself. And once it's really hard, I'll sweat a cup and then keep on till my 30 or 45 mins is over. Stairclimber is where I get the best workout, and when it gets warm I will get outside more for outside cardio [change of scenary, lol]. Plus there are a lot of wooded paths around campus, plenty of heart-raising places to go, uphill sprints anyone?

Oh yeah, today I'm working Chest + Triceps. It's supposed to be another rest day but I'm modifying my split. I want to do 6 days weights, 1 day off, a clean refeed day. I'll bump up my carbs a bit on that day. Lots of things are changing basically. On a sidenote, I finally did something I've been wanting to do for about 1/2 a year, but was just too afraid to do, and I finally did it, it feels like I just got out of the hack squat machine [weight off shoulders... get it? lol].

[Moro]

Interested to see what you have thought up bro keep us posted, ill be here for help and support as you need it,

[n88tr]

Thanks Moro. We'll be here for each other.

2-5, Thursday, Chest + Triceps

830 am, up

840
packet albacore tuna
1/2 high-carb kashi bar
sliced apple
5 fish/flax, 2 multivitamins

1100
packet albacore tuna
1 high-carb kashi bar

200 pm
packet albacore tuna
1 high-carb kashi bar
1 large chopped raw carrot

330, pre-workout meal
2 bananas
2 slices flax fiber bread [cleanest wholegrain i could find in the store, 32 g carb]
1 scoop whey isolate [18 g protein] w/ 2 scoops Xtend

420-523, workout

4 scoops Xtend in 1/4 gallon water

hammer strength machine
2x10 115 lbs, warm up sets
3x6 165 lbs, NEW Personal Best [old was 125, I smashed it]

dumbbell bench press, flat
x8 50's
3x6 55's, NEW Personal Best [these were solid sets not just 1 or 2 NPB reps]

rope pushdowns
2x15 80 lbs
x6 130 lbs
x6 150 lbs, I think NEW Personal Best

single arm pushdowns with D-handle attachment
2x8 80 lbs right
2x8 70 lbs left
x6 90 lbs right
x4 70 lbs, x1 60 lbs, x3 50 lbs left [arm kept failing]

seated tricep extensions pushdowns machine
x12 150 lbs
2x8 210 lbs, about 80% ROM, NEW Personal Best
x6 180 lbs

pec deck flies
x10 100 lbs
x3 150 lbs, x2 180 lbs [trying to go as heavy as possible, below I did it]
x2 210 lbs, NEW Personal Best [on University equipment]
x3 180 lbs

545, Post + Stretches
3 scoops whey isolate generic [54 g protein]
2 sliced apples
1 high-carb kashi bar

-- it's 608 now

700
2 slices flax fiber bread with sliced chicken for a thick sandwich
2 large chopped raw carrots
1/2 cup spinach leaves

900
-- same as 700 meal

1100, bed
1/3rd cup almonds
5 fish/flax pills, 2 MSM

-- Workout satisfying. I was jacked up hours before workout which is rare for me. I was thinking about pressing 55's and I did it, that simple. I got excited thinking about the hammer strength machine, how smooth it would feel and it did, and I made another new personal best. A few others in there too. I remember feeling very relaxed in the gym with my gallon walking around and working out, usually I'm uptight. Must be that thing I did to loosen up, that thing I was putting off and finally did, loosened me up. Feels like I'm still bulking, but I guess I am in a way. I wanted to do some cardio but the track was being used by the track team, and the whole upstairs cardio was filled, every machine and people waiting for machines to open up. Bunch of 130 lb girls sweating it up hogging all the machines.

Ate more 1 more time then I wanted to, going to really nail these numbers tomorrow so I can adapt to days I eat 6 times or 7 times. It messes it up that sometimes my classes start 930 am or 1100 am. Adaptation is key, I guess. I drank exactly 2.5 gallon of water today [not counting xtend during workout], and it feels just perfect, the amount. I'm going to start creatine back up after I get this diet business settled tomorrow.

Dunno what to work tomorrow, thinking about my lagging body parts. My chest is my best part, then back and probably quads. I have weak biceps, lower back and upper back. I suppose back + shoulders + delts again, I like piling them all up like that. I'm still in "repair mode" for my back, it bothers me now and again so it's still not 100%, I have to keep working on it. Most of my workouts that start the week are with Back since I was training it twice or three times a week back when I was getting PT for it. I don't think I've ever over-trained my back but I am careful, esp after that dumbass move I pulled and messed it up.

