temp's cutting log.

Discussion in 'Training Logs' started by temp, Jan 30, 2006.

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  1. temp

    temp Coach of the Year.

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    Vital info:
    Age - 21
    Sex - Male
    Height - 6'1"
    Weight - 193 lbs.
    BF% - ~21.7% (used an analyzer earlier today)

    2 summers ago, I tried cutting as per advice found on F&N. I spent about 4 months cutting down from 215 or so to about 185. Around August 2004, I stopped lifting entirely (went to school and was scared off by all the brolys at the gym), and haven't been back consistently until this month. As a result, I imagine my BF% is much higher than previously, and my gains are non-existent.

    My main goal is to cut my body fat down to 10-15%, then bulk. While cutting, I will still try to increase my LBM through strength training (3 times a week) and eating very clean. I will also use HIIT in my days outside of training (3-4 times a week).

    I'm looking at eating around 2900 maintenance calories a day, with about 225 grams of protein.

    Supplements I'll be using:
    -multivitamin (currently One-A-Day Men's Health Formula)
    -Fish Oil (1200 mg X 3 once a day)
    -Yohimibine HCL (currently 5mg each morning, planning to bump it up soon)
    -Caffeine (200 mg x 3-4 times a day)
    -Ephedrine HCL (25 mg x 2-3 times a day)

    I also recently ordered Lean Green (Green Tea Extract) and Sesamin, and will incorporate them into my diet ASAP. I'm trying out an ECY stack, taking the Yohimibine (w/ caffeine) at 7 AM, waiting 2 hours to eat, and then starting Ephedrine (w/ caffeine) shortly thereafter every 3-4 hours.

    Additional goals: 8 solid hours of sleep each night, any possible increase of LBM as a result of lifting again (even while cutting).
     
  2. MaineSucks

    MaineSucks OT Supporter

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    might want to look into L-Theanine if your sleep cycles are affected by caffeine. Its good to take an hour before sleep to help you relax
     
  3. temp

    temp Coach of the Year.

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    Monday - 1/30/06

    Diet:
    8 AM - 5 mg of Yohimibine, forgot to take caffeine

    10 AM - Breakfast:
    ~2 cups of scrambled eggs
    1 raw banana
    multivitamin
    25 mg Vasopro Ephedrine
    200 mg caffeine
    3.6 g fish oil

    12 PM:
    2.25 cups skim milk
    2 scoops ON Whey protein
    2 cups starkist albacore tuna

    2 PM:
    25 mg Vasopro Ephedrine
    200 mg Caffeine

    3 PM:
    1 oz Blue Diamond Almonds

    6 PM:
    2 Grilled Chicken Breasts
    25 mg Ephedrine
    200 mg Caffeine

    11:15 PM (pre-cardio):
    1 oz Blue Diamond Almonds
    1 g Sesamin (just got it around 8 PM in the mail)

    11:45 PM (post-cardio):
    1.75 cups skim milk
    2 scoops ON Whey Protein
    1 oz Blue Diamond Almonds
    16 fl oz Lemon-Lime Gatorade

    Total Intake: 2783 cals, 156 g fat, 135 g carbs, 227 g protein

    Cardio: Elliptical Machine HIIT
    - 5 min warm-up (~4 mph)
    - 30 sec sprint/30 sec jog for 5 mins.
    - 3 minute cooldown (~2 mph)

    It was a long day at work, and I was in class/meetings from 5 - 11 PM. I plan to get cardio in around 7 PM or early in the morning later on in my daily routine.
     
    Last edited: Jan 31, 2006
  4. temp

    temp Coach of the Year.

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    I'm going to give this a week or two, but I will definitely consider that if things don't improve. Thanks for the input.
     
  5. temp

    temp Coach of the Year.

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    Although I was only off by 100 in maintenance calories today, I feel like my carb intake and fat intake was a bit high for a day that didn't involve strength-training. I plan on spacing my meals out a little more evenly, and incorporating Sesamin/Lean Green into my diet tomorrow. It looks like I'll have to find something besides scrambled eggs for breakfast (the options are limited in my cafeteria...)
     
  6. temp

    temp Coach of the Year.

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    Tuesday - 1/31/06 - Day 2

    Diet:
    5 AM - 7.5 mg of Yohimibine, 200 mg caffeine
    6:40 AM - 500 mg Lean Green, 1 g Sesamin

    7 AM - Breakfast:
    1 multivitamin
    3.6 g fish oil
    2 boiled egg whites
    1.5 cups of oatmeal

    9 AM -
    200 mg caffeine
    25 mg Ephedrine
    1 banana, raw
    1 scoop ON Whey Protein

    10:40 AM -
    1 g Sesamin

    11 AM (lunch / hour before workout) -
    2 chicken breasts, grilled
    5 baby carrots, raw
    1 oz brocolli leaves, raw
    1/2 cup cucumbers, raw

    1 PM (post-workout) -
    4 fl oz. Lemon-Lime Gatorade
    1 banana, raw
    2 scoops ON Whey Protein

    2 PM -
    200 mg caffeine, 25 mg ephedrine
    1 Powerbar
    1 oz raw almonds

    4:40 PM - 500 mg Lean Green, 1 g Sesamin

    5:00 PM -
    1 chicken breast, blackened
    1 egg white
    1 hard-boiled egg, whole
    1 cup cucumbers, raw
    1 cup brocolli, cooked

    7:30 PM -
    10 fl. oz Lemon-Lime Gatorade
    1 PB & J sandwich (natural PB, 2 slices whole grain bread, crappy sugary Jelly)

    11 PM -
    1 oz raw almonds
    1 cup Albacore Tuna, raw
    1200 mg fish oil

    Total: 2980 cals, 29% fat, 36% carbs, 34% protein

    Weights -
    Note: I'm in a Weight Training class at UT, and they are being very strict about us following along with their Periodizaiton routine. That being said, here are my high intensity - low volume (I'm also weak) lifts:

    Squats:
    bwt X 20 X 1
    45 X 10 X 1
    65 X 12 X 2
    65 X 10 X 1

    Bench:
    push-up X 10 X 1
    45 X 15 X 1
    65 X 10 X 2

    Overhead Press:
    45 X 10 X 1
    35 X 10 X 2

    DB Rows:
    12.5 X 15 X 1
    15 X 10 X 2

    Abs:
    Crunches - 3 X 10
     
  7. temp

    temp Coach of the Year.

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    Wednesday - 2/1/06

    I went to sleep late (around 1:30 AM or so), and tried to sleep for a good 6-7 hours. As a result, my diet schedule is really off-whack today. Additionally, ~2900 calories is WAYYY too much. I'm trying to cut down to around 2300 for now.

    Diet:
    9 AM - 10 mg of Yohimibine, 200 mg caffeine
    10:40 AM - 1 g Sesamin, 500 mg Lean Green

    11 AM - Lunch:
    2 chicken breasts, grilled
    1 cup celery
    1 cup cucumber
    multivitamin
    3.6 g fish oil

    2 PM:
    200 mg caffeine
    25 mg Vasopro Ephedrine

    2:30 PM:
    1 banana, raw
    1 Chick-Fil-A Chicken Sandwich

    4:30 PM:
    1 banana, raw

    6 PM:
    2 Grilled Chicken Breasts
    25 mg Ephedrine
    200 mg Caffeine
    1 cup green beans
    1 cup cucumbers
    1 cup celery

    7:15 PM:
    1 g Sesamin
    500 mg Lean Green

    11:15 PM (pre-cardio):
    2 scoops ON Whey protein
    1 Natural PB/Jelly Sandwich

    12:15 PM (post-cardio):
    20 fl oz. Lemon-Lime Gatorade

    Total Intake: ~2300 cals, 30% fat, 33% carbs, 36% protein

    Cardio: Elliptical Machine HIIT
    - 4 min warm-up (~4 mph)
    - 30 sec sprint/30 sec jog for 5 mins.
    - 3 minute cooldown (~3 mph)
     
  8. temp

    temp Coach of the Year.

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    So far, it looks like I accidentally bulked for 2 days (perhaps it will be good for a little metabolism and a fraction of an increase in LBM). I've gained about 3 lbs. since starting. Hopefully, the adjustment of my diet will help.
     
  9. temp

    temp Coach of the Year.

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    It's been over a month, but progress is good. I'm still trying to take in around 2000 calories a day, w/ 225 g of protein.

    I am down from 193 lbs (where I began) to 187, but I know I've also put on a pretty decent amount of muscle from noob gains. I've lost 2 inches from my waist (down from 34'' to 32'') and my face is noticeably thinner.

    I train 3 days a week, doing these four exercises every time:

    Squats:
    105 X 10 X 1
    165 X 5 X 3
    115 X 10 X 1

    Bench:
    70 X 10 X 1
    105 X 5 X 3
    75 X 10 X 1

    Shoulder Press:
    35 X 10 X 1
    50 X 5 X 3
    40 X 10 X 1

    DB Rows:
    22.5 X 10 X 1
    37.5 X 5 X 3
    25 X 10 X 1

    I also throw in lunges once a week, bicep curls once a week, and triceps once a week (pulldowns).

    I feel like I'm not doing enough for my lower body (only squats and lunges) and should throw something else into the mix.
     
  10. lif

    lif New Member

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    Throw in some DL's(conventional and straight/romanian) for some more lower body work
     
  11. temp

    temp Coach of the Year.

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    I've thrown in some light cardio that I wasn't doing earlier, and I'm down to 185 lbs as of today. It looks like for some reason I was plateauing around 187 lbs.
     
  12. adrenalin112

    adrenalin112 New Member

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    good job on that weight loss, now get those Big 3 numbers up! :squint:
     
  13. temp

    temp Coach of the Year.

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    So it's been a while... I kept lifting consistenly until May 4th, and then I took a month off for various reasons (finals, work, lack of access to a gym at home). During the off time, I really kept my diet in place. I cheated once or twice a week (if that), and usually not very significantly. I finally got back into the groove of things on Saturday and decided to start over with hypertrophy.

    On 1/30/06 I was 193.5 lbs.
    Today I am 171.5 lbs. There is definitely an improvement in my appearance, as a majority of the weight I've lost has to be fat and I still had some noob gains. My waist size is down at least 4", possibly 5. I still have a gut and would estimate that my body fat percentage has to be somewhere around 18-20%.

    Here is what I did on Tuesday:

    Squats - 65 x 10 x 1, 100 x 10 x 3
    Bench Press - 45 x 10 x 1, 75 x 10 x 3
    Overhead Press - 25 x 10 x 1, 40 x 10 x 1, 35 x 10 x 2
    Bent-over DB Rows - 17.5 x 10 x 1, 27.5 x 10 x 3
    Triceps Cable Pulldown - 20 x 10 x 1, 30 x 10 x 3
    Leg Extension - 35 x 10 x 1, 50 x 10 x 3

    The Leg Extension was a really bad idea as my quads were probably worked quite well during squats and burned like hell for 48 hours.

    I expect my lifts to go up a little bit, but I am currently lifting at about the same level I was at in late February.
     
  14. temp

    temp Coach of the Year.

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    Oh, I'm still eating on a cutting diet. I'm getting about 1800 cals a day, and it seems to work as I have been losing weight consistently until the last 4 or 5 days. I'm tempted to keep cutting until I get around 12-14% bf, which feels like it should be another 10-15 lbs, but I will probably look like a twig if I make it that far.

    I could start a bulking diet, but it seems like a weird thing to start over the summer when I'm carrying around a noticeable amount of fat.
     
  15. temp

    temp Coach of the Year.

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    I ordered a copy of Starting Strength about a week ago, and I have read everything so far except for the section on the bench press. I highly recommend the book for anyone looking into proper squat/deadlift form. After reading a lot about deadlifts, I decide to start incorporating them into my routine. I also realized that my squats were nowhere near full, and I had to reduce the weight some in order to focus on improving my form.

    Saturday:
    Full Squats - 65 x 10 x 1, 85 x 8 x 2, 100 x 5 x 1
    Bench Press - 55 x 10 x 1, 90 x 8 x 2, 95 x 8 x 1
    Deadlifts - 95 x 5 x 1, 115 x 5 x 1, 135 x 5 x 1, 155 x 5 x 1 (I was trying to find my 5RM... I think it might be higher still, but I am in need of thicker socks before I continue)
    Overhead BB Press - 30 x 10 x 1, 50 x 8 x 3
    Lying Triceps Extension - 17.5 x 10 x 1, 30 x 8 x 3
    Reverse Hypers - 50 x 10 x 1, 75 x 5 x 1 (also my first time to try these... I just wanted to do a few to aid the lower back routine)
    Assisted Pull-ups - 35 reps w/ 84 lbs of asst.
     
  16. temp

    temp Coach of the Year.

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    My weekly average for weight is at 172.9 lbs. I seem to be at another plateau, but I am working through it properly by gradually trying to reduce my caloric intake (or even jumping up for a bit, then kicking it back down to below my previous amount).

    I do heavy cardio workouts after lifting for 45 minutes (3 times a week). They usually involve 15 mins of high-speed intervals on a Stairmaster, 15 mins of slow jogging on an elliptical cross-trainer, and 15 minutes of HIIT on a stationary bike.

    On days when I'm not lifting, I typically play basketball for about an hour and a half or I do 15 minutes of HIIT on an elliptical machine.
     
  17. temp

    temp Coach of the Year.

