my cutting journal
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my cutting journal - 12/5/2006 3:37:39 PM
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ironraider52
Posts: 1344
Joined: 11/9/2005
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well i decided to transfer from a powerlifting journal to a cutting journal.
This is kinda late in the cutting stage, but i still have much more to go.
My main plain, is to cut down get more ripped. Then once I hit 220ish, start getting my strength back and hopefully go to worlds again.
Obviously this will be really tought because all the strength and muscle mass I will lose. But I'm up for nething. I got about 20 months of hard training to get most of my strength back.
Please comment on everything. I will post my meals and everything. I will put a few pics up as well.
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RE: my cutting journal - 12/5/2006 7:13:07 PM
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ironraider52
Posts: 1344
Joined: 11/9/2005
Status: offline
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todays meals
Breakfast at 9AM:
bowl corn flakes
skim milk
16 oz of water
3 ripped pilles
Mid-Morning snack: 12 PM
apple
protein bar
12 oz of water
lunch: 230 PM
small bowl of chicken and rice
12 oz of water
3 diet pills
Dinner: 5 PM
bean soup one bowl
pear
12 oz of water
Snack: 9 PM
Bowl of Bean soup
12 oz of water
Lean pills at 11 PM
(in reply to ironraider52)
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RE: my cutting journal - 12/6/2006 8:49:34 AM
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ironraider52
Posts: 1344
Joined: 11/9/2005
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weighed myself this morning and gained a pound ate kinda late last night so thats prolly why, ill work it off today.
264
(in reply to ironraider52)
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RE: my cutting journal - 12/6/2006 1:57:02 PM
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ironraider52
Posts: 1344
Joined: 11/9/2005
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shoulders
standing shoulder presses:
95x15 2 sets
115x10, 12
135x10
arnold presses:
30x12 3 sets
40x14
side raises (single armed):
30x12 3 sets
barbell front raises:
45x12 4 sets
power uprows:
135x12 3 sets
shrugs:
225x12 4 sets
Well, i got my body fat tested and apparently i have a 31.6 percentage. Kinda high I thought...i cant imagine what it was when i was at my heaviest. But the trainer said that if I can get my stomach fat down, and i can get down to 230 or 220 i would be pretty ripped. Which I'm goin for.
Ne thoughts or ideas that could help me get it down??
(in reply to ironraider52)
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RE: my cutting journal - 12/6/2006 2:07:06 PM
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ado
Posts: 599
Joined: 5/18/2006
From: Australia
Status: offline
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good shoulder workout man.
i noticed you have a pear and an apple in your diet, im dont know that much about dieting etc but i think 2 pieces of fruit daily is too much for someone who is trying to cut.
_____________________________
215 lbs
5'10''
(in reply to ironraider52)
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RE: my cutting journal - 12/6/2006 4:20:20 PM
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ironraider52
Posts: 1344
Joined: 11/9/2005
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really? How come? too much carbos??
(in reply to ado)
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RE: my cutting journal - 12/6/2006 4:35:18 PM
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ironraider52
Posts: 1344
Joined: 11/9/2005
Status: offline
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meals for today
breakfast:
protein bar
15 ounces of water
3 diet pills
lunch:
lean cuisine (chicken and rice...4 grams of fat)
22 ounces of water
3 diet pills
dinner:
sausage, ham omlette (3 eggs)
12 ouncess of water
grapes
(in reply to ado)
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RE: my cutting journal - 12/6/2006 8:12:31 PM
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ironraider52
Posts: 1344
Joined: 11/9/2005
Status: offline
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the reason i eat so little, is because im trying to cut this weight pretty fast. Im not one to diet for 6-7 months id kill myself.
And im not much in the dieting world as i am in lifting and getting stronger, im guessthing that the smaller amount of calories u eat the more muscle u lose.
(in reply to chrisshepherd)
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RE: my cutting journal - 12/7/2006 5:44:44 AM
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ironraider52
Posts: 1344
Joined: 11/9/2005
Status: offline
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well, maybe u guys can tell me whats going on, because ive actualy gained 4-5 lbs in 2 days. And I havent eaten nething bad...mabye thats not too bad....seeing as how like chrissshepard said that the faster u lose.
Im just gonna go with it for now on. I lose I lose, I gain a little i gain a little. Then hopefully by then beginning of summer im where i want to be.
