Training/Diet Log

[John0101]

Hey yall

I decided to start a journal for my current cut. I'm really busy this semester with 19 credits so this journal might be dead for quite a while. I'm currently 20 years old, 5'6 @ 158-160 pounds, 16-20% bodyfat. I hope to lose ~ 10-15 pounds over the course of the next 16 weeks and drop down to 10-12% bodyfat while keeping the muscle I gain in my bulk and if possible see some strength gains.

Sunday: HIIT
Monday: Shoulders/Tri/Bi
Tuesday: Off
Wensday: Legs/Traps
Thursday: Off
Friday: Chest/Back
Saterday: HIIT
I am currently doing a modified WBB1.


3-23-04

Training
DB Seated Overhead Press: 35x8/60x8/60x12/60x10 haven't done these in a while
DB Shoulder Flys: 20x6
CGBP: 135x6/135x3
Standing DB Curls: 40x5/4 35x6/6 I cheated a lot on these
CGBP: 135x8 the rest really helped.

Diet
10:45am - 1 whole egg, 6 egg whites, 1 small apple, 1 bag of popcorn ~ 300 cals
3:30pm - 1/2 cup of rice, 8 oz of chicken breast, 1/4 cup of beans, 1/4 cup of peas, 1/4 can of tuna - ~600 cals
5:30pm - 3 slices of turkey, 2 slices of bread, 1 slice of cheese ~ 200 cals
8:00pm - 6 oz of chicken breast, 1/4 cup of beans, 1/4 cup of spinach, 12 oz of pasta w/light pasta sause ~ 600 cals
12:00am - 3 slices of turkey, 2 slices of bread, 1 slice of cheese ~ 200 cals

I do not know the exact cals measurements so I estimate. I am just trying to eat as clean as possible.

[Saint Patrick]

Good luck w/ the cut man. Is this your first?

My only recommendation would be to track cals a little more exact. That's one mistake I made when I did my first cut, was just going off estimates.

Have fun.

[Jiin10]

good luck with your cut john, i will be starting my soon as well, probably next monday.

[John0101]

Hey guys, welcome to the fold. Pat, this is my second cut. My last cut I lost a lot of muscle as well as fat, but I hope to keep more of my strength and musle this time. Jiin, I hope you enjoy your cut cuz I know I will.

Training:
None

Diet:
10:30am - 2 slices WW bread, 1 can of tuna, 2 slices of cheese, 1/2 cup of beans ~350 cals
3:30pm - 1/2 cup of rice, 1/2 can of tuna, 6 oz of fish, 1/2 cup of green beans ~ 600 cals
10:00pm - 2 slices of bread, 3 slices of turkey, 1 slice of cheese ~200 cals
12:00am - 2 slices of bread, 3 slices of turkey, 1 slice of cheese ~200 cals

diet sucked, long day of classes.

[CoCoa]

I see you got this new thing going here, wish you well with it all bro.

[ReturnedFire]

looks good dude. good luck!

[cphafner]

good to see you back. Hope the semester is going well.

[John0101]

Cphafner, CoCoa, I've been lurking around in your journals. You'll had some amazing gains over the course of months. I've been swamped with work and don't have much time for anything else. Jotosuds, welcome, I hope the best of luck for you too.

Training
Deadlifts: 135x10/225x6/295x6 *had a bouncy floor
Squats: 185x6/205x6 *went bellow parallel
ATF Squats: 135x6/140x8 *wasn't quite ATF with the 140
Leg Press: 4platesx4/2plates+50x10
forgot to do shrugs

Diet
9:00am - 1 whole egg, 5 egg whites, 2 slices of WW Bread ~200 cals
12:00pm - 1/4 cup of corn, 1/4 cup of mixed beans, 6oz of chicken, 1 serving pasta, light pasta sause, 1/4 can of tuna, 2 chocolate cookies ~500 cals
3:30pm - 1 serving pasta, light pasta sause, 1/4 can of tuna, 1oz of miced ham ~250 cals
8:00pm - 8oz of turkey, 1/4 cup of green beans, 1/4 cup of cauliflower, 1 slice of cake ~600 cals
12:00am - 2 slices of bread, 3 slices of turkey, 1 slice of cheese ~200 cals