[Moro]

Wow thats a lot of PBs bro well done,
I always get myself pumped up before i go to the gym i think about it all afternoon at work and i feel it works good to see it does for you to

[n88tr]

I always push hard, even if I don't want to. Sometimes it turns a bad mood into a good one, gym does that.

Thanks.

[Moro]

oh yea been there as well sometimes it helps i guess

[Teran]

It's the endorphin release that can make that frown turn upside down.

[n88tr]

Originally Posted by Teran

It's the endorphin release that can make that frown turn upside down.

Yup. Plus I feel like I'm doing something productive... always helps too.

2-6, Friday, Back + Shoulders + Delts + Traps

900 am up,

930
2 kashi high-carb bars
musclemilk drink
1 scoop whey generic
5 fish/flax pills, 2 multivitamins

-- it's 938 now

1200, noon
2 slices flax fiber bread with sliced chicken and 1/2 cup spinach leaves

145 pm
albacore tuna packet
2 slices flax fiber bread w/ little sliced chicken and 1/2 cup spinach leaves

400, pre-workout meal
2 slices flax fiber bread with sliced chicken and 1/2 cup spinach leaves
2 scoops Xtend in water

500-600, workout

600, Post + Stretches

[Teran]

As a side note, you said you're going to cut and are guessing on the numbers based on some calculation. I'd suggest finding out what your numbers were on your bulk and just drop 300-500 calories. 300 if you lose weight fast like you said. Works well for me to just trim some cals and readjust the macros %'s.

[n88tr]

I'll look into that, thanks.

[n88tr]

500, the workout

4 scoops Xtend in 1/4 gallon water

cable row
2x12 90 lbs, warm up
x12 140 lbs
x10 180 lbs
x8 200 lbs
x4 220 lbs, NEW Personal Best

barbell shrugs
3x10 135 lbs

dumbbell military overhead press
x10 35's
3x8 40's

pec deck rear flies
3x8 110 lbs, very hard reps, I got failure here
x10 100 lbs
x9 90 lbs
x8 80 lbs

dumbbell side laterals superset with dumbbell front raises
x8 15's, no rest transition to raises x16 15's [1 set]
x8 15's, no rest transition to raises x16 15's [2nd set]

pec deck rear flies, till my arms felt like mush
x12 80 lbs

600, Stretches + Post
2 scoops Isopure whey
Sunkist float
yoplait no-fat yogurt

-- I still have a little computer work before I scoot home for the weekend and to prepare foods. Man I'm so tired, back workouts pretty much leave me wasted. New Personal Best on the cable row, that was crazy. My left arm hurts from yesterday so I didn't do 1-arm rows, that aggravates the muscles even more.

I'll record diet over weekend with WOs and see where my calorie count is at and then make adjustments. I got my questions answered in class now I'm all set. Took a fair amount of time to get it all squared away but I got it done.

[n88tr]

2-7, Saturday, Lower at YMCA gym

820 am, up

830
164 g sliced chicken 656
2 quaker's fast bars [trying something different] 510
5 fish/flax pills, 2 multivitamins

1100
126 g, 2 slices 12wholewheat 120
147 g sliced chicken 572

100, pre-workout
3 scoops whey isolate 276
1 kashi bar 230
2 pieces bakery, CHEAT approx 1000
2 scoops xtend in water

200-300, workout

4 scoops xtend in water

leg press
2x20 265 lbs, warm up
2x30 465 lbs
x20 465 lbs, feet 1 inch between them on the sled

seated leg curl
2x10 100 lbs, warm up
x1 200 lbs, shooting cramp-pain in my right calf for some reason, lowered weight
3x10 170 lbs
x12 150 lbs

toe press, singles and doubles
x30 100 lbs, left leg
x30 100 lbs, right leg
x30 150 lbs, left leg
x30 150 lbs, right leg
x12 322 lbs, both legs
2x9 322 lbs, left leg
2x9 322 lbs, right leg
6x20 150 lbs, both legs

330, Post + Stretches at home
3 scoops whey isolate 276
Sunkist soda and Jello cup 278

530, eat out with mom and dad
1/2 12 oz ribeye steak 380
baked potato with a little butter 340
-drank water

800
other 1/2 of 12 oz ribeye steak 380
baked potato with a little butter 340
large banana 20

1130, bed
340 g fat-free cottage cheese 240
28 roasted almonds 250

5868 calories out of 3145 allowed

I don't know what to say except that it's not what I wanted but I wasn't trying to limit foods as much as I was just trying to see what a day looks like. If I hadn'tve cheated it would still have been over 1000 from my allowed calories, so I need to make big changes if I want to lose.

