MVP's Training Log

Nm0ney34


its rough at first, cutting that is. You have to adjust to the lower intake of both calories and carbs, your body is going to crave more to restore gylcogen.

You just have to stay head strong and push through it. Besides drinking a lot of water, a trick I found that works well is thoroughly chewing your food. This prolongs the eating process and gives your brain more time to realize your full.

Since I cut for 3 months, I eventually became accustomed to eating such small portions, it is almost a chore to make myself eat barely above maintenance now... 3,200ish right now for me.

But clean bulking is going well for me so far.

Anyway, just keep at it, save one day for cheat meals and dont cheat at all besides that, you will hate it...but you will be happy with the rewards.

I noticed you also said you ate a pizza because of last choice...and some other things. One of the biggest things I did to help cut was plan ahead. I tried to go to the grocery store and buy enough things to make it through that week. And on days where I work 8+ hours you have to prepare meals and take them with you in tupperware, or something. I found cans of tuna, almonds, protein bars/whey to be especially helpful on the go.

People complain and give up so easilly, dont let it get to you. People skimp out on the little stuff all the time, like cheating several times a week makes a big difference, not doing that cardio you were supposed to do, makes a big difference... its all those little things you hate, or are so tempted to cheat on...those are whats going to make the difference.

If cutting was easy, we would all be walking around with 6 pack abs and 7% BF

Exactly, I love that its hard. I personally don't hate cutting, but I'd rather not lol.. I love bulking to be honest..

What NMoney said.. plan ahead, bring bars, nuts, tuna, food in tupperware, already made sandwiches, etc. You have to be prepared for things to catch you off guard, so you don't in fact starve yourself.


I actually keep a box of protein bars at work.. so if I have to run an errand and cant eat my meal as I do every 3 hours.. I have a bar! :D


Good luck!

5'7" - 20 - 195lbs

I'm doing cardio slightly different than usual.

On Mondays and Thursdays, I've planned to do sit ups and hanging leg raises with high repetition as a form of cardio.

On Tuesdays and Thursdays - I'm planning on doing push ups and pullups as my form of cardio.

Wednesdays and Saturdays I do a lot of running in the morning and then post-workout.

ACE-CPT, NASM-CPT, AFPA-Nutrition Consultant 

I really dont think thats a sufficient amount of cardio or good cardio... it sounds like your looking for easy alternatives to doing actual cardio besides those 2 days.

Unless your looking to do something along the lines of tabata with the lifts...but even then, with tabata I would do as much compound movements as possible. I.E. squats, cleans, rows, bench. Push ups are fine, but I cant see you getting far doing tabata pull ups.

Tabata is killer, and whats nice is it doesnt affect your normal lifting if your doing squats/bench/compounds for the cardio effect.

Are you going to implement HIIT into your cardio/cut?

And if your looking for alternatives to running, why not try jumping rope?

MVP


I'm doing cardio slightly different than usual.

On Mondays and Thursdays, I've planned to do sit ups and hanging leg raises with high repetition as a form of cardio.

On Tuesdays and Thursdays - I'm planning on doing push ups and pullups as my form of cardio.

Wednesdays and Saturdays I do a lot of running in the morning and then post-workout.

6'3"  @213

Squat 1x20x275

press:200, Deadlift:475, Bench:300, P.clean:235, Squat:385

"The only failure that is final is to stop trying to improve"

Nm0ney34


I really dont think thats a sufficient amount of cardio or good cardio... it sounds like your looking for easy alternatives to doing actual cardio besides those 2 days.

Unless your looking to do something along the lines of tabata with the lifts...but even then, with tabata I would do as much compound movements as possible. I.E. squats, cleans, rows, bench. Push ups are fine, but I cant see you getting far doing tabata pull ups.

Tabata is killer, and whats nice is it doesnt affect your normal lifting if your doing squats/bench/compounds for the cardio effect.

Are you going to implement HIIT into your cardio/cut?

And if your looking for alternatives to running, why not try jumping rope?

