View Full Version : Wallys Journal: Cutting Down

02-17-2004, 12:44 PM
Hey guys whats up! I thoguth i would start a journal of my workout plan and diet. I jus started my diet on monday the 16th.

Here is my diet i follow every day:
1) Protien Shake with 2 scoops whey and oats mixed together
2) Same as 1 but with flax seed oil.
3) Tuna, Brown Rice, Green Veggies
4) 6 oz chicken, green veggies
5) Tin of Tuna and Almonds, Veggies
6) Protien shake with flaxseed oil.

Yesterdays Workout Included: (Note i use all DB)
Incline Bench Press:
4 warm up sets of 45 pound dumb bells.
1x6 of 60 pounds
1x6 of 65
1x6 70
Flat Bench Press:
1x6 70
1x6 80
1x6 85
1x4 90
Standing Fore Arm Curls: (This lift went to barbell)
1x8 105
1x8 115
1x8 145
1x10 85
DB Wrist Curls:
1x8 25
1x8 30
1x8 35

Should I have a Prew Workout SHake? ANd if so what should i include in it?
PW Shake: Protien Shake Afterwords With 2 scoops protien and with Oats

Yesterday for meal 5 i had a U-turn protien bar instead of the tuna. I have to work (part-time) And i dont get breaks. Im goign to buy almonds today or tomorrw hopefully.

Thats it for monday. I am not working out today due to the fact im not in school and im sick (i workout at school). But here is todays Diet so far
Woke up at 11:45
Meal One: Protien Shake With 2/3 cup of oats. (2 Scoops)
Meal two: Coming up shortly will be Protien Shake with Flax seed Oil(2 Scoops)
Will Most more later

02-17-2004, 07:19 PM
Meal 3: 6 Ounces of chicken, brussel sprouts

02-17-2004, 07:24 PM
Should I have a Prew Workout SHake? ANd if so what should i include in it?
PW Shake: Protien Shake Afterwords With 2 scoops protien and with Oats
When do you workout in relation to what meal? Depending on when you workout you might not need one. I'd recommend at least something small with a few carbs and protein (maybe like a 4th of your post workout shake) beforehand. Diet looks good. What kind of training split are you using?

02-17-2004, 08:48 PM
5 day split.
Mon: Chest/Forearms
Wed: Legs
Thurs: Shoulders/tris
Friday: Bi's/ab's

I have chicken at 1:25 PM and i workout at 3.

02-17-2004, 08:49 PM
meal 4, tin of tuna and some dry roasted nuts<--- are these good to eat in place of almonds?

02-17-2004, 11:01 PM
5 day split.
Mon: Chest/Forearms
Wed: Legs
Thurs: Shoulders/tris
Friday: Bi's/ab's

I have chicken at 1:25 PM and i workout at 3.
Good deal. Split looks good and from the first workout things look in order.

I'd definitely do like a small pre workout shake or maybe just drink a fourth of your post workout shake before.

Are you counting calories or just going by feel? I think almonds are a bit better than dry roasted nuts but they aren't terrible for you either.

02-18-2004, 09:41 PM
Good deal. Split looks good and from the first workout things look in order.

I'd definitely do like a small pre workout shake or maybe just drink a fourth of your post workout shake before.

Are you counting calories or just going by feel? I think almonds are a bit better than dry roasted nuts but they aren't terrible for you either.

Here is today and follow up of yesterday

Meal 5- PProtien Shake and Flax Seed Oil and went to bed.

Meal one: 2 scoops whey protien and 1/2 cup oats (dry), 16 ounces of water
Meal 2: 2 Scoops Whey Protien and 1 Flax Seed Oil Capsule
Meal 3: Tin of tuna no veggies have to go buy some
Meal 4: 6 ounces of chicken and some nuts
Meal 5: Had to work so had a protien bar. Next U-Turn Bar
Meal 6: In about 30-45 minutes will be 2 scoops whey protien and 1 flax seed oil capsule

Bent Over Rows:
3 warm up sets of 135
2x6 155
V-Bar Pull downs:
2x6 170
Seated Rows:
1x8 135
1x6 205
Regular Pulls:
3x6 warm up sets of 135
1x6 185
1x4 225
DB Shrugs:
1x12 90
1x10 95 <--- Slipped out of my left hand and almost caught my toe!!!
That was todays workout.

Do you think if i continue with this diet i will lose weight? I dont realy do that much cardio jus on tuesdays and thursdays i ride the bike for 30 minutes. I do alot of walking around at work (in retail sales so i do alot of walking with customers, carts, and things like that)

I want to count up all my calories but to be honest, I have no time. Between workin and studyin my time equates to this. Like i shouldnt be on the computer right now but i jus want to start loggin my workouts to see my progress lets say 6 weeks from now. But ill write more later. If someone doesnt mind addin up the cals/protiens/carbs for me thanks alot! But ill get around to it sometime.

02-18-2004, 09:43 PM
also i weighed 186 today, started at 188 i think

02-20-2004, 12:21 AM
Today 12/19
Meal 1: Protien Shake
Meal 2: Protien shake 1 capsule flax seed oil
Meal 3: Protien Bar
Meal 4: Salad
Meal 5: Some stir fry **** that my mom made
Meal 6: Protien shake in about 20 minutes

DB Shoulder Press:
Warm Up:4 x 6 x 40
Set 1: 1 x 6 x 50
Set 2: 1 x 6 x 55
Set 3: 1 x 4 x 60
Military Press: Still getting used to this. FIrst time doin it
1 x 6 x 85
1 x 6 x 105
Side laterals:
1 Acc Set: 1 x 6 x 25
Set 2: 1 x 6 x 30
Set 3: 1 x 6 x 30
Skull Crushers:
Warm Up Set: 3 x 6 x 40 Pounds + EZ Bar Weight (dont know how much it weighs)
Set 1: 1 x 6 x 50 + EZ Bar Weight
Set 2: 1 x 6 x 60 + EZ Bar Weight
Tricep PushDowns:
Set 1: 1 x 6 x 170
Set 2: 1 x 6 x 170

Had to cram the bi workout in today also. Can nto work out tomorrow.

Barbell Curls:
Warm Up: 4 x 6 x 75
Set 1: 1 x 6 x 85
Set 2: 1 x 6 x 95
Hammer Curls:
Set 1: 1 x 6 x 35 pound DB
Set 2: 1 x 6 x 40 pound DB
EZ Bar Curls:
Set 1: 1 x 6 x 60 + EZ Bar Weight

That was today. I know if ucked up bad on my diet but im goin serious again tomorrow. I had a pretty good week of eatting execpt for today and i feel like **** eatting the food i did eat that wasnt right ot the diet. But tomorrow back on track and dedicated for good! Also picking up a new Supplement: Xtreme Formulations Relentless for post workout. I heard its pretty good so im going to give it a try.
Current Supp's:
Flax Seed Oil
Future Supps:
Relentess by Xtreme Formulations
Ice by Xtreme Formulations
Creatine (MAYBE) Not sure about this one yet.

But will log tomorrows diet. Wont workout tomorrow no gym. Ill Probably jus walk or something and do my ab's. Later Guys

02-20-2004, 04:00 PM
heh, all this cutting is making me hungry, I think I will go eat all your meals listed for lunch today (ahhh, its good to be bulking) LOL

sooooo, I dont know about anyone else reading but you have really cut your carbs out havent you? you pushiung some good weight around in those workouts, albeit some of the numbers look a bit lopsided to me. I would focus on legs and back and everything else will fall into place nicely for you. whats your weight? Are you coming off a bulk?

the diet looks good, your smart to take in that amount of flax, you'll need that looking at the low calorie meal plan you got listed. Based on my own personal experience with cutting, I would increase the carbs a bit more.

