Alright everyone this is going to be my first journal and i'm pretty pumped! I fractured 2 vertebrae in my lower back about 3.5 months ago and now I've been released to slowly start lifting weights with my lower body. Bad news is I have put on quite a bit of weight, sadly. I've gone from 185-215 in a little over a year, and i'm tired of it so this will be the road to losing the weight. My squats will be low in the beginning and i won't be deadlifting for probably another month(Doctors orders.) The plan is to weigh in every Sunday morning. I'm not huge on weighing a lot, messes with the mind!
In the beginning nothing special but after i get into this cut i will probably be starting Intermittent Fasting, I've had success in the past with it and will eventually start back on it.
Macros go as follows:
I'll be trying to hit these everyday which will be about 1900kcals. But there will be low carb days and some alterations like that. These are just the main macros. My diet won't be super strict everyday, but it's not going to be loose either.
Since i take a weightlifting as a class during school i'll have that be my weightlifting workout, it's only a 45 minute class sadly but it'll do. I'll be following my coaches training program which consists of 4 weightlifting days(Mon-Thurs) and Friday will be usually some sort of cardio or a lightweight full body circuit.
As for cardio.. I'll be trying to get in about 4 days a week. Most of the sessions will be HIIT on the treadmill or some other treadmill work. Once it gets warmer outside ill be running or biking. I absolutely hate cardio with a passion so this will be tough haha. I have a sneaky suspension i will be suffering through the first week or so of cardio. Since i haven't had a hardcore cardio session since before i got hurt during football.
The main goal for right now will be to get down around 190lbs. As for body fat i'd like to be in between 14-16%. I know i'm going to be sacraficing some muscle during the cut but my main focus will be strengthening my lower and upper back, this has always been a weakness for me. I am also hoping to be squatting like i used to by the end of this cycle.
I'm planning on cutting until the end of school and seeing where my progress is by then. I'm mainly doing this journal for personal motivation but feel free to comment, critique, and make suggestions! I'm always ready to learn!
Chest Day today, just wasn't the normal day. Wasn't feeling it at all, couldn't finish any sets that i usually do with ease. I'm gonna guess it is because I haven't lifted weights for 3 weeks due to wisdom teeth surgery and holidays. Anyways here it is..
Bench Press: 135x10, 175x10, 185x6, 195x5, 165x8
Flat Bench DB Flys: 25'sx3x8
Decline Bench Press: 135x2x10 <----- Usually get 135 4 sets, like i said just feeling don today.
Military Press: 95x3x5
One Arm Incline DB Press: 30'sx2x8 Each arms
Cardio: 15 minutes on treadmill walk/run combo. Felt better than i thought it would.
Macros for the Day:
Ended up right at 1700 kcals. Good diet overall today.
Pretty good first day. Weights should come around slowly. Off to the next day!
Today was a way better workout than yesterday. I drank a protein shake for lunch which is about 30 minutes before i worked out and for some reason i feel this credited to my energy, but who knows. On the other hand my diet suffered, went out to eat with buddies and broke down and hat 2 McDoubles at Mcds, that place is the devil. Definitely a mistake and won't be doing that again anytime soon.
Tri Extensions: 40sx3x12, Dropset 35sx20. SuperSet with EZ Bar Curls: 50x4x10
Split Squat: 115x3x10
Skull Crushers: 55x3x8
DB Single Arm Tri Extensions: 20sx3x6-8 Each Arm
Finished with about 10 minutes of Abs
I feel like I'm forgetting an exercise or two but that was most of it. Didn't get any cardio in today, double time tomorrow. I feel like I just don't have enough time in my weights class for what i'd like to get done, nothing i can do though, just work faster i guess.
Ended up a little over 2000 calories. Not terrible but I didn't get many good fats from that poo Mcdonalds.
Today was a pretty good day overall, great workout and decently good diet today. Been getting quite a bit more energy with drinking my shake at lunch. I'll probably continue this for awhile. Nothing special today, here we go.
Bent Over Rows: Warm up, 115x8, 125x8, 135-3x5
Reverse Grip Bent Over Rows: 135-3x5
Dumbbell Pullover: 25x8. 30x8, 35x8
Trap Bar Shrugs: 135-4x10
Assisted Wide Grip Pull Ups: 5x5
Bent Over Single Arm Dumbbell Row(Each Arm): 40x8, 45x2x8, Dropset 35x20
Felt Like a great workout, may not look like much but felt good.
Endud Up at 1806 calories.
Cardio: All I did for cardio today was a few stair laps before weights, after school i was just drained. Plus i had to work after that.
So, Pretty solid day in my opinion! Haven't seen many notcable results bu ti'm not really expecting them as of yet.
Hit up a good healthy set of squats for the first time in about 2 months today, and it felt great! I feel like i'm slowly getting back into it. Diet today wasn't great but wasn't terrible. Didn't eat much for supper, had cereal and that's about it.
Workout-Legs & Shoulders
Leg Curls: 50x10, 50x10, 50x 8+2
Front Raises(5 from a neutral grip then five from normal grip): 20x10, 20x 10, 20x10
Squats: 135x12, 145x10, 155x8, 165x6, 155x8, 135x10
Dumbbell Rear Lateral Raises, small incline: 15x3x6-8, 10x7
Upright Row: 45x8, 55x8. 55x8
Military Press: 95x8, 105x6, 110x5+1
Realized today i really need to focus on my posterior delts my strength just isn't there. Workout though felt good overall.
Way to many carbs today and not enough proteins but i just need to focus more on m diet. Skipped cardio again and felt pretty damn guilty, gotta make sure i get into it tomorrow.
Today was mostly a recovery day. Hit up Ab Ripper X during weights today, a small 10 minutes chest/tricep workout, and some stretching. No cardio. Other than that not much going on. Probably going to do one more week of regular dieting and then start Intermittent Fasting. Good news is my hunger is starting to go away between meals, haven't felt like I was starving for awhile.
Tried to keep fats low and had kind of a carb overload day i guess you could say. Not a terrible day overall
Good stuff mate. Why are your calories so low?
Current 1RM's - Bench 264lbs (Target 308lbs)/Squat 396lbs (Target 352lbs)/
Deadlift 429lbs (Target 440lbs)
BIG 3 TOTAL at 220lbs (28% BF) = 1089lbs
6ft 2, 234lb fat, hairy ape!
My journal - http://www.wannabebig.com/forums/sho...sion-of-an-ape
"This stuff will make you a sexual Tyrannosaurus. Just like me!" As said by the great Jesse 'The Body' Ventura
So I go some great news on Saturday, my coach told me i'll be able to compete in the first power lifting meet this year. It surprised because most high school meets won't let you in without being in at least 3 lifts. So my meet will be January 25th with the weigh-in on the 23rd. The bad news is I will be in the 198lb weight class, although there is a 5lb working limit since it is considered a pre-season meet I will still need to be at 203. So I'll roughly need to cut about 10-15 lbs in less than 2 weeks, but it can be done. So you are probably going to see me having way low calorie levels than needed but its something i need to do. The plan is to keep protein levels as high as possible and carbs low, the only carbs i should be having is from fruits and vegetables. Cardio will be higher this next couple of weeks. Wish me luck!
As for workouts this weekend all i did was a yoga session on saturday and a stretch session today.
Diet was pretty rough on Saturday. Sunday i didn't eat much besides some pizza for supper.
Is your coach managing your macros or just your lifting? You may want to look in to carb cycling or something along those lines to keep strