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Bikkstah
11-16-2005, 07:08 PM
Ok, so I started cutting recently, here's how it's going down, I'm a 5'9ish male weighing in at 214 pounds, I'm looking to reach 200lbs by the end of first term (12/31/05), and possibly further from there.

November 16th, 2005:

M1:
2 packets Cinnamin Instant Oatmeal (206/4/36/8)
2 egg whites (34/0/0/6)
8 oz hot water (0)
1 scoop whey protein powder (125/2/4/22)
(All blended together)

M2:
1 packet Cinnamin Instant Oatmeal (103/2/18/4)
3 Egg whites (51/0/0/9)
8 oz hot water
1 scoop whey protein powder (125/2/4/22)
(All blended together)

M3:
Gobbled down some chips =/ , guessing 4oz. here is I had a handful or two before I caught myself (608/39/60/8)

Workout:
BenchPress: 4 x 10 @ 135 lb
Weighted Dips on dip bar: 214+5lb weight between toes: 4 x 10
Pecs on fly machine: 4 x 10 @ 200lbs (maxed)
Tricep Pushdowns with A-Ropes: 4 x 10 @ 110lbs
Cable X-Overs: 4 x 10 @ 80lbs/side (160lbs total)
Close-Grip Bench for Triceps: 4 x 10 @ 95lbs
Forearm Flexor Curls with E-Z Curl Bar: 4 x 20 @ 50lbs
Forearm Extensor Curls with dumbbell: 4 x 15 @ 15 lbs
Standard crunches: 3 x 100

M4:
2oz Orange Juice (33/0/8/0)
Creatine in water (?)
1 packets Cinnamin Instant Oatmeal (103/2/18/4)
4 egg whites (68/0/0/12)
8 oz hot water (0)
1 scoop whey protein powder (125/2/4/22)
(All blended together)

M5 (Cooking right now!):
11oz boneless, skinless, baked chicken breast (two 5.5oz breasts)
(449/11/180)

Totals: 2026/64/156/203

I also take Fish Oil 3x daily, a multi-mineral 2x daily, multivitamin 2x daily, an antiacid tab (have Crohn's Disease), an ALA tab 1x daily, and a calcium/vitamin D pill x2 daily.


Critique me please, I'm new to cutting. I've only been lifting for a year and this is my first time seriously cutting fat down.

Bikkstah
11-17-2005, 07:53 PM
November 17th, 2005

Pre-breakfast Cardio, 45min on the bike, avg. 85rpm, 125 h. rate, 8 miles

M1:

1 packets Cinnamin Instant Oatmeal (103/2/18/4)
2 egg whites (34/0/0/6)
8 oz hot water (0)
1 scoop whey protein powder (125/2/4/22)
(All blended together)

M2:
100% WW Bread x2 slices w/ promise butter (138/2/26/5)

M3: (PWO Shake)
1 tablespoon pb (98/8/3/4)
8 oz hot water (0)
1 scoop whey protein powder (125/2/4/22)
1 banana (125/1/32/1)
(All blended together)

WORKOUT:

4 x 10 Military Chin-Ups (Assisted @ 70lbs counterweight)
4 x 10 seated rows (3 sets at 112.5, 1 set at 125lbs)
4 x 10 Pulldowns (3 sets at 110, 1 set at 125)
4 x 10 Side Bends (1 set at 35lbs, 3 sets at 40lbs)
4 x 15 Reverse Crunches
35 min on the bike
10 min on the strider

M4:
8 oz hot water
1 scoop whey protein powder (125/2/4/22)
(All blended together)

Totals:

999/19/123/89

Built
11-17-2005, 07:57 PM
What's your total macros for the day, bud? Nobody's gonna do it for you.

Oh, and I'd ditch the "candy" oatmeal in favour of real oatmeal, and ditch the OJ entirely.

No PB or banana your pwo shake - just whey and some carbs. Eat the banana before you train if you must have it.

Bikkstah
11-17-2005, 08:37 PM
Am I eating enough? I'm not hungry at all throughout the day except for pre-breakfast Cardio sessions. This doesn't seem like nearly enough food to be healthy, does it?

