Alex88
03-15-2006, 12:52 PM
Hey everyone, I've been a long time lurker and I'm now starting an online journal to keep myself motivated. A little background information:
Height: 5 ft 11
Weight: 168.5 lbs (as of today and post-binging, carrying a lot of water)
BF: 12 - 13%
Goal BF: Sub 10%
Brief background: I've always had major weight issues as a kid. I started as an obese pre-teen weighing over 160lb at 5'5. Tired of the jeers from those around me, I joined the X-country team in grade 8 an attempt to shed some of my fat. What started as a motivation to lose weight has turned into a very involved sport for me. I stuck with the team and was able to qualify for the provincials during my junior year. I was a skeletal 135 lb and 5'10 during the season's peak.
Over the summer I lifted a set of weights for the first time in my life. Taking advantage of the n00b gains, I managed to bulk to 150 lb. However, with the end of X-country season, I used "bulking" as an excuse to eat everything in sight and turned lazy. On some days, I was averaging 5,500 calories, which is around double what my maintenance is. This past week has been particularly horrendous, I practically dropped all physical activity and ate at 6k - 7k calories a day. The emotional satisfaction of binging, and the ensuing guilt of it consumed me. I've decided that enough is enough after finishing another box of cereal and litre of milk for breakfast this morning.
The plan: A 40/40/20 zone type cut averaging 1700 calories on lifting days and 1500 calories on cardio days. A 5 hour "refeed" once per week around training on leg days consisting of around 200 g of carbs. Refeeds will increase in frequency when I get to lower body fat levels.
Im going to get back to the groove of running (since my laziness and binging, running has become somewhat difficult) while lifting.
Training: I'm still rather n00bish in this aspect and used a 4 day split of Chest/Back/Legs/Shoulders during my bulk. I also did a UD2.0 type style training for a week (with good results) but decided that the nutritional part was much too difficult for me to handle (I function miserably on lowcarbs, and the deprivation made the refeed days binge-like).
Im going to try an Upper/Lower split during this cut.
Day 1: Lower 1
Day 2: Upper 1 + 30 minutes of cardio
Day 3: Interval Cardio (3.5 mile timed run)
Day 4: Upper 2 + 30 minutes of cardio
Day 5: Lower 2
Day 6: Rest
Day 7: Long run (to the tune of 6 mile-ish)
Lower 1:
Parallel squats
ATG Front squats
Calves
Upper 1:
Dips
Incline press
Standing military
Close-grip bench
Lower 2
Deadlift
SLDL
Leg curls
Abs
Upper 2
Rows (One-hand dumb bells and machine rows)
Pullups
Lat pulldowns
A Curl or two
Height: 5 ft 11
Weight: 168.5 lbs (as of today and post-binging, carrying a lot of water)
BF: 12 - 13%
Goal BF: Sub 10%
Brief background: I've always had major weight issues as a kid. I started as an obese pre-teen weighing over 160lb at 5'5. Tired of the jeers from those around me, I joined the X-country team in grade 8 an attempt to shed some of my fat. What started as a motivation to lose weight has turned into a very involved sport for me. I stuck with the team and was able to qualify for the provincials during my junior year. I was a skeletal 135 lb and 5'10 during the season's peak.
Over the summer I lifted a set of weights for the first time in my life. Taking advantage of the n00b gains, I managed to bulk to 150 lb. However, with the end of X-country season, I used "bulking" as an excuse to eat everything in sight and turned lazy. On some days, I was averaging 5,500 calories, which is around double what my maintenance is. This past week has been particularly horrendous, I practically dropped all physical activity and ate at 6k - 7k calories a day. The emotional satisfaction of binging, and the ensuing guilt of it consumed me. I've decided that enough is enough after finishing another box of cereal and litre of milk for breakfast this morning.
The plan: A 40/40/20 zone type cut averaging 1700 calories on lifting days and 1500 calories on cardio days. A 5 hour "refeed" once per week around training on leg days consisting of around 200 g of carbs. Refeeds will increase in frequency when I get to lower body fat levels.
Im going to get back to the groove of running (since my laziness and binging, running has become somewhat difficult) while lifting.
Training: I'm still rather n00bish in this aspect and used a 4 day split of Chest/Back/Legs/Shoulders during my bulk. I also did a UD2.0 type style training for a week (with good results) but decided that the nutritional part was much too difficult for me to handle (I function miserably on lowcarbs, and the deprivation made the refeed days binge-like).
Im going to try an Upper/Lower split during this cut.
Day 1: Lower 1
Day 2: Upper 1 + 30 minutes of cardio
Day 3: Interval Cardio (3.5 mile timed run)
Day 4: Upper 2 + 30 minutes of cardio
Day 5: Lower 2
Day 6: Rest
Day 7: Long run (to the tune of 6 mile-ish)
Lower 1:
Parallel squats
ATG Front squats
Calves
Upper 1:
Dips
Incline press
Standing military
Close-grip bench
Lower 2
Deadlift
SLDL
Leg curls
Abs
Upper 2
Rows (One-hand dumb bells and machine rows)
Pullups
Lat pulldowns
A Curl or two