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View Full Version : Robb's cutting journal - 12 weeks (1/4/04-3/29/04)



EdgeCrusher
01-03-2005, 02:40 AM
Introduction:

Hey, I'm Robb - I don't keep journals long. I'm making this *mainly* to back up my diet/training routine for the next 12 weeks and so I can pull it up if I'm somewhere else. Oh, and I won't be weighing myself nor checking bodyfat. I will weigh and check my bodyfat at the end of the 12 weeks so I can monitor my bulk though. Also, vegetables are excluded from the plan (not planned for) but they are going to be eaten. I am excluding them because they aren't going to heavily change my diet as long as I don't eat a significant amount of a high calorie veggie and it allows me to be a lot more free when choosing my vegetables. I put each day into fitday.com for an estimated calorie readout and for a breakdown of protein/carb/fat - which looks good - keeping protein about 50% most everyday and fat very low.

Training Schedule:

Day 1:
Low Carb Day : ~3020 cal
100 Jumping Jacks @ waking
8 am Meal 1: 8 egg whites
10:30 am Meal 2: 2 scoops of ON WHEY PROTEIN & 1 scoop of CELL-TECH.
12:15 pm Train

Delts:
Lateral Raises
OH Shoulder Presses
Front Raises
Upright Row
OH Shrugs

Traps:
Dumbbell Shrugs
Barbell Shrugs Behind The Back

12:15 pm Meal 3: 2 scoops of ON WHEY PROTEIN & 1 scoops of CELL-TECH.
2:00 pm Meal 4: 5 oz. of turkey breast, 1 cups of rice
3:30 pm Meal 5: 5 oz. of turkey breast, 1 cups of rice
5:00 pm Train

Triceps:
OH Tri Extension
Tricep Dips
Cross body Unilateral Tri Extension
Close Grip Bench Press
One DB Arm Kickbacks

5:00 pm Meal 6: 2 scoops of ON WHEY PROTEIN & 1 scoops of CELL-TECH.
6:30 pm Meal 7: 7 oz of top round steak
8:00 pm Meal 8: 2 scoops of ON WHEY PROTEIN.
9:30 pm Meal 9: 8 egg whites
10:00 pm Sleep
3:00 am Meal 10: 2 scoops of ON WHEY PROTEIN.

Day 2:
Low Carb Day : ~3020 cal
8 am Meal 1: 8 egg whites
10:30 am Meal 2: 2 scoops of ON WHEY PROTEIN & 1 scoop of CELL-TECH.
12:15 pm Train

Quads:
Leg Presses on Machine
Lunges with Dumbbells
Back Squat

Abs:
Crunches
Reverse Crunches
V-ups

12:15 pm Meal 3: 2 scoops of ON WHEY PROTEIN & 1 scoops of CELL-TECH.
2:00 pm Meal 4: 5 oz. of turkey breast, 1 cups of rice
3:30 pm Meal 5: 5 oz. of turkey breast, 1 cups of rice
5:00 pm Train

Back:
Pull Ups
Hyperextensions
Barbell/Dumbbell Dead lifts

Hamstrings:
Lying Hamstring Curls
Leg Extensions
Ham Tractor (Seated Hamstring Curl)

5:00 pm Meal 6: 2 scoops of ON WHEY PROTEIN & 1 scoops of CELL-TECH.
6:30 pm Meal 7: 7 oz of top round steak
8:00 pm Meal 8: 2 scoops of ON WHEY PROTEIN.
9:30 pm Meal 9: 8 egg whites
10:00 pm Sleep
3:00 am Meal 10: 2 scoops of ON WHEY PROTEIN.

Day 3:
Extremely Low Carb Day : 2399 cal
100 Jumping Jacks @ waking
8 am Meal 1: 9 egg whites
10:30 am Meal 2: 1 scoops of ON WHEY PROTEIN & 1 scoop of CELL-TECH.
12:15 am Meal 3: 7 oz. of turkey breast, 1 cup of rice
2:00 pm Meal 4: 7 oz. of turkey breast, 1 cup of rice
3:30 pm Meal 5: 7 oz. of turkey breast
5:00 pm Meal 6: 2 scoops of ON WHEY PROTEIN.
6:30 pm Meal 7: 8 oz of top round steak
8:00 pm Meal 8: 2 scoops of ON WHEY PROTEIN.
9:30 pm Meal 9: 8 egg whites.
10:00 pm Sleep

Day 4:
High Carb Day : 3365 cal
8 am Meal 1: 8 egg whites
10:30 am Meal 2: 1 scoops of ON WHEY PROTEIN & 1 scoops of CELL-TECH.
12:15 am Train

Chest:
Flat Dumbbell Flyes
Incline Barbell Presses
Decline Barbell Press
Flat Bench

Calves:
Standing Calf Raises
Seated Calf Raises
Sled Calf Raises

Abs:
Crunches
Reverse Crunches
V-ups

12:15 am Meal 3: 2 scoops of ON WHEY PROTEIN & 2 scoops of CELL-TECH.
2:00 pm Meal 4: 5 oz. of turkey breast, 1 cups of rice
3:30 pm Meal 5: Same as Meal 4.
5:00 pm Train

Biceps:
Standing Barbell Curls
One Arm Dumbbell Curls
Two Arm Preacher Curls
Curls on Incline Press
Seated Hammer Dumbbell Curls

Forearms:
Wrist Curls with Barbell

6:30 pm Meal 6: 3 scoops of ON WHEY PROTEIN & 2 scoops of CELL-TECH.
8:00 pm Meal 7: 6 oz of top round steak, 2 cups of rice
9:30 pm Meal 8: 2 scoops of NITR
10:00 pm Sleep
3:00 am Meal 9: 8 egg whites
5:00 am Meal 10: 3 scoops of ON WHEY PROTEIN.

