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Hunt
02-15-2002, 05:17 PM
Recently finding myself single after a long period and owing to the fact that I cant go paddling at Little and Great Falls on the Potomac due to all of the human sewage dumped into the river this past week at Hagerstown, I've decided to go about getting back into shape. So this is the start of a saga where I am sure that I will be continuously wrong and challenged (by people and lifting and nutrition); however, I see nothing but physical and mental gains coming from the hunt.

Here is some quick background on my situation at noon pre-workout (which is not all that great - but everyone's got to start from somewhere):

Height = 6' 1"
Age = 28
Weight = 204.4
BF% = 22 :cry:

I'm going to post my workout and diet for today in separate responses to this initial message. Any comments, criticisms, questions, suggestions, info is awesome. :D

Hunt
02-15-2002, 05:25 PM
I decided to start my new routine with Back/Biceps/Traps and did the following (warmup set in parentheses and DB as R/L weights):

T-Bar Rows (10x25) 10x45, 10x55, 9x65
Flat Machine Rows (10x25) 10x50, 10x75, 8x85
DB One-Arm Rows 10/10x25, 10/10x30, 10/9x35
Lat Pulldowns (10x90) 10x140, 10x160, 5x170

BB Curls (10x25) 8x45, 7x45, 6x45
Preacher Curls 10x55, 8x60, 7x65
Hammer Curls 9/9x15, 8/8x15, 5/5x20

Upright DB Rows 10x30, 10x40, 7x50
DB Shrugs 10x70, 10x90, 10x90

Felt pretty good - got a pretty good pump in my biceps putting them after back - really liked the Upright DB Rows, could feel the burning in my Traps. Weights are low so far - but things are gonna change....;)

Hunt
02-15-2002, 05:27 PM
Forgot to add to the workout that I am going to head out tonight around 9 for a 30-35 minute run to start my cardio/cutting work on the exercise side (the nutrition side of things is changing as you'll see in my next post)...

Hunt
02-15-2002, 05:48 PM
Here is the toughest part of the whole hunt - eating well and correctly for cutting, strength, and size. It is tough to do everything right at the same time - I guess my first goal would to do something like reduce my BF% to somewhere in the 10-12% range while improving my strength and improving my muscle tone/size (I guess I'll probably have to wait a while before I can do some serious bulking on the muscles).

Listed is what I ate today; however, I am changing things up a bit for tomorrow to take me to my first stage of lower calories (also altering my macronutrient profile to be P45-C35-F20 from the P41-C45-F14 of today):

M1 - Raisin Bran, Skim Milk, Whey (42/72/3.5 = 487.5)
M2 - OJ (2/27/0 = 116)
M3 (Pre-workout) - Oatmeal, Tuna, Relish, Lite Mayo, Skim Milk
(48.5/43/9 = 447)
M4 (Post-workout) - Banana, Whey, Skim Milk, Pineapple
(51.4/90/4.7 = 607.9)
M5 - Tuna, Relish, Lite Mayo, OJ (39.5/32/7.5 = 353.5)
M6 - Potato Bread, Meunster Cheese, Healthy Choice Ham, Skim
Milk (50.1/41.8/13.5 = 489.1)
M7 - Half Chicken Breast, Whey (47.7/3/5 = 247.8)

Total Breakdown
Protein = 281.2g (40.92%)
Carbs = 308.8g (44.94%)
Fat = 43.2g (14.14%)
Calories = 2748.8kcal

Tomorrow I'm going to be taking things down to around 2500 calories for a couple of weeks or so - with a P/C/F split closer to 45/35/20% (maintaining a similar amount of protein ~280g).

We shall see...

Hunt
02-16-2002, 08:03 PM
Rest Day for lifting.

Cardio #1 - 35 min of running @ 250P

Cardio # 2 - 30 min of running @ 845P

Both felt pretty good - wondering whether I should try ECA or another product to help with fat loss ... any thoughts anybody??:confused:

Hunt
02-16-2002, 08:11 PM
Altered my diet slightly from yesterday - trying to get my protein and fat %s up and my carb % down - I also think that I needed to drop my calorie intake as well (though I am not sure by how much - I dropped it about 270 from yesterday and I'm thinking that I need to get it down to around 2200 soon). Here it is:

M1 - Raisin Bran, Skim Milk, Whey (42/72/3.5 = 487.5)
M2 (Pre-workout) - Oatmeal, Tuna, Relish, Lite Mayo, Skim Milk
(48.5/43/9 = 447)
M3 (Post-workout) - Banana, Whey, Skim Milk, Pineapple
(51.4/70/4.7 = 527.9)
M4 - Tuna, Relish, Lite Mayo (37.5/5/7.5 = 237.5)
M5 - Potato Bread, Meunster Cheese, Healthy Choice Ham, Skim
Milk (46.1/27.8/12 = 489.1)
M6 - Olive Oil, Half Chicken Breast, Whey (47.7/3/19 = 373.8)

Total Breakdown
Protein = 273.2g (44.11%)
Carbs = 220.8g (35.65%)
Fat = 55.7g (20.24%)
Calories = 2477.3kcal

Hunt
02-17-2002, 11:29 AM
No cardio today because it's a leg day. Leg workout today (warm-up sets in parentheses):

Squats 10x135, 10x155, 10x175, 9x185
Leg Presses (10x180) 10x230, 10x270, 10x360, 10x450
Leg Extensions 10x100, 10x110, 10x120, 10x130, 8x140

Leg Curls 10x66, 10x77, 6x88, 5x88
SLDLs (10x45) 10x95, 10x135, 8x185

Seated Calf Raises (10x160) 10x185, 8x210, 7x235

Good kinda leg day where it is a little tough to walk straight afterwards - did the extra set volume to just push myself to get a better baseline for starting weights on my next cycle through the routine. Not sure if my SLDLs were done with good form - no back pain though so thats a good thing - maybe I need to get lifting gloves or straps - found the bar slippery and hard to hang onto for SLDLs.

Diet stuff for today in next response...

Hunt
02-17-2002, 01:52 PM
Continuing to tinker with my diet - I am trying to force my baseline calorie intake down below 2200kcal and then see how things go with that for a little while (or maybe I should keep going on to 2000 - not sure entirely).

M1 - Oatmeal, Skim Milk, Whey (40/53/3.5 = 403.5)
M2 (Pre-workout) - Oatmeal, Tuna, Relish, Lite Mayo, Skim
Milk, Olive Oil (48.5/43/16 = 510)
M3 (Post-workout) - Banana, Whey, Skim Milk, Pineapple
(51.4/70/4.7 = 527.9)
M4 - Tuna, Relish, Lite Mayo (37.5/5/7.5 = 237.5)
M5 - Potato Bread, Meunster Cheese, Healthy Choice Ham, Skim
Milk (46.1/27.8/12 = 489.1)
M6 - Olive Oil, Half Chicken Breast, Whey (47.7/3/12 = 310.8)

Total Breakdown
Protein = 271.2g (45.33%)
Carbs = 201.8g (33.73%)
Fat = 55.7g (20.95%)
Calories = 2393.3kcal

Dropped 84 calories on this diet since yesterday's diet. I'm thinking that my next move will be to drop the bread at meal 5. Should I keep the olive oil in the late meal?? Maybe I should move that to an earlier meal...

Hunt
02-18-2002, 07:34 PM
Rest day today. Cardio for today involved running for 30 minutes this evening - felt damn good on my last 15 minutes - that good ole second wind things going. :)

Hunt
02-18-2002, 07:39 PM
I'm getting pretty close to my calorie goal now - I would like to get down to somewhere between 2200-2300 daily and then leave it there for a bit to see how my body is going to react. I reduced my intake again from yesterday by 85.5kcal.

M1 - Oatmeal, Skim Milk, Whey (40/53/3.5 = 403.5)
M2 (Pre-workout) - Oatmeal, Tuna, Relish, Lite Mayo, Skim
Milk, Olive Oil (48.5/43/16 = 510)
M3 (Post-workout) - Banana, Whey, Skim Milk, Pineapple
(51.4/70/4.7 = 527.9)
M4 - Tuna, Relish, Lite Mayo (37.5/5/7.5 = 237.5)
M5 - Meunster Cheese, Healthy Choice Ham, Skim Milk (42.1/13.8/10.5 = 318.1)
M6 - Olive Oil, Half Chicken Breast, Whey (47.7/3/12 = 310.8)

Total Breakdown
Protein = 267.2g (46.31%)
Carbs = 187.8g (32.55%)
Fat = 54.2g (21.14%)
Calories = 2307.8kcal

I am thinking about changing out my M5 for chicken or tuna and adding some veggies there to round things out - as soon as I finish up this deli meat and cheese I bought - no sense wasting things.

