niXon's Training Log - Cutting

Discussion in 'Training Logs' started by niXon, Mar 7, 2005.

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  1. niXon

    niXon OT Supporter

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    Stats

    Current Weight: 271 :big grin:
    Starting Weight: 350
    Height: 6'4
    Age: 19
    Goal Weight: 220

    So ive been cutting for about 7 months (5 Months Really Serious) and have lost 79 pounds. Its not terribly noticeable appearence wise, but all my clothes are now too big :bigthumb: Anways Ill be updating daily with workouts and weekly with weight.

    Workout Plan

    Mondays: Legs/Shoulders
    Tuesdays: 40 Minutes of Cardio (Interval Training)
    Wednesdays: Back/Biceps
    Thursdays:
    40 Minutes of Cardio (Interval Training)
    Friday: Chest/Triceps/Forearms

    As of late Ive been trying to incorporate at least 15-20 minutes of Cardio each weight lifting day, and usually 30 on Saturday and Sunday.

    Food Intake

    For the remainder of my cut I will be following a GI Diet (Glycemic Index)
     
    Last edited: Aug 19, 2005
  2. niXon

    niXon OT Supporter

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    3/07/05

    Food Intake

    Breakfast: 1 Low Fat Bran Muffin
    Lunch: Natty PB+Jam on Flax Bread, 1 Cup Carrots, 1 cup Grapes, 1 Apple
    Snack: Ultra Lean Chicken Breast on Flax Bread, 2 tbsp Mustard, 10 rice cake minis
    Dinner: Large Salad, with Low Fat Ceasar Dressing
    PWO Meal: 2 Scoops BSL Protein, 1 cup skim milk, 1 banana

    Workout - Legs/Shoulders

    5 minute bike to Warm-up - 75 Calories

    Leg Press 270lbs x 8 x 3
    Standing Calf Raise 200lbs x 10 x 2
    Leg Extensions 90lbs x 10 x 2
    Dumbbell Shoulder Press 27.5lbs x 8 x 3
    Side Laterals (Dumbbell) 13.5 x 10 x 3

    All in all a pretty good day :)
     
  3. niXon

    niXon OT Supporter

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    3/08/05

    Food Intake

    Breakfast: Nothing (Woke up at 10:30)
    Lunch: 4 Slices Ultra Lean Chicken Breast on Flax Bread, 1 cup carrots, 1 Banana, 3/4 Cup Low Fat Yogurt
    Snack:2 rice cakes, 1 tbsp Natty PB
    Dinner: Large Piece of Steak, 10 Whole Mushrooms, 1 cup of corn

    Workout - Cardio

    40 Minutes Interval Training (Fasted) - 730 Calories
    2 Hours Biking


     
    Last edited: Mar 10, 2005
  4. niXon

    niXon OT Supporter

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    3/09/05

    Food Intake

    Breakfast: 1 Gala Apple
    Lunch: 4 Slices Ultra Lean Chicken Breast on Flax Bread, 1 cup carrots, 1 Fruit Cup, 6 Graham Crackers
    Dinner: 2 Tortilla Wraps (Lean Chicken, Lettuce, Tomatoe, Light Miracle Whip), 1.5 cups Peach Yogurt.
    PWO Meal: 2 Scoops BSL Whey Protein, 1 Cup Milk, 1 Banana

    Workout - Back/Biceps

    Lateral Row (Cable) - 90lbs x 10 x 3
    Wide Grip Pulldowns - 70lbs x 10 x 3
    Shrugs (Dumbell) - 50lbs x 10 x 3
    Hammer Curls - 27.5lbs x 10 x 3
    Barbell Curls - 35lbs x 10 x 3

