RE: my cutting journal
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RE: my cutting journal - 12/12/2006 3:27:18 PM
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ironraider52
Posts: 1353
Joined: 11/9/2005
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meal plan for the day
breakfast:
3 shredded wheat squares
8 oz milk
16 oz water
3 diet pills
mid morning snack:
protein bar
16 oz water
pre-workout snack:
banana
8 oz water
post workout meal:
1 pork chop
1 cup of cottage cheese
12 cashews
32 oz water
dinner:
6 egg whites
3 chicken strips
6 caramel flavoried bite sized rice cakes
40 oz of water
(in reply to ironraider52)
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RE: my cutting journal - 12/12/2006 3:29:17 PM
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ironraider52
Posts: 1353
Joined: 11/9/2005
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I calculated it all, and I should be at 219 by March 20th. Which is like like 3.5 months more of training. And that really doesnt bother me at all.
Ill just keep on pushin on and see what happens. Only losing 2.5 lbs a week isnt that bad at all really...because u can up how much u eat and thats good. Like right now ive already lost 1 lb and i got till sunday still.
(in reply to ironraider52)
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RE: my cutting journal - 12/12/2006 4:10:49 PM
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IBendBarbells
Posts: 5852
Joined: 6/21/2006
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quote:
12 cashews <-- dont those have a **** tone of calories from fat? I could be wrong...
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RE: my cutting journal - 12/12/2006 8:32:15 PM
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ironraider52
Posts: 1353
Joined: 11/9/2005
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they have a decent amount of calories...but im nott sure on calories from fat.....they have alotta protein though.
(in reply to IBendBarbells)
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RE: my cutting journal - 12/13/2006 9:06:39 AM
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ironraider52
Posts: 1353
Joined: 11/9/2005
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powercleans:
135x12 40 second rest
150x12 40 second rest
165x10 2 sets 35 second rest
185x8
behind that back shrugs:
225x12 3 sets 30 second break
regular shrugs:
225x12 4 sets 20 second break
sub grip dumbbell front raises:
25x10 4 sets 40 second break
regular grip dumbbell front raises:
20x10 3 sets 30 second break
dual arm side raises:
25x8 4 sets 1 minute break
isolate side arm raised:
25x12 3 sets 45 econd break
rear delt cable pulls:
60x12 6 sets 25 second break
(in reply to ironraider52)
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RE: my cutting journal - 12/13/2006 4:53:30 PM
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ironraider52
Posts: 1353
Joined: 11/9/2005
Status: offline
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meals for the day
breakfast:
protein bar
16 oz water
3 diet pills
pre-workout meal:
cant remember what i ate...must notta been much lol.
post workout meal:
6 egg whites
10 bite size caramel flavoried rice cakes
32 oz water
dinner:
roast beef a veggies mixed..bowl and a half
16 oz water+lemonade mix
3 diet pills
weighed 243 today...not to bad. Gotta lost .5 lbs by sunday which is totally doable and i can splurge a lil more.
I like doing this short rest in betweeen sets because i get a great workout. Im starting to see the differences in more visible muslce.
(in reply to ironraider52)
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RE: my cutting journal - 12/14/2006 10:34:16 AM
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ironraider52
Posts: 1353
Joined: 11/9/2005
Status: offline
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arms
close grip BP:
135x10 4 sets
superset with
rope press downs:
60x10 4 sets
40 second break between supersets
reverse grip press downs:
35x10 4 sets 30 second break
single hand reverse grip:
20x12 4 sets, continous flip flop of each hand
french press(skull crushers):
65x12 4 sets 45 second break
strait bar press downs:
60x10 3 sets 20 second break
strait bar curls:
45x10
no break
65x12 3 ssets 20 second break
dumbell preacher curls:
20x10 4 sets continous flip flop
sitting alternating dumbbell curls:
25x10-12 4 sets (longer rests)
forearms:
10 sets of different forearm work.
(in reply to ironraider52)
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RE: my cutting journal - 12/14/2006 1:33:38 PM
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ironraider52
Posts: 1353
Joined: 11/9/2005
Status: offline
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meals for the day
breakfast:
3 shreded wheat squares
8 oz glass of skim milk
3 diet pills
pre-workout meal:
salad
apple
3 diet pills
12 oz water
post workout meal:
32 oz water
protein bar
dinner:
1.5 bowls roast beef and veggies mixed
36 oz water
1 cup cottage cheese
down to 242 today...no need to lose more weight. I loved my arm workout today.
(in reply to ironraider52)
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RE: my cutting journal - 12/14/2006 1:40:22 PM
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ironraider52
Posts: 1353
Joined: 11/9/2005
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wow, im actually starting to notice the difference between the weight i lost. I can notically see my biceps and triceps better. Not that im ripped or nething, but i can see the difference. My forearms are defnetly more shredded, i can see more veins and the skin between my arm and muscle is very thin.
My motivation just keeps on growing and growing. Everyday i see how much thinner ive gotten or the weight i lost or a compliment i get i just keep on going. My forty time when i ran it has dropped from 5.35 to 5.04 because all the weight i lost.
I dont even care that i cant eat or not, u no y, because i no that in the end.....it will be so worth it.
(in reply to ironraider52)
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RE: my cutting journal - 12/14/2006 1:44:11 PM
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ironraider52
Posts: 1353
Joined: 11/9/2005
Status: offline
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i changed up my plans for the future. Once i get down to 220, i want to stay there for 4-5 months and keep on trying to get leaner. Then over a course of 8-12 months bulid back up to 240 of lean mass and lift in the 242 weight class.