As for the workout, I put all my energy into the 30 rep sets early on on the leg press. I got in the zone at the end of the sets, pain was incredible but I just kept pushing, closed my eyes for the last 6 or 7 reps.

I felt a sharp pain-cramp in my right calf when I tried for 200 leg curl, so that was a surprise. I fuked up my calves proper, I was feeling that crazy deep burn after the 1st set of toe presses but kept going. I took my reps slow, holding at top of positive and bottom of negative for a good 2 seconds, really making it hurt. Felt real good. Not much variety in the workout but I think it was productive.

===

2-8, Sunday, Chest + Triceps at University gym

850 am, up

900
97 g brown rice 388
128 g sliced chicken 512
2 fish/flax pills, 2 multivitamins

1145
90 g brown rice 360
157 g chicken breast pieces 628
1 serving orange juice 110

2200/3200 so far! Craziness!

-- Plan to workout after 1 more meal. Got a little homework to do later but that's all for today's activities. I changed my allowed number from 3145 to 3200. Basically just because 3145 will be for at my current height and weight to lose 1 lb a week, and that's a bit much to lose each week so I'm making the count a little higher.

[n88tr]

220, pre-workout meal
2 scoops Isopure
2 kashi bars
1 serving orange juice
2 scoops xtend in water

350-500, workout, Chest + Triceps

hammer strength machine
2x10 115 lbs, warm up
x8 185 lbs, NEW Personal Best
2x5 205 lbs, NEW Personal Best

dumbbell bench press, flat
3x8 45's

dumbbell bench press, incline
x8 30's
x8 35's
x8 40's

rope pushdowns
2x12 60 lbs

triangle attachment pushdowns
x10 100 lbs
x10 130 lbs
x10 150 lbs
x8 190 lbs, NEW Personal Best

dumbbell skullcrushers
x15 30 lbs
x8 40 lbs
x0 60 lbs, failed but i tried for it
2x7 50 lbs

tricep pushdowns seated machine
x20 100 lbs
x15 150 lbs, 1 inch or less between plates on the negative, very good ROM
x9 150 lbs, " ", went to failure
x5 150 lbs, " ", went to failure
x4 150 lbs, " ", went to failure
x23 100 lbs, " ", went to failure

515, Post + Stretches
2 scoops Isopure
Sunkist Float
Jello cup
2 bananas

-- it's 530 now

615
50 g brown rice
100 g chicken breast pieces

800
1 serving orange juice
2 sliced apples
packet albacore tuna [wondering when that was coming back! lol]

1000, bed
340 g fat-free cottage cheese
28 almonds [as opposed to like 4 servings that my old '4 handfuls' made. I was so inaccurate!!]

-- Workout was good. Improved my Hammer Strength numbers a lot, now I'm moving with 4 plates instead of 2. I call that an improvement! I want my incline dumbbell weight to go up, going to work harder on that. Failed at 60 lbs skullcrushers, but I'm happy enough that I tried for it, even if it didn't workout. Went to failure repeatedly with the seated tricep pushdown extensions, I swear each time I work out on that machine the reps get harder and harder.

NPB also on the standing triangle pushdowns. Not easy to get in position but I got that done. I don't really like the exercise but i'm better at it than the close grip bench. I move a lot of weight but I don't have much of any triceps, I don't know what that's about.

Tomorrow, rest. Get in some cardio and dial down my carbs. I'll be working on lowering my calories for a few days, I don't want to jump into it too hardcore and be starving, gonna try to feel myself out a bit more. Now I know what I have to do and it's just a matter of getting it done.

Oh yeah, spaced out on those pics, sorry.