Add a bowl of oatmeal or grapenuts in the morning to give you the fuel you need to get through the day and get rid of the sleepy 12:00-3:00 phase, and then then another shot of complex carbs (like a large baked potatoe, or tuna or chicken breast sandwich with whole wheat bread) around 4:00 to take you through till you go to sleep.

one way to keep a good ratio is to take half of your protein intake, and make that carbs = can of tuna is 35 grams protein, so you need @ 18 grams carbs to go with that (one to two slices of bread depending on the bread) which is why a tuna sandwich works so well.

eat fibrous carbs (broccoli, spinach, carrots and stuff) with your other meals. eat fruits any time of the day when you feel down or need some energy.

with a cut, I would definielty get a pre-workout shake going 45 minutes to an hour before working out - unless you LIKE feeling hungry during your workout, I know I dont. I get irratable when I am hungry......

you seem to be getting a lot of your food intake from protein shakes and bars = nothing wrong with that, but I like to think of protein shakes and bars as supplements. time is big factor, and those bars save you the time of cooking and pre-baggin chicken breast sanwiches in the morning. BUT if you got the time on a sunday, make a weeks worth of grilled chicken breasts, boil two-three dozen eggs, and your ready for the week.

speaking of eggs, dont forget about them, eat 3-5 of those a day = 21-35 grams of protein right there :)

OH! and dont forget to take a lot of vitamin C = for myself I get almost a gram a day of that. And red raspberry zinger tea has loads of anti oxidants in it, get some of that to sit and relax in front of the boob tube.

creatine on a cut is ultimately up to you, for myself, I dont need the spike that creatine gives me, plus I am trying to lose water weight and BF, and creatine creates water retention.

not sure how long this post is, so i am ending it here....most of this info was already given to me at one time or other and other stuff I learned from this site.

Welcome to Journal land, and let me know if you gots any specific questions.

02-20-2004, 04:22 PM
WHen you say the numbers look lopsided which ones? Some of it is first tiem doing and id rather get form down.

Never bulked in my life. Im about 186 now started at about 188-9. So ive obviously lost some weight.

I know i have a alot of my protien from shakes and bars. THe onyl time i eat a bar is on mon-wed-friday at 7:30... thats when i work and i get no breaks or antyhing cause i am part time. So i take a quick stroll through the warehouse while cramming a bar down my throat. Also 2nd meal protien shake wouldnt be a shake if my school was more leinant (sp) with eatting. If we get caught eatting they take all the food away and leave wiht a 75$ ticket.

So with the protien shake its something easy to hide behind in a back pack and then chug it quickly when the teacher isnt looking. I know you dont see many veggies in there... i will be taking care of that this weekend.

I went on this diet with about 85% of the food i needed, the last 15% i didnt have was veggies and some more tuna. I am goign to be picking up broccoli and some cucumbers this weekend (will cucumbers work)? About the eggs... i dont knwo about 3-5 DOZEN. I am on a big money problem right now. I get 15$ a week to buy food... my paycheck from work goes straight to the bank. I do make chicken every night though for my 4th meal. But yea. Here is todays diet so far:

Woke up later cause we had no school:

Meal one: Protien Shake with dry oats
Meal 2: Protien Shake with flax
Meal 3: Tin of Tuna on 2 slices of wheat bread

Meal 4: Comin in about 2 hours will be a protien bar. I have to work!
Meal 5 after work will be chicken
Meal 6: will be a shake with flax

But yea i was going to go on creatine after this cut when i bulk. im also workin on the preworkout shake. But hey man i gotta get going. If you have MSN or AIm Im me on there.
AIM: Wallysworld118
MSN: Mademan118@hotmail.com


02-20-2004, 04:39 PM
you get a ticket and have to pay a fine for eating in class?! WTF!

02-20-2004, 09:35 PM
yea thats why i have to be really careful about how i eat and ****. This school is really strict.

02-20-2004, 10:09 PM
instead of the protien shake before bed should i eat cottage cheese? Would that be a better subsitute? Also im thinkin about goin on a fat burner. People are telling me the thermocin is pretty good (sold here). What do you think?

