maxx - training log, quest for contest prep conditioning

Discussion in 'Training Logs' started by maxxpower, Oct 11, 2007.

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  1. maxxpower

    maxxpower OG Lauren Crew - Observer OT Supporter

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    Im currently sitting at around 245 lbs @ 6ft1. (37 years old)
    I had planned on bulking from Sept to December and cut again next spring.
    Well, that was thrown aside with a surprise trip planned to the Caribbean in January.
    12 weeks to cut 30-35lbs.
    I will post my 242 lb pics tomorrow. Here are is a back double bi from August.
    [​IMG]

    My diet will consist of the following...
    6:30am - 2 slices low carb whole wheat bread and low fat pb. 3 scoop protein shake.

    9:00am - 1 can of tuna, 250ml of low fat yogurt

    11:30am - 1 can of tuna, 250ml of yogurt, 1 banana

    2:30pm - 1 can of tuna, 1 banana

    3:00pm - 45 to 60 mins of cardio

    4:30 - 1 cup of oatmeal

    6:30 - 2 slices low carb whole wheat bread and low fat pb. 2 scoop protein shake.

    7:00 - 1 hour heavy weight training, 2 scoop shake pwo.

    8:30 - 2 chicken breasts, 1 cup frozen california mix veggies.

    10:30 - 2 scoop shake.


    This works out to about the following...
    2000 cals
    115 g of carbs
    395 g of protien.

    My bulk diet runs about 5000 cals, 300g of carbs and 400g of protien.
    My maintenance diet is around 3000 cals, 175g of carbs, 350g of protien.

    Any comments or thoughts are appreciated.
     
    Last edited: Jan 23, 2008
  2. Skeletor

    Skeletor Guest

    I'm way less experienced and stuff but that's a shitload of protein, barely any carbs and fat.


    Also, you sure you're calculating your maintenence properly? I typically go over 3k cals/day at 200lbs and I'm actually losing a little weight it seems.



    Anyway, looking large, cutting down I'm sure you'll be shredded/ripped/allthatgoodstuff :bigthumb:
     
  3. maxxpower

    maxxpower OG Lauren Crew - Observer OT Supporter

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    Yeah, the maintenance is + or - 500 cals.
    What I mean by maintenance is my training drops to 3 days a week and my diet becomes less regimented.
    So, my metabolism slows down quite a bit and my calories burnt goes down.
    Like you, if I maintain my training, I lose weight at 3k cals.
     
  4. knucks

    knucks Active Member

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    I don't think that's enough cals..
     
  5. maxxpower

    maxxpower OG Lauren Crew - Observer OT Supporter

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    I was questioning this too.
    I cut pretty good before summer on a similar diet with little muscle loss (supplemented).
    I should be at around 5-8% BF at 215-210.
    I will know more in a couple weeks, i respond pretty quick.
     
  6. maxxpower

    maxxpower OG Lauren Crew - Observer OT Supporter

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    Update.
    Its been 2 weeks and im down 8 lbs.
    I assume mostly water, but good none the less.
    I now train twice daily with cardio in afternoon and heavy weights in evening.
    Cheated twice on meals.
    Still on track for 210-215 in Jan.
     
  7. maxxpower

    maxxpower OG Lauren Crew - Observer OT Supporter

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    Almost 4 weeks now.
    Weight today was 238 with a little water retention.
    Diet is going strong with a few off days due to technical difficulties.
    Vascularity is improving quite well, arms, shoulders and legs.
    Slowly chipping away at the belt line.
    Next week will see an increase in cardio and final 8 weeks using a few MG of ephedrine a day.
     
  8. maxxpower

    maxxpower OG Lauren Crew - Observer OT Supporter

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    Well, almost 6 weeks and I fucked up.
    Did too much weight on leg extensions and pulled my spinal erectors.
    I am soo upset with myself right now as I know exactly how and why it happened and it could have been avoided.
    This will put me a week behind. But, I was slightly ahead of schedule anyway. Not sure if I will meet my target weight, but, the mirror will show the results as the abs are just starting to show and I still have 8 weeks to go.
    This week is slow with mostly rehab work getting my back up to speed.
     
  9. maxxpower

    maxxpower OG Lauren Crew - Observer OT Supporter

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    Update.
    Legs/Back injury healing well.
    Diet is still clean, less than 3k cals a day.
    Cardio is a bit slower due to injury.

    Legs, arms and chest vascularity coming in.
    I think im still 5-10lbs away from my abs.
    Updated pics coming soon.
     
  10. Skeletor

    Skeletor Guest

    injured your back from leg extensions? that's crazy
     
  11. maxxpower

    maxxpower OG Lauren Crew - Observer OT Supporter

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    spinal erectors.
    major muscle used on the retract from leg extensions. Not fun.
     
  12. Genghis.Tron

    Genghis.Tron New Member

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    You bulked with 2000 more cals than maintenance ?
     
  13. maxxpower

    maxxpower OG Lauren Crew - Observer OT Supporter

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    yes, not sure why that would be a question. 2k cals over maintenance would definitely be considered bulking.
     
  14. maxxpower

    maxxpower OG Lauren Crew - Observer OT Supporter

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    Update
    Nov 28th.
    234-236 lbs depending on water retention.
    Spinal erectors are still tender, but legs are coming around.
    Not losing much weight, but, BF is dropping.
    Vascularity is coming in triceps, shoulders.
    Separation of my quads for the first time in years.
    Calf separation is coming in.
    Problem area still is the wasteline. But, its always the last to go.
    Diet is still pretty clean. Ive increased carbs by 50g a day.
    Cardio is 30 mins daily.
    Weights is 1 hr daily.
     
  15. Genghis.Tron

    Genghis.Tron New Member

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    Because 2k cals over maintenance is a HUGE bump, especially since 1 lb of fat is liek 3500 cals worth.
     
  16. maxxpower

    maxxpower OG Lauren Crew - Observer OT Supporter

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    Its become obvious that 210-215 will not be achievable before my goal date of Jan 12 without sacraficing LBM.
    But, im ok with that as long as im still gaining.
    Sups now are..
    300-400g protein daily.
    100mg aspirin
    50mg ephedrine twice daily.
    5g creatine.
     
  17. maxxpower

    maxxpower OG Lauren Crew - Observer OT Supporter

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    When I bulk, I bulk.
    Yes 2k cals is large, but if im not gaining fat, then its what is needed.
    I know guys that maintain at 3500k and bulk at 6k. It all depends on what your burning.
    Off season im generally 260-275 lbs, im burning huge calories just carrying around the off season weight. Add in extra sups and a higher intensity workout and its easy to take care of that extra 2k cals.
    Maintenance weight is generally 245 lbs and dieting is below that.
     
  18. maxxpower

    maxxpower OG Lauren Crew - Observer OT Supporter

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    Update.
    7 weeks in.
    Not much total weight loss, but, improved LBM, even better.
    5 weeks until my vacation so its time to step things up.
    Here are some updated pics.
    Shitty lighting, but, oh well. Better pics this weekend.

    Dry Pics.
    237 lbs, not the best day for water.
    [​IMG]

    [​IMG]
     
  19. Skeletor

    Skeletor Guest

    damn dude looking solid as hell :coold: the cut is definitely going nicely
     
  20. Undefined

    Undefined New Member

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    no fat in your diet? 115 g carbs and 395 g protein is right around 2000 cals alone...so you're shooting for 0 fat?
     
  21. maxxpower

    maxxpower OG Lauren Crew - Observer OT Supporter

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    this is the actual diet give or take.

    6:30am - 2 slices low carb whole wheat bread and low fat pb. 3 scoop protein shake.

    9:00am - 1 can of tuna, 250ml of low fat yogurt

    11:30am - 1 can of tuna, 250ml of yogurt, 1 banana

    2:30pm - 1 can of tuna, 1 banana

    3:00pm - 45 to 60 mins of cardio

    4:30 - 1 cup of oatmeal

    6:30 - 2 slices low carb whole wheat bread and low fat pb. 2 scoop protein shake.

    7:00 - 1 hour heavy weight training, 2 scoop shake pwo.

    8:30 - 2 chicken breasts, 1 cup frozen california mix veggies.

    10:30 - 2 scoop shake.


    This works out to about the following...
    2000 cals
    115 g of carbs
    395 g of protien.
     
  22. gsxtasyd

    gsxtasyd Lift Big........Eat Big........Sleep Big........GE

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    I think you would do better with more fat and maybe a little less protein (50-75g)...a little less carbs altho 115 is okay

    just my opinion you know your body better than i do.

    Good work, keep it up
     
  23. maxxpower

    maxxpower OG Lauren Crew - Observer OT Supporter

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    Well, flu is done and my cut continues.
    Not losing much weight but getting leaner.
    Interesting, my weight went up this week 2lbs, but probably water from xmas cheesecake!!!

    No way in hell am I gonna make 215. Im almost 240 but getting leaner and leaner. 215 would be like contest weight.
    After my vacation im going to continue the cut none the less.
     
  24. maxxpower

    maxxpower OG Lauren Crew - Observer OT Supporter

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    Update.
    210-215 is a joke.
    Im gaining LBM like crazy and barely eating.
    Im 240-242 right now and my abs are becoming visible during low water times.
    New veins coming through.
    Strength is insane, new PR bench of 405 last week. WOOT!!!
    Last couple weeks of crash dieting. Im hoping all will come together over the next 2 weeks.
    Either way, i might not be cut during my vacation, but im gonna be a big lean fucker.
     
    Last edited: Dec 31, 2007
  25. DTR rex

    DTR rex New Member

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    You're doing what most can't do... Which is maintain or gain strength/weight and become leaner at the same time. Your diet has an insane amount of protein though. If I were you I would add some more fats and cut that protein down.

    Either way though, you're looking good and once you get another 5% of fat off you're going to look great :bigthumb:
     
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