[n88tr]

2-9, Monday, Cardio

1000 am, up

1010
3 scoops whey isolate 360
3/4 sliced apple 70
1 sliced flax fiber bread 95
5 fish/flax pills, 2 multivitamins

-- it's 1030 now

1200
3 pieces chicken breast 496
1 sliced flax fiber bread 95

100-200 cardio [my nutrition class isn't meeting cuz teacher is in DC for a meeting]

4 scoops xtend in water during

230
-- same as 1200

500
packet albacore tuna 170
1/2 kashi bar 65

700
-- same as 500
banana 109

900
2 pieces chicken breast 104
can of tuna in water 110

2 scoops xtend in water

1000, bed
340 g fat free cottage cheese 240
28 almonds 310
5 fish/flax pills, 2 MSM

3107.5/3200

At least I figured out one configuration of foods to lose. A bit under, will make adjustments as time goes on.

I'm happy I got this done so soon. Now it's just a matter of sticking with IT AND THE CARDIO for 8 weeks or so. That'll be the challenge.

[Teran]

The cardio can be tough. If ya can vary it it helps. If ya can't just picture your favorite figure/fitness/actress/supermodel in front of you just out of reach as you run...helps

[n88tr]

Cardio was from 120-150

burned 339 calories

It was the hardest cardio session, no doubt. That 1/4 gallon of xtend in water helped me out a lot. I wore my Warhawks light brown t-shirt, kind of tight fitting at 230 lbs, that changed color to dark brown, through and through.

at the 900 meal last night I added in a kashi bar, because I felt like I was starving myself and that cardio helped minus out some calories. I don't think I can survive 3 months on 3200 calories, going to have to rethink this.

===

2-10, Tuesday, Back + Shoulders + Traps + Cardio

830 am, up

840
2 scoops Isopure 230
1 slice flax fiber bread 95
1 serving OJ [frozen bits from my unreliable refridge] 110
5 fish/flax pills, 2 multivitamins

1100
4 pieces chicken breast 568
5 tablespoons brown rice 412

100
4 pieces chicken breast 524
5 tablespoons brown rice 404

200-300, workout

4 scoops xtend in 1/4 gallon water

300, post
2 scoops Isopure 230
Sunkist float 275
2 yoplait fat-free yogurts 220
1 slice flax fiber bread 95

315-325, Stairclimber cardio, high intensity

2 scoops xtend in blender bottle during

400
4 pieces chicken breast 480
1 slice flax fiber bread 95

600
1.5 albacore tuna packets 255
1 serving OJ 110
sliced apple 74

800
1/2 kashi bar 115
4 pieces chicken breast 480

1000, bed
340 g fat-free cottage cheese 240
28 walnuts 290
5 fish/flax, 2 MSM

And the grand total?

5397/4000

A bit over. I raised to 4000 because I was starving at 3200. I can still lose good weight if I do cardio hard and eat a little larger. I want to find a good allowance number, whether it's 4000 or 3600, I want to find that sweet spot.

[n88tr]

seated machine row, never used this machine before
x10 50 lbs
x10 80 lbs
6x6 150 lbs

cable row
6x6 160 lbs

barbell shrugs, hold at top for 2 seconds
6x6 135 lbs

dumbbell military overhead press
x6 35's
6x6 40's

pec dec rear flies
6x6 90 lbs

Things got moved around a bit because I got to the gym 15 mins late, so there was no 400 meal.

Cardio was hard, as I expected. Today was 58'F warming up so I drank 2.7 or 2.8 gallons of water. I sweated it up again like crazy on cardio, Xtend helped a lot again to get it out so I could just work. When I was done and walking out the door, I felt exactly like I just stepped out of the shower.

Calories burned, 254.9

-- Workout was excellent. The 6x6 worked out well. Back and traps sore today. Cardio well worth it. Things are progressing nicely. I'll get some numbers and pics for sure this weekend, numbers meaning my current weight.

===

2-11, Wednesday, Lower + Cardio

840 am, up

900
packet albacore tuna 170
1/2 kashi bar 65
2 multivitamins, out of fish/flax

1200
4 tablespoons brown rice 384
4 pieces chicken breast 560
5 fish/flax pills [found a dozen spare in a bag, still shopping though]

go shopping for more pills and water

100, workout

-- I'm trying to have the biggest carb meal be my post, I did that yesterday and I'll keep trying to do it.