Hunt
02-19-2002, 08:53 PM
Today's workout was chest, shoulders, and triceps. I had a pretty bad morning and felt pretty off when I got to the gym. My shoulder is still bothering me from my injury late last year - besides that, I felt weak as is reflected in my lifts. I did TOO much volume today and too many movements; however, I was trying to get a good baseline for future planning for C/S/T day (warm-up in parentheses):

BB Flat Bench (10x450 10x105, 6x115, 5x115, 5x115
BB Incline Bench (10x45) 10x75, 9x85, 7x95
DB Flat Bench Flys (10x30) 10x40, 8x50, 6x50
Machine Flys 10x60, 10x70, 7x80, 6x80

Machine Shoulder Press (10x40) 10x60, 8x70, 6x80
DB Upright Rows 10x60, 8x60, 6x60
Front DB Raises 10x24, 10x24, 6x30, 6x30
Lateral DB Raises 10x20, 10x20, 7x24, 6x24

Close Grip Bench 10x55, 9x55, 6x65
Skulls 10x35, 10x45, 8x50
Pressdowns 10x33, 10x44, 6x55

Cardio was late evening as 30 minutes of running.

Diet was identical to yesterday:

Total Breakdown
Protein = 267.2g (46.31%)
Carbs = 187.8g (32.55%)
Fat = 54.2g (21.14%)
Calories = 2307.8kcal

Hunt
02-20-2002, 09:30 PM
Today was a rest day for me - back, bis, and traps are tomorrow. I decided not to do any cardio today also because I was feeling my shins last night after my run. A day off will do me some good - especially with skiing coming up for the weekend. :D

My diet today was decent - though with a minor change up from yesterday (I had to have a few pretzels this afternoon and those added a few carbs - so I had to cut out the cheese at dinner).

Total Breakdown
Protein = 263.8g (44.39%)
Carbs = 222.0g (37.36%)
Fat = 48.2g (18.25%)
Calories = 2377.0kcal

Hunt
02-21-2002, 08:49 PM
Today marked the beginning of the second cycle of my split routine. I felt pretty good today - I actually had my first caffeine in the past two weeks and enjoyed a good boost from that pre-workout. I did too many sets on this day - but I think that I will be focusing on one warm up and between two and three working sets in the future on each exercise.

T-Bar Row (10x25) 10x45, 10x55, 10x65, 5x75
Flat Machine Rows (10x25) 10x75, 6x80, 7x85
DB One Arm Rows 10x35, 10x35, 9/7x40
Lat. Pulldowns (10x90) 10x160, 8x170, 6x180, 5x180

BB Curls (10x25) 8x45, 7x45, 6x45
Nautilus Preacher Curls 10x55, 9x60, 7x65
Hammer Curls 10x15, 8x20, 6x20

Upright DB Rows 10x40, 10x50, 8x50, 6x60 ***
DB Shrugs (10x70) 10x90, 10x100, 10x110

***I need to do this exercise on this day and not the shoulder days.

Diet was similar to two days ago:

Total Breakdown
Protein = 267.2g (46.31%)
Carbs = 187.8g (32.55%)
Fat = 54.2g (21.14%)
Calories = 2307.8kcal

I am not sure if I am going to do cardio tonight or not - Ill see how I feel in about an hour and hit it - otherwise I'll probably get a run in tomorrow AM.

Hunt
02-24-2002, 04:40 PM
Did 32 minutes of running in the early morning and then packed my meals for the day to leave on a weekend trip. My diet was pretty much the same as yesterday's; however, the next two days I will not be accounting for things - so back to diet grind on Sunday night. Going to be doing some things outdoors so my Saturday Leg day workout will be replaced by other things on Saturday and Sunday.

Hunt
02-24-2002, 04:43 PM
These two weekend days I have been away. I did not get to the gym either day - though I did do some stuff outside. I'm going to go for a run tonight (Sunday) before I hit the sack. Diet and workout routine re-commence on Monday morning...

Hunt
02-25-2002, 08:02 PM
Workout went pretty well today - I increased weight or reps on all of my exercises - though the amount increased was smallest for the damn bench - I have that long arms problem with bench - my arms are very, very long (can pretty much touch my kneecaps):

BB Flat Bench Press (10x45) 10x105, 7x115, 4x125
BB Incline Bench Press (10x45) 10x75, 10x85, 7x95
DB Flys (10x30) 10x40, 8x50, 5x60
Machine Flys (10x70) 10x80, 10x90, 6x100

Smith Shoulder Press (10x45) 10x85, 6x95, 4x95
Rear Delt Machine (10x40) 10x50, 10x60, 10x80
Front DB Raises (10x24) 10x30, 6x40, 10x30
Lateral DB Raises (10x20) 10x20, 10x24, 6x30

Skull Crushers (10x35) 10x55, 6x65, 6x5
DB Overhead Press (10x25) 10x30, 10x35, 6x40
Pulldowns 10x44, 8x55, 6x55, 5x55
Dip Press Machine 10x55,10x66, 7x77, 6x77

Still tinkering a bit with the diet but the basic macronutrient splits and total calories are about the same:

Total Breakdown
Protein = 273.2g (46.32%)
Carbs = 203g (34.42%)
Fat = 50.5g (19.26%)
Calories = 2359.3kcal

Hunt
02-27-2002, 07:16 AM
Rest day on lifting. Cardio - 45 minutes of running in the evening. Felt really awesome during the run - could definitely feel the kick over from glycogen stores to catabolism of fat. Diet was fine as:

Total Breakdown
Protein = 273.2g (47.59%)
Carbs = 203g (35.36%)
Fat = 43.5g (17.05%)
Calories = 2296.3kcal

Hunt
02-27-2002, 08:09 PM
I should mention this now - but on days that I lift and do cardio - the lifting occurs around lunch and is separated from the cardio by three meals and about 7 hours time. Today's workout went pretty well - though I am beginning to wish that I had a workout partner for spotting and to push me (negatives etc.):

T-Bar Rows (10x25) 10x55, 10x65, 8x75
Flat Rows (10x25) 10x75, 9x85, 6x90
DB One Arm Rows (10x25) 10x35, 10x40, 10/8x45
Lat Pulldowns (10x90) 10x160, 8x170, 6x170

BB Curls (10x25) 10x45, 6x55, 6x55
Nautilus Preachers (10x30) 10x55, 10x60, 9x65
Hammer Curls (10x15) 10x20, 7x20, 6x20

Upright DB Rows (10x40) 10x50, 7x60, 6x60
DB Shrugs (10x80) 10x110, 10x120, 8x130

Also did 45 minutes of running hills. Diet was same:

Total Breakdown
Protein = 273.2g (47.59%)
Carbs = 203g (35.36%)
Fat = 43.5g (17.05%)
Calories = 2296.3kcal

Shocker
02-27-2002, 09:54 PM
your pretty diligent with the documentation - good work.
How's your progress? Looking cut? Doing many abs cause I didn't notice anything listed there about it?

I cant wait to start cutting again. :)

Hunt
02-28-2002, 06:32 AM
Shock:

Thanks for the comments bro. I try to keep these records for two reasons - so that I can go back and figure out what I might be doing wrong (or right - if that is possible :) ) and to help other guys in the future if things turn out well for me. :D

Its been about two weeks so far but I can tell the following things are progress:

1) My shoulder is beginning to get over the weakness from my prior injury last Fall,

2) I have definitely lost some weight in the past two weeks, people can see it on my face and I can tell that my stomach and chest are less fatty (I have not weighed myself since the beginning so I have to go ahead and get a reading on that),

3) My weight is increasing (albeit slowly) on most of my exercises - which is not too terrible figuring that I am doing some intense cutting right now with diet and cardio,

4) My cardiovascular fitness has improved significantly - as of the past two nights I have been doing 5 miles a night at a 9 minute mile pace on neighborhood roads (hills and all).

I have been pounding out some abs work once a night while in front of the TV; however, I have fairly good abs (though buried underneath the fat still). The one thing I'm wondering about is how to find another dude who works out when I do so that we can lift together for safety and motivation.

Hunt
02-28-2002, 09:17 PM
No lifting today - Rest day. Cardio was 45 minutes of running in the late evening. Diet was the same as yesterday:

Total Breakdown
Protein = 273.2g (47.59%)
Carbs = 203g (35.36%)
Fat = 43.5g (17.05%)
Calories = 2296.3kcal

Shocker
02-28-2002, 11:30 PM
my suggestions for finding another person to workout with include:
either post a thread on this board and others for a training partner, in case someone else lives in your area.

alternatively, talk to people at the gym.
I never used to think that people were very friendly or talkative there until I started having to ask people for a spot on this and that, then people get really keen to help etc...

keep the faith!...

