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ZDrax
06-13-2005, 08:48 PM
Over the last two years I've experienced the fitness gamut. Going from a being horribly overweight, out-of-shape child and adolescent, to a sickeningly skinny and undermuscled long distance runner, I've seen all ends of the body composition spectrum... except that of a tight, lean, well muscled physique. I've either been skinny or flabby - but that's all going to change starting now.

I've been keeping track of my diet for some time now (which you can view at http://www.fitday.com/WebFit/PublicJournals.html?Owner=zdrax). I've always vascillated between getting h00ge or leaning out first, and have never truly committed to either. But now I'm ready.

As shallow as this sounds (and perhaps outrageously egotistical), friends and girlfriends have always informed me of how very attractive I am and "how well I photograph." So, I'm going to lean out and achieve a "model-ready" physique. Even if nothing comes of it, I'll have a fantastic six-pack to show off on vacation this summer :) Too many studies have shown how superior the muscle to fat gain ratio is when you start lean and begin bulk (as I do plan to continue to put on muscle), and I think it's in my best interest, considering my past as a former fat boy, to really lean out before starting any serious bulk.

So, every goal needs to be refined. Hence, my goal is that in 8 weeks, I will achieve a 5% decrease in my bodyfat measurement while maintaining muscle mass, and also optimizing my athletic capabilities. Right now I hover around 12-13% bodyfat.

Cheat meals won't be on the menu as I'll be doing a carb cycling method of dieting. I hate suffering and feeling dead in the gym on consistently low-carb diets, and the mental sluggishness leaves me feeling depressed and self-destructive. I will allow myself a clean refeed once a week where calories will be doubled (going from ~1600~1700 calories to around 2500) comprised mostly of clean, whole-grain carbhohydrate sources. If my workouts are going well, I may skip the refeed.

In terms of my diet plan, here's what my upper caloric intake looks like...

Weightlifting Days - 2000kcal
250g Prot 50%
150g Carb 30%
45g Fat 20%

Non-Weightlifting Days - 2000kcal
250g Prot 50%
75g Carb 15%
78g Fat 35%

What's really key here is the protein. Eating too much protein is not much of a concern for me - it's by far the most thermogenic macronutrient (30 out of a 100 protein calories are burned just through digestive processes). I'll be shooting for 250 but anywhere in the 225-275 range is fine by me. What I do need to watch is my carb intake. 150 and 75 serve as upper markers for me - if on a weightlifting day I only eat 100, that's fine by me.

Supplement wise, Fish Oil (6-10g), Multi, and Protein Powder.

I'll be following John Berardi's Massive Eating guidelines. My < 30% will be saturated fats, with the other 70% an even split between Poly and Mono fats. Carb wise, it's all fibrous carbs except in the mornings, where fruit will be consumed, and post workout, where high-gi carbs will be consumed.

Workout wise, I'll hit cardio 6 days a week. Longer/more intense sessions will occur on non-lifting days. Weightlifting will be done following Christian Thibedeau's Optimized Volume Training. During the last four weeks, I may integrate a thermogenic depending on the rate of fat loss. I will re-evaluate results and adjust caloric intake accordingly every two weeks. My caffeine consumption will also be limited, and sleep will be a priority.

I think that's everything. I'll post today's workout.

ZDrax
06-14-2005, 01:31 AM
Sunday, June 12th, 2005 - BF 13% - Weight 140.4lbs (weighed mid-afternoon)

Note A1/A2 indicates a superset. 1 complete set is, for example, A1 for 5 reps, then A2 for 5 reps. Rest for 120s. Repeat. I'm also in the acclimation phase of this program, and am slowly building up to my usual lifting weight. The volume is much higher than the more traditional programs I follow.

Weightlifting

A1. Bench Press - 5 x 5 @ 155lbs - 201 Tempo - No Rest
A2. Flat Dumbbell Flies 5 x 5 @ 25lbs - 602 Tempo - 120s Rest

B1. Incline Bench Press - 5 x 5 @ 90lbs - 201 Tempo - No Rest
B2. Incline Dumbbell Flies - 5 x 5 @ 22.5lbs - 602 Tempo - 120s Rest

C1. Pull-Ups - 5 x 5 @ BW - 201 Tempo - No Rest
C2. One Arm Rows - 5 x 5 @ 45lbs - 602 Tempo - 120s Rest

D1. Cable Rows - 4 x 10 @ 105 - 201 Tempo - 60s Rest

Energy Systems

None

Nutrition

All macros were met. Cheat day.