    2 Hours Biking
     
  5. niXon

    niXon OT Supporter

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    3/10/05

    Food Intake

    Breakfast: Coffee, 12 Grain Bagel, Fruit Cup
    Lunch: 4 Slices Ultra Lean Chicken Breast on Flax Bread, 1 cup carrots, 1 Fruit Cup, 1 Apple, 4 Rye Crackers (wasa)
    Snack: 1 bowl Froot Loops, 4 tablespoons sliced almonds
    Dinner: Stir Fry (1 cup lean steak (thin), 1 cup mushroom slices, 1 cup angel hair pasta)


    Workout - Cardio

    2 Hours Biking

     
    Last edited: Mar 11, 2005
  6. niXon

    niXon OT Supporter

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    3/11/05

    Food Intake

    Breakfast: 1 cup of juice, 12 grain bagel
    Lunch: 4 slices fat free ham on Flax Bread, 1 Cup Carrots, 1/3 cup craisans, 1 Apple, 4 Wasa Crackers
    Dinner: Large Salad (1 chicken breast), with Low Fat Ranch Dressing
    PWO Meal: 2 Scoops BSL Protein, 1 cup skim milk, 2 banana, 20~ Pretzels

    Workout - Chest/Triceps/Forearms

    5 minute bike to Warm-up - 75 Calories

    Bench Press
    95lbs x 8
    105lbs x 6
    110lbs x 5
    115lbs x 4
    95lbs x 7
    Pec Deck - 90lbs x 10 x 3
    Tricep Extensions (Cable) - 70lbs x 8 x 3
    Tricep Pushdowns (Cable) - 90lbs x 10 x 3
    Wrist Curls - 40lbs x 10 x 3
    Reverse Curls - 30lbs x 10 x 2



     
    Last edited: Mar 13, 2005
  7. niXon

    niXon OT Supporter

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    3/12/05

    Food Intake

    Breakfast: Coffee, 12 Grain Bagel, Fruit Cup
    Lunch: 4 Slices Low Fat Ham on Flax Bread, 1 cup carrots, 1 Apple Sauce, 3 tiny boxes of Raisans, 4 Rye Crackers (wasa)
    Snack: 12 grain Bagel :o
    Dinner: Chicken Fajitas (2 chicken Breasts, 2 tortilla wraps, 1 cup tomatoes, 1 cup lettuce, 5tbsp of grated marble cheese, 1 cup salsa)

    Workout - Cardio

    30 Minute Treadmill Walk - 430 Calories


    So hard not weighing myself at the end of the week :hs: But the clothes keep getting bigger so I think come April 1st, Ill be down a fair chunk of fat :cool:


     
    Last edited: Mar 13, 2005
  8. niXon

    niXon OT Supporter

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    3/13/05

    Food Intake

    Breakfast: Coffee, 12 Grain Bagel
    Lunch: Natty PB and Jam on Flax Bread, 1 cup carrots, 2 cups green grapes, 1 cup Pretzels, Fruit Cup
    Snack: 8 seasame snaps (cracker type things), 1/3 cup natural unsalted almonds, 3/4 cup Low Fat Peach Yogurt
    Dinner: Chicken Breast (Broiled), Corn, Rice

    Workout - Cardio

    Took the Night Off :o

     
    Last edited: Mar 14, 2005
  9. ~*Pogovina*~

    ~*Pogovina*~ Whip it! Whip it good!!

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    looks like you're doing a fantastic job! keep up the good work and I look forward to seeing you shrink as the month progresses :)
     
  10. niXon

    niXon OT Supporter

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    I was waiting for someone to reply :hsd:, Thanks for the props, you've done an amazing job yourself. After reading your story, I knew that there was no way I could bitch about anything after hearing what you went through.