[John0101]

Training
None

Diet
10:00am - 1 whole egg, 6 egg whites, 1 cup cottage cheese, 1/2 cup of canned fruit ~ 450 cals
1:30pm - 8oz of chicken, 1/2 cup of rice, 1/2 cup of mixed greens, 1oz of tofu ~ 500 cals
10:30pm - 2 slices of bread, 3 slices of ham, 1 slice of cheese ~ 200 cals
1:00am - 2 slices of bread, 3 slices of ham, 1 slice of cheese ~ 200 cals

Diet sucked today, been studying all day

[Saint Patrick]

Deads & Squats on the same day? That's hardcore.

Diet looking nice & clean, man.

[debussy]

yo, i just checked the chart... you got 200+ bench. welcome to the 200 club

[John0101]

John, I wish I did, but I won't know until I actually put it up.
Pat, thx man I really hope this cut pays off this time.

Training
Bench: 95x8/135x6/150x11/150x8/150x6 *might of got 12 reps on the first set of 150
Dips: BW+25x8/BW+25x12/BW+25x6
BB Rows: 135x12/155x8
Pullups: BW+20x4/BW+10x7 *I thought these were going to be easier
Pulldowns: 140x8/140x6
Static Holds: 405x3-4secs/365x8secs?
BB Curls: 55x12/65x8 on the squat rack

and I forgot to do rows

Diet
9:30am - 1 whole egg, 5 egg whites, 1 cup of cottage cheese ~400 cals
1:30pm - 8oz of fish, 1/2 cup of rice, 1/2 cup of beans, 1/2 cup of corn, 8oz of chicken ~ 700 cals
6:30pm - 8oz of fish, 1/2 cup of rice, 1/2 cup of corn, shrimp, scallons, 2 oatmeal cookies ~ 700 cals
12:00am - 2 slices of bread, 3 slices of turkey, 1 slice of cheese ~ 200 cals

[John0101]

Training
1/2 mile walk warm-up
10sec jog/8sec sprint
10sec jog/8sec sprint
10sec jog/6sec sprint
10sec job/6sec sprint
2min jog
1/2 mile walk cool down

HIIT sucked, I have no endurance, plus my legs were still sore from leg day and had mad lactic acid build up.

Diet
12:00pm - 2 slices of WW Bread, 3 slices of roast beef, 1 slice of cheese ~ 250 cals
1:00pm - 1 small bag of popcorn - 100 cals
2:30pm - 1 whole egg, 6 egg whites, 1/2 cup of cottage cheese, 2 slices of WW Bread ~ 600 cals
5:00pm - 6 egg whites, 8oz of fish, 4oz of chicken, 1/4 cup of rice, 1/4 cup of brocolli ~ 600 cals
9:00pm - 1 slice of bread, 1 slice of turkey, 1 slice of cheese ~120 cals
12:00pm - 1 slice of bread, 1 slice of turkey, 1 slice of cheese ~120 cals

[John0101]

Weight:156 yesterday

Training
Bike - 2min warm up, 2min of alternation hi/lo intensity
DB Walk - 80sx6meters/80sx6meters/60sx10meters
DB Incline Bench - 70x1 Just wanted to try, no spot
Row machine - 8mins, level 10 intensity, last 1 minute I went all out on the intensity

Diet
12:00pm - 2 slices of bread, 3 slices of turkey, 1 slice of cheese ~200cals
3:00pm - 7 egg whites, 1/4 cup of corn, 1/4 cup of peas, 1 serving cheesy macroni and cheese ~600cals
5:00pm - 1 chicken burrito, 6oz of chicken, 1/4 cup of green beans ~ 600cals
12:00am - 2 slices of bread, 3 slices of turkey, 1 slice of cheese ~ 200cals

[John0101]

Training
DB Shoulder Press: 25x12/40x6/50x2/65x8/65x10/65x4
L-Raises: 30x6/25x12
Concentration Curls: 30x4:3/25x12:12
Hammer Curls: 35x8:8
CGBP: 140x6/140x6

Diet
10:30am - 1 whole egg, 6 egg whites, 2 slices of WW Bread ~200cals
3:30pm - 1/2 cup of rice, 1/4 cup of peas, 1/4 cup of corn, 6oz of tofu, 4oz of ham, 1/2 cup of cottage cheese ~600cals
7:30pm - 1/2 cup of rice, 6oz of chicken breast, 1/4 cup of beans, 6oz of shrimp, 1 small slice of chocolate cake ~600cals
12:00am - 2 slices of bread, 3 slices of turkey, 1 slice of cheese ~200cals

[Jiin10]

nice training session john! good job with them shoulder presses, arms looking strong.

[CoCoa]

Fine effort dude, like them db presses.

[Dedicated]

Those shoulder presses are amazing for your bodyweight, you must have bulging shoulders.

[cphafner]

Wokrout looks nice. How much weight are you trying to drop?

[John0101]

Jiin, CoCoa thx guys, I hope to get those suckers up by myself sometimes soon. Dedicated welcome, I'm only 5'6, so @ 156 pounds.. i'm aint no peewee. Cphafner thx man, i'm hoping to drop down to ~145pounds.

Training
none

Diet
12:00pm - 8oz of chicken, 1/4 cup of rice & beans, 1/4 can of tuna, 1/4 cup of peas ~600cals
4:00pm - 8oz of chicken, 1/2 cup of rice, 1/4 can of tuna, 1/4 cup of peas ~600cals
9:30pm - 2 slices of bread, 3 slices of turkey, 1 slice of cheese ~ 200cals
12:00am - 2 slices of bread, 3 slices of turkey, 1 slice of cheese ~ 200cals

[John0101]

Training
Deadlift - 135x6/185x4/225x4/305x5 *floor was bouncy
Squats - couple of sets with 135

training sucked, I think my left arm is ****ed up so imma stop training for 2 weeks and let it heal.

Diet
sucked, today was a cheat day.

[John0101]

Weight: ~152, lost 10 pounds (according to the scale) over the course of 4 weeks, alot was water weight because I feel a lot less bloated.

Training
Squats: 95x8/135x6/155x4/135x4 sets far short of failure. Im just trying to get my form down
Leg Press: 4platesx6/4plates+25x6/4plates+35x5
Abs: blah

Diet
12:00pm - 1 slice of beard, 2 slices of turkey, 1/2 slice of cheese ~100cals
1:00pm - 1 small bag of popcorn ~100cals
3:30pm - 6 egg whites, 1/2 cup of cottage cheese, 1 slice of pizza, 1 small slice of quish, 1 serving macroni&cheese ~ 1000cals and still hungry!

prob get 1600-1800cals today

[Jiin10]

nice john already dropped 10lbs, congrads! Only a few more...good idea with perfecting your form for the squats.

[debussy]

hehehe too bad its a lot of water weight. bad ephedra!

[John0101]

yeah, I was really dehydrated and deflated when I hit 152, Im sure im really around ~154ish hydrated. Yet I still feel like a small piece of ****, can't stop thinking about my next bulk. Gonna try me some creatine!

Training
DB Shoulder Press - 30x8/45x8/65x8/65x10/65x5
Single Hand Tri Pushdown - 35x18/35x18
superset with
DB Concentrate Hammer Curls - 25x12
Single Hand Tri Reverse Pushdown - 35x16
superset with
DB Reverse curls - 25x12
Standing EZ bar tri extension - 50x16

Diet
11:30am - 1/2 cup of rice, 1 cup of mixed veggies, 1 can of tuna, 2oz of tofu ~600 cals
3:30pm - 1/2 cup of rice, 1 cup of mixed veggies, 1 can of tuna, 2oz of tofu ~ 600 cals
7:30pm - 1/4 cup of rice, 1/4 up of mixed veggies, 8oz of tofu ~ 400 cals
12:00am - 2 slices of bread, 3 slices of turkey, 1 slice of cheese ~ 200 cals

tuna w/hot sause is the BOMB!