ZDrax
06-14-2005, 01:42 AM
Monday, June 13th, 2005 - BF 13% - Weight 140.4lbs (weighed mid-afternoon)

The gym was super busy today, and thus I didn't get to superset many of the exercises I wanted to. Here's how it broke down.

Weightlifting

A1. Back Squats -1 x 5 @ 135lbs, 1 x 3 @ 225lbs, 2 x 4 @ 195 lbs - 201 Tempo - 60s Rest

B1. Lunges - 5 x 5 @ 90lbs - 201 Tempo - 60s Rest

C1. Deadlift - 1 x 5 @ 135lbs, 4 x 3 @ 195lbs, 1 x 3 @ 135lbs - 201 Tempo - 60s Rest

D1. Romanian Deadlift - 3 x 5 @ 90lbs, 2 x 5 @ 120lbs - 201 Tempo - 60s Rest

E1. Hanging Knee Raises - 5 x 5 @ BW - 602 Tempo - 60s Rest

F1. Medicine Ball Crunches - 2 x 10 - 602 Tempo - 60s Rest

Energy Systems

10 min Stationary Bicycle @ Light-Moderate Intensity

Nutrition

1982kcal - 49g F / 197g C / 205 g P (23% / 35% / 42%)

ZDrax
06-14-2005, 06:56 PM
Diet Modifications (skim a few more KCals off on non-lifting days...)

Weightlifting Days - 2000kcal
250g Prot 50%
150g Carb 30%
45g Fat 20%

Non-Weightlifting Days - 1710kcal
200g Prot 47%
70g Carb 16%
70g Fat 37%

ZDrax
06-15-2005, 02:39 AM
Tuesday, June 14th, 2005 - BF 13% - Weight 139.2lbs (weighed morning)

Tried to keep it to 1700 calories - ended up with wicked hunger cravings that water could not surpress, so I had 2 tbsp PB, 4oz deli meat, and an apple with around 32oz of water.

Weightlifting

None

Energy Systems

5 "extended" Burpees (Pull-up added to jump at the end.)

2 min warm-up

10 min HIIT - Treadmill

10 min Moderate Intensity - Stationary Bicycle

Nutrition

2047kcal - 102g F / 99g C / 194 g P (46% / 16% / 39%)

Dedicated
06-15-2005, 05:48 PM
How tall are you? Just curious.


Diet looks good. It's good that you are beingto be consisent.

ZDrax
06-15-2005, 07:39 PM
5'7". I turned into a skinny fat individual through a really poor diet (i.e. undereating/caloric displacement. I'd eat horribly, just very little) and extremely long cardio sessions. I'm trying to optimize my LBM to fat ratio when I begin my bulk. Fat cells never really go away, and I was extremely overweight during my childhood and adolescence (this is much worse than just gaining weight during your adult life.) I tend to slap on fat very easily despite a clean diet. Numerous studies show the advantages of bulking from a sub-10% BF. Subjects experienced on average a 4lb to 1lb LBM to fat mass gain.

FYI - @ age 13 I was 5'1" 175lbs. That was all fat. Literally all fat. I had no muscle mass whatsoever.

@ age 17 I was 5'4" 190lbs. Still all fat.

I skimmed down to around 170lbs by age 19 and then lost around 40lbs in around 4 weeks. Can anyone say excess skin/nasty scarring/stretch marks. Yay! :)

My lowest weight was 123lbs at this height. At the time I was around 8-9% BF, but I just looked terrible. I'm now 13% at around 140 and want to cut down before I start packing on more size. I'm eating at 500 calories below maintenence, so nothing too extreme.

As is to be expected, you can stay updated and post comments/suggestions/critiques on this thread. Thanks for the post BTW!

Dedicated
06-15-2005, 07:44 PM
Ah cool. Yea I always have carried a little extra weight in my midsection. I've never had a six pack and it sucks. I'm 172.lbs, 5"8 and cutting also. My bf is higher than yours though, not sure where it is exactly, probably high teens. We are close in height so it's cool to compare what you eat/lift etc.

ZDrax
06-15-2005, 09:22 PM
Yeah. I've been doing OVT (Optimized Volume Training. Go to t-mag.com and use the search function to find it.) It's pretty brutal, and leaves me yearning for carbohydrates like no other. I'm seeing rapid, rapid body comp alterations already just from starting the program. I'll post some pics in a few weeks after the "cut" has set in.

ZDrax
06-16-2005, 12:31 AM
Wednesday, June 15, 2005 - BF 13% - Weight 139.2lbs (weighed morning)

Ugh, accidentally deleted my post. Suffice to say, HIIT was awesome. Here we go.

Weightlifting

I lost my set/rep/weight log for this day. Whatever, I switched to a different program. Suffice to say it was an isolation day (bicep/tricep).

Energy Systems

18 min HIIT - Treadmill

5 min Moderate Intensity - Stationary Bike

Nutrition

2812kcal - 82g F / 325g C / 236g P (27% / 39% / 34%)

ZDrax
06-17-2005, 03:55 AM
Thursday, June 16th, 2005 - BF 12% - Weight 138.5lbs (weighed morning)

Wow! Despite some pretty heavy duty eating last night I woke up lighter, and my DOMS disappeared. Sweet!

Weightlifting

None

Energy Systems

None

Nutrition

1871kcal - 58g F / 79g C / 262g P (29% / 13% / 58%)

ZDrax
06-18-2005, 12:50 AM
Friday, June 17th, 2005 - BF 12% - Weight 138.5lbs (weighed morning)

I had the balls to write out my cheat meal. Enjoy kids. Surprisingly, I don't feel all that bloated and don't seem to be retaining too much water. I credit this to spacing the meals out during the day (it was mostly clean, just too many grains - they were whole - and 3 small pieces of pizza.)

Just to be safe I'll crank out an extra cardio session and go right back onto the diet.

Weightlifting

None

Energy Systems

25 min Moderate Intensity - Running

Nutrition

3210kcal - 81g F / 427g C / 222g P (24% / 47% / 29%)

Dedicated
06-18-2005, 10:33 AM
You have 1 cheat day a week? I've never had cheat days help me. But you are lower in bf so maybe they will help you. The whole leptin thing makes refeeding good at lower bf %'s supposedly. Well they might have helped me, but I don't know if they did.

ZDrax
06-19-2005, 11:46 AM
Combined with the daily cardio, I was feeling pretty damn depleted come Friday. I'm still retaining a bit of water but nothing too extreme. I compensated the day afterward calorically and got right back on the wagon. Workout went extremely well as did HIIT. I can't stand the normal "dieting" regime of reduced performance in the gym. I find I'm at a fairly low BF as it is, that in order to lose these last pounds I need to keep my metabolism going. The refeed was pretty spot on except for the pizza - maybe a little too high calorically, but fine other than that.

ZDrax
06-19-2005, 12:03 PM
Saturday, June 18th, 2005 - BF 12% - Weight 138.5lbs (weighed morning)

My tire blew out on I-5 at 2am in the morning. Scary stuff. I'm sure that burned a few extra calories :)

Goals for this week -
1. Cleaner refeed Friday
2. Watch carb intake
3. More veggies!

Weightlifting

A1. Flat BB Bench Press -3 x 5 @ 160lbs - 201 Tempo - 60s Rest

B1. Seated Cable Rows - 3 x 5 @ 120lbs - 201 Tempo - 60s Rest

C1. BB Back Squats - 1 x 5 @ 135lbs, 3 x 5 @ 185lbs - 201 Tempo - 60s Rest

D1. Wide Stance Deadlift - 3 x 5 @ 205lbs - 201 Tempo - 60s Rest

E1. Hammer Grip Pull-ups - 3 x 5 @ BW - 602 Tempo - 60s Rest

F1. Dips - 3 x 5 @ BW - 201 Tempo - 60s Rest

Energy Systems

20 min HIIT - Treadmill

Nutrition

1587kcal - 73g F / 51g C / 187g P (42% / 10% / 48%)

ZDrax
06-20-2005, 04:02 PM
Sunday, June 19th, 2005 - BF 12% - Weight 138.5lbs (weighed morning)

Weightlifting

None

Energy Systems

Moving boxes and things :)

Nutrition

1986kcal - 90g F / 90g C / 208g P (42% / 15% / 43%)

ZDrax
06-25-2005, 01:08 PM
Monday, June 20th, 2005 - BF 12% - Weight 138.5lbs (weighed morning)

Japanese intensive language study started. Insanity but awesomeness. Just the facts ma'am.

Weightlifting

A1. Incline DB Bench press -3 x 8 @ 110lbs/120lbs/120lbs - 201 Tempo - 90s Rest

B1. BB Upright Rows - 3 x 8 @ 80lbs, 78lbs, 76lbs - 201 Tempo - 90s Rest

C1. BB Seated Military Press - 4 x 6 @ 105lbs - 201 Tempo - 90s Rest

D1. Deadlift - 3 x 8 @ 175lbs, 175lbs, 165lbs - 201 Tempo - 90s Rest

E1. BB Bicep Curls - 3 x 8 @ 40lbs - 602 Tempo - 90s Rest

F1. Dips - BW x 14, x 12, x 10 - 201 Tempo - 90s Rest

Energy Systems

~ 3 Miles walked

Nutrition

2154kcal - 66g F / 146g C / 249g P (28% / 24% / 47%)