[n88tr]

wo actually at 130

4 scoops xtend 1/4 gallon water during

5 mins stationary bike warm up

leg press
2x15 5 plates
2x8 11 plates
6x6 15 plates

single lying leg curls
x6 40 lbs left
x6 40 lbs right
x6 50 lbs left
x6 50 lbs right
x6 60 lbs left
x6 60 lbs right
x6 50 lbs left
x6 50 lbs right
x6 40 lbs left
x6 40 lbs right

abductor machine
2x8 100 lbs
6x6 150 lbs

adductor machine
x2 150, finished set x4 200
6x6 200 lbs

standing calf raises, plus bodyweight
6x6 200 lbs

255, Post
2 scoops Isopure 230
granny smith apple 80
yoplait no-fat yogurt 110
Sunkist float 275

-- no cardio

515
1/2 kashi bar 115
4 pieces chicken breast 555

630
4 pieces chicken breast 541
3 tablespoons brown rice 200

-- it's 645 now

730
2 scoops xtend in water

830
1 serving OJ 110
packet albacore tuna 170

1000, bed
340 g fat-free cottage cheese 240
28 almonds 390
4 fish oil pills, 2 flax pills, 2 MSM 135

4285/4000

The second meal offset me a lot, it was 944 calories. I'm happy though with the day's take. Close to 4000, very close. No cardio today, do it tomorrow with Chest + Biceps. Tomorrow's going to be busy; I have 4 assignments due on Friday.

Friday I'll be back on schedule with my nutrition class that we didn't meet on mon,wed but we'll be meeting again. Have 2 assignments due there.

Thursday, Chest + Biceps + Cardio
Friday, Back + Triceps + Cardio
Saturday, Shoulders + Delts
Sunday, OFF

[n88tr]

2-12, Thursday, Chest + Biceps + Cardio

830 am, up

850
3 scoops whey isolate generic 360
1 slice fiber flax bread 95
4 fish oil, 2 flax seed pills, 2 multivitamins 130 [over dosed]

1058
packet albacore tuna 170
sliced granny smith apple 80
1/2 kashi bar 115

1200, workout

4 scoops Xtend in 1/4 gallon water

100, Post
2 scoops Isopure 230
Sunkist float 275
1.5 kashi bars 130
2 slices fiber flax bread 190

115-135, cardio, stationary bike HIIT

2 scoops Xtend in blender bottle

215
packet albacore tuna 170
1 slice flax fiber 95
sliced granny smith apple 80

400
packet albacore tuna 170
20 g brown rice 80
1 serving OJ 110

600
-- same as 400 meal 360
1 scoop whey isolate generic 120

800
-- same as 600 meal 360
yoplait no-fat yogurt 110

1000, bed
340 g fat-free cottage cheese 240
28 walnuts 290
2 fish oil pills, 1 flaxseed pill, 2 MSM pills 65

3920/4000

Initial number was 3720, but I tweaked some foods, made my post and meal after it a bit bigger.

I'll do some decline work because I have little or no lower chest to speak of. And some flat bench dumbbell work. If back is feeling OK I'll do some barbell curls. If not, I'll do that superset thing I did last time for Biceps. Cardio on bike for HIIT.

It feels good to plan out my day so I don't have to wonder and worry what to eat next.

[n88tr]

workout didn't go according to plan... ended up doing mostly upper chest work

hammer strength machine
2x12 115 lbs
x2 225 lbs NEW Personal Best
x4 205 lbs
x6 185 lbs

incline machine press
x8 100 lbs
x0 160 lbs
x4 150 lbs
2x6 150 lbs

dumbbell bench press, incline
x6 45's
x5 45's
2x6 45's

dumbbell bench press, flat
x3 50's, finished set x3 45's
2x6 45's

machine arm curls, both arms at once
2x15 50 lbs
2x8 40 lbs, some partial reps, pain starts
2x15 30 lbs, all partial reps, bicep pump and pain together

seated dumbbell hammer curls
3x4 25's, dropset to x5 or 7 reps i didn't count with 20's, finally single arm curls, 3 or 4 reps with 20 lb dumbbell [all pain here, arm veins out!]

got myself a bicep pump, all veins standing out.

115, Post + Stretches

Then bike cardio.

-- My Hammer str numbers have shot the fuk up since I started it. But I think they'll stay maxed at 225 for a while now, those reps are hard! Kind of discouraging though, I saw the biggest guy in the gym [he's ALWAYS THERE in the gym], slap on 4 plates on each side and do it easy. I doubt he's natural, he looks like Evan Centopani but not so much conditioning.

[n88tr]

--rest of 2-12 ordinary stuff, calories a little under 4000

2-13, back+shoulders+delts at home YMCA gym

before 300 pm diet not recorded. as I recall, it was brown rice, 1/2 kashi bars and bananas for carbs. Protein was chicken breast pieces, tuna in water, tuna packets and whey isolate.