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    Monday - 7/3/06

    Bench Press - 45 x 10 x 1, 95 x 8 x 3
    Overhead DB Press* - 30 x 10 x 1, 50 x 8 x 2, 45 x 8 x 1
    Bicep DB Curls* - 30 x 10 x 1, 50 x 8 x 3
    Lying Triceps Extension - 17.5 x 10 x 1, 30 x 8 x 3
    Assisted Pull-ups - 40 reps w/ 82 lbs. assistance

    *With the DBs, I gave the weight of both combined... for example, I started the Overhead DB Press w/ a 15 lb. DB in each hand)

    Cardio - 20 minutes HIIT on a stationary bike (I went a little slower due to the ankle, explained below)

    On Saturday, I hyperextended my ankle and it's been quite a nuisance. I've iced it down and used aspirin to reduce the swelling, but it still flares up every once in a while. As a result, I strayed from doing any lower body work today in hope of complete healing.
     
    Last edited: Jul 7, 2006
  18. temp

    temp Coach of the Year.

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    Thursday - 7/6/06

    Squats - 45 x 8 x 1, 95 x 8 x 1, 105 x 8 x 2
    Bench - 45 x 8 x 1, 100 x 8 x 2, 100 x 6 x 1
    Deadlift - 155 x 5 x 1, 175 x 5 x 1, 195 x 5 x 1, 215 x 1 x 1 (was trying to find my 5RM)
    DB Overhead Press - 30 x 8 x 1, 45 x 8 x 3
    Lying Triceps Extension - 17.5 x 8 x 1, 32.5 x 8 x 3
    Assisted Pull-ups - 25 reps w/ 76 lbs. assistance

    Cardio - 20 minutes HIIT on a stationary bike, 20 minutes jogging on an elliptical crosstrainer @ high resistance

    My ankle seems to be doing much better, as it was never an issue during my routine today. I'm surprised my bench is getting so close to my squats. I used to parallel squat more, but my form was pretty terrible. Ever since I read up on the proper form and started going below parallel, I haven't been able to get past 105 lbs.

    Deadlifts are great... I now understand why people never want to do cardio after a really good lower-body workout.
     
  19. temp

    temp Coach of the Year.

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    Saturday - 7/8/06
    Weekly Avg. Weight - 172.4 (down 0.5 from last week)

    Squats - 45/10/1, 105/8/1, 95/8/2 (my form started to suck near the end of my 105 set, so I backed it down to make sure I could focus on getting below parallel properly)
    Bench - 45/10/1, 100/8/3
    Deadlifts - 135/5/1, 155/5/3
    DB Overhead Press - 30/8/1, 45/8/3
    DB Bicep Curls - 15/10/1, 27.5/8/3
    Assisted Pull-Ups - 25 reps @ 70 lbs. assistance

    Cardio - 20 minutes of incline walking on a treadmill (15% incline, 2.2 mph)
     
  20. temp

    temp Coach of the Year.

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    Tuesday - 7/11/06

    Squats - 45/10/1, 95/8/3 (my form finally feels perfect)
    Bench - 45/10/1, 100/8/3
    Deadlifts - 135/5/1, 155/5/3
    DB Overhead Press - 30/8/1, 45/8/3
    Lying Triceps Extension - 17.5/10/1, 32.5/8/3
    Assisted Pull-Ups - 15 reps @ 64 lbs. assistance
     
  21. temp

    temp Coach of the Year.

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    7/13/06 - Thursday

    Squats - 45/10x1, 100/8x1 [left knee started popping; discomfort], 65/3x1 [still popped, decided to abandon lower body workout until Monday to see if it would go away]
    Bench - 45/10x1, 100/8x3
    DB Overhead Press - 15/10x1, 25/8x3
    Bicep Curls (w/ EZ curl bar) - 20/10x1, 40/5x2, 45/5x1
    Assisted Pull-ups - 25 reps (in sets of as many as I could do until failure) @ 58 lbs. assistance
    Cardio: 90 mins. 3 on 3 basketball

    7/17/06 - Monday

    Squats - 45/10x1, 105/8x2 [form started to suck after 2nd set of 105], 95/8x1
    Bench - 45/10x1, 95/8x2, 105/5x1
    Deadlift - 135/5x1, 155/4x2 [tried to do 5x2 but couldn't make it past 4 without getting ready to drop the bar]
    DB Overhead Press - 15/10x1, 25/8x3
    Lying Triceps Extension - 17.5/10x1, 32.5/8x3
    Assisted Pull-Ups - 20 reps @ 52 lbs. assistance
    Cardio: 20 minutes incline walking (3.0 mph @ 15% incline)
     
  22. temp

    temp Coach of the Year.

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    Weekly Average weight for last week was around 171.9 (down 0.5 lbs. from last week). I know I can lose more, I just need to tweak my diet a bit.
     
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