02-20-2004, 10:12 PM
and yes my back is pretty bad. Ive never really trained back. Its coming along though. Also i cant really train legs. I do light light weight training (i have horrible knees). But it will be coming along soon i hope

02-20-2004, 10:14 PM
now your using the old noggin! DEFINITELY eat cottage cheese before you go to bed! save the shake for morning when you need protein fast.

mix the cottage cheese with some kind of fruit to make it taste like desert, I use strawberries :)

yep, get the thermicen = they got a good sale on it right now. basically anything with ephedra in it is great before it goes away for good. just follow the directions when using ephedra, cause it can get addictive and you can get used to the accelerated heart rate and then get to thinking you need to increase the dosage to get that feeling back. it is still working even after the body gets adjusted to it.

02-20-2004, 10:30 PM
When do you think i will start losin the pounds? I wasnt expectin to lose naything within the first couple of weeks. How about apples and cottage cheese? Will that work? Also my scale says im the say weight but i can see more of the muscle in my chest, traps, back, and arms. I can even see a little contraction in my abdomen area. What do you think

02-20-2004, 10:33 PM
and also how long do you think that sale will be goin on? i dont dont have a credit card or anything so i dont know what i can do. I have an ATM card for my bank though... will that work? i jus opened an account and i have no idea what the hell im doin when it comes to ordering **** online.

02-21-2004, 10:53 AM
feb 21, 04
Well i woke up early today and thought id jus post my first meal.
So far i have
Meal 1: Protien shake with Oats.

I also weighed myself this morning on an empty stomach and everythiing else, i weighed 187! i sure am happy. Last night when i weighed myself i was kind of discouraged because i was back at 189 but that was right after a meal.

I want to start doin some cardio, as it is essential in cutting. I can jog maybe 15 minutes. What else could i do after the run that wouldnt be so harsh on the knees? I have horrible knee problems for a kid my age and so i cant really do much of anything. i want to ride a stationary bike for about 30 minutes 2 times a week and then walk for 30 minutes 3 more times a week. will this work?

02-22-2004, 12:44 PM
Feb. 22, 2004
Hey Hows it goin. Let me finish my meals from yesterday. It was kind of my cheat day as i was at home and i didnt have the right food wih me on the road.

Meal 2: I had a protien shake with flax
Meal 3: Grilled Chicken Burger with lettuce and tomato's on a wheat bun.
Meal 4: 1 Slice of pizza
Meal 5: Some Almonds

As you can see, i reallly didnt get that much food in. I didnt get home till 1 or so and i didnt have any tuna or chicken with me on the road. Todays Meals:

Meal 1: Protien Shake
Meal 2: Protien Shake with flax
Thats all so far.
Well post more later

02-22-2004, 06:37 PM
jus placed my order for the thermocin.

02-22-2004, 06:38 PM
Meal 3: Turkery Sandwich. 2 slices wheat bread and 3 slices of turkey. Little hot sauce.

02-22-2004, 07:26 PM
Looks like you've got everything in line for a good cut. Keep that willpower strong.

02-22-2004, 07:58 PM
thanks man im tryin. Its kinda hard to with the family and everything they keep on questioning me. But i jus went out and bought soom food that i will not let go to waste! I love this feeling and i already feel like ive lost some weight. Maybe im exaggerating but i don tknow i feel like i have more energy then before iwth the 6 meal plan. I would usually only eat 1-2 meals a day and i would feel like ****. hopefully i will lose a good 20-30 pounds or until im completely ripped

02-22-2004, 08:56 PM
Meal 4: Chicken and some broccoli

Meal 5 is comin up shortly and im going to eat some cottage cheese with flax. how much cottage cheese should i eat? Should i mix in some protien powder to add more protien or what?

02-23-2004, 05:35 PM
hey sounds like your doing good man, I will get back to some of your other questions in a bit, but FIRST:

pick the ONE day a week you want to weigh yourself. If you weight yourself more than that your just going to be playing mindgames and it will affect your workouts and diet. you weighed yourself on Saturday? good, dont weigh yourself again until NEXT Saturday!

stay on strack and plan on losing a pound or two by next weigh in. If you do GREAT! your on your way!

if you dont lose, or if you GAIN, then cut calories a bit, usually by 200 (go from 2000 calories per day to 1800 per day, or whatever your ratios are). Then dont weight yourself until saturday and check to see for results.