(in reply to chrisshepherd)
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RE: my cutting journal - 12/7/2006 5:57:34 AM
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ironraider52
Posts: 1344
Joined: 11/9/2005
Status: offline
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arms
close grip BP:
135x15 3 sets
superset w/
strait bar push downs:
100x12 3 sets
reverse grip doublehand push downs:
60x10 3 sets
superset w/
single armed reverse grip:
25x12 3 sets
standing duumbell curls:
25x12 4 sets
preacher curls:
60x10 4 sets
hammer curls:
35x10 3 sets
superset w/
forearm curls:
60x10 3 sets
standing E-Z bar curls:
50xfatigue (got about 32 i think)
ran 2 miles in sweats and hoody....good sweat going.
im really messed up with how much weight im losing and then gaining back
(in reply to ironraider52)
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RE: my cutting journal - 12/7/2006 11:57:55 AM
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ironraider52
Posts: 1344
Joined: 11/9/2005
Status: offline
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meals for the day
breakfast:
protein bar
3 diet pills
12 oz of water
lunch:
4 pickels
1.5 cups of cottage cheese
8 bite size rice cakes
12 oz of water
3 diet pills
mid afternoon snack:
protein shake
5 bite size rice cakes
dinner:
lean cuisine
salad
24 oz of water
(in reply to ironraider52)
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RE: my cutting journal - 12/8/2006 8:36:22 AM
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ironraider52
Posts: 1344
Joined: 11/9/2005
Status: offline
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back
one armed dumbell rows:
40x10 (do ten, roll it under to other side...10 more...10 more...continously)
reverse grip barbell rows:
135x12 3 sets
superset with
cybex machine:
100x10 3 sets
machine pull ups:
BWx10 3 sets
superset with
close grip underhand pull downs:
135x10-12 3 sets
machine lat rows:
135x12 3 sets
superset with
rear delts:
90x20 3 sets
weighed 261 today...not to shabby...only a few more lbs and imtoo my goalo for want i wanted by christmas eve.
(in reply to ironraider52)
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RE: my cutting journal - 12/8/2006 1:51:02 PM
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ironraider52
Posts: 1344
Joined: 11/9/2005
Status: offline
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meals for the day:
breakfast:
2 whole wheat squars
8 oz of milk
12 oz water
3 diet pills
lunch:
12 oz of water
4 pieces of yaya chicken
3 diet pills
mid afternoon snack:
yogurt
protein bar
8 oz water
dinner:
salad
assorted veggies
12 bite size rice cakes
brown rice
1 oz fat free butter
(in reply to ironraider52)
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RE: my cutting journal - 12/8/2006 2:26:17 PM
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ironraider52
Posts: 1344
Joined: 11/9/2005
Status: offline
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forgot to add i ran a mile today after i lifted, felt pretty good but i needta get an inhaler, i dont no where mine is.
(in reply to ironraider52)
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RE: my cutting journal - 12/9/2006 7:57:48 AM
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ironraider52
Posts: 1344
Joined: 11/9/2005
Status: offline
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im gonna go back to 6 meals a day...i got this book thats helping me lose weight without ne cardio. It pretty much says that i should eat 6-7 meals a day to keep up my metabolism.
(in reply to ironraider52)
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RE: my cutting journal - 12/10/2006 11:02:41 PM
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ironraider52
Posts: 1344
Joined: 11/9/2005
Status: offline
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chest
incline barbell bench press:
45x12
no rest
135x12 2 sets 20 second rest
160x10 3 sets 35 second rest
sub grip incline BP:
60x10 3 sets 30 second rest
70x8 2 sets 45 second rest
incline dumbell flies:
20x10 3 sets
superset with
push-ups:
BW x 15 3 sets
45 second rest
decline dumbell bench:
70x10 4 sets 30 second rest
dumbell serratus anterior:
60x12 5 sets 25 second rest
added in some more calories to my diet and made these protein bars i found on the nutrition page which are really good.
Im gonna go for losing 2.5 lns a week.
(in reply to ironraider52)
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RE: my cutting journal - 12/11/2006 7:41:49 PM
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ironraider52
Posts: 1344
Joined: 11/9/2005
Status: offline
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todays meals
breakfast:
3 shredded wheat squares
3 diet pills
6 oz of water
pre workout meal:
salad
.5 cup of low fat ranch dressing
16 oz of water
10 bite size rice cakes
post workout meal:
protein bar
24 oz water
late dinner:
3 pok chops
3/4 cup cottage cheese
12 oz water
wish i could done more meals but i was busy.
(in reply to ironraider52)
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RE: my cutting journal - 12/12/2006 6:13:38 AM
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ironraider52
Posts: 1344
Joined: 11/9/2005
Status: offline
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legs
front squats:
45x15
135x12 3 sets 30 second break
185x10 2 sets 30 second break
power runner:
135x10 3 sets
superset with
leg curls:
40x10 3 sets
30 second rest after superset
double leg press:
650x6 4 sets 45 second break
calf raises:
135x15 5 sets 20 second break
weighed 264 this morning.
(in reply to ironraider52)
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