300, at home, eat out
2 Arby's medium roastbeef sandwiches, plain, approx 1000
1st one was just the meat, second one i used 2 slices flax fiber bread for it. i say approx because i didn't use their buns so that messes with the nutritional content and calories of the product

500
3 scoops whey isolate generic 360
1 slice whole wheat 120
2 pieces bakery, cheat, approx 1500

630, workout, back+shoulders+delts

4 scoops xtend in 1/4 gallon water during

shoulder press machine
2x12 50 lbs, warm up
x6 87.5 lbs
x6 125 lbs, NEW Personal Best i believe
x6 100 lbs

pec deck rear flies
x6 90 lbs
x6 100 lbs
x6 120 lbs
x6 130 lbs
4x6 100 lbs

cable row
2x25 200 lbs

1-arm dumbbell row
x8 40 lbs left arm, no rest x8 40 lbs right arm, warm up
x6 70 lbs left arm, 30 sec rest, x6 70 lbs right arm, 30 sec rest
x6 70 lbs left arm, 30 sec rest, x6 70 lbs right arm, 30 sec rest
x6 70 lbs left arm, 30 sec rest, x6 70 lbs right arm, 30 sec rest
x6 70 lbs left arm, 30 sec rest, x6 70 lbs right arm

shoulder press machine
x8 90 lbs
x8 80 lbs
4x7-8 70 lbs, each set was to failure

730, Stretches + Post at home
150 g chicken breast pieces 600
2 Sunkist sodas 220

1030, bed
340 g fat-free cottage cheese 240
28 walnuts 290
2 fish oil pills, 1 flaxseed pill, 2 MSM pills 65

6539/4000 OVER. Cheat helped that out... plus 300 meal. Not sweating it too much, Mon-Thur plan to hit the cardio hard again.

As for the workout, it was very good. Went for higher than usual reps with cable row. 6 or 8 reps with their 200 lbs isn't worth doing so i did 2 sets of 25 reps. Those were hard reps after 12. Bicep, forearm and upper back pump. I think I've figured out this pump thing, just keep pushing after being sort of tired or a little pain, just keep pushing to get all the blood in the muscle. 1-arm rows I didn't think I could do because when i get a forearm pump my grip usually fails fast and i hold the DB funny [one end is higher up then the other, like it's falling out of my hand but i force my grip on it], but that didn't happen this time. I had longer rest periods between sets, I think that helped a lot. Plus i was feeling really good and not worrying about anything, that had a lot to do with it too.

===

2-14, OFF

1010 am, up, power sleep

1025
109 g chicken breast pieces 436
1/2 kashi bar 35
2 fish oil pills, 1 flaxseed pill, 2 multivits pills 65

1225
3 scoops whey generic 360
1/2 kashi bar 35
7 baby carrots 80

215
2 scoops xtend in water

330
48 g chicken breast pieces 192
1/2 can tuna in water 160
2 bananas, 9 baby carrots 260

535, eat out
6 oz sirloin steak 524
6 oz mashed potatoes 185
2 small slices sourdough bread approx 250

635
2 scoops xtend in water

800, left overs
6 oz sirloin steak 524
6 oz mashed potatoes 185
1 small slice sourdough bread, approx 200

1050
3 scoops whey generic 360
400 cal brown rice

1200, bed
2 scoops xtend in water
28 almonds 390
2 fish oil pills, 1 flaxseed pill, 2 MSM pills 65

4706/4000 OVER. Eating out did me in, but the steak and potatoes were so good it was surreal. But my fat won't be surreal...

===

2-15, OFF

900 am, up

910
Quaker's To Go breakfast bar 225
3 scoops whey generic 360
2 fish oil pills, 1 flaxseed pill, 2 multivits pills 65

1110
130 g chicken breast pieces 520
68 g brown rice 272

120
albacore tuna packet 170
Quaker's To Go breakfast bar 225

330
122 g chicken breast pieces w/ Tabasco sauce 488
Quaker's To Go breakfast bar 225

500
2 scoops xtend in water

640
144 g chicken breast pieces w/ Tabasco sauce 576
68 g brown rice 272

835
144 g chicken breast pieces w/ Tabasco sauce 576
2 servings Orange Juice 220

930
2 scoops xtend in water

1110, bed
340 g fat-free cottage cheese 240
28 walnuts 290
2 fish oil pills, 1 flaxseed pill, 2 MSM pills 65

4589/4000 OVER. Too many To Go bars early on. Gotta learn to remember to eat less on days I don't do jack.