Hunt
03-01-2002, 05:32 PM
Today was leg day - f**cking leg day - I spent the time in the gym wondering why I was crazy enough to run five miles last night. Oh well - damage done - overall it was a tough workout - guess I did something right then:

Smith Squats (10x135) 10x175, 7x185, 6x185
Leg Press (10x270) 10x360, 6x450, 10x400
Leg Extensions (10x100) 10x130, 10x140, 8x150

SLDL (10x45) 10x135, 10x155, 7x175
Leg Curls (10x66) 10x77, 6x88, 5x88

Seated Calf Raises (10x145) 10x175, 10x195, 10x205

Diet was the same as yesterday's:

Total Breakdown
Protein = 273.2g (47.59%)
Carbs = 203g (35.36%)
Fat = 43.5g (17.05%)
Calories = 2296.3kcal

Hunt
03-02-2002, 08:44 PM
Today was a rest day from lifting. I did run tonight in the neighborhoods (as usual - great hills) and the weather was nice and rainy and cold - did five miles in 42 minutes - felt awesome. Diet was same as yesteday, I am really keeping my diet under complete Nazi mode:

Total Breakdown
Protein = 273.2g (47.59%)
Carbs = 203g (35.36%)
Fat = 43.5g (17.05%)
Calories = 2296.3kcal

Hunt
03-03-2002, 11:18 AM
Pretty darn good workout today - though it was a bit long and I am still considering going to a four day split routine. Actually, I took a Dymetadrine Xtreme about 30 minutes before I hit the gym (the first time I've ever taken anything like this) and I think I felt a bit more "energized" - perhaps I am not so sensitive to the stuff - I'll have to see how I feel once I go from 2 pills a day to 4. Here was the lifting for the day:

BB BP (10x45) 10x105, 9+1x115, 5+1x125
BB Incline BP (10x45) 10x85, 8x95, 8x95
DB Flys (10x30) 10x40, 10x50, 5x60
Machine Flys (10x60) 10x90, 6x100, 6x100

Smith Shoulder Press (10x45) 6x85, 6x85, 5x95
Rear Delt Machine (10x40) 10x80, 10x90, 6x100
Front DB Raises (10x20) 10x24, 10x30, 6x40
Lateral DB Raises (10x20) 10x24, 10x30, 7x40

Skulls (10x25) 10x55, 8x65, 6x65
DB Overhead Press (10x25) 10x35, 6x35, 7x35
Pulldowns (10x44) 8x55, 6x55, 5x55
Dips Press Machine (10x55) 10x66, 9x66, 7x77

Cardio and Diet for the day in a later post...

Hunt
03-03-2002, 07:14 PM
Another good run this evening - got 5 miles ticked out in 42 minutes around my 'hood. It wasn't raining like last night - but the temps were cool - felt good - esp on my newly shorn head. :D

I took a plunge today - my only supps so far have been protein shakes and a multivitamin. After doing some searching and questioning, I decided to go ahead and try Dymetadrine Xtreme. I took 1 pill before my pre-workout meal and 1 pill before my pre-cardio meal - I am going to slowly work my way up to 4 pills a day (I am not going to push any further with it) and see whether there is anything unpleasant happening there at that level.

Diet was identical to yesterday:

Total Breakdown
Protein = 273.2g (47.59%)
Carbs = 203g (35.36%)
Fat = 43.5g (17.05%)
Calories = 2296.3kcal

Hunt
03-03-2002, 07:18 PM
I've decided to change from a 3 of 6 split to a 4 of 7 split as of Tuesday. I am going to try this new split for at least a month - probably more like two - minimum to see how it feels/works. The split is going to look like this:

M - Chest/Tris
T - Back/Bis
W - REST
R - Legs
F - Delts/Traps
S - REST
N - REST

We'll see how it goes - I'm going to count today's workout as my M day split pretty much.

Hunt
03-04-2002, 09:26 PM
Today was a rest day - day before a change up in my lifting split and routine. Still doing the cutting thing - probably, based on what things look like after month 1 and month 2, I will be cutting for a few to several months. I did cardio this evening - 5 miles outside in 44 minutes - not as quick as the past two days - but my legs were sore and it was cold as sh*t - i think my johnson almost got frostbitten. :eek:

Tried something new with the diet - since it was not a lifting day - I took one piece of carb out of my diet for meal three (typical post-workout meal):

Total Breakdown
Protein = 273.6g (49.12%)
Carbs = 184g (33.03%)
Fat = 44.2g (17.85%)
Calories = 2228.2kcal

Hunt
03-05-2002, 06:13 PM
First day of my new split routine - I did quite a few lifts today and will be toning it down a bit for my next round of these exercises (I just wanted to get a sense of how each lift worked in the sequence as well as approximately how much I should start lifting for future cycles). I was pretty damn happy - I was feeling good and energetic and made some strength improvements over last week on some of the exercises:

T-Bar Rows (10x25) 10x65, 10x75, 7x85
Bentover BB Rows (10x25) 10x45, 10x65, 10x85
Lat Pulldowns (10x90) 10x160, 10x170, 8x180
DB One Arm Rows (10x20) 10x35, 10x40, 8x45
*Deadlifts (10x45) 10x65, 10x95, 10x115

*(this one I took it easy on this week to get the motion down)

BB Curls (10x25) 10x45, 8x55, 6x55
Wide Grip BB Curls (10x20) 10x35, 10x45, 5x55
Narrow Grip BB Curls (10x20) 10x35, 7x35, 7x35
Standing DB Curls (10x15) 10x20, 8x20, 6x20/7x12 miniset

Feeling good - cardio and diet for today coming soon...

Hunt
03-05-2002, 09:03 PM
44 minute run tonight for 5 miles - tough run, my shins were pretty sore on the downhill stretches but felt fine on the flats and uphills - no cardio tomorrow.

Diet was set:

Protein 273.6g (47.41%)
Carbs 204g (35.35%)
Fat 44.2g (17.23%)
Calories = 2308.2kcal

Hunt
03-06-2002, 09:45 PM
Today was a rest day from lifting and since tomorrow is legs day and my shins were barking yesterday night I also took a rest from cardio running. Diet was similar to yesterday except dinner was out - had a tuna steak and salad (so not so terrible for the day overall). Gotta live out once in a while.

Hunt
03-07-2002, 12:58 PM
So I was planning on weighing myself once a month during my cutting phase; however, under the advice of some other people I decided to go ahead and do that sooner. 21 days ago I weighed in at 204.4 and today I weighed in at 196.4 (same scale, same time of day, prior to my lifting). So, I dunno - 8 pounds in 21 days seems pretty good - perhaps a little fast - makes me think that I may not be cutting for too too long.

Now to today's lifting - this is the third day of my new routine and I was doing more sets and exercises than I plan on doing routinely just to get a sense of order and weight. Here:

Smith Squats (10x45) 10x165, 9x185, 7x195
Leg Presses (10x180) 10x360, 10x410, 7x450
Leg Extensions (10x100) 10x140, 9x150, 7x170

SLDLs (10x45) 10x155, 10x175, 7x185 (form?)
Leg Curls (10x55) 10x77, 7x88, 5x88
Isolated Standing Leg Curl (10x30) 10x40, 7x50, 5x60

Seated Calf Raises (10x145) 10x195, 10x210, 15x200
Leg Press Calves (10x90) 10x180, 10x270, 10x360

BB Wrist Curls (10x25) 10x35, 10x45, 10x55
Behind the Back BB Wrist Curls (10x25) 10x35, 10x45, 10x55
Reverse Wrist Curls (10x25) 10x355, 10x40, 5x45

No cardio this evening. Diet later...

Hunt
03-07-2002, 07:41 PM
Diet today was similar to the recent past - I have now separated lifting day from rest day diet by taking out some carbs during Meal #3 - today's breakdown was:

Protein 273.6g (47.41%)
Carbs 204g (35.35%)
Fat 44.2g (17.23%)
Calories = 2308.2kcal

Hunt
03-08-2002, 02:50 PM
Delts, traps and erector day (set overload is for testing of the new split routine - will be reduced next week):

Smith Shoulder Press (10x45) 10x75, 10x85, 6x95
DB Presses (10x30) 10x40, 10x50, 10x60
Front DB Raises (10x20) 10x30m 10x40, 6x40
Lateral DB Raises (10x20) 10x30, 10x30, 5x40
Bentover Lateral DB Raises (10x20) 10x24, 10x30, 9x30

Upright DB Rows (10x30) 10x50, 10x60, 5x70
Armpit DB Rows (10x24) 10x30, 10x40, 10x50
DB Shrugs (10x70) 10x100, 10x110, 10x120, 10x130

Hyperextensions 10xBW, 10xBW, 10xBW+25, 10xBW+35, 10xBW+45

Good Mornings 10x45, 10x45, 10x45

Cardio and diet for today posted later today....

Hunt
03-08-2002, 08:20 PM
Cardio this evening was 44 minutes of running (5 miles in the neighborhoods). Did not feel to great during the run - probably due to my leg workout yesterday lunchtime (I am already not running the night before and the night after leg workout - I don't really want to cut yet another cardio day out of my schedule - especially not until I am done or nearly done with my cutting phase).

Diet was the same as yesterday:

Protein 273.6g (47.41%)
Carbs 204g (35.35%)
Fat 44.2g (17.23%)
Calories = 2308.2kcal

Starting tomorrow I will be cutting about 70-100 calories off of my recent intake levels (~2300) because of my recent weight loss - I want to adjust my intake to prevent a plateau in weight loss. I also am going to have two different intake levels - one geared to lifting days and the other geared to rest days - I will go ahead and post an example meal plan for the rest day diet for Saturday (day 23) and then on Monday show what the lift day diet will look like (the meal plans will be adjusted in time for variety).

Hunt
03-08-2002, 08:51 PM
As promised this is a record of the new reduced caloric intake meal plan I will use for rest (non-lifting) days on my current cutting routine (this will just be an example that I will likely use for days 23 and 24 and will serve as a model for other rest day intakes until such time as I have to drop my intake again):

(g protein/g carb/g fat=calories)

Breakfast - Skim Milk, Oatmeal, Protein Shake (40/53/3.5=403.5)

Mid-Morning - Skim Milk, Tuna, Relish, Light Mayo, Sweet Peas (48.5/30/7.5=381.5)

Lunch - Skim Milk, Protein Shake, Banana, Wheat Thins (51.5/55.25/5.7=479.9)

Mid-Afternoon - Tuna, Relish, Light Mayo (37.5/5/7.5=237.5)

Dinner - Tuna, Relish, Light Mayo, Sweet Peas, Flax Oil, Olive Oil (40.5/18/15.5=373.5)

Evening - Skim Milk, Chicken Breast, Protein Shake, Flax Oil (45.2/13.5/5=279.8)

Overall Breakdown for this Meal Plan:
Protein = 263.6g (48.91%)
Carbs = 174.75g (32.43%)
Fat = 44.7g (18.66%)
Calories = 2155.7kcal

Hunt
03-09-2002, 12:38 PM
I am thinking of converting two of my rest days to ab days and here is the first of those:

Superset of Neck Flexion, Neck Extension, Neck Laterals
10x10, 10x20, 10x30

Cable Crunches 10x11, 10x22, 10x33, 10x44, 10x55, 10x66, 10x77, 10x88, 10x99, 10x110

Broomstick Twists 25, 25, 25
Hanging Leg Raises 10, 10, 8
Side Crunches 10/side, 10/side, 10/side

EMan
03-09-2002, 02:28 PM
Hunt,

LOL man.. we're like virtually the same stats except i'm 217 and an inch taller. I wanna get around 10% then start putting on a bit more muscle. Anyway...

I'm bascially doing this diet from Elite Fitness that's basically 50/20/30. I've been getting in shape for 6 days now LOL and following the diet for 3. I'm seeing good results in the mirror.

Basically what the diet enforces is not to mix fat and carbs and to keep your major carb intake in the first 3 meals of the day (supposed to eat 6 meals a day but i can only fit 5 in)

Anyway 8 pounds in 3 weeks i great... although personally i'm aiming for 2lbs a week of FAT! ;)

I think i'm going to bump up the carbs on my diet a bit and see how that goes. Anyway.. keep pumping man!

Hunt
03-09-2002, 07:04 PM
Thanks for comments E-Man - actually Im figuring that I lost quite a bit of fat and gained some lean muscle mass at the same time owing to the fact that my muscles seem to be growing a little bit and my strength is increasing - I will not know for sure until I get my next 6-point caliper test and can estimate my lean body mass (I am thinking that I will do that either at day 30 or day 45 of this cutting routine).

For cardio tonight I ran my usual neighborhood 5 mile course - completed it in 42 minutes - an improvement over last night - felt OK tonight but was especially happy that my shins felt fine after tonight's run (let's hope I've gotten my tibialis anterior accomodated to this running and it will not balk in the future). Tomorrow is a complete rest day from lifting though I plan on doing another cardio session in the evening.

EMan
03-09-2002, 09:30 PM
get it at 30 =0) see how your stuff is doing and then do adjustments accordingly IMO.

Hunt
03-10-2002, 08:58 PM
EMan:

Thanks for the advice man - I am sort of leaning toward what you had suggested about getting the 6-point calipers repeated on day 30 instead of waiting an extra two weeks.

Today was a rest day from lifting. I did run for 44 minutes (5 miles) this evening but did not feel terribly good - my hams were barking a little bit - I'll have to see how I am feeling tomorrow evening - otherwise I may not do cardio tomorrow.

My diet was similar to yesterday; however, I combined meals 3 and 4 and cheated a bit by going out for a buffet at a good local Indian restaurant. One cheat meal in two weeks isn't too bad. :)

Hunt
03-11-2002, 01:26 PM
My new split routine was supposed to begin on a Monday - however, last week I started on Tuesday instead so today will be the normal Monday workout minus some of the extra sets used to gauge form, order, and strength (Chest and Triceps):

BB Bench Press (10x45) 9x115, 4+1x125, 6x115
DB Incline Press (10x30) 10x50, 10x60, 10x80]
BD Decline Press (10x30) 10x50, 10x70, 7x80
DB Flys (10x30) 10x50, 7x60, 4x70
Pec Deck (10x60) 10x80, 7x90, 4x100

Close Grip Bench Press (10x45) 10x55, 10x65, 6x75
Skulls (10x25) 10x55, 6x65, 6x65
DB Tricep Extensions (10x20) 10x30, 7x35, 7x40
Str8 Bar Pressdowns (10x22) 10x33, 10x44, 7x55

Decent workout - though surely this cutting is keeping my muscle strength from going up right now very rapidly. Ugh - let's hope that I will only be cutting for another two months maximum - I really am beginning to want to gain some size and strength and also to EAT - but I need to burn off a good chunk of this BS fat first...

Hunt
03-11-2002, 08:54 PM
Overall Breakdown for this Meal Plan:
Protein = 263.6g (47.16%)
Carbs = 194.75g (34.84%)
Fat = 44.7g (17.99%)
Calories = 2235.7kcal

Cardio was 46 minutes of running total mileage at 5 miles. Not a great night running - my shins were pretty damn sore - just ran through the pain.

Hunt
03-12-2002, 01:42 PM
Today was the first creatine day - took 5 grams each (in milk) before and after my lifts - gonna try this out for a little while and see if I want to continue. Today's workout went pretty well - made some improvements in some of my back lifts:

Widegrip T-Bar Rows (10x25) 10x75, 10x85, 10x90
Bentover BB Rows 10x75, 10x85, 10x95
Rear Lat Pulldowns (10x60) 10x100, 10x120, 6x130
Front Lat Pulldowns 10x80, 10x100, 7x120
DB One Arm Rows 10x40, 10x45, 7x50

Deadlifts 10x95, 10x135, 9x185

BB Curls (10x25) 10x45, 6x55, 5x55
Nautilus Preacher Curls 10x60, 10x65, 7x70
Standing DB Curls 9x20, 4x25, 7x20/5x15/5x12

Hunt
03-13-2002, 10:44 AM
Diet was the same as yesterday at:

Protein = 263.6g (47.16%)
Carbs = 194.75g (34.84%)
Fat = 44.7g (17.99%)
Calories = 2235.7kcal

No cardio done tonight - legs were still a little blitzed from the day before and it was raining hard (I have a little bit of a sore throat and don't want to push the issue).

Hunt
03-13-2002, 01:14 PM
Mainly a rest day but did do neck and abs work:

Neck Flex/Ext/Laterals SuperSet 10x20, 10x25, 10x30

Cable Crunches 10x77, 10x66, 10x66, 10x66
Broomstick Twists 25, 25, 25
Hanging Leg/Hip Raises 10, 10, 7
Side Crunches 10, 10, 10
Swiss Ball Crunches 10, 10, 10, 10

Did about 15 minutes on the stationary bike also - no running tonight because tomorrow is legs day.

Hunt
03-14-2002, 02:38 PM
Rest day diet was done today and no cardio today because tomorrow's workout is legs:

Overall Breakdown:
Protein = 263.6g (48.91%)
Carbs = 174.75g (32.43%)
Fat = 44.7g (18.66%)
Calories = 2155.7kcal

Hunt
03-14-2002, 02:43 PM
Today was leg and forearm day - I went into the gym even though I was feeling under the weather with a nice ole hacking cough thing going on - actually, today turned out to be a decent workout with some improvements on most lifts over last week:

Smith Squats (10x45) 10x165, 10x185, 10x200
Leg Presses (10x180) 10x360, 10x450, 6x540
Leg Extensions 10x140, 10x150, 7x170

SLDL (10x45) 10x155, 10x175, 9x175
Leg Curls 9x77, 7x77, 5x88
Standing Leg Curls 10x40, 9x50, 5x60

Seated Calf Raises (10x145) 10x200, 10x210, 10x220
Calf Leg Press 10x360, 10x450, 10x500

BB Wrist Curls 10x45, 10x55, 10x75
BB Reverse Wrist Curls 10x45, 5x55, 10x45
BD Hammers (10x15) 10x20, 10x25, 6x30

No cardio today because it's leg day - diet coming later...

Hunt
03-14-2002, 08:34 PM
Diet was recent normal for lifting days:

Protein = 263.6g (47.16%)
Carbs = 194.75g (34.84%)
Fat = 44.7g (17.99%)
Calories = 2235.7kcal

No cardio today as mentioned previously.

Hunt
03-15-2002, 10:38 AM
Felt very good today despite having this cold - even my weight of lifts improved over last week today as well - hope I can keep this up as my cutting continues:

Smith Military Press (10x45) 10x85, 10x95, 6x105
Seated DB Presses 10x50, 10x60, 6x70
Front BD Raises 10x30, 10x40, 7x40
Lateral DB Raises 10x30, 10x40, 10x40
Bentover Lateral DB Raises 10x30, 10x40, 10x40

Upright DB Rows (10x30) 10x60, 10x70, 9x70
Armpit rows 10x40, 10x50, 10x60, 9x70
DB Shrugs 10x120, 10x130, 10x140, 10x150

Hyperextensions 10xBW+25, 10xBW+35, 10xBW+45

I am thinking about moving hyperextensions to abs day along with Good Mornings to do an abs and lower back routine on one day (also will save me time in the gym on this day).

Hunt
03-16-2002, 07:12 AM
No cardio today - still feeling a little under the weather with a sore throat and don't want to make things worse- hopefully I be able to get a run in tomorrow during the day when the temps are warmer. Diet was typical for lifting days:

Protein = 263.6g (47.16%)
Carbs = 194.75g (34.84%)
Fat = 44.7g (17.99%)
Calories = 2235.7kcal

Not yet getting sick of it but I am really beginning to look forward to getting bigger - I just have to get some more of this fat off first - Im shrinking...

EMan
03-16-2002, 12:03 PM
* cough cough * stats update time w/ weight and BF% =)

Hunt
03-16-2002, 12:44 PM
EMan:

Hey Bro - glad you are still checking things out here. I have an appt with a trainer on Monday (the same one who measure my BF% last time - so that I can control for observer bias in the measurement). I'll post the stats update Monday night or Tuesday morning. Keep an eye out then - btw do you have a journal going on here man?? Lemme know.

Hunt
03-16-2002, 12:52 PM
I think that I have finally got my exercise pairings together the way that I want them (though I may end up moving my forearms work off legs day - not sure about that one yet). I am going to make my Saturday's Neck/Abs/Lower Back day and likely make Wednesdays a pure rest day (except for cardio). Here is what I did today (a good day overall in the gym):

Super Set Neck:
Flexion, Extension, Laterals 10x20, 10x25, 10x30

Good Mornings 10x45, 10x45, 10x45

Cable Crunches 10x66, 10x77, 10x88

Hyperextensions 10xBW, 10xBW+35, 10xBW+45

Broomstick Twists 25, 25, 25
Swiss Ball Crunches 10, 10, 10
Swiss Ball Side Crunches 10, 10, 10
Hanging Leg Raises 10, 9, 8

Gotta check the form on the Good Mornings - not sure if i am doing them right - I really don't feel much of anything happening on them (though I am figuring that they are more of a stretching exercise)... cardio and diet posted later ...

Hunt
03-17-2002, 07:38 AM
No cardio again today - still have this cough thing going and do not want to go for a long run outside and force the problems into my lungs (guess I'll try for a run on Sunday or maybe head to the gym and do treadmill running - yuck!!). Diet was lift day routine:

Protein = 263.6g (47.16%)
Carbs = 194.75g (34.84%)
Fat = 44.7g (17.99%)
Calories = 2235.7kcal

Hunt
03-18-2002, 07:09 AM
Today was a rest day from lifting. For cardio I rode the stationary bike for an hour while watching the Cincinnati/UCLA game (go LA!). My diet was the same as previous rest days save for the fact that I combined meals 5 and 6 and used them as my cheat meal of the week (had tuna sushi and red chicken curry - a great meal and not too bad a cheat from the diet).

Hunt
03-18-2002, 11:51 AM
So here is the one month update on my current cutting routine (diet, lifting and cardio):

In 31 days the following changes have occurred:

BW -9.6lbs. (204.4 to 194.8)
BF% -3% (22.6 to 19.6)
Fat -8lbs (46.19 to 39.19)
LBM -1.6lbs (158.21 to 156.62)

So, I guess that I am pretty pleased with things - we shall see what progress I have made after two months before I make decision on how long I shall be cutting.

Hunt
03-18-2002, 11:58 AM
Today was Chest and Triceps day on the third round of my new split routine:

BB Bench Press (10x45) 10x115, 8x125, 4x135
DB Incline Bench Press 10x70, 10x70, 9x80
DB Decline Bench Press 10x60, 10x70, 7x80
DB Flys 10x50, 10x60, 4x70
Pec Deck (10x70) 9x90, 6x100, 5x100

Close Grip Bench Press (10x45) 10x55, 10x65, 9x75
Skulls 10x55, 8x65, 4x65
Str8 Bar Pressdowns 10x44, 10x55, 7x66
Narrow Grip Dips Press Machine 10x66, 8x77, 5x88
DB Tricep Extensions 10x30, 10x35, 7x40

Good day overall for lifting - diet and cardio later..

EMan
03-18-2002, 07:24 PM
hey dude check you PM. Great progress so far BTW. I'm still a 'newbie' at this cutting thing and going to see where I get in a couple of weeks and do adjustments then.

Do you mind posting some of your day meals here? I'm really interested from what you get carbs. I'm having trouble getting lots of 'good' carbs in my diet but i am following a low carb diet =P

I've just been really lazy about updating my journal on here.

Hunt
03-18-2002, 08:04 PM
EMan:

Here is an example of a recent lifting day meal plan:

Meal 1 = 100% Whey Shake, Oatmeal, Skim Milk

M2 (Pre-WO) = Tuna, Sweet Relish, Lite Mayo, Sweet Peas, Skim Milk

M3 (Post-WO) = 100% Whey Shakes, Skim Milk, Pineapple, Banana

M4 = Tuna, Sweet Relish, Lite Mayo

M5 = Tuna, Sweet Relish, Lite Mayo, Olive Oil, Sweet Peas, Flax

M6 (Post-Cardio) = Chicken Breast, 100% Whey Shake, Flax, Skim Milk

The nutrient breakdown can be found above in one of my joiurnal reports. Hope this gives you a sense of things... thanks for the support bro.

Hunt
03-18-2002, 09:15 PM
Still recovering from my coughing but decided to go run - actually had a shitty first 10 minutes and then I just took off - did 5 miles in 42 minutes. Diet for lifting days has now dropped another 32 calories:

Protein = 263.1g (47.76%)
Carbs = 189.5g (34.40%)
Fat = 43.7g (17.99%)
Calories = 2203.7kcal

Hunt
03-19-2002, 01:09 PM
Back and biceps day - felt pretty good and had some decent improvements on certain lifts over last week:

Widegrip T-Bar Rows (10x25) 10x80, 10x90, 10x100
Bentover BB Rows 10x85, 10x95, 10x95
Rear Pulldowns 10x100, 10x110, 7x120
Front Pulldowns 10x100, 10x110, 6x120
DB One Arm Rows 10x45, 10x50, 8x55
Deadlifts 10x95, 10x135, 8x185

BB Curls 10x45, 10x55, 6x65
Preacher Curls 10x65, 10x75, 8x90
Standing DB Curls 10x20, 8x20, 6x25/3x20/4x15/6x12

Diet and cardio later ...

Hunt
03-19-2002, 01:17 PM
Back and biceps day - felt pretty good and had some decent improvements on certain lifts over last week:

Widegrip T-Bar Rows (10x25) 10x80, 10x90, 10x100
Bentover BB Rows 10x85, 10x95, 10x95
Rear Pulldowns 10x100, 10x110, 7x120
Front Pulldowns 10x100, 10x110, 6x120
DB One Arm Rows 10x45, 10x50, 8x55
Deadlifts 10x95, 10x135, 8x185

BB Curls 10x45, 10x55, 6x65
Preacher Curls 10x65, 10x75, 8x90
Standing DB Curls 10x20, 8x20, 6x25/3x20/4x15/6x12

Diet and cardio later ...

EMan
03-19-2002, 01:21 PM
Hey hunt,
have you every tried HIIT cardio ? It's like an interval system that you jog 30 sec, sprint 30sec etc.. for let's say 5 min the first week.. 10 min the 2nd week and so on. If done in the morning before breakfast it's supposed to shred the fat. It only takes 10-15-20 min a day (depending on how advanced at it you are) and it's supposed to shred the fat with virtually no muscle loss.

Check google.com for more info about it. I have a routine for HITT .. check attachement (change to .HTML) to view it properly.

Hunt
03-19-2002, 08:42 PM
EMan:

I have looked at the HIIT on your suggestion - I think that I may test things out and add some HIIT to my current continous training program and see what kind of results I get from that 9I am hesitant to make such a drastic change from continuous to HIIT only owing to the fact that I have had good results so far from the former). I do my cardio at night (>8 hrs after lifting) on an empty stomach (between meals 5 and 6) and will do continous followed by HIIT and then wait a period before eating meal 6 to optimize post-cardio fat utilization. Here is how i set things up tonight:

30 minutes continuous training on the stationary bike
10 minutes of HIIT on the stationary bike as -
(30 seconds HI, 30 seconds LI, 30 seconds HI, ....)

Seemed pretty good - I'll see how things go with this combo.

Diet today was similar to past lifting day diets

Protein = 263.1g (47.76%)
Carbs = 189.5g (34.40%)
Fat = 43.7g (17.99%)
Calories = 2203.7kcal

Hunt
03-20-2002, 01:02 PM
No lifting today - rest day. Cardio did a few hours after lunch - 35 min of stationary bike continuous training and 10 min of HIIT on the stationary bike. Felt pretty good about both. Diet is typical rest day diet:

Overall Breakdown:
Protein = 263.6g (48.91%)
Carbs = 174.75g (32.43%)
Fat = 44.7g (18.66%)
Calories = 2155.7kcal

Hunt
03-20-2002, 02:27 PM
I have forgotten to include in my recent diet posts information about the supplements that I am taking (save for the 100% Whey Protein Shakes which were listed) as well as the time at which I take them.

1) Mega Vitamin/Mineral: 1 each with Meals #1 and #5

2) Chewable Vitamin C: 500mg with each meal

3) Creatine Powder: 5g with Meal #2 (pre-workout) and Meal #3 (post-workout)

4) L-Glutamine Powder: 5g 30min before Meal #1, 10g 30min before Meal #2, 5g 2hrs after Meal #5

5) Dymetadrine Xtreme: 1 pill each 30min before Meals #2 and #5

All of these supplements (save for DX) are GNC Pro Performance brand currently - that is open to suggestions of better and cheaper options (though I do buy them during the 20% period at the beginning of the month).

I am thinking about increasing my DX dose to two pills prior to Meal #2 (pre-workout).

Any suggestions for improvments to this schema are encouraged and appreciated. :D

Hunt
03-21-2002, 12:47 PM
Today was legs day only - I decided to move forearms to my clean-up day (Saturday) with neck, abs and lower back. Good lifting day - some progress:

Smith Squats (10x45) 10x185, 10x195, 10x205, 5x225
Leg Presses (10x270) 10x360, 10x450, 5x540
Leg Extensions 10x150, 8x170, 7x170

SLDLs 10x165, 10x185, 7x195 (grip!!)
Leg Curls 10x77, 6x88, 5x88 {Panetta**}
Standing Leg Curls 10x40, 10x50, 6x60

Seated Calf Raises (10x145) 10x210, 10x215, 6x220
Leg Press Calves (10x270) 10x450, 10x500, 10x540

** this machine is old and getting quite crotchety, I think that next week I will abandon it for the newer CadEx Leg Curl machine - therefore there will be some adjustment in weight for this exercise resulting... diet later, no cardio on legs day

Hunt
03-21-2002, 07:29 PM
Current lifting day diet - no cardio today because it was legs day:

Overall Breakdown:
Protein = 263.1g (47.76%)
Carbs = 189.5g (34.40%)
Fat = 43.7g (17.99%)
Calories = 2203.7kcal

Hunt
03-22-2002, 10:56 AM
Deltoids and Trapezius day today - pretty good workout save for some clicking in my left shoulder joint:

Smith Military Press 10x90, 10x105, 6x115
Seated BD Press 10x60, 7x70, 7x70
Front DB Raises 10x30, 10x40, 7x40
Lateral DB raises 10x30, 10x40, 7x40
Reverse Pec Deck 10x80, 10x80, 8x90

Upright DB Rows (10x40) 10x60, 9x70, 6x80
DB Armpit Rows 10x60, 7x70, 7x70
DB Shrugs 10x140, 10x150, 7x160

Diet and cardio later...

Hunt
03-23-2002, 11:17 AM
Today was a typical lift day diet, as of Sunday (a rest day), I will be decreasing my lift and rest day caloric intakes by about 32 calories to keep forcing my intakes lower (approaching the 2100-2160 baseline):

Overall Breakdown for today:
Protein = 263.1g (47.76%)
Carbs = 189.5g (34.40%)
Fat = 43.7g (17.99%)
Calories = 2203.7kcal

MonStar1023
03-23-2002, 11:19 AM
Hunt-
Nice DB shrug strenght bro! 140s... impressive. Also nice delt strength.

:cool::cool:

Hunt
03-23-2002, 02:02 PM
MonStar:

Thanks for the compliment but you may have misunderstood my system - that 140 on DB shrugs is two 70 pound DBs (one per hand simulatenous shrug lift - my grip strength is probably not good enough to 140# DBs in each hand). On DB lifts where I am doing the movement with both arms simulatenously I give the totl weight value - on those where I do the arms separately I give the DB weight for one arm...

Hunt
03-23-2002, 02:08 PM
Today was the first round on my Satuday lifting "clean-up" day for the week - where I do neck, forearms, lower back and abdominals. Was a pretty good workout today - save for some really f**king annoying people at the gym (typical of the Saturday crowd):

Superset Neck Flexions, Extensions, Laterals 10x25, 10x30, 10x35

BB Wrist Curls 10x55, 10x65, 10x75
Reverse BB Wrist Curls 10x40, 10x45, 6x50
DB Hammers 10x25, 10x30, 6x35, 8x30

Good Mornings 10x45, 10x45, 10x45

Cable Crunches 10x77, 10x88, 10x99, 10x110

Hyperextensions 10xBW, 10xBW+35, 10xBW+45

Broomstick Twists 34, 33, 33
Swiss Ball Crunches 10, 10, 10
Swiss Ball Side Crunches 10/10, 10/10, 10/10
Hanging Leg raises 10, 10, 10

Hunt
03-24-2002, 02:11 PM
Today was my cheat meal day - my diet was identical to recent Lift day diets with the exception that I replaced meals #5 and 6 with one cheat meal (I did do glutamine during the pre-bed period this night) - the cheat meal was a corn, dates and nuts mixed greens salad with goat cheese and a pepper jack covered beef burger on a sourdough bun with raspberry and pineapple sorbet for dessert - awesome.

Hunt
03-25-2002, 07:18 AM
Today was a rest day from lifting. I did 40 minutes of stationary bike continuous training followed immediately by 10 minutes of stationary bike HIIT. Diet was a rest day diet which has now 32 fewer calories than the previous rest day diet:

Overall Breakdown for today:
Protein = 262.1g (49.37%)
Carbs = 168.25g (31.69%)
Fat = 44.7g (18.94%)
Calories = 2123.7kcal

Hunt
03-25-2002, 12:48 PM
Today was Chest and Tricep day - decent workout, my lifts are still slowly increasing in weight which is certainly decent for a cutting diet/routine:

BB Bench Press (10x45) 10x125, 10x130, 7x135
DB Incline Press 10x80, 10x80, 6x90
DB Decline Press 10x70, 9x80, 7x80
DB Flys 10x60, 7x70, 5x70
Pec Deck 10x90, 8x100, 8x100

Close Grip BB Bench Press (10x45) 10x65, 10x85, 6x95
Skulls 10x60, 9x60, 7x65
Str8 Bar Pressdowns 10x55, 10x66, 10x66, 5x77
Narrow Grip Dips Press Machine 10x66, 9x77, 6x88
Tricep Extensions 10x35, 9x40, 8x45

Today will also be the first lift day on my new reduced calorie lift day diet (a change of ~32 calories from last week)...

Hunt
03-25-2002, 08:51 PM
Ran tonight for 5 miles - was feeling the burn and knocked it out in 40 minutes tonight - Ive made it to the 8 minute mile barrier. :D Diet today was the new reduced calorie lift day diet as:

Overall Breakdown for today:
Protein = 261.6g (48.18%)
Carbs = 183g (33.71%)
Fat = 43.7g (18.11%)
Calories = 2171.7kcal

EMan
03-25-2002, 11:43 PM
Hey Hunt,

How's it going. I've been crazy busy lately and i haven't even got a chance to come by wannabebigforums in the last week. My diet is suffering also =(

How's your diet coming along? Seeing good results since day 30 ?

Peace

Hunt
03-26-2002, 08:20 AM
EMan:

I know what you mean on getting busy and letting things slide a bit - I have definitely done that sorta sh*t in the past. Yeah the cutting is still going well - had a great run last night and my lifts all seem to be creeping upwards slowly (which is better than going the other way or being static - things that can happen on cutting diets). I think that my current calories intake is going to be my minimum level (2121-2171 cals). I've got a flat stomach again for the first time in years and thats making me feel good - now I just want to push a bit more so I can see that 6/8 pack - Im not there yet. Once I get there or close then I am going to have to decide what to do...

I am not sure if I want to go into a intermediate maintenance diet for a few weeks or longer and/or then move into a full-on muscle mass building diet. I guess I will have to do some more research and get some more opinions on things - esp. how quickly and what is the right way to transition cutting to bulking so as not to shock the body (and **** up the BF%) as well as how to step up the calories and what macronutrient ratios to aim for.

Keep your chin up and thanks for looking in bro. :)

Hunt
03-26-2002, 01:57 PM
Back and biceps day - good workout today - nothing strange or unusual to report:

Wide-grip T-Bar Row (10x25) 10x90, 10x100, 7x110
Bentover DB Rows 10x70, 10x80, 10x90, 10x100
Rear Pulldowns (10x60) 10x110, 10x120, 7x130
Front Pulldowns 10x110, 7x120, 7x120
DB One Arm Rows 10x50, 10x55, 8x60
Deadlifts (10x45), 10x135, 10x185, 5x225 (straps needed)

BB Curls 10x45, 10x55, 6x65, 4x65
Nautilus Preacher Curls 10x65, 10x75, 10x90, 6x100
DB Curls 10x20, 9x20, 6x25/2x20

Diet and cardio later...

