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Alan123 Cutting Journal

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Alan123 Cutting Journal - 9/25/2006 3:53:10 AM

Alan123

Posts: 187
Joined: 8/17/2006
Status: offline

Ok here i go!...

names Alan..Im 19..im 175cm tall.. i weigh 70kg/154pounds.. and pretty sure i have a bf% of 14%. Its September 25th 06 and my goal is to get my bf% under 10% pref about 8% and to get a 6 pack if possible by 30th of Dec 06 for the summer.

Neck - 14.9
Chest - 34.2
Waist - 34.6
Hips - 33.4
Calves - 17.9
Stomach - 35

My Cutting Diet:
meal 1: 3 eggwhites, 1 whole egg, 1 carrot and lettace.
meal 2: Protien Shake.
meal 3: 50g Chicken Breast, 1 cup brown rice and lettace/tomato.
---workout-- A Protien Shake straight after workout.
meal 4: Can of tuna in brine (185g) and lettace or brocolli.
meal 5: 50g Chicken Breast, 1 cup brown rice and lettace.
meal 6: Can of tuna in brine (185g).

My Workout:
Monday: Legs/Chest/Abs
Legs:
-Squats
-Stiff Leg Lifts
-45 Degree leg Pres
Chest:
-Bench Press
-Incline Bench Press
-Chest Press Machine
Wednesdays: Back/Shoulders/Abs
Back:
-Deadlifts
-Some back machine with chest support
-Assisted Chin Ups (Close-grip)
Shoulders:
-Shoulder Press
-Side Raises
-Shoulder Shrugs
Fridays: Biceps/Triceps/Abs
Triceps:
- Lat Pushdown
- Close grip bench press
-Assisted Dips
Biceps:
-Barbel Bicep Curls
-Hammer Curls

< Message edited by Alan123 -- 9/25/2006 4:02:51 AM >

Post #: 1

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RE: Alan123 Cutting Journal - 9/25/2006 3:58:47 AM

Alan123

Posts: 187
Joined: 8/17/2006
Status: offline

DAY1:
Woke up at 11am
11.00am meal 1: 3 eggwhites, 1 whole egg, 1 carrot and lettace.
1.00pm meal 2: Protien Shake.
2.00pm to 3.00pm ---workout-- A Protien Shake straight after workout.
3.10pm meal 3: 50g Chicken Breast, 1 cup brown rice and lettace/tomato.
6.00pm meal 4: Can of tuna in brine (185g) and lettace or brocolli.
8.00pm meal 5: 50g Chicken Breast, 1 cup brown rice and lettace.
10.00pm meal 6: Can of tuna in brine (185g).

At Gym:
Legs:
-Squats on squat machine -3x10 (65kg)-
-Stiff Leg Lifts -3x10 (34kg)-
-45 Degree leg Pres -3x10 (140kg)-
Chest:
-Bench Press -3x6 (22kg)-
-Incline Bench Press on smith machine -3x8 (25kg)-
-Chest Press Machine -3x10 (45kg)-

(in reply to Alan123)

Post #: 2

RE: Alan123 Cutting Journal - 9/26/2006 5:29:50 AM

Alan123

Posts: 187
Joined: 8/17/2006
Status: offline

Day 2:
Woke up at 10am
10.15am meal 1: 3 eggwhites, 1 whole egg, 1 carrot and lettace.
12.15pm meal 2: Protien Shake.
2.15pm meal 3: Can of Tuna in brine.
4.15pm meal 4: 50g Chicken Breast, 1 cup brown rice and lettace.
6.15pm meal 5: Can of Tuna in brine. Protein Shake
9.15pm meal 5: 50g Chicken Breast, 1 cup brown rice and lettace.

No workout today. Rest Day.

(in reply to Alan123)

Post #: 3

RE: Alan123 Cutting Journal - 9/27/2006 6:44:11 AM

Alan123

Posts: 187
Joined: 8/17/2006
Status: offline

Day 3:
Woke up at 10.15am
10.30am meal 1: 3 eggwhites, 1 whole egg, 1 carrot and lettace.
12.30pm meal 2: Protien Shake.
3.00 pm meal 3: Can of Tuna in brine , 1 cup brown rice and lettace.
---workout-- A Protien Shake straight after workout.
6.00pm meal 4: Can of tuna in brine
8.00 meal 5: 100g beef, 1 cup brown rice.
meal 6: Protein Shake because i ran out of chickenbreast and tuna and beef lol

my workout was:
Back:
-Deadlifts -(2x10 (27.5kg)-
-Some back machine with chest support -(3x10 (47kg)-
-Assisted Chin Ups (Close-grip) -(3x10 (35kg)-
Shoulders:
-Shoulder Press -(3x8 (12.5kg)-
-Side Raises -(3x8 (8kg)-
-Shoulder Shrugs -(3x10 (15kg)

Left arm started to die early today around shoulder presses for some reason didnt know why , felt really weak on left arm.

(in reply to Alan123)

Post #: 4

RE: Alan123 Cutting Journal - 9/28/2006 4:46:55 AM

Alan123

Posts: 187
Joined: 8/17/2006
Status: offline

Day 4:
Woke up at 11.00am
11am meal 1: 3 eggwhites, 1 whole egg, 1 carrot and lettace.
1pm meal 2: Can of tuna in brine.
3pm meal 3: Can of Tuna in brine and 1 cup brown rice.
6pm meal 4: Can of tuna in brine .
8pm meal 5: 100g Chicken Breast, 1/2 cup brown rice.
9.30pm meal 6: Can of Tuna and 1/2 cup brown rice.

Ran out of protien must go by some so didnt drink today. No workout today. Rest Day.

(in reply to Alan123)

Post #: 5