The Five Biggest Contradictions in Fitness
Latest Article

The Five Biggest Contradictions in Fitness

Itís no secret that when people contradict themselves, it has the effect of making the flaws in their actions or statements seem glaringly obvious. But what about when WE ourselves get caught contradicting ourselves by someone else?

By: Nick Tumminello Added: January 6th, 2014
More Recent Articles
Contrast Training for Size
By: Lee Boyce
An Interview with Marianne Kane of Girls Gone Strong
By: Jordan Syatt
What Supplements Should I be Taking? By: Jay Wainwright
Bench Like a Girl By: Julia Ladewski
Some Thoughts on Building a Big Pull By: Christopher Mason

Facebook Join Facebook Group       Twitter Follow on Twitter       rss Subscribe via RSS
Results 1 to 6 of 6
  1. #1
    Wannabebig Member
    Join Date
    Jun 2010
    Location
    Vancouver
    Posts
    7

    IF Inspired Cutting Diet

    Hi All,

    The recent article on intermittent fasting has piqued my interest and Iíve decided to give it a go. I'm posting up a journal here so anyone interested can see what type of results I achieve, also my training partner has given up on the gym for a bit so hopefully this can help keep me motivated.

    My stats:
    30 years old
    5'9"
    221 lbs
    18% to 19% bodyfat (18% according to calipers, 19% according to bodyfat scale)

    Background:
    Started back in the gym around Fenruary 2010 managed to get my lifts up and gained some wieght. I started to cut down at the start of April. I started at 232 lbs and am down to about 221 lbs. My results so far have been ok, but not spectacular, largely due to inconsistency.

    I've recently set up a home gym with an adjustable bench, olympic barbell, power rack, 400 lbs of olympic wieghts, 2 sets of adjustable dumbbells, 200lbs of weights for the dumbbells. The home gym has been great for consistency but a little lacking in the motivation department...

    My Goal:
    Cut down to 195 -200 lbs by Oct 10 (a little over 3 months away) while hanging on to as much muscle as possible (of course). 1.5 to 2lbs a week should get me there.

    The plan:

    Diet:
    As mentioned above I'm going to try out IF in hopes of really dialing the diet in and keeping it as consistent as possible. I'm going with a 18 hr fast/6 hr refeed. The feeding starts at 2 pm, weight training around 4:30 pm and my carb loaded meal around 6 pm. My final meal will be around 7:30 pm.

    I plan to keep my cals around 2200 to 2500 per day to start and adjust if necessary. I'm not too worried about the macros for now. I'll try to get most of carbs into my Post W/O meal and my protein will be atleast 200g/day.

    Training:

    4-day Split - Upper/Lower Split

    Monday- 2 - 3 sets for 8 to 10 reps

    Bench
    BB Rows
    Seated Shoulder Press
    DB Curls

    Wednesday - 2 - 3 sets for 8 to 10 reps

    Squat
    SLDL
    Walking Lunges
    Abs

    Friday - 2 Sets for 12 to 15 reps

    OH Press
    Chin ups
    Close grip Bench
    Tri Ext

    Saturday 2 sets for 12 to 15 reps

    Deadlift
    Squat Variant
    Good AM
    Abs

    That's about it. If anyone has any comments, suggestions, questions let me know.

    Thanks

  2.    Support Wannabebig and use AtLarge Nutrition Supplements!


  3. #2
    Wannabebig Member
    Join Date
    Jun 2010
    Location
    Vancouver
    Posts
    7
    One Week Update-



    Training for Last Week:

    June 30th - Wednesday
    Squat - bar x 15 / 120 x 12 / 170 x 4 / 200 x 2 / 230 x 8 / 240 x 8 / 245 x 8

    SLDL - 120 x 8 / 150 x 8 / 180 x 8

    Walking lunges - 70 x 10 / 70 x 10

    Planks - 2 x 60 secs

    Reverse Crunch - 2 x 15reps

    July 2 - Friday
    OH Press - barx12/ 50 x12 / 70 x12 / 80x12

    Narrow Grip Bench - 120 x12/ 150x12/ 170x10

    Chins - BW x 21

    BB Curls - 55 x 15/ 60 x 15

    July 5 - Monday
    Bench - barx20/ 120x10/ 150x3/ 170x8 / 190x8 / 200x8

    BB Rows - 120 x8 / 135x8 / 145x8

    Seated Shoulder DB Press - 40x 10 / 50x10

    BB Tri Ext - 55 x 10 / 60 x10

    DB Curl - 30 x 10 / 35 x10

    Overall:
    Generally the IF diet is pretty easy to follow. The hardest part is from noon to 2pm (my first meal being at 2pm). My weight this morning was 217 compared to 221 less than a week ago.One week in I feel pretty happy with the results of the diet and plan to continue it. I have a little less energy overall but I am cutting and calories are below maintenance so I guess that's pretty normal.

    I haven't included any AM cardio (walking) since I changed my diet but I might add it in.

  4. #3
    Wannabebig Member
    Join Date
    Jun 2010
    Location
    Vancouver
    Posts
    7
    Training:

    July 7 - Wednesday

    Squat: barx20 / 120x4 / 170x2 / 200x2 / 250x8 / 230x8 / 210x8

    SLDL 125x8/ 150x8 / 125x8

    Walking Lunges 90x10 / 90x10

    Planks 2 x 60secs

    July 8 - Thursday

    Push-up Variations - 4 x bw x 10
    Squat Variations - 4 x bw x 20

    Diet-
    Sticking with the IF style diet remains easy and has resulted in a reduction in overall hunger (which in the past has killed my diets). I'm down another 2 lbs since Monday (215 as of this morning), hope I can keep the weekend relatively clean. However, I have some beers heading my way Saturday afternoon.

    For the first few days I did find my energy a little low come training time but the last few days I've felt great in the afternoon prior to training.

  5. #4
    Moderator Off Road's Avatar
    Join Date
    Jun 2009
    Location
    U.S.A.
    Posts
    13,905
    Nice job on the lifting and diet. Keep consistant and things will happen.
    _________
    ______
    ___

    Off Road Journal

    http://www.wannabebig.com/logo/alnlogo_white.gif

    AtLarge Nutrition Supplements Ė Get the best supplements and help support Wannabebig!

  6. #5
    Wannabebig Member
    Join Date
    Jun 2010
    Location
    Vancouver
    Posts
    7
    Thanks man.

    It's funny how a little success can help keep you consistent.

  7. #6
    Wannabebig Member
    Join Date
    Jun 2010
    Location
    Vancouver
    Posts
    7
    Diet-
    I'm down to 211 as of this morning. So I'm down about 10 lbs in 3 weeks with very little change to overall diet. I actually had a bit of a pig out over the weekend, cake and ice cream 3 times, dim sum on Saturday and half a large pizza twice (so that's a whole pizza for the math challenged) and I didn't count calories at all...needless to say I was very happy to see the scale had still dropped.

    Since I'm feeling comfortable with the IF style eating and macronutrient intake in general, I've decided to add a layer of complication to my diet. I'm going to start to cycle calories and carbs to adjust for the inevitable weekend BBQs, parties, etc...that come with the summer.

    Training-

    Friday, July 16

    Deadlift - barx10, 125x5, 195x2, 225x1, 260x8, 230x8
    Super-set with Chin ups 3x8xBW

    Narrow Grip Bench - 125x4 170x8 150x8
    Super-set with DB OH press 40s x 2 x 8

    Squat - 2 x 20 x 145
    Super-set with Planks 2x 45secs


    Monday, July 19

    Squat - bar x 20, 125 x 4, 195 x 2, 260x8, 240x8
    Super-set w/DB Curls 32.5 x 2 x 8

    Bench - Bar x20, 125x8, 195x5, 175x8
    Super-set w/side raises 25 x 2 x 8

    SLDL - 155x 8, 135 x 8
    Super-set w/ BB Row 155x8, 135x8

    Skull crush - 80 x 2 x 8

Similar Threads

  1. Who has inspired your lifting?
    By Rob Luyando in forum Powerlifting and Strength Training
    Replies: 41
    Last Post: 06-27-2008, 05:14 PM
  2. Westside inspired routine
    By BFGUITAR in forum Bodybuilding & Weight Training
    Replies: 27
    Last Post: 09-05-2007, 11:36 AM
  3. Replies: 4
    Last Post: 12-22-2006, 10:35 AM
  4. What inspired us to work out?
    By Ron Burgundy in forum General Chat
    Replies: 22
    Last Post: 06-01-2006, 09:25 AM
  5. Robert's Journal inspired by Hercule
    By Robert in forum Member Online Journals
    Replies: 2
    Last Post: 02-02-2003, 09:38 AM

Bookmarks

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts
  •