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Maki Riddington
08-14-2001, 07:20 PM
Well I sat down and drew up a diet that will help me lose some bf slowly.

Here it is.

Fat: 90 grms
Carbs: 450 grms
Protein: 250 grms
Cals: 3610

Now this total is negotiable.
I'll probally be around 3800 cals down from aprox 4200.

Since I work different shifts here is my lay out of the times I will eat at.


Monday, Wednesday, Friday

Meal times:

Meal 1: 7:00
Meal 2: 9:00
Meal 3: 11:00
Meal 4: 1:00
Meal 5: 3:00
Meal 6: 5:00
Meal 7: 7:00
Meal 8: 9:00
Meal 9: 11:00 (optional)

Tuesday

Meal times:

Meal 1: 6:00
Meal 2: 8:00
Meal 3: 11:00
Meal 4: 1:00
Meal 5: 3:00
Meal 6: 5:00
Meal 7: 7:00
Meal 8: 9:00
Meal 9: 11:00


Thursday, Saturday, Sunday

Meal 1: 11:00
Meal 2: 1:00
Meal 3: 3:00
Meal 4: 5:00
Meal 5: 7:00
Meal 6: 9:00
Meal 7: 11:00


My training will be 3x's per week.

Monday, Wednesday, Friday.

Monday: Shoulders, Triceps, Biceps
12 sets total.

Wednesday: Legs
10 sets total

Friday: Chest and Back
8 sets total.

All to failure.

Cardio on Saturday and Thursdays.
15 mins of skipping.

My goal is to get to 190-195 at ? by November 1st. I'll have to wait and see when I get my bodyfat checked on Sept 1st.

Then it's bulk time again.
Thats all folks.
Wish me luck:)

Frankster
08-14-2001, 07:28 PM
good luck fat bastard

Maki Riddington
08-14-2001, 08:10 PM
You just wait buddy.... in time you will be bowing to the all mighty ripped bastard;)

Buff
08-15-2001, 11:34 PM
Hey man... I can't believe you're up in the 200's! Man you must eat a lot. I saw your pics in the other thread, gonna be callin you Think Dog soon bro you're getting huge! Keep up those mad skills

:help: Mac is kicking my butt on gaining weight!!

Buff :angel:

Maki Riddington
08-17-2001, 09:23 AM
Well I have been 100% consistent on my diet. I am proud of myself so far.

8-9 meals a day every 2 hours on the dot.
I weighed in this morning at 205.

I am feeling alot better and I have a better appetite.
Workouts are going well.
I am gonna do shoulders,tris,biceps today after work.
I'm also gonna check out a local BB show tommorrow.
I have been playing around with the idea that I will step on stage next summer.
This means I must start planning now.

Anyways my goal is for the next 2 months to drop 5 pounds of fat.
That will leave me at around 200.

The_Chicken_Daddy
08-17-2001, 10:49 AM
I'm no guru but i personally think you should take out some carbs and add in some protein. Just my personal thought of course, but if you're losing weight then great!

Tryska
08-17-2001, 10:56 AM
actually......i would take out some carbs add in more fat.....protein requires some thyroid hormone to digest it.....so it could potentially slow metabolism some....not what you want during cutting....

but that's just a thought..i'm sure maki has it under control.

The_Chicken_Daddy
08-17-2001, 11:18 AM
Yeah, either way i'd drop carbs a bit. I use that much when i bulk!

I suggested protein because it is thermogenic and may help increase his metabolism! haha...

Tina, think of some more topics where we can go against each others opinions haha...

Maki Riddington
08-17-2001, 11:24 AM
Thanks guys.
All is under control.

The_Chicken_Daddy
08-17-2001, 11:27 AM
Good good.

Maki Riddington
08-17-2001, 09:32 PM
Well I proceeded to start my workout today but it seems that I had a lack of energy.

So I just did shoulders. I will do my arms tommorrow after a good night of drinking, hehehe I mean sleep.

Anyways I threw up 85 dumbbells 8 times and then stopped because I felt my 130 pound spotter was helping me.:mad:
I didn't reach failure.

Then I did 3 supersets of lateral raises, anterior raises and dumbbell upright rows for 8 reps each.

Came home had my shake and took a 1.5 hour nap.
Feel refreshed now.