I'm ashamed to say I cannot jump rope. Always end up doing it extremely weird - great exercise but I suck at it...not sure why I never could do it.

I might take up boxing again, I'll have to check and see...I'm studying for the personal trainer examination and it's taxing a lot of my time..the gym is a bit away and I'm usually there for boxing about two hours..I still have boxing gloves and a bag here at the house though.

I just hate running in general - yes I know I'm a hypocrite and a pussy because running is superior to anything else...but I hate it...the running style I do is HIIT...but it seems if you cannot run for 60 minutes at a time, it's ineffective.. when I do HIIT running - 45 second jog, 15 second sprint, I can only complete about 10 minutes at the most...the reason is because I have always been an ectomorph and never exactly needed cardio while bulking, so I cut it out and 60lbs later I regret it.

I can do anaerobic exercise much longer than aerobic exercise...I've never tried the tabata stuff but if you have experience with it, let me know, because I've many times considered it but never really been fully sure on how it works.

The ab, push ups, pullups stuff seem to be effective...one of the main reasons I'm cutting is visual abdominals, I used to be lean before bulking and had them and miss it...as far as running goes, I could include it post-workout, but I love doing the bodyweight exercises in the morning, feels great

ACE-CPT, NASM-CPT, AFPA-Nutrition Consultant 

Tabata is brutal, take my word for it.

My first workout using tabata I used way too much weight and damn near passed out at the end.

even if you can only do a 45 second jog, 15 second sprint. (btw I do my HIIT 1 min walk, 45 second sprints, so you can walk instead of jog if needed) Do that for your 10 minutes.

after 1 week, increase something. I tend to increase 2 extra minutes every week, which translates into 1 more 45 second sprint every week. I start at 10 the first week and build up

But you can increase slower if your that out of shape cardio wise. Increase your 15 seconds to 20 seconds. Theres always something you can do.

And I know you know this, but I will say it anyway. Its always the little things we hate to do that will get us to our goals.

Make yourself run at least 4 times a week, and add in a day or 2 of tabata...you will melt away the fat.

If your comfortable and can make yourself do it I would recommend you do what i did while cutting.

Run 6 times a week. 2 tabata sessions a week. drop the calories extreme deficit, not so low as to put yourself in any health risk, but really cut the calories down and get that fat off asap. Stay lifting heavy, take your BCAA's and whey and help your body preserve that muscle you worked hard for.

6'3"  @213

Squat 1x20x275

press:200, Deadlift:475, Bench:300, P.clean:235, Squat:385

"The only failure that is final is to stop trying to improve"

Calories wise it's exactly what I've done nm0ney. I'm anxious to get back to bulking and willing to sacrifice a bit of strength; I feel (personally) that I can gain any muscle mass / strength that I lost back with muscle memory and a frequent full body program in only a matter of weeks. I'm giving smoundzous routine a go when I start bulking again...

HIIT wise that sounds okay...do you get newbie gains with cardio? As in is it easy to increase your distances when you're not used to it? Or is it extremely difficult? Will 10 minutes of HIIT running burn a significant amount of calories?

What did you do with tabita?

I'm low in the deficit and pretty much hungry 24/7...but I know I'm losing weight as a few minutes ago I'm down to 183 from 190 in only a matter of a couple weeks...the sooner I get down to 160 the sooner I'll be able to bulk again.

ACE-CPT, NASM-CPT, AFPA-Nutrition Consultant 

10 minutes of HIIT type training is like the equivalent of running 20-25 minutes of steady cradio. Cardio I feel is easier to progress into, but it also reaches plateau's a lot sooner so after about 2-3 weeks your going to need to change things up regardless to keep seeing consistant results.

I just simply choose to progress up every week instead of doing the same thing for a few weeks and switching it up. All though during my cut I did stop HIIT for 2 weeks and did nothing but 20-45 minutes of steady cardio then went right back to HIIT. Theres tons of things you can do.

Start with your 10 minutes, if I had to guess your probably burning roughly 150-250. And progress from there, you will start increasing your cardiovascular capacity.

Tabata I did 3 compound movements. Squats, rows and bench.

It may not seem like a lot...but its crazy hard. I would do this in the morning if you can or on your off days.

You wont ever stop being hungry, but you will get used to how much your consuming and get used to the portions of your meals, if that helps at all. and you will eventually get used to the hungry feeling and it wont bother you nearly as much.

6'3"  @213

Squat 1x20x275

press:200, Deadlift:475, Bench:300, P.clean:235, Squat:385

"The only failure that is final is to stop trying to improve"

Alright thanks nm0ney!

ACE-CPT, NASM-CPT, AFPA-Nutrition Consultant 

Bodyweight is down to 183, but I haven't been training. So I'm losing muscle.

Week 3 | Chest

Flat Barbell Press:
135lbs | 1 set | 10 reps
185lbs | 1 set | 10 reps
205lbs | 1 set | 6 reps
170lbs | 1 set | 12 reps
135lbs | 1 set | 15 reps

Weighted Dips:
BW | 3 sets | 10 reps

ACE-CPT, NASM-CPT, AFPA-Nutrition Consultant 

OK, laziness has caught over me as well as a lot of studying, so I haven't been cutting good and need to get my ass in gear. Coming back hard next week with a new routine, diet and set up.

Note: Weights will be done in the AM upon wakening after 1 scoop of whey protein, immediately following weightlifting will be 10 minutes of HIIT.

Monday - Heavy Push

• Squat
• 5 X 5

• Flat Bench Press
• 5 X 5
• Press
• 5 X 5
• Weighted Dips
• 5 X 5
• HIIT - 10 minutes

Tuesday - Light Pull

• Deadlift
• 3 X 10
• DB Row
• 3 X 10
• Pull-up
• 3 X 10
• DB Curls
• 3 X 10

Wednesday - off/HIIT

Thursday - Light Push

• Squat
• 5 X 5

• Incline Bench Press
• 5 X 5 < need to go heavy here
• Flat Bench Press
• 3 X 10
• Dips
• 3 X 10

Friday - Heavy Pull

• Deadlift
• 5 X 5
• BB Row
• 5 X 5
• Weighted Pull-ups
• 5 X 5
• Weighted Chin-ups
• 5 X 5

Abdominal exercises done every single night before bed. 10 X 10 weighted sit ups or 10 X 10 hanging leg raises...this will alternate each night but planks and bridges (side planks) done every night afterwards.

Diet

• 1 scoop of whey protein
• 2-3 hours later
• Four eggs with sausage (I've heard high fats are good for cutting)
• 2-3 hours later
• Grilled chicken and veggies
• 2-3 hours later (pre-bed)
• 1 scoop of whey in water

I know I'm going to get a lecture about a lack of calories, but I'm just trying to get this cut over with as fast as possible, I understand I'll lose more mass doing this probably but as soon as the scale says 160lbs I'm back to bulking and high carbs and this is the fastest way to get there.

ACE-CPT, NASM-CPT, AFPA-Nutrition Consultant 

Another note; each week the HIIT will increase by two-five minutes. Preferably two minutes seeing 10 minutes will be like the end of the world to me.

It's what happens though when you bulk for 60lbs and do zero cardio.

ACE-CPT, NASM-CPT, AFPA-Nutrition Consultant 

Heavy Pull:

Pull-up:
1 rep
10 seconds
2 reps
20 seconds
3 reps
30 seconds
4 reps
40 seconds
5 reps
50 seconds
1 rep
10 seconds
2 reps
20 seconds
3 reps (f)

Total of: 21 pull-ups

BB Row:
135lbsX10
135lbsX10
135lbsX10

DB Row:
50lbsX10
50lbsX10
50lbsX10

DB Curl:
50lbsX10
50lbsX10
50lbsX10

Additional comments:- Wasn't suppose to start training until Monday; but I decided it wouldn't negatively impact my gains if I trained some tonight, didn't do HIIT- It was too dark outside and the boogeyman was spotted in the neighborhood. I really liked the bridges pull-ups, that's five more total reps than I'm used to doing which is progression on the total volume, I should be doing 20 pull-ups in no time. Diet has sucked all week, but will be much better next week, post-workout cardio to be included next week after training & 1 scoop of whey in water. 

ACE-CPT, NASM-CPT, AFPA-Nutrition Consultant 

Had a friend come up wanting to lift weights, so I went ahead and lifted. Did a pretty long workout.

Squat:
135lbsX5
155lbsX5
had to stop due to severe tightness in the hamstrings

Bench Press:
135X5
185X5
195X5
225X5
245X1

Press:
135X4
135x3

Pullup:
BWX1
BWX2
BWX3
BWX4

Incline Bench Press:
135X5
185X2

Sit Ups:
10X10

Additional comments:- I know I'll have trouble walking tomorrow due to DOMS in the hamstrings, but overall I think I did pretty good, I'm anxious to doing 5X5 with 185lbs on the incline bench presses, my shoulders have gotten weaker since a few weeks off, but I'll regain the strength by practicing the movements and bulking back up.

ACE-CPT, NASM-CPT, AFPA-Nutrition Consultant 

MVP

Another note; each week the HIIT will increase by two-five minutes. Preferably two minutes seeing 10 minutes will be like the end of the world to me.  

Where do you plan to draw the line with the HIIT duration?  I feel like I'm in pretty good cardiovascular shape, and I couldn't imagine doing much more than 10min HIIT at 80-100%.

I got to the point of pushing out 20 to some 20+ sessions of HIIT sprinting for 45 seconds, and walking for a min, accounting for about 15 seconds for the treadmill to get up to speed.

Its definitely a killer.

After my deload period I am starting back at 10 minutes, and its rough...haha. You can progress with cardiovascular activity much like resistance training. However, it will be mch easier for your body to adapt, so its always good to be changing something every week or 2.

I would say the absolute max you want to push any HIIT session is around 30 minutes. 10-15 is plenty though especially after a lifting session.

6'3"  @213

Squat 1x20x275

press:200, Deadlift:475, Bench:300, P.clean:235, Squat:385

"The only failure that is final is to stop trying to improve"

Nm0ney34


I got to the point of pushing out 20 to some 20+ sessions of HIIT sprinting for 45 seconds, and walking for a min, accounting for about 15 seconds for the treadmill to get up to speed.

Its definitely a killer.

After my deload period I am starting back at 10 minutes, and its rough...haha. You can progress with cardiovascular activity much like resistance training. However, it will be mch easier for your body to adapt, so its always good to be changing something every week or 2.

I would say the absolute max you want to push any HIIT session is around 30 minutes. 10-15 is plenty though especially after a lifting session.

Yeah, I found a little spot that is basically a walking trail that goes up hill and down hill, I'm going to try about eight minutes of that tomorrow and adjust as necessary, a lot of people have told me if you can do more than 20-30 minutes of HIIT, you're doing it wrong. I'll probably just do 10 minutes post-workout, if I can last that long.. thanks for the suggestion though.

snatchula

MVP

Another note; each week the HIIT will increase by two-five minutes. Preferably two minutes seeing 10 minutes will be like the end of the world to me.  

Where do you plan to draw the line with the HIIT duration?  I feel like I'm in pretty good cardiovascular shape, and I couldn't imagine doing much more than 10min HIIT at 80-100%.

Probably about 15-20 minutes, I just want to increase it about two minutes per week until I can do about 20 minutes. 15 minutes maybe, depends on how fast I lose the weight, I'm really just looking to get this fat off as fast as possible and get back to bulking and strength training.

ACE-CPT, NASM-CPT, AFPA-Nutrition Consultant 

Severe DOMS in the hamstrings,  barely can walk.

I'm going to put up a squat video on the critique my lifts section, anyone that puts input in- Thanks. I was doing squats too heavy previously and wasn't necessarily breaking parallel, they were box squats anyway- So I'm going to go low, use hip drive and practice on form with light weight and just add weight as I go while still using good form.

ACE-CPT, NASM-CPT, AFPA-Nutrition Consultant 

  

Nm0ney34

I got to the point of pushing out 20 to some 20+ sessions of HIIT sprinting for 45 seconds, and walking for a min, accounting for about 15 seconds for the treadmill to get up to speed.  

Ahhh I was wondering why your intervals are so long.  Seems like the treadmill's holding you back.. why not ditch it?  You should be better off doing something like 20sec on / 10-20sec off, right?  Burning calories either way, but the 20:10 sprint:rest ratio seems much more intense than a 45:60 ratio.  And isn't the intensity what really effects the EPOC?

MVP
a lot of people have told me if you can do more than 20-30 minutes of HIIT, you're doing it wrong.  

Yeah that's exactly what I was thinking.  IMO it shouldn't last much more than 20min, including warmup and cooldown.  Throw in a jog afterward or something if you wanna burn some extra kcals.  But if you can maintain the HIIT for long durations, I'd question the level of intensity.  

Yeah- I'm going to try a 45 second slow/moderate jog, then a 15 second spring, I'll usually try to make sure the springs are always uphill- Giving me more of a leg workout anyway- I've let my heart and lungs get in pretty terrible condition from not doing cardio- When I return to bulking/strength training, I'm going to do this routine and HIIT on my off days.

• Day 1 - 3 X 10
• Squat
• Incline Bench
• Press
• Row
• Pullup
• Day 3 - 3 X 5
• Squat
• Bench
• Press
• Row
• Pullup
• Day 5 - 3 X 3
• Squat
• Incline Bench
• Press
• Row
• Pullup

Just something simple like that- Never really had a high frequency workout, but smoundzou and N$'s posts have been making me want to try one. The most I've ever done a movement in general was 2X per week. But I really want to progress on my lifts a bit more to hit 315 on bench presses.

ACE-CPT, NASM-CPT, AFPA-Nutrition Consultant 

Today I weighed in at 183, 7lbs lower than I weighed at the beginning of the cut. 20lbs less than I weighed in December at 204.  I'm planning on cutting to 160 at less than 10% bodyfat.

I haven't done cardio or weights, I've been helping putting a pool up and it's involved a lot of shoveling sand, sweeping sand with a rake, and a bunch of other stuff so I have been burning calories. This morning I found a new favorite meal, it was two strips of boneless/skinless chicken with a protein shake, adding up to close to 35-40g of protein per meal. I liked it, tasted good and I felt full afterwards. Anyway, I'm doing a light pull session tonight, I'll update later.

ACE-CPT, NASM-CPT, AFPA-Nutrition Consultant 

Light Pull:

Pullup: (grip varying with underhand/overhand and width)
1 X BW
2 X BW
3 X BW
4 X BW
5 X BW
1 X BW
2 X BW
3 X BW
4 X BW
5 X BW
Total of: 30 reps

BB Row:
135lbs X 10
135lbs X 10
135lbs X 10

DB Row:
50lbs X 10
50lbs X 10
50lbs X 10

DB Curls:
50lbs X 10
50lbs X 10
50lbs X 10

ACE-CPT, NASM-CPT, AFPA-Nutrition Consultant 

MVP


Light Pull:

Pullup: (grip varying with underhand/overhand and width)
1 X BW
2 X BW
3 X BW
4 X BW
5 X BW
1 X BW
2 X BW
3 X BW
4 X BW
5 X BW
Total of: 30 reps

BB Row:
135lbs X 10
135lbs X 10
135lbs X 10

DB Row:
50lbs X 10
50lbs X 10
50lbs X 10

DB Curls:
50lbs X 10
50lbs X 10
50lbs X 10

That's a really cool workout, liking the pullup build-up type things. Also doing DB rows is great imo, always good to switch up from the norm sometimes. Sounds like your on your way to getting cut up.

Goals by end of 2009:
Bench 205
Squat 255 ATG
Squat Clean 185

"There is no elevator to success, you must take the stairs."

Light Push

Squat:
135lbsX5
135lbsX5
135lbsX5
135lbsX5
135lbsX5

Incline Barbell Press:
155lbsX5
155lbsX5
155lbsX5

Flat Barbell Press:
175lbsx10
175lbsx10
175lbsx10

Parallel Dips:
BWX10
BWX10
BWX10

ACE-CPT, NASM-CPT, AFPA-Nutrition Consultant 

Got bored and did a session tonight.

Heavy Push

Squat:
135lbsX5
135lbsX5
135lbsX5
135lbsX5
135lbsX5

Flat Bench Press:
135lbsX5
185lbsX5
185lbsX5
185lbsX5
195lbsX5
195lbsX5
195lbsX5
205lbsX5
225lbsX5

Incline Bench Press:
135lbsX5
135lbsX5
155lbsX5
155lbsX5
155lbsX5
155lbsX5
155lbsX5

Behind the neck Pullups:
BWX1
BWX2
BWX1
BWX2

Weighted Dips:
+10lbsX5
+10lbsX5
+10lbsX5
+10lbsX5
+10lbsX5

Triceps Extensions:
+50lbsX10
+50lbsX10
+50lbsX10

ACE-CPT, NASM-CPT, AFPA-Nutrition Consultant 

What's with the 135lb squat? You should be squatting more...:)

But nevertheless, good bench...

BTW, isn't behind the neck pullups bad for you?

Anyway, if I recall properly are you doing your sets for pullups with minimal rests in between? Why don't you take more rest between sets so you can do more reps?

vdk: Yeah, I can squat more than 135. I was just squatting with my knees and it was starting to have an affect on me, I'm just getting the form down of the Rippetoe squats that uses hip drive, I'm about to post a video in the critique my videos section to make sure I'm getting it done, I'll start adding weight next week. Pullups behind the neck are bad for you, I don't do many because of that, maybe 3-4 every other pull session just to hit my upper traps. I'm doing something called bridges where I rest 10 seconds after 1 rep, 20 seconds after 2 reps, 30 seconds after 3 reps and so forth until I reach 5 reps, then repeat to add more volume to my pullups since I suck at them.

Heavy Pull:

Pullup:
BWX1
BWX2
BWX3
BWX4
BWX5
BWX1
BWX2
BWX3
BWX4
BWX5
Behind the neckX1
Behind the neckX2
Behind the neckX3
BWX4
BWX5

Total of: 30 reps

BB Row:
135lbsX10
135lbsX10
135lbsX10

DB Row:
50lbsX10
50lbsX10
50lbsX10

DB Curl
50lbsX10
50lbsX10
50lbsX10

Sit Ups:
10 X 10

ACE-CPT, NASM-CPT, AFPA-Nutrition Consultant 

I'm planning to post my deadlift and squat viideo next week as well. One of my shoulders is more flexible than the other so when I place the bar behind my back, the bar is not straight.
I also get a bit of knee pain (I've had knee pain since ages ago).

Yeah I was squatting around 275 for reps and it was killing my knees, but I wasn't utilizing my hips like Rippetoe has instructed and my hip flexors were weak. After using the hip drive it's helped a lot, I don't feel any contraction with my knees, even though I'm doing just light weight, I can definitely feel a difference. It's saving a lot of stress on my knees. 

ACE-CPT, NASM-CPT, AFPA-Nutrition Consultant 

Heavy Push:

Squat:
145lbsX5
145lbsX5
145lbsX5
145lbsX5
145lbSX5

Bench Press:
135lbsX5
185lbsX5
185lbsX5
195lbsX5
205lbsX5
225lbsX5

Incline Bench Press:
155lbsX5
155lbsX5
155lbsX5
155lbsX5
155lbsX5

Dips:
10lbsX5
10lbsX5
10lbsX5
10lbsX5
10lbsX5

Sit Ups:
4X20

ACE-CPT, NASM-CPT, AFPA-Nutrition Consultant 

Squat:
135lbsX10
135lbsX10

Flat Bench Press:
175lbsX10
175lbsX10

Pullup:
BWX10
BWX10

BB Row:
145lbsX10
145lbsX10

ACE-CPT, NASM-CPT, AFPA-Nutrition Consultant