Scott S
02-23-2004, 09:22 PM

Good luck with the cutting man. Counting calories sucks but it'll make sure your cut goes smoothly. (At least until you start to get pretty lean.)

I'd argue that there are benefits to weighing yourself daily, but like Kenn said, it's really easy to get into mindgames too. ;)

02-23-2004, 09:45 PM
yeah, its okay not to see the weight drop right way, specially if you see changes n your body. That means your changing your body composition = good. the lost pound or two each week is just an estimate. I always have more energy on a cut than a bulk myself, and I seem to need less sleep on a cut.

I would hate to see you run/bike/stair climb on the machines for extended times. Check into HIIT as a LOT of people here are doing great with it. I dont know much about myself and have yet to use it for a cut, but I plan on using HIIT for my next cut. aka's journal has info on it, and you can ask him some questions too about anything cut related.


about the cottage cheese, eat as much as you want, low in cals and lots of protein. I eat a ton of it when cutting. its not that expensive so it is a good thing. I havent had much luck mixing anything but fruit into cottage cheese, anything else seems to tast nasty to me in it.

02-23-2004, 09:48 PM
Well lets start off with todays workout:
Incline DB Press:
4 warm up sets: 4 x 6 x 50
1 x 6 x 65
1 x 6 x 70
1 x 6 x 75
DB Bench press:
1 x 6 x 80
1 x 6 x 85
1 x 4 x 90
1 x 1 x 95
Standing BB wrist curls:
1 x 6 x 105
1 x 6 x 125
1 x 6 x 135
1 x 6 x 145
DB Wrist Curls:
1 x 6 x 40
1 x 6 x 50
When i workout on incline and bench press my left arm is weaker. My right arm sees to have no problems while lifting. Like when i was pressing the 95 my right arm went up without problem while my left extremely struggled. What i dont understand is that it use to be the opposite. Right arm always weaker left arm stronger. ive also noticed that there has been more pain in the joint of my lift elbow. What can i do to even the strength out?

My Meals:
Meal 1: Protien shake with Oats.
Meal 2: Protien Shake with flax
Meal 3: Tuna Sandwich with 2 slices wheat bread
Meal 4: Chicken with Broccoli
Meal 5: Protien Bar
Meal 6: Cottage Cheese With an Apple (in about 30-45 minutes)
Well that was all for today. I jus got home from work and i need to go shower and do all my homework. Later guys.

02-23-2004, 09:50 PM
wow thanks man! Also this morning i weighed 185.

Scott S
02-23-2004, 11:35 PM
One question: why all the warmup sets for incline press?

I'd personally do maybe one set of 45's then jump right into the 75's for your working sets.

02-24-2004, 03:18 PM
um im doin the max-ot workout and thats what it suggests. I agree if i were to do less warm up i could probably do more weight

02-24-2004, 06:01 PM
Meal 1: Protien Shake with oats
Meal 2 Protien Shake with flax
Meal 3: Tuna Sandwich
Meal 4: Chicken with broccoli
Meal 5: Turkey Sandwich

no workout had a job interview. WIll continue workout tomorrow

02-24-2004, 06:11 PM
also had 1 small cookie and a coffe from starbucks. Coffee was kind of a reward for the job...

02-24-2004, 08:44 PM
Omg i love cottage cheese. I jus put some pepper on it and eat it all by itself. I love to eat it. I eat 1 1/2 cups a night. its alot i know but man it tastes so good and i feel good when i wake up and i love it!