Every job is a self portrait of the person who does it.Autograph your work with excellence.

Cackerot69
08-17-2001, 09:36 PM
Good luck Maki, you need it with that shit cutting plan ;)

Maki Riddington
08-18-2001, 05:39 PM
Ouch, I woke up with a headache.:alcoholic:

Manged to drag my bum to the gym and managed to squeeze out a tricep bicep workout.

French Curls 120 x5 then 7 reps.
Tricep press down 160 x 7
Dips x 8


Biceps hammer curl 40x10, 50 x 4
Preacher curls 20x 12 2 sets.

Meals will be on.
Water is cool.
Placing my fat ass on the couch all day and will watch the mutiple movies I rented.

Yaz
08-18-2001, 05:43 PM
Fatty. Good luck. :D


BTW, you curl a 40 lb dumbbell, but 20 on the bar? Eeeeh?? You do that on purpose for a pump?

Maki Riddington
08-20-2001, 09:44 AM
I'm in no shape to workout today.......:alcoholic

I ate 2 meals yesterday.
Went golfing and then had some cold beverages with some coworkers and then spent the next 6 hours at the pub.

I only got 3 hours sleep.
My meals and water will be on target today but I will skip my workout and go to sleep when I get home from work.

Tuesday will be another day away from the gym.

Tryska
08-20-2001, 09:47 AM
tuttut

Yaz
08-20-2001, 10:15 AM
Dang dude. WTF is up??

Maki Riddington
08-20-2001, 10:38 AM
It's called having a good time.:)
I like to do that once and awhile.

Yaz
08-20-2001, 01:15 PM
Oh, okay. I thought... you know, nevahmind.

IMO throwing up and headache != good time. But to each his own, bruh. ;)

Maki Riddington
08-20-2001, 01:30 PM
I never throw up, big boys can handle their liquor (not that you can't).
Sometimes ya just go overboard, thats all.

Ok enough. No more writing in my journal foo.:)

Maki Riddington
08-22-2001, 05:21 PM
IMO I had a shiat workout.
Couldn't squat normal poundages.

Food is on I am tiered and my back is hurting.
Need to see a massage therapist.

I'm gonna get a good nights sleep, with work and all I need to be sleeping better.

I'm gonna change from my low rep squats to 20 rep squats.
Focus now on my hams and start bringing my imbalances up to par while I lose some bf in the next 2 months.

Strength will have to take a back seat starting in Sept.

Whoowe I'm tiered.

Maki Riddington
08-24-2001, 11:14 AM
My new workout.

3 Day split.
Monday, Wednesday, Friday.

Monday
Legs
Squats 1x20
Leg Ex 3x10
Leg Curl 3x8
Calfs 2x50

Wednesday
Chest
Bench 1x10
Flys 1x8
Dips 2x6
Triceps
Skull Crushers
2x10
Extensions
2x8
Shoulders
SS
Dumbell press 2x6
with front and upright rows for 2x 12 reps


Friday
Back
Chins
1xam
Cable Row 2x8
Wide Grip lat pull down 2x12
Hypers 2x12
Biceps
Preacher Curl 2x12
Concentration curls 2x12

Abs on cardio days.


Weighed in this morning.
I don't know what my weight is.
Between 206 and 209.
End of the night probally 212.

The_Chicken_Daddy
08-24-2001, 01:37 PM
what's your bf%?


BTW, when it gets tough just think of the finish line...mmmk?

Maki Riddington
08-24-2001, 02:35 PM
Bf will be posted in the first week of September when I get it done.

heathj
08-24-2001, 02:38 PM
Just ask some girl you know to give you a massage.

<--- Never has thrown up from "water".

Maki Riddington
08-26-2001, 07:34 PM
Had a killer session in the gym on Saturday. I came home wiped.
I weighed in at 211 but I'm almost positive thats not my real weight.

Food is on. Today is a cheat day. I'm eating Mcdonalds all day. Yummmmy!!!

Ya ya, I'm fat.:cry:

Maki Riddington
08-27-2001, 10:35 AM
Well I weighed in today and it seems I'm 211 in the morning?
Anyways, it's leg day today.

Long week at work this week.:(
Food is on and I'm tiered.
Had some pints at the pub last night. Just a couple.
Ya know...those last minute pub runs ya make in the summer time.:)

Had to be done.