Day 5:
Low Carb Day : ~3020 cal
100 Jumping Jacks @ waking
8 am Meal 1: 8 egg whites
10:30 am Meal 2: 2 scoops of ON WHEY PROTEIN & 1 scoop of CELL-TECH.
12:15 pm Train

Quads:
Leg Presses on Machine
Lunges with Dumbbells
Back Squat

12:15 pm Meal 3: 2 scoops of ON WHEY PROTEIN & 1 scoops of CELL-TECH.
2:00 pm Meal 4: 5 oz. of turkey breast, 1 cups of rice
3:30 pm Meal 5: 5 oz. of turkey breast, 1 cups of rice
5:00 pm Train

Back:
Pull Ups
Hyperextensions
Barbell/Dumbbell Dead lifts

Hamstrings:
Lying Hamstring Curls
Leg Extensions
Ham Tractor (Seated Hamstring Curl)

5:00 pm Meal 6: 2 scoops of ON WHEY PROTEIN & 1 scoops of CELL-TECH.
6:30 pm Meal 7: 7 oz of top round steak
8:00 pm Meal 8: 2 scoops of ON WHEY PROTEIN.
9:30 pm Meal 9: 8 egg whites
10:00 pm Sleep
3:00 am Meal 10: 2 scoops of ON WHEY PROTEIN.

Day 6:
Extremely Low Carb Day : 2399 cal
100 Jumping Jacks @ waking
8 am Meal 1: 9 egg whites
10:30 am Meal 2: 1 scoops of ON WHEY PROTEIN & 1 scoop of CELL-TECH.
12:15 am Meal 3: 7 oz. of turkey breast, 1 cup of rice
2:00 pm Meal 4: 7 oz. of turkey breast, 1 cup of rice
3:30 pm Meal 5: 7 oz. of turkey breast
5:00 pm Meal 6: 2 scoops of ON WHEY PROTEIN.
6:30 pm Meal 7: 8 oz of top round steak
8:00 pm Meal 8: 2 scoops of ON WHEY PROTEIN.
9:30 pm Meal 9: 8 egg whites.

EdgeCrusher
01-05-2005, 02:19 AM
Day 1:

Sleep: Sleep was spread throughout the day (4 hours midday, 5 at night).
Food:

Foods Eaten Today
Food Name Servings Cals Fat Carb Prot
Milk, cow's, fluid, 1% fat 9 cup 919 23 105 72
Banana, raw 2 cup, NFS 276 1 70 3
Louis Rich Turkey Breast Variety Pack Sliced 10 oz 300 5 10 50
Uncle Ben's Boil-In-Bag Rice Long Grain 2 cup 400 0 86 10
Beef steak, braised, lean only eaten 7 oz, boneless, cooked, lean only 443 18 0 66
Peanut butter 6 tablespoon 569 49 19 24
Celery, raw 10 large stalk (11" - 12" long) 102 1 23 5
Cracker Barrel Cheese Stick 2 serving 240 20 0 12
Nitro Tech 2 serving 200 3 8 40
Cell-Tech 3 serving 450 0 113 0
Total Calories 3900 121 434 282

Cardio: 200 jumping jacks @ waking
Lifting:

Lateral Raises
25x10
25x10
25x4 (failure)
30x3 (failure)
OH Shoulder Presses
52.5x10
52.5x7
52.5x8
Front Raises
22.5x8
25x8
25x8
30x4
Upright Row
15x10
20x10
25x10
25x10
OH Shrugs
40x15
40x15
40x15
45x15
Dumbbell Shrugs
50x15
52.5x15
52.5x15 - gonna have to pre-exhaust next time
OH Tri Extension
35x10
40x12
40x10
Cross body Unilateral Tri Extension
25x12
25x12
25x12
25x12

Concluding Comments: I feel pretty good overall. The peanut butter should've been natural peanut butter but I didn't have any around, I ate >1g protein per lb bodyweight, and other than the fact I could've done more triceps, the lifting was solid. Tomarrow (or today for that matter) I'm gonna try and eat less calories. Oh, and this record is my eating until 5am (or so), so I need to make sure that if I wake up early tomarrow to record eating prior to 5 am for day 2. Note: It looks like if I repeat this amount of food minus the peanut butter or eat less PB and less cheese, I should be solid.

ryuage
01-05-2005, 05:34 AM
good luck with your goals edge.