Overate all my days. Not good. I don't know if it really matters though if I'm going to do cardio on mon,tues,weds and thurs as I plan to do this week. If I hit it hard with the stairclimber I burn about 600 calories for 45 minutes. Less intense would be like 25 or 30 mins stairclimber makes 300-350 calories, even less would be the bike HIT which burns 200 calories for 20 minutes.

Oh yeah got some Tabasco sauce at the store. Was curious what it would taste like so i drown my chicken pieces in it [bottle says no calories, fat, sugar] damn stuff was hot! Adds a nice kick to bland foods though. I like Tabasco, I think it's going to be a staple in my diet.

On friday weighed myself, at 235.9 lbs
Saturday morning empty stomach peed out, 225.4 lbs
Bodyfat is still high, dunno around 20 % or so, got a ways to go here, barely started

Tomorrow, hit Back + Shoulders + Traps + Cardio
Next, Lower with high reps + Cardio
Then, Chest + Bicep + Cardio
Finally, Triceps + Cardio

[n88tr]

2-15, Monday, Back+Shoulders+Traps+Cardio

930 am, up

945
89 g chicken breast pieces 356
57 g brown rice 228
2 fish oil pills, 1 flaxseed pill, 2 multivitamins 65

1200
104 g chicken breast pieces 416
51 g brown rice 204

200
97 g chicken breast pieces 388
1 serving Orange juice 110
banana 109

500
albacore tuna packet 170
1/2 kashi bar 35

700, pre-workout meal
1 scoop Isopure whey 115
banana 109
1 kashi bar 230

800, workout

4 scoops Xtend in 1/4 gallon water during workout

cable row
2x12 80 lbs, warm up
x8 140 lbs
x8 160 lbs
2x8 200 lbs

seated row machine
2x8 50 lbs, hands vertical grips
2x8 100 lbs, " "
x6 130 lbs, " "
x6 150 lbs, " "
3x8 100 lbs, hands horizontal grips

dumbbell shoulder military press
x0 45's
x0 40's
4x8 35's

barbell shrugs, bar wt inc, 45 lbs
x10 135 lbs
x10 155 lbs
x8 175 lbs

barbell row, bar wt inc, 45 lbs
4x10 65 lbs

900, Post + Stretches
2 scoops Isopure whey 230
2 slices fiber flax bread 190
Sunkist Float soda 275

930-1000, Cardio stationary bike, medium intensity
201 calories burned, traveled 6.7 miles for 30 minutes, level 8

1100, bed
680 g fat-free cottage cheese 480
28 almonds 390
2 fish oil pills, 1 flaxseed pill, 2 MSM 65

4168/4000 Cardio evens it out, = 3967

-- Typical workout. Mil presses didn't go so well but I was working hard so that's what matters. Light weight barbell rows, all focus on form and hitting upper back and not lower back. Went well, those. Another upper body pump, from seated row machine. Cardio wasn't what I wanted but it's too cold to go outside, stairclimbers were full, and gym track was being used. Some cardio is better than none.

===

9-17, Lower

830 am, up

840
113 g chicken breast pieces w/ Tabasco sauce 452
42 g brown rice 168
2 fish oil pills, 1 flaxseed pill, 2 multivitamins 65

1100
106 g chicken breast pieces w/ Tabasco sauce 424
1 serving Orange Juice 110
banana 109

100, pre-workout meal
1 scoop whey isolate generic 120
1 slice fiber flax bread 95
banana 109

220, workout

4 scoops Xtend in 1/4 gallon water during workout

4 min bike warm up, 1 mile done

leg press, feet no space between them
2x20 5 plates
x15 7 plates
x15 13 plates
2x12 15 plates
x10 18 plates

single lying leg curls
x15 40 lbs, left
x15 40 lbs, right
x12 50 lbs, left
x12 50 lbs, right

lying leg curls
x6 100 lbs, hips raising
x6 80 lbs

abductor machine superset with adductor machine, no rest between transition
x15 100 lbs [abductor]
x15 100 lbs [adductor, see the pattern as sets go]
30 seconds rest
x15 180 lbs
x15 150 lbs
30 seconds rest
x15 200 lbs
x15 200 lbs
30 seconds rest
x10 250 lbs, 1/2 ROM reps near the end
x10 200 lbs, " '

standing calf raises
2x30 50 lbs
2x20 50 lbs, all pain reps

330, Post
1 scoop Isopure, 1 scoop whey generic 235
2 slices fiber flax bread 190
Sunkist Float soda 275
Sliced apple 70

300-330, Cardio
Nope, everything full. Sorry.