The_Chicken_Daddy
08-27-2001, 11:11 AM
is your morning weigh in after a bathroom visit and before eating or drinking?

Maki Riddington
08-27-2001, 11:21 AM
It's after my morning trip to the washroom and before I eat.
This is how I always gauge my weight, the thing is it's flucuating alot lately.

Cackerot69
08-27-2001, 11:23 AM
:evillaugh

The_Chicken_Daddy
08-27-2001, 11:36 AM
yeah maki, that's what i do.

Therefore, it's your weight!

I personally call it the 'dry weight' cause throughout the day i find the water plays havoc with it - i have been 220 after training before!

It must be your beer belly.

....Belly's gonna get ya!...~ahem~

Cackerot69
08-27-2001, 11:43 AM
So, Maki...you still up for the bet? ;)

Maki Riddington
08-27-2001, 02:54 PM
What bet?

Maki Riddington
08-29-2001, 10:29 PM
Killer leg workout.
1 set of 20 rep squats and then 2 sets of leg extensions did the job.

My eating is on and I'm gonna start the cardio on Tuesday.
Yuck.

Tommorrow I will do chest, tris and shoulders.
Need some sleep, had two long days at work.

This 3 day split is great, it's a relief from my twice a week bodypart workouts.

I wil switch to high volume in December.

Maki Riddington
08-30-2001, 05:32 PM
Only got chest and triceps done today.
I'm tiered.

4 sets each.
Food is behind.

Maki Riddington
09-02-2001, 12:37 PM
Friday night=:alcoholic

Saturday night=:alcoholic

Sunday which is today I will be not following my diet.
Monday my ratios change.
Drop some carbs and add some protein and fat.

Pro=300 grms
Carbs= 350 grms
Fat= 120 grms

Cardio will be done 2-3 times a week.

ECA 2-3 x's a day.
Creatine, Glutimine(5 grms) and a mega vitamen pack each day.

Should be able to drop 10 pounds in 2 months and then bulk again but this time I won't up my cals too much.

Mystic Eric
09-03-2001, 02:53 PM
yes maki.. just keep :alcoholic and then scuff down the eca's hoping you'll loose body fat tuttut. ha maybe you should take the eca's WITH :alcoholic

hey, i was wondering, how did you manage to get a real eca? 'cause ephedra's illegal in canada??

Maki Riddington
09-03-2001, 03:37 PM
Term I get them under the counter in Richmond.

Well I had a ok session today. I'm wiped.

I'm sitting in the office and I 'm sweating like a pig not to mention I can barely type properly.

I did 2 sets of 20 rep leg presses and 2 sets of leg extensions.
I had this annoying guy telling me during my leg presses not to lock my knees out. He was coaching me and he's this 160 type guy. Pissing me right off. I just closed my eyes and mentally beat the snot out of him.

Other than his annoying remarks my food is on, I have taken my EC in small dosages throughout the day and I will do some abs and cardio tommorrow.

A good first day so far.

Maki Riddington
09-04-2001, 08:28 PM
Well other than my car accident I'm ok.
I was supposed to do some cardio today but I got a headache and I'm getting sore.

Might be worse tommorrow.

I forgot my food at work so I had to make more.
I'm still on traget. Took my supps and everything is smooth.

I did however decide to drop my cals a little lower.
My new ratios are:

Fat 120 grms
Carbs 305 grms
Pro 300 grms

Thats about 3500 cals for cutting, it's down roughly 180 cals.



I will also change my routine a little. I want to work on my abs and my grip work.
This should help my squat and deadlift.


Every job is a self portrait of the person who does it.Autograph your work with excellence.

Maki Riddington
09-05-2001, 01:36 PM
Well I still have a headache and I'm feeling disoriented.

I won't train today, I also won't go to work today as well.

My food is gonna be just simply steak and basmalti rice with some flax oil.

I don't have the energy to cook.
My supps are on.
Everything is on.
EC every 2 hours until 3:00.

Maki Riddington
09-06-2001, 11:22 AM
Wokle up early and had an mrp and then went back to sleep for a couple of hours. Woke up dragged my sorry butt to the gym and did 30 mins of cardio on a elitical trainer . I stayed at 134 BPM at 65% of my THR. I haven't done cardio since last December.:eek:

Feels good.