Hunt
03-27-2002, 07:13 AM
Rainy night run - another 40 minute 5 miler. Felt pretty damn good - especially on the second half of the run - the rain lightened up to a drizzle and was a nice way to cool down. Diet was the same as yesterday's lift day diet:

Overall Breakdown for today:
Protein = 261.6g (48.18%)
Carbs = 183g (33.71%)
Fat = 43.7g (18.11%)
Calories = 2171.7kcal

Hunt
03-28-2002, 06:01 AM
Today was a rest day from lifting and I did not do any cardio because tomorrow is leg day. My diet was the rest day diet as:

Overall Breakdown for today:
Protein = 262.1g (49.37%)
Carbs = 168.25g (31.69%)
Fat = 44.7g (18.94%)
Calories = 2123.7kcal

Hunt
03-28-2002, 12:42 PM
Legs day again - ugh:

Smith Squats (10x45) 10x195, 10x205, 8x215, 6x225
Leg Press (10x270) 10x360, 10x450, 10x540, 7x630
Leg Extensions 10x150, 10x170, 8x170, 7x175

SLDLs (10x45) 10x165, 10x185, 8x195
CadEx Leg Curls (10x70) 10x100, 10x120, 8x130
Standing Leg Curls 10x50, 10x50, 7x60

Seated Calf Raises (10x145) 8x210, 10x205, 10x210
Leg Press Calves (10x270) 10x450, 10x500, 8x500

Hunt
03-28-2002, 07:40 PM
No cardio today being a leg workout day. Diet was same as recent lift day diets:

Overall Breakdown for today:
Protein = 261.6g (48.18%)
Carbs = 183g (33.71%)
Fat = 43.7g (18.11%)
Calories = 2171.7kcal

Hunt
03-29-2002, 02:25 PM
Deltoids and Trapezius day on my current routine - I am feeling depressed about cutting today for some reason (see my post in Training section) and my lifting today was just OK nothing great:

Smith Military Press (10x45) 10x95, 10x105, 8x115
Seated DB Press 10x60, 8x70, 7x70
Front DB Raises 10x30, 10x40, 8x40
Lateral DB Raises 10x30, 10x40, 10x40
Reverse Pec Deck 10x80, 10x90, 7x100

Upright DB Rows (10x40) 10x60, 10x70, 7x80
Armpit DB Rows 10x60, 8x70, 7x70
DB Shrugs 10x140, 10x150, 10x160, 10x170

I am thinking of shaking my routine up slightly next week as per some recommendations that I got from reading the EXRX.net website (seems like a good place for information) - we shall see....

ericg
03-29-2002, 02:30 PM
hey man i just went thorugh your journal!!

Nice job so far man!!

What are your stats now??

Hunt
03-29-2002, 02:34 PM
EricG:

Thanks man for looking through things - I had my BF% measured day 1 and 32 (noted progress further back in this journal). I will probably get my BF% measured again at day 60 or so but currently i weigh right about 191 even. My height is 6'1" and age is 28 going on 29. Thanks again for the comments bro.

:)

Hunt
03-30-2002, 03:01 AM
Diet was typical lifting day diet as:

Overall Breakdown for today:
Protein = 261.6g (48.18%)
Carbs = 183g (33.71%)
Fat = 43.7g (18.11%)
Calories = 2171.7kcal

No cardio today - my legs did not feel up to it after yesterday. I will likely to do two bouts of cardio tomorrow to make up for things.

Hunt
03-31-2002, 12:06 AM
Spent the day car shopping and therefore decided to switch my clean-up lift routine from Saturday to Sunday (tomorrow). No cardio today either - tomorrow I will likely run or do some bike work. My diet today was a rest day diet as:

Overall Breakdown for today:
Protein = 262.1g (49.37%)
Carbs = 168.25g (31.69%)
Fat = 44.7g (18.94%)
Calories = 2123.7kcal

Hunt
04-01-2002, 01:19 PM
Ran for 35 minutes this afternoon - went approximately four miles in the rain. Did not workout today - my father found out that he might be seriously ill and my heart wasnt into going to the gym today. My Diet was typical of recent rest day diets - save for the fact that I had a dinner cheat meal of tuna and salmon sushi and chicken curry with rice. Comfort food. :)

Hunt
04-01-2002, 01:26 PM
Today marks the start of a slightly revised workout week schedule - today was Back, Biceps, Brachialis, Brachioradialis, and Wrist Flexors as:

Rear Pulldowns (10x50) 10x110, 10x120, 9x130
Widegrip T-Bar Rows (10x45) 10x90, 7x95, 6x95
Closegrip Front Pulldowns (10x50) 10x100, 10x110, 10x130
Seated Cable Rows (10x50) 10x100, 10x120, 6x130
Pullovers (10x45) 10x90, 10x115, 7x125
DB One Arm Rows 10x50, 10x55, 8x60

BB Curls (10x45) 10x55, 8x55, 6x65

Preacher Curls 10x75, 8x85, 7x90

Hammer Curls 10x20, 10x25, 5x30

Incline DB Curls 10x20, 7x25, 6x25

BB Wrist Curls 10x55, 10x75, 9x75

Pretty good workout today though I was still pretty upset about stuff from yesterday...:(

Hunt
04-01-2002, 08:49 PM
Did 40 minutes of continuous training on the stat bike followed by 15 minutes of HIIT training as 30s ON/30s OFF on the stat bike - all while watching the National Championship game (go Maryland!). Diet today was as follows:

Overall Breakdown for today:
Protein = 260.1g (48.62%)
Carbs = 176.5g (33.00%)
Fat = 43.7g (18.38%)
Calories = 2139.7kcal

Hunt
04-02-2002, 02:08 PM
Today marks the start of a slightly revised workout week schedule - today was Chest, Triceps and Wrist Extensors as:

BB Bench Press (10x45) 10x125, 6x135, 5+1x135
Incline DB Bench Press 10x70, 10x80, 5x90
Decline BD Bench Press 10x70, 10x80, 7x80
DB Flys 10x60, 6x70, 6x70
Pec Deck 10x90, 6x100, 6x100

BB Closegrip Bench Press 10x75, 10x85, 6x95
BB skulls 10x60, 7x60, 6x60
Pushdowns 10x66, 8x66, 7x66
DB Tricep Extensions 10x35, 10x40, 9x45

BB Reverse Wrist Curls 10x45, 6x55, 10x50

Decent workout today - putting chest and tris behind back and bis may have made the difference in not upping the weight/reps on some of these exercises today. I might consider putting my rest day between these two rather than before legs...

Hunt
04-03-2002, 09:02 PM
For cardio did 30 minutes continuous training on the stat bike followed 15 minutes of HIIT on the stat bike. Diet was recent lift day diet:

Overall Breakdown for today:
Protein = 260.1g (48.62%)
Carbs = 176.5g (33.00%)
Fat = 43.7g (18.38%)
Calories = 2139.7kcal

Hunt
04-03-2002, 09:05 PM
Today was a rest day from lifting. Cardio was 30 minutes of continuous training on the stat bike followed by 15 minutes of HIIT on the stat bike. Diet today was new reduced rest day diet as:

Overall Breakdown for today:
Protein = 260.6g (49.84%)
Carbs = 161.75g (30.93%)
Fat = 44.7g (19.23%)
Calories = 2091.7kcal

Hunt
04-04-2002, 01:18 PM
Today marks the start of a slightly revised workout week schedule - today was Quads, Hams, Hip Adduction, Hip Abduction and Hip Flexion as:

Smith Squats (10x45) 10x205, 10x225, 5x235
SLDLs (10x45) 10x135, 10x185, 5x205
Leg Presses (10x270) 10x360, 10x450, 5x540
Leg Curls (CadEx) 10x110, 10x120, 9x130
Leg Extensions 10x175, 10x180, 6x200
Standing Leg Curls 10x50, 10/8x60, 5x70
Deadlifts (10x45) 10x135, 10x185, 10x195

Hip Adduction Machine (10x30) 10x60, 10x80, 10x100
Hip Abduction Machine (10x40) 10x60, 10x80, 10x100

Lying Leg Raises 10, 10, 10

Felt decent today - workout went fairly well and made some improvements on my Squats and Leg Extensions - also felt like my SLDL and Deadlift forms were spot on. Diet later...

Shocker
04-04-2002, 06:01 PM
well done, good display of commitment.

Hunt
04-04-2002, 08:34 PM
Shock:

Thanks for the words of encouragement bro.