    April 1st the weigh in happens :noes:
     
  11. niXon

    niXon OT Supporter

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    3/14/05

    Food Intake

    Breakfast: Banana + Multivitamin
    Lunch:4 slices lowfat Turkey on Flax Bread, 1 Cup Carrots, 1 cup Celery, 1 fruit cup, 1 Fruit Leather, 4 Wasa Crackers
    Snack: Small Sausage Roll, 4 cookie wafer things :o
    Dinner: Spaghetti (1 chicken breast, 1 cup tomatoe sauce, 2 cups Rotini, 1 cup Mushrooms) 2 small cheesebuns :o
    PWO Meal: 2 Scoops BSL Protein, 1 cup skim milk, 1 banana

    Workout - Legs/Shoulders

    5 minute bike to Warm-up - 75 Calories

    Leg Press 290lbs x 8 x 3 (new PR :) )
    Standing Calf Raise 200lbs x 10 x 2
    Leg Extensions 90lbs x 10 x 2
    Shoulder Press 60lbs x 8 x 3
    Lateral Raise 50lbs x 10 x 3

    Was a pretty shitty day today, the couple bad things I ate really threw me off :sad2: Got into the gym hit a new PR on the Leg press, but other than that I just wasnt feeling it today :hsd:
     
  12. niXon

    niXon OT Supporter

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    3/15/05

    Food Intake

    Breakfast: Nothing (Woke up at 12:00pm)
    Lunch: Chicken Fajitas (1 large Chicken Breast, 2 tortilla wraps, 1 cup diced tomatoes, 1 cup chopped lettuce, 1 cup salsa), 3/4 Cup Low Fat Yogurt w/ fruit
    Dinner: Taco Salad (4 cups Romain Hearts, Ultra Lean Ground Hamburger, Tomatoe, Green Onion, cup crushed taco chips, Low Fat Thousand Island Dressing)

    Workout - Cardio

    40 Minutes Interval Training - 730 Calories
     
  13. niXon

    niXon OT Supporter

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    3/16/05

    Food Intake

    Breakfast: 1 Bowl of Oatmeal
    Lunch: 4 Slices Low Fat Turkey Breast on Flax Bread, lots of carrots, Fruit Cup, apple sauce, 4 Wasa Crackers
    Snack: 2 rice cakes w/ 1tbsp Natty PB, Fruit cup
    Dinner: 4 Slices Fat Free Ham (roast kind), 2 cups wild rice, Side Garden Salad w/ Fat Free Ceaser
    PWO Meal: 2 Scoops BSL Whey Protein, 1 Cup Milk, 1 Banana

    Workout - Back/Biceps

    Lateral Row (Cable) - 90lbs x 8 x 3
    Wide Grip Pulldowns - 80lbs x 10 x 3
    Shrugs (Dumbell) - 50lbs x 10 x 3
    Hammer Curls - 27.5lbs x 10 x 3
    Barbell Curls - 40lbs x 10 x 3

    Gonna have to start working on my grip strength soon. :o

     
    Last edited: Mar 17, 2005
  14. niXon

    niXon OT Supporter

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    3/17/05

    Food Intake

    Breakfast: Coffee, Apple Juice, Banana
    Lunch: 3 slices Fat Free Turkey on Flax Bread, Carrots, Grapes, Fruit Cup, Fruit Leather thing
    Snack: 8 sesame Snaps
    Dinner: Chicken Breast, Rice, Corn

    Workout - Cardio

    40 Minutes Interval Training - 750 Calories

    Had a small sundae for a treat today after dinner. 1 scoop Ice Cream, 1 banana, 3tbsp Fat Free Caramel :yum:
     
    Last edited: Mar 18, 2005
  15. niXon

    niXon OT Supporter

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    3/18/05

    Food Intake

    Breakfast: Coffee, 12 Grain Bagel
    Lunch: 4 slices Low Fat Turkey Breast on Flax Bread, 1 Cup Celery, 1/4 cup Craisans, Bag of Grapes, SunChips
    Dinner: Chicken Breast, Corn, Rice
    PWO Meal: 2 Scoops BSL Protein, 1 cup skim milk, 1 cup Frozen Strawberries

    Workout - Chest/Triceps/Forearms

    5 minute bike to Warm-up - 75 Calories

    Bench Press
    95lbs x 8
    105lbs x 6
    110lbs x 5
    115lbs x 4
    95lbs x 7
    Pec Deck - 90lbs x 10 x 3
    Tricep Extensions (Cable) - 70lbs x 8 x 3
    Tricep Pushdowns (Cable) - 100lbs x 10 x 3
    Wrist Curls - 40lbs x 10 x 3
    Reverse Curls - 30lbs x 10 x 2
     
  16. niXon

    niXon OT Supporter

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    3/19/05

    Food Intake

    Breakfast: Coffe, 12 Grain Bagel
    Lunch: Footlong Oven Roasted Chicken Breast Sub (Lettuce, Tomatoe, BBQ Sauce)
    Snack: Small bowl Rice Cake Minis
    Dinner:
    Chicken Fajitas (2 chicken Breasts, 2 tortilla wraps, 1 cup tomatoes, 1 cup lettuce, 5tbsp of grated marble cheese, 1 cup salsa)

    Workout - Cardio

    30 Minute Interval Training - 530 Calories

    Getting pretty sick, have a really bad cough now too. Cardio tonight was a bitch. Hoping I dont have to take tommrow off :hs:
     
    Last edited: Mar 20, 2005
  17. prech

    prech New Member

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    nice stuff, 2hrs biking is insane... i get bored after 20mins jogging!

    what are you doing for HIITing? I just started stat biking and it's incredibly tiring for only 10mins, what do you do for 30-40mins?

    by the way, your daily intake seems so small, are ya sure it's totaling up to 2400? for example 3/13 thru 3/17 don't seem more than 2000 calories if that, unless those protein shakes post-workout are insanely concentrated :)
     
  18. niXon

    niXon OT Supporter

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    2 Hours biking isnt exactly what you think. I ride mountain bikes and those days that I did ride for 2 hours, it was at the skatepark. Pumping around in the bowls and jumps and such (good upper body workout). No way in hell I could sit on a stationary for 2 hours :eek3: And at the current moment my food intake isnt at 2400 calories, if you notice in my first post It says, in brackets, beside food intake "(Effective April 1st)" For now im just trying to eat rationally and keep myself full, but come April 1st, everything will be tracked by Fitday and screencaps posted here.

    As for your HIIT question. Im not exactly doing HIIT, but just normal Interval Training. I walk on the treadmill (at a fast pace) for 5 minute intervals. It goes 5 minutes @ 3 incline, 5 minutes @ 13 incline (max) and keep alternating up until 40 minutes. It seems to be working well for me, not only in burning calories but also in working my calve muscles and tendons (which are extremely tight)

    Thanks for the post man, good to see people reading my logs :)
     
  19. niXon

    niXon OT Supporter

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    Thanks for the reply christophers. What would you reccommend for EFA's ? Right now in my protein shakes I add a tbsp of Flax Oil, do you think I should add some sort of Fish Oil Caps or something at the end of the day? As for the water comment, aside from my morning coffee (on the days I work) all I drink is water (I aim for 4 litres a day). Come April 1st I will be revamping and monitoring everything I eat, so your opinion on it would be awesome.

    Thanks again man its appreciated.


    EDIT: How does something like this look christophers :dunno: http://www.1fast400.com/?products_id=44
     
    Last edited: Mar 20, 2005
  20. niXon

    niXon OT Supporter

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    Fuck thats alot of pills :eek3: for like 4g of epa/dha thats 13 pills :ugh:
     
    Last edited: Mar 20, 2005
  21. niXon

    niXon OT Supporter

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    3/20/05

    Food Intake

    Breakfast: Coffe, 12 Grain Bagel
    Lunch:Natty PB and Jam on Flax Bread, Carrots and Celery
    Snack: Ultra Lean Chicken Breast on Flax Bread
    Dinner: 2 BLT's on Flax Bread, Bran Muffin

    **I ate too much bread today :o

    Workout - Cardio

    Took the night off - Fucking Cold :mad:

    Food intake today sucked, not sure if Ill work out or not. Fucking cough is killing me, I got sent home from work cause they didnt want others to catch it. Man I hate getting sick, especially now when it messes with my lifting :mad:
     
    Last edited: Mar 21, 2005
  22. niXon

    niXon OT Supporter

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    3/21/05

    Food Intake

    Breakfast: Bran Muffin
    Lunch: Ultra Lean Chicken Breast on Flax Bread, Carrots, 1/3 cup craisans, Fruit Cup, 4 Wasa Crackers
    Snack: 12 grain bagel
    Dinner: Turkey Breast, Corn, Rice

    Supplements

    Breakfast: 1 multi-vitamin, 2 fish oil capsules, 1 flax oil capsule
    Lunch: 2 fish oil capsules, 1 flax oil capsule
    Dinner:2 fish oil capsules, 1 flax oil capsule

    Feeling sicker than all hell today so I'm not working out and hoping ill be good to go on Wednesday. Started taxing fish oil and flax today thanks to christophers reccomendation. :)
     
  23. niXon

    niXon OT Supporter

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    3/22/05

    Food Intake

    Breakfast: Oatmeal, Banana, Tea
    Lunch: Low Fat Turkey Breast on Flax Bread, 3/4 cup Fat Free Yogurt, Fruit Cup
    Dinner:Chicken Breast, Corn
    Snack:Tea, Banana, 6 Graham Crackers

    Supplements

    Breakfast: 1 multi-vitamin, 2 fish oil capsules, 1 flax oil capsule
    Lunch: 2 fish oil capsules, 1 flax oil capsule
    Dinner:2 fish oil capsules, 1 flax oil capsule

    Sick :wtc:, On a plus note my order from Bodybuilding.com was shipped today.

    I ordered :

    http://www.bodybuilding.com/store/acc/myotape.html
    http://www.bodybuilding.com/store/acc/accu.html
    http://www.bodybuilding.com/store/shaker.html (mom melted my other in the dishwasher :mad: )
     
    Last edited: Mar 23, 2005
  24. niXon

    niXon OT Supporter

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    3/23/05

    Food Intake

    Breakfast: Nothing (woke up 12:30)
    Lunch: Bowl of Cheerios, 1 cup Skim milk, Banana
    Dinner:2 slices Flax Bread w/ Lean Roast (cooked in a crock pot), 1/2 cup water based gravy :o, 1 bowl of rice
    Snack:Water :hsugh:

    Supplements

    Breakfast:None
    Lunch: 1 Multivitamin, 3 fish oil capsules, 2 flax oil capsule
    Dinner:3 fish oil capsules, 1 flax oil capsule

    This Cold is really starting to piss me off, I've missed 3 workouts out so far and it doesnt look like I'll be getting better anytime soon :wtc:
     
    Last edited: Mar 25, 2005
  25. niXon

    niXon OT Supporter

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    3/24/05

    Food Intake

    Breakfast: Coffee, 12 Grain Bagel
    Lunch: 4 Slices Fat Free Turkey on Flax Bread, Carrots, Fruit Cup, 4 Wasa Crackers, 1/3 Cup Craisans
    Snack: 3/4 cup Fat Free Yogurt w/ fruit
    Dinner: Wendy's Chicken BLT Salad w/ Reduced Fat Ranch Dressing :yum:
    Snack:Small bowl goldfish crackers

    Supplements

    Breakfast:
    1 Multivitamin, 2 fish oil capsules, 1 flax oil capsule
    Lunch: 2 fish oil capsules, 1 flax oil capsule
    Dinner:2 fish oil capsules, 1 flax oil capsule

    Salad Info (For those Interested)

    Calories: 310
    Fat: 16g
    Carbs: 10g
    Protein: 33g

    Dressing Info


    Calories: 111
    Fat: 11g
    Carbs:6g
    Protein: 2g

    Guess it isnt really that great of a choice :hsd:

    EDIT: Still Sick :mad:
     
    Last edited: Mar 25, 2005
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