600
albacore tuna packet 170
kashi bar 230

900
1 scoop Isopure whey, 1 scoop generic whey 235
banana 109

1100, bed
340 g fat-free cottage cheese 240
28 almonds 390
2 fish oil pills, 1 flaxseed pill, 2 MSM 65

3811/4000

Workout good. High reps made me hot again, Xtend helpled cool me out. High as in terms of my own record of reps, 15 is a lot for me on the leg press. Someone else's high might be 40 or 50, but w/e. Calf raises were a pain, literally but I thought about other stuff and just got em done. Lowered my calories after post, was worried about going over again.

===

Previous 2-17 entry stricken, it has changed greatly. New one below.

[n88tr]

2-17, Wednesday, Chest + Biceps + Cardio

930 am, up

945
1 scoop Isopure whey, 1 scoop whey generic 235
banana 109
1 slice fiber flax bread 95
2 fish oil pills, 1 flaxseed pill, 2 Multivitamins 65

1200
albacore tuna packet 170
sliced apple 74
banana 109

150
albacore tuna packet 170
sliced apple 74
banana 109

440
albacore tuna packet 170
1 kashi bar 230

600, pre-workout meal
1 scoop Isopure whey 115
1 slice fiber flax bread 95
banana 109

720-830, workout

4 scoops Xtend in 1/4 gallon water during

hammer strength machine
2x15 120 lbs, warm up
3x10 150 lbs

pec deck flies
x3 130 lbs too light, finished set x3 150 lbs
x8 150 lbs
x6 170 lbs
x6 190 lbs
x4 210 lbs

incline press machine
x2 100 too light, finished set x4 110 lbs
2x6 150 lbs

dumbbell flies, flat
x10 25's
x10 30's
x8 35's NEW Personal Best
x4 40s' finshed set x4 30's NEW Personal Best
2x8 30's

preacher curls w/ rest
21's 55 lbs
21's 65 lbs

1-arm preacher curls w/ rest
x2 15 lbs, too light finished set x4 25 lbs right arm
x6 25 lbs left arm
x8 25 lbs right arm
x8 25 lbs left arm
x8 30 lbs right arm, 1/2 ROM reps
x8 30 lbs left arm, 1/2 ROM reps
x8 35 lbs right arm, 1/2 ROM reps NEW Personal Best
x8 35 lbs left arm, 1/2 ROM reps NEW Personal Best
x4 45 lbs right arm, finished set x4 30 lbs 1/2 ROM reps NEW Personal Best
x4 45 lbs left arm, finished set x4 30 lbs 1/2 ROM reps NEW Personal Best
2x8 30 lbs left arm, full ROM reps
2x8 30 lbs right arm, full ROM reps

830, Post + Stretches
2 scoops whey generic 240
2 slices fiber flax bread 190
1/2 kashi bar 115
Sunkist Float soda 275

845-920, bike cardio

2 scoops Xtend in blender bottle during

level 6, some 8, near the end 10
301 calories burned, 7.8 miles

1100, bed
300 g fat-free cottage cheese 200
28 almonds 390
2 fish oil pills, 1 flaxseed pill, 2 MSM 65

3404/4000. This was good numbers day. I was thinking of lowering my number to 3400 or thereabouts, so this worked out very well. Post was very filling and cardio was good too, not difficult just takes time. Weight session was very good, all around. NEW Personal Best on dumbbell flies and on 1-arm preacher curls, those were insane, just kept upping the weight. Another upper body pump, satisfying.
Still fat though, gotta keep doing cardio and eating clean. I dunno what number I want to get down to, but I got my BF tested, I'm at 21.3 as of yesterday pre-workout with a BMI of 26.7. The BF at my height and weight classifies me as slightly overweight and I do look it, all in the midsection and some in the upper thighs. I'm at 225 now, want to get down to 200 and see how things look, do an eval and then keep going. I do want to stop then clean bulk and lift big again, though I don't know when that will be. Looking ahead, it might be beyond the cut end date, I really don't know.