02-24-2004, 10:28 PM
meal 6: Cottage Cheese with apple

02-25-2004, 09:38 PM
Meal 1: Protien Shake
Meal 2: Protien Shake with flax
Meal 3: 4 slices turkey and 2 slices wheat bread
Meal 4: Chicken
Meal 5: Protien Bar (had to work)

Todays work:
Bent Rows: Jus found out the right form so i went light
2 warm-ups of 95
2 x 6 x 135
V-Bar Lat Pulls:
2 x 6 x 170
Pull Ups:
3 x 6
Dead Lifts: Also jus learned the proper form
2 warm ups: 2 x 6 x 135
2 x 6 x 185
DB Shrugs:
1 x 10 x 90
1 x 10 x 95

Todays workout wasnt as good as i was hoping. I jsu wasnt into it and idk i tried. I dotn really like my back days, kind of how some people dread legs, well i dread the deads. But yea i have homework to do so im out for now
Also tomorrow i start takin thermocin


02-27-2004, 12:29 PM
what up! here is yesterdays workout/eatting plan

DB Military Press:
Warm up:
1 x 6 x 50
Real Workout:
1 x 6 x 60
1 x 6 x 65
1 x 4 x 70
Side Laterals DB:
1 x 6 x 25
1 x 6 x 30
1 x 6 x 30
Rear Laterals DB:
1 x 6 x 30
1 x 6 x 30
Skull Crushers:
1 x 6 x 50+ EZ Bar Weight
1 x 6 x 50 + EZ bar weight
1 x 6 x 70 + EZ bar Weight
1 x 8 x BW
1 x 8 x BW + 25
1 x 8 x BW + 35
1 x 8 x bw + 45
Push Downs:
1 x 6 x 160
1 x 6 x 170
1 x 6 x 170

1: Shake
2: Shake with flax
3: Turkey sandwich
4: Chicken
5: Tuna Fish
6: Fell asleep

overall good workout not happy with meals

Todays workout:
1 Warm up: 1 x 6 x 135
1 x 6 x 155
1 x 6 x 185
1 x 6 x 205
Leg Press:
1 x 6 x 90 + machine weight
1 x 6 x 180 + MW
1 x 6 x 270 + MW
Stiff Leg Dead Lift:
1 x 6 x 135
1 x 6 x 155
1 x 6 x 165
Barbell Curls
1 warm up: 1 x 6 x 65
1 x 6 x 80
1 x 6 x 95
Incline curls (DB):
1 x 6 x 35
1 x 6 x 40
Preacher Curls:
1 x 8 x 30 + EZ Bar weight

1: protien shake
2: Protien shake with flax
3: Protien Bar ( didnt have to time to make any food last night)

Will post more later

02-27-2004, 04:31 PM
meals look great man, workouts look awesome as well.

I was always told to let the weaker arm catch up to the stronger arm in reps before increasing the weight, and that seems to work very well.

03-01-2004, 09:48 PM
Wow havent been able to post lately. Ive been busy workin these lsat 4 days straight.

Todays workout was complete ****. i went for the normal weight i would do on lets say bench press or incline (today was chest day) and i could barely do it. I dont nkow what it is but it pissed me off. For instance i camn usually do the 80 pound DB's on bench press and today i could barely do them. Or on Incline i can do 70 no prob but i had trouble doin them also. I think im going to take a week off jus to let my body really repair it self and replenish. Im not sure what i should do right now. Im pissed off at myself that i couldnt push the normal weight.

Todays Meals:
1: Protien Shake with oats
2: Protien shake w/ flax
3: Chicken Sandwich
4: chicken
5: Protien bar (work)
6: Cottage cheese and a apple with flax.

****ty workout dont even want to post.
Saturdays Meals:
1: Protien shake with oats
2: Protien shake with flax
3: Subway sandwich, turkey
thats all i can remeber
1: Protien Shake
2: Protien Shake
3: Subway sanwich meatball (had to work both days and didnt have itme to make food)
4: spaghetti

Kinda a bad weekend i guess. Im back though with confidence. Everytime i look in the mirror i think i see a change, and i want more of it (could be my imagination but oh well).

So what do you say:
week off before track starts or keep on training and jus forget about this workout?

03-02-2004, 08:08 PM
Todays Meals:
1: Protien Shake with oats
2: Protien Shake
3: Turkey Sandwich with a small cookie ( i know i know)
4: Cottage Cheese and an apple
5: Chicken and Broccoli

Thats it for now. Im continuing the week off. I can tell my body is fatigued and i need this break. I Also wnat to come up with a new routine i think. Ive been doin this routine for about 8 weeks now. Will post more later.