ZDrax
06-25-2005, 01:10 PM
Tuesday, June 21st, 2005 - BF 12% - Weight 138.5lbs (weighed morning)

Weightlifting

None

Energy Systems

~ 3 Miles walked

Nutrition

2005kcal - 99g F / 63g C / 223 P (45% / 10% / 45%)

ZDrax
06-25-2005, 01:13 PM
Wednesday, June 22nd, 2005 - BF 12% - Weight 138.5lbs (weighed morning)

Weightlifting

A1. Flat BB Bench press - 2 x 15 @ 135lbs - 201 Tempo - 120s Rest

B1. Pull - Ups - 2 x 15 @ BW - 201 Tempo - 120s Rest

C1. Dip - 2 x 15 @ BW - 201 Tempo - 120s Rest

D1. Romanian Deadlift - 2 x 15 @ 90lbs - 201 Tempo - 120s Rest

E1. Skullcrushers - 2 x 15 @ 45lbs - 602 Tempo - 120s Rest

Energy Systems

~ 3 Miles walked

Nutrition

2075kcal - 77g F / 146g C / 212g P (34% / 25% / 41%)

ZDrax
06-25-2005, 03:47 PM
Thursday, June 23nd, 2005 - BF 12% - Weight 138.5lbs (weighed morning)

Weightlifting

None

Energy Systems

~ 3 Miles walked

Nutrition

2005kcal - 113g F / 75g C / 191g P (50% / 12% / 38%)

ZDrax
06-25-2005, 03:58 PM
Friday, June 24th, 2005 - BF 12% - Weight 138.5lbs (weighed morning)

Weightlifting

None

Energy Systems

~ 3 Miles walked

Nutrition

Cheat Day

Chicken Teriyaki & Gyoza
5 Cups of Raisin Bran w/ skim milk
Ice Cream & a Brownie
Whole Wheat Bagel w/ Jam
Beef Jerky
1 serving Protein Powder
20 grapes
Apple

ZDrax
06-25-2005, 03:59 PM
Back on the cutting diet today. Japanese class has been beyond intense, but I won't let it compromise my cut. August 1st here we come!

ZDrax
06-26-2005, 12:51 PM
Sunday, June 26th, 2005 - BF 12% - Weight 138.5lbs (weighed morning)

So while doing bench press, I got trapped under the bar at 165 when I tried to squeek out my last rep. I held the bar in mid-air, not moving, for a good 5 or 6 seconds, and then lost it. At this point, in my wonderful commercial gym, I'm trapped beneath a bar, and no one notices! I whistle, no response. At this point I go "Ummm, does anyone notice I have a bar on my chest," at which point someone finally wises up. Good lord. Yes it's probably my fault that I tried to go balls out without a spotter, but ya gotta push yourself ya know.

More importantly, it felt like the most brutal negative ever - I must have turned purple trying to get that weight up.

Also, I'm convinced I have a milk food allergy. I've had horrible bloating and gastro-intestinal distress after abstaining from milk for a week, and then having a pretty significant amount on Friday. Ya know, I don't know why I like cereal so much. I never ate it before this time last year. I guess living in the dorms with no cooking capacity made cereal a good food alternative. I think that phase of cheating is up for me - I tend to over do it, and I'm not sure if I even like it any more. I also realized I don't like ice cream or brownies that much either. I'd much rather put my cheat meals toward something really tasty like pizza or really good Asian cuisine, or just something different.

From now on I'm going to move my philosophy from "cheating" to "treating." I think taking in an alternate food source, but not stuffing myself to the gills, will employ my whole new philosophy on "simplicity, consistency, and moderation." Honestly, physique change isn't that complicated. What is complicated is the execution of the plan developed from the scientific concepts. If you keep the execution simple, and you keep it consistent, and don't overdo it, success will certainly follow. Same thing with nutrition. Anyways, I don't know how many updates I'll get in this week, but I'm not going to stop this log until I achieve my goals. Catch ya later!

Weightlifting

A1. Flat BB Bench Press -2 x 5 @ 165lbs, 1 x 5 @ 155 - 201 Tempo - 60s Rest

B1. Seated Cable Rows - 3 x 5 @ 127.5lbs - 201 Tempo - 60s Rest

C1. BB Back Squats - 3 x 10 @ 135lbs - 201 Tempo - 100s Rest

Really wasn't feeling it today.


Energy Systems

8 min - Moderate Intensity Stationary Bike

Nutrition

1917kcal - 62g F / 198g C / 163g P (30% / 36% / 35%)