Bikkstah
11-18-2005, 08:12 PM
Pre-Breakfast Cardio on the Bike for 45min

M1:
1 packets Cinnamin Instant Oatmeal (103/2/18/4)
2 egg whites (34/0/0/6)
8 oz hot water (0)
2 scoop whey protein powder (250/4/8/44)
(All blended together)
1 apple
1 tbsp oil (120/14/0/0)

M2: (PWO)
1 packets Cinnamin Instant Oatmeal (103/2/18/4)
8 oz hot water (0)
2 scoops whey protein powder (250/4/8/44)
1 tbsp oil (120/14/0/0)

WORKOUT:
4 x 10 Incline Leg Press (1 set @270, 3 sets @ 450)
1 x 30 Calves on Incline Leg Press (1 foot at a time @ 15 reps, then 15 reps between both, @ 450lbs)
3 x 10 Squats (1 set @ 90 lbs, 2 sets @ 180 lbs)
4 x 15 Standing Calve Raises (1 set @ 67.5lbs, 3 sets @ 250lbs)
4 x 10 Seated Calve Raises (All @ 140lbs)
4 x 10 Hamstring Curls (all @ 125lbs)
4 x 10 Weighted Crunches (25lbs on chest)
5 x 15 Ab Machine Crunches (1 set @ 70lbs, 2 @ 80lbs, 2 @ 90lbs)
30 min of Racquetball with my workout partner

M3:
1.5 scoops creatine in 8 oz. OJ (131/0/1/31)
2 scoops whey protein powder
1 tbsp PB (94/8/3/4)
1 tbsp oil (120/14/0/0)
8 oz. water

M4:
1 Medium Chicken Breast (327/8/158)

Totals:

1907/47/140/229

Built
11-18-2005, 11:22 PM
Your fats are too low. Aim for at least 0.5g/lb LBM. Protein is sufficient, but those calories look low - I cut on this.

Bikkstah
11-19-2005, 09:50 AM
What's the best way to raise fats?

Built
11-19-2005, 11:10 AM
Butter, olive oil, avocados, raw nuts, natural peanut butter, steak...

Bikkstah
11-19-2005, 08:41 PM
Off-day today. Had some cereal and a hot dog and a coke at the hockey game.

Bikkstah
11-20-2005, 06:22 PM
Sunday, November 20th:

M1:
1 cup skim milk (109/3/12/8)
1.5 cups Golden Grahams (231/2/51/3)
8 oz. OJ (130.5/.5/31.5/1.5)

M2:
1 cup skim milk (109/3/12/8)
1.5 cups Golden Grahams (231/2/51/3)
8 oz. OJ (130.5/.5/31.5/1.5)

M3: (PWO)
1 packets Cinnamin Instant Oatmeal (103/2/18/4)
8 oz hot water (0)
2 scoops whey protein powder (250/4/8/44)
1 tbsp oil (120/14/0/0)

WORKOUT:

4 x 10 Military Pull-Ups (1 set @ 80lbs counter, 2 sets @ 70lbs counter, 1 set @ 50lbs counter)
4 x 10 Military Shoulder Press (1 set @ 70lbs, 1 set @ 80lbs, 2 sets @ 90lbs)
4 x 10 Behind-The-Neck Shoulder Press (lol) (1 set @ 50lbs, 1 set @ 60lbs, 2 sets @ 70lbs)
4 x 10 Shrugs (1 set @ 140lbs, 1 set @ 150lbs, 2 sets @ 160lbs)
4 x 10 Front Lifts (3 sets @ 20lbs, 1 set @ 25lbs)
2 x 10 Lateral Side Raises (Both sets @ 15lbs, failed at 7 on 2nd set)
4 x 10 Rear Delts on fly machine (2 sets @ 110lbs, 2 sets @ 125 lbs)
4 x 10 Seated Bicep Curls (3 sets @ 40lbs, 1 set @ 45lbs)
4 x 10 Hammer Bicep Curls w/ A-Ropes (4 sets @ 80lbs)
4 x 10 Bicep X-Overs on cables (3 sets @ 50lbs per side, 100lbs total, 1 set @ 60lbs per side, 120lbs total)
4 x 15 Weighted Crunches (35lbs on chest)
4 x 15 Bench Crunches
5 x 1 Suicides (boundary line to top of the 3-point key, back, to center court, back, to opposite top of the key, back, to the opposite boundary line, 1 min rest inbetween)

M4:
1.5 scoops creatine in 8oz water
1 packets Cinnamin Instant Oatmeal (103/2/18/4)
8 oz hot water (0)
2 scoops whey protein powder (250/4/8/44)
1 tbsp oil (120/14/0/0)

TOTALS:

2214/57/288/141


Low on proteins, high on carbs for today :( Was lazy and had the cereal instead of shakes.