03-03-2004, 04:18 PM
Meal 6: Cottage Cheese and a Apple
Meal 1: Protien with oats, multi, flax, and 2 thermocin
Meal 2: Protien Shake
3: Chicken sandwich on wheat bread and some tater tots (i know i know!!!!)
4: Chicken that my mom made.
5: Will be eatting protien bar cause i have to work.

03-03-2004, 04:18 PM
no workout or anything im takin the week off

03-06-2004, 12:02 AM
Basically the same meals. Picked up some Swole V.2 and glutamine powder.
1: Shake
2: shake
3: chicken sandwich
4: tuna sandwich
5: protien bar
6: Some wendys (i was out with friends and i couldnt jus come home) yea kinda crappy i guess. I have done no cardio what so ever lately. THat starts on monday with track. I think if i continue my diet i will lose weight like crazy. But who knows.

03-14-2004, 12:42 AM
will get this back up and runnning monday. ive been way to busy to even have time to be on the computer. My diet has been in check somehwat but im goign to get even more strict. I have been running every day this week (track) and i dont know if ive lost anyw eight. I think i gained a few pounds from Swole v2 which is what i expected but i look bigger then ive eveer been, meaning muscular. and also ive lost alot of fat around my waist as my jeans that used to fit me dont even fit anymore. In fact i have to go down 4 notches on my belt (used to have to go down 1). im doing good but im goign to come back with a mroe detailed journal then before.

03-15-2004, 10:56 PM
I recently started doin the max ot program.
okay today:
Warm up sets:
10 x 135
10 x 135
8 x 185
Acc sets:
3 x 205
1 x 225
Heavy Sets:
2 x 245 x 5
1 x 245 x 4

Leg Press:
3 x 6 x 450+ machine weight

Stiff Leg Deadlift:
2 x 6 x 205

calf raises:
1 x 8 x 160

Took in 1926 calories
226.5 grams protien
169.5 grams carbs
59 grams fat.

Is that good numbers there for the diet cutting. Im about 186 now (i started taking swole v.2 so its water weight from the creatine.

03-15-2004, 10:59 PM
i think i might have pulled a quad/ strained one today in track practice. It hurts really bad to put any kind of pressure on it and i can hardly keep a job or even a steady walk. Im goign to baby it till tmorrow with some icy hot and some ice.

03-16-2004, 09:59 PM
Todays Workout:
Barbell Curls:
Warm up:
1 x 45 x 12
1 x 45 x 10
1 x 65 x 8
Acc Sets:
1 x 75 x 3
1 x 85 x 1
Heavy Sets:
2 x 100 x 5
1 x 95 x 4
Alternating Dumbbel Curl:
1 x 45 x 6 (each arm has 6 reps)
1 x 50 x 5 (each arm has 5 reps)
Cable Curls:
1 x 110 x 6
Tricep Pushdowns:
1 x 160 x 6
1 x 180 x 4
Skul Crushers:
1 x 60 + EZ Bar Weight x 6
1 x 70 + EZ Bar Weight x 4
Tricep Kickbacks:
1 x 6 x 30 DB
Standing Wrist Curls:
2 x 145 x 8
Sitting DB Wrist Curls:
1 x 55 x 8

Todays Meals p/c/f/kcal:
Protien: 224.5
Carbs: 131.5
Fat: 50
Should i throw in a peanut butter sandwich?

48% protien, 28% carbs, 24% fat

03-18-2004, 07:50 AM
good luck with the max ot, I dont know a ,ot about it, but I have seen a lot of journals using it.....

the diet looks good man, I dont think it owuld hurt to throw in the peanut butter sandwich if your still hungry. increasing your healthy fats is a good thing, just dont eat the whole jar of peanut butter :D

sounds like the cut is going well, I will be joining you in a few months myself...you may or may not be bulking by then.

03-18-2004, 08:30 PM
i will be bulking by the middle of june