David1991
Posts: 5169
Joined: 11/3/2006
From: New Jersey
Status: offline
|
Training Log
-Ok well due to countless rants im going to start this training journal that explains what’s going on and why any changes are being made, if any are. I’ll probably post weekly or biweekly. i know im pretty thin to be cutting (as far as having enough muscle goes) but i dont feel comfortable starting a bulk at 13.5%bf and my face looking how it does
12/1/07
measurements
Earlier this week I was very pissed because my waist measurements were still at 32.25 after 6 days and after all the work I’ve done its annoying. I figured this must be due to the fact that I had 2 carb up days in a row since I switched my ratio of low to high carb days to 3:2 from the previous 3:1. Well when I saw this I said right away I was going to switch back to 3:1. However, now that I have the calipers and are using them it says my body fat has actually done very well this week. And I was going to drop my calories by 100 overall on low carb days but since this week I woke up at 158.75lb. And last week I was 160.5lb. That’s a 1.75lb. Change which is definitely enough for 1 week so I guess I’ll leave the calories where they’re at. As far as carb up days go today is one but im not sure if I should go back to the 3:1 ratio or not. I mean according to my caliper measurements which is really what I should be going by I had great results doing what I did but according to my waist measurements which is at least some gauge of results I didn’t do well at all, so im a little unsure. Here are last weeks and this weeks measurements:
Saturday 11/24/07- WEIGHT: 160.5 lb (7:20am)
Body Fat % using online test: 13.87 %
Height: 5ft. 11in.
Fat: 22.26135lb. (-0.7700875)
Lean Body Mass: 138.23865lb. (-2.4799125)
Waist line: 32.25 -(.25)
Red will be calipers
Saturday 11/24/07- WEIGHT: 160.5 lb (7:20am)
Body Fat % using online test: 14.66 %
Height: 5ft. 11in.
Fat: 23.5293lb. (-)
Lean Body Mass: 136.9707lb. (-)
chest: 13mm ()
Abs: 16mm ()
Thigh: 25mm ()
Saturday 12/1/07- WEIGHT: 158.75 lb (7:15am)
Body Fat % using online test: 13.945 % (+.075)
Height: 5ft. 11in.
Fat: 22.1376875lb. (-0.1236625)
Lean Body Mass: 136.6123125lb. (-1.6263375)
Waist line: 32.1875 -(.0625)
Saturday 12/1/07- WEIGHT: 158.75 lb (7:15am)
Body Fat % using online test: 13.32 % (-1.34%)
Height: 5ft. 11in.
Fat: 21.15lb. (-2.3793)
Lean Body Mass: 137.60lb. (+.6293)
chest: 12.33mm (-.67)
Abs: 17mm (+1)
Thigh: 20mm (-5)
As you can see the caliper results are great and the waist measurements suck. Im almost a little skeptical of the caliper measurements just because I somehow lost 5mm on my thigh but only 2/3mm on chest and gained 1mm on my abdominal. The way I will take my measurements from now on and did so today (for calipers) is as follows:
Chest- Put thumb and index finger on outside of caliper claws and use that width. Start between nipple and upper chest. Go diagonally with thumb nail towards body on right pec and measure 1/4in. Above fingers.
Abdominal- Put thumb and index finger on outside of caliper claws and use that width. Start with index finger about 1/4in. Sway from navel. Go vertically with thumb on right side and measure 1/4in. Above fingers.
Thigh- Put thumb and index finger on outside of caliper claws and use that width. Start midway between top of knee and top of thigh. Go vertically with thumb on left side and measure 1/4in. Above fingers.
Cardio and Calories
Ok so due to the weight loss I will leave my calories the same instead of dropping them by 100 im still unsure about the 3:2 or 3:1 for carb up days but I have to decide by tomorrow. I will change my cardio from 3.5 swim practices and 1 run this week (5min-5mph, 3inc + 30min. 7mph 1inc.) To 2 swim practices (Monday and Wednesday) and 4-5 runs (Sunday, Monday, Wednesday, Friday, and maybe Saturday) it was supposed to be 4 runs and 3 practices but I found out this morning today’s practice was cancelled.
Thinking about it now im going to put the carb up days back to 3:1 and see how it goes, mainly cause im a little skeptical about that 25mm going to 20mm and also cause if I did 3:2 that would be 4 out of 7 days this week carbing up which seems a little excessive (I mean its not like I cant just go back and forth). I will also keep it at 4 runs not 5, with the 2 practices. There’s also 3 meets this week so the cardio should definitely be sufficient, that’s a hell of a lot. Im even a little worried about muscle in this case so I may have one of the 2 carb up times this week be 3:2 and the other be 3:1.
Im also adding 1 measured cup of coffee each day now before swim practice (or my exercise if there’s no swim or its just a meet) I will be making it with 2 tbsp of coffee put in the filter with cinnamon, about 5 drops stevia, and a little bit of vanilla extract (not sure if that matters much).
Workouts
Workouts are going fine, not too much different. Im following a full body routine with an A and B workout alternating. About 2-3 sets per muscle each workout so 6-9 per muscle each week. Starting kind of light but by the 6th workout should be maxing and then trying to add reps/weight until the 9th workout and then I’ll switch up the routine (which comes out to be 6 weeks of it). The order is quads, hams, back, chest, traps, shoulders, bi’s, tri’s, calves, forearms, abs. Chest and back switch order on B workouts and I think bi’s and tri’s do too, doesn’t matter much though.
|
Printable Version
Cutting journal - 
New Messages
No New Messages
Hot Topic w/ New Messages
Hot Topic w/o New Messages
Locked w/ New Messages
Locked w/o New Messages
Post New Thread