Food will be on, and I'm feeling much better.
No training today.

Maki Riddington
09-07-2001, 07:52 PM
I ndid 20 mins on the bike today.

Then 4 hours later went back and did my workout.
Lets just say that it was a poo effort on my part.
It was a all together awful workout.
I'm rather depressed with the outcome of todays session.

My food is on.
I'm now sitting at 205 at 16%.

My goal is to get to 190 by the end of November.
This will bring to me aprox 10% which means I can then start bulking again.

Maki Riddington
09-08-2001, 12:55 PM
:alcoholic last night.

Big azz barbeque tonight followd by a trip to the pub which equals
:alcoholic:

Only got 5 hours of sleep.
I will keep my food intake up though and supps.

Maki Riddington
09-10-2001, 06:14 PM
Did legs this morniing before breakfast.
I didn't do well.
I was tiered due to this past weekend.

1 set of 20 rep squats which I only did 13 + 3 of.
1 set of smith machine squats for 7 reps and I aimed for 10.
Leg ex x2 sets of 10.

Came home and slept for 2.5 hours.
I feel a little better.
20 mins of cardio tonight along with abs and calves.

Cardio will be done 4x s a week.
Aerobic that is.

heathj
09-10-2001, 06:26 PM
Stop drinking and start getting more sleep! Drinking affects your sleep badly, which in turn affects your lifting. Make a goal or something to where you start to drink less. If your friends want to go out, go out, but don't drink. Try it foo!

Maki Riddington
09-10-2001, 08:45 PM
I know Heathj, sometimes I get caught up in the moment.
Thanks for the advice.:)

syntekz
09-10-2001, 08:59 PM
ya
"They made me do it, I swear!"

Maki Riddington
09-11-2001, 10:45 PM
Food was on.
I did 20 mins cardio tonight.
Supps are on.
I feel leaner already.

Maki Riddington
09-13-2001, 10:01 AM
I weighed in this morning at 201.
I got 11 more pounds to go.

Then I'll bulk again.

Back,shoulders and triceps today.

Cardio and calves tonight.

Food was low yesterday but that 's fine.
Food will be on at 3500 cals today.

The_Chicken_Daddy
09-13-2001, 10:18 AM
wow, 201, you've lost quick! weren't you pushing 215 only a few weeks ago?!

Maki Riddington
09-13-2001, 10:53 AM
Nope, I was around 210.
I just cleaned up my diet and added in some light aerobic activity coupled with copiuos amounts of ECA.

Maki Riddington
09-17-2001, 07:25 AM
Wild and crazy wekend.
Must put a stop to this....................

I'm exhausted, I'm just gonna do abs,calves and cardio tonight.
Weight is at 202.

YatesNightBlade
09-17-2001, 07:28 AM
Wish I had a wild and Krazy weekend. Three Weeks and I'll be snorting cocaine and shag*ing $10 hookers. ;)

Maki Riddington
09-18-2001, 06:00 PM
I performed 15 mins of cardio last night.
My cals were really low but thats cause I screwed up and didn't cook my chicken well enough. Had to throw it out.

I'm extremly tiered I don't know how I'm gonna do my legs tommorrow.
I'll do 20 mins of cardio tonight.
Man the weekend really drained me.

Maki Riddington
09-20-2001, 09:57 PM
No cardio but I did my legs.
I'm still recovering from last weekend.

My cals will change in October.
Dropping my fat and upping my carbs.

Cardio will continue until the end of December.
I'm gonna get shredded.

Chest, bis and cardio tommorrow.
My abs are coming in now.
I'll weigh in tommorrow.
Mind you my cals have been low the last week.

Cackerot69
09-20-2001, 11:46 PM
Why are you still using this retarded cutting plan? ;)

PowerManDL
09-21-2001, 01:42 AM
Maki, you can't quit drinking any more than I can. I say **** it, bulk till you can't see straight. Then, in a few years when you settle down, cut.

But drink till your eyes pop out. Do th rest later.

Maki Riddington
09-24-2001, 11:21 AM
I've been slopy with my diet but thats fine. I'm in the midst of experimenting with a zig zag method which seems to be working.

I did shoulders this morning and will do tri's and back tonight.