Hunt

Hunt
04-05-2002, 03:05 PM
Diet today was recent lift day diet as:

Overall Breakdown for today:
Protein = 260.1g (48.62%)
Carbs = 176.5g (33.00%)
Fat = 43.7g (18.38%)
Calories = 2139.7kcal

Hunt
04-05-2002, 03:11 PM
Today marks the start of a slightly revised workout week schedule - today was Deltoids, Calves, Traps and Neck as:

Smith Behind-the-Neck Press (10x45) 10x95, 10x105, 7x115
Seated DB Presses 10x60, 10x70, 5x80

Calf Presses (10x270) 10x450, 10x500, 10x540

Upright DB Rows (10x40) 10x70, 8x80, 6x80

Donkey Calf Raises 10x100, 10x200, 10x300, 10x400

Front DB Raises 10x30, 10x40, 5x50
Lateral DB Raises 10x30, 10x40, 6x50

Seated Calf Raises 10x195, 10x200, 10x205

Reverse Pec Deck 10x90, 10x100, 6x110

Lever Shrugs (10x90) 10x140, 10x160, 10x180 ****

Superset Neck Flex/Ext/Laterals 10x25, 10x30, 10x35

Db Shrugs 10x140, 10x150, 10x160, 8x170

****Hated this lever shrug machine and will just stick with DB Shrugs in the near future.

Workout was fine otherwise.

Hunt
04-06-2002, 03:49 PM
Diet was the same as recent Lifting day diets as:

Overall Breakdown for today:
Protein = 260.1g (48.62%)
Carbs = 176.5g (33.00%)
Fat = 43.7g (18.38%)
Calories = 2139.7kcal

Hunt
04-06-2002, 03:52 PM
Today is a rest day on my new schedule (one of two); however, I intend to use this rest day as my abs work day:

Good Mornings 10x45, 10x55, 10x65, 10x75

Cable Crunches 10x77, 10x88, 10x99, 10x110

Hyperextensions 10xBW, 10xBW+25, 10xBW+35, 10xBW+45

Broomstick Twists 33, 33, 34
Swissball Crunches 10, 10, 10
Swissball Side Crunches 10, 10, 10
Hanging Leg Raises 10, 10, 10

I think that starting next workout cycle I will begin to increase the repetitions done on some of my abs exercises.

MonStar1023
04-06-2002, 11:11 PM
Db Shrugs 10x140, 10x150, 10x160, 8x170

Awesome trap strength man! Wow very impressed. My gym only goes up to the pathetic 100s... :redface::redface:

MS

Hunt
04-07-2002, 08:48 AM
MonStar:

Bro - since I am lifting with both arms at the same time on DB Shrugs - I list the weight as combined for both DBs. So it's only about half as impressive as you might think. ;) Luckily my gym does go up to 150s on DBs but my shrugs are not yet there. :) Maybe in 6 months or more... Thanks for checking in.

Hunt
04-07-2002, 08:49 AM
Today was a rest day diet for the first four meals of the day - then I had a cheat meal that covered the last two meals of the day - a nie burger with meunster cheese and mushrooms, two Guinnesses, some fries, and B+J Starwberry Kiwi Sorbet for dessert.

Hunt
04-07-2002, 01:39 PM
Decent workout day:

Rear Pulldowns (10x60) 10x120, 10x130, 8x140
Widegrip T-Bar Rows (10x45) 10x90, 9x95, 6x100
Closegrip Front Pulldowns 10x110, 10x120, 9x130
Seated Cable Rows 9x110, 8x120, 6x130
Pullovers (10x90) 10x100, 10x120, 6x130
DB One Arm Rows 10x55, 10/8x60, 6x65

BB Curls (10x45) 9x55, 5x65, 5x65
Preacher Curls (10x45) 10x70, 10x80, 9x90
Hammer Curls 10x20, 8x25, 5x30
Incline DB Curls 10x20, 6x25, 5x25

BB Wrist Curls 10x65, 10x75, 8x85, 5x95

Blitzed my forearms today. :)

Hunt
04-07-2002, 06:45 PM
Did cardio this evening as 30 minutes of continuous training on the stat bike followed by 15 minutes of HIIT on the stat bike. Diet was a slightly altered lift day diet as:

Overall Breakdown for today:
Protein = 261.6g (48.59%)
Carbs = 183g (33.99%)
Fat = 417g (17.43%)
Calories = 2153.7kcal

Hunt
04-08-2002, 01:47 PM
Went into the gym today feeling quite tired and almost considered making this a rest day instead of tomorrow (which will now definitely be a rest day); however, I had a very good workout and even improved the weight and reps on several of my lifts:

BB Bench Press (10x45) 10x125, 8x135, 5x135
Incline DB Press 10x80, 10x90, 7x100
Decline DB Press 10x70, 10x80, 7x90
DB Flys 10x60, 7x70, 6x70
Pec Deck 10x90, 7x100, 7x100

BB Closegrip Bench Press (10x45) 10x75, 8x85, 7+1x95
BB Skulls 10x60, 7x65, 6x65
Pushdowns 10x66, 6x77, 4x77
DB Tricep Extensions 10x40, 8x45, 7x50
Cable Triceps O/H Extensions 10x30, 10x40, 7x50

BB Reverse Wrist Curls 10x45, 10x50, 7x55, 6x55

I think that I will be replacing the DB Triceps Extensions with the Cable Triceps extensions and may either add Dips Press or replace Pushdowns with it...

Hunt
04-10-2002, 12:31 PM
Total rest day today - no lifting and no cardio. Diet was a rest day diet as:

Overall Breakdown for today:
Protein = 260.6g (49.84%)
Carbs = 161.75g (30.93%)
Fat = 44.7g (19.23%)
Calories = 2091.7kcal

Hunt
04-10-2002, 12:36 PM
Legs day today - I went into the gym feeling quite tired today; however, I made improvements over last week on each of my first five exercises today (not too shabby):

Smith Squats (10x45) 10x215, 10x225, 8x235
SLDLs (10x45) 10x185, 10x195, 8x205
Leg Presses 10x360, 10x450, 10x540, 5x630
Leg Curls (CadEx) 10x120, 10x130, 7x140
Leg Extensions 10x175, 10x200, 6x225
Standing Leg Curls 10x50, 8x60, 5x70
Deadlifts (10x45) 9x185, 9x185, 4x195

Hip Adduction 10x80, 10x100, 10x120, 4x130
Hip Abduction 10x80, 10x100, 9x110, 5x120
Lying Leg Raises (Hip Flexors) 10, 10, 10 all x BW

Hunt
04-10-2002, 07:07 PM
I don't know why - but I ended up at the gym again today (this evening to do cardio) even though it was legs day already as far as lifting goes. I took it easy and did 30 minutes on continuous training on the stat bike. My diet was a recent lift diet as:

Overall Breakdown for today:
Protein = 261.6g (48.59%)
Carbs = 183g (33.99%)
Fat = 417g (17.43%)
Calories = 2153.7kcal

Hunt
04-11-2002, 12:55 PM
Another good day for lifting with increases in reps and/or weight on several of my exercises - today was delts/calves/traps/neck day:

Smith Behind the Neck Press (10x45) 10x95, 10x115, 6x135
Seated BD Presses 10x70, 10x80, 4x90

Calf Presses (10x360) 10x450, 10x500, 10x540

DB Upright Rows (10x40) 10x70, 9x80, 6x90

Donkey Calf Raises 10x200, 10x300, 10x400, 10x445

Front DB Raises 10x30, 10x40, 8x50, 6x50
Lateral DB Raises 10x30, 10x40, 6x50, 5x50

Seated Calf Raises 10x200, 10x205, 10x210

Reverse Pec Deck 10x100, 10x100, 6x110
DB Shrugs 10x160, 10x170, 10x180, 7x190

Superset Neck Flex/Ext/Laterals 10x30, 10x35, 10x40

Hunt
04-18-2002, 06:48 AM
I just took a week off from dieting, cardio, and lifting. I have lost 22 pounds in my first 8 weeks of cutting and have decided to change to a maintenance-slow muscle mass gain diet plan. My cardio has brought me in ten weeks to a sub-eight minute mile over the course of five miles continuous. My new plan is to cut out the running (mainly because of the hot weather and my knees) and change to more indoor cardio such as the bikes and ellipticals. As far as lifting is concerned I am going to alter my routine to a Pull / Push / Legs workout with abs and lower back done separately. We shall see how it all goes now....

Hunt
04-18-2002, 06:52 AM
Pull Day of new 3 Day Split:

Rear Pulldowns (10x60) 10x130, 9x130, 5x140
Widegrip T-Bar Rows 10x90, 8x95, 6x100
Seated Cable Rows 10x100, 10x110, 7x120
Pullovers 10x110, 8x120, 6x130

DB Lateral Raises 10x40, 9x50, 7x50

DB Upright Rows 10x70, 9x80, 5x90

Reverse Pec Deck 10x100, 9x100, 5x110

BB Curls (10x35) 10x55, 9x65, 3x75
Preacher Curls 10x80, 10x90, 8x100
Hammer Curls 10x20, 10x25, 6x30

DB Shrugs 10x170, 9x180, 6x190

BB Wrist Curls 10x75, 8x75, 6x75

MonStar
04-19-2002, 10:23 AM
Pullovers 10x110, 8x120, 6x130

Nice strength here man - how are you doing these? With a Nautilus machine or are you doing freeweight DB pullovers or what? :):)

MS

iLUDEd
05-04-2002, 08:04 AM
good work Hunt, im trying to do the same thing as you, good to see your comitted to your aim! im not a great fan of running.. but im gona get me a walkman and some headphones and see how long i can run for.. i think its just in my head that i cant run for long distances, coz i get bored easy with it