The reason i would like to stay at 220 for awhile is so that i can keep my weight mainted for awhile and try and gett ripped from there.
Then i figure that once i get back up to 240 i will be more lean if its all lean mass and muscle. And at 240 i would like to have about 10 percent bodyfat...and 8 percent bodyfat at 220.
(in reply to ironraider52)
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RE: my cutting journal - 12/15/2006 7:53:44 AM
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ironraider52
Posts: 1353
Joined: 11/9/2005
Status: offline
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back day
bent over rows:
135x10 4 sets 40 second rest
one armed dumbbell rows:
40x10 continuos flip flop
cybex:
120x12 4 sets 45 second break
bent over dumbell sub grip rows:
35x12 3 sets
glute/ham:
BW x 15 6 sets 30 second break
(in reply to ironraider52)
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RE: my cutting journal - 12/15/2006 8:15:38 AM
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rippedchick
Posts: 5135
Joined: 1/8/2005
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what is a cybex?
_____________________________
- Bobbi
Athlete wins team track title all by herself!
www.alternativefit.blogspot.com
(in reply to ironraider52)
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RE: my cutting journal - 12/15/2006 10:07:29 AM
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ironraider52
Posts: 1353
Joined: 11/9/2005
Status: offline
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Its pretty much the same thing as doing rows, just on a machine so its kinda different.
(in reply to rippedchick)
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RE: my cutting journal - 12/15/2006 2:04:34 PM
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ironraider52
Posts: 1353
Joined: 11/9/2005
Status: offline
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meals for the day
brunch:
protein bar
16 oz water
3 diet pills
lunch:
apple
lean cuisine
32 oz water
post workout meal:
lil bit of chicken
15 bite size pretzels
16 oz water mixed with lemonade (some nutri sweet)
weighed 259 today...finally hit that spot. Now, every landmark is gonna be 249, 239, 229, 219. im pumped all i can say. And i already hit my mark of being at 260 b4 christmas with a week to spare.
(in reply to ironraider52)
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RE: my cutting journal - 12/16/2006 8:11:55 AM
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ironraider52
Posts: 1353
Joined: 11/9/2005
Status: offline
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woke up today, weighed 260.5 which is completely ok. I actually didnt wanna be down to 259 until next week neway.
im sore all over. Forearms, lats, hammies, traps, bi's...i love it though makes it feel like im doing something.
(in reply to ironraider52)
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RE: my cutting journal - 12/18/2006 8:57:45 AM
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ironraider52
Posts: 1353
Joined: 11/9/2005
Status: offline
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chest
dumbell bench press:
30x12 no break
45x10 2 sets 20 second break
70x10 2 sets 40 second break
barbell fat bench press:
135x10 2 sets 30 second break
155x10 2 sets 30 second break
3 seconds down, 2 second pause, 1 second up
incline dumbell flies:
25x10 4 sets 35 second break
incline hammer strength presses:
100x8 4 sets 1 minute rest
decline barbell bench:
185x10 4 sets 40 second break
abs
261 today, gained some weight after the family christmas party so its ok. Not to worried about it.
(in reply to ironraider52)
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RE: my cutting journal - 12/18/2006 1:42:59 PM
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ironraider52
Posts: 1353
Joined: 11/9/2005
Status: offline
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meals for the day
breakfast:
bowl cornflakes
3 diet pills
5 water cut pills
32 oz water
preworkout meal:
.5 cup rice
24 oz water
5 water cutting pills
post workout meal:
8 shrimp cocktails
cocktail sauce
16 oz water
pre-dinner snack:
meal replacement shake
3 diet pills
dinner:
lean cuisine
40 oz water
carrots
261 today...lost a pound of the weight i gained back. Still on track for my goal of 260 by christmas.
(in reply to ironraider52)
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RE: my cutting journal - 12/19/2006 1:41:35 PM
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ironraider52
Posts: 1353
Joined: 11/9/2005
Status: offline
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legs
one legged leg press:
180x10 4 sets 40 second break
leg curls:
35x10 4 sets 30 second break
paramount machine:
45x8 4 sets 30 second break
leg EXT:
45x10 4 sets 20 second break
calf raises:
4 sets
(in reply to ironraider52)
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RE: my cutting journal - 12/20/2006 9:10:38 AM
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ironraider52
Posts: 1353
Joined: 11/9/2005
Status: offline
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arms
french press:
60x10 4 sets 40 second break
standing tricep extensions:
60x12 3 sets 30 second break
reverse single hand underhand pull downs:
30x10 4 sets continuous flip flop
curve bar press downs:
50x12 3 sets 25 second break
standing alternationg dumbbell curls with squeeze:
25x10 4 sets 45 second break
dumbell spider curls:
20x12 4 sets contiunuous flip flop
E-Z bar curls:
70x8 4 sets 20 second break
forearms:
8-10 sets of forearms
not sur eif my scale is off or what...but i weighed 256 this morning so it was kinda weird. Dunno what thats all about but im not complaining.
< Message edited by ironraider52 -- 12/20/2006 1:30:47 PM >
(in reply to ironraider52)
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RE: my cutting journal - 12/20/2006 1:36:11 PM
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ironraider52
Posts: 1353
Joined: 11/9/2005
Status: offline
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meals for the day
breakfast:
protein bar
16 oz water
3 diet pills
5 water cut pulls
pre workout snack:
7 bite size rice cakes
apple
12 oz water
post workout meal:
4 eggs
1 cup cottage cheese
32 oz water
dinner:
6 chicken cubes
5 raw carrot sticks
(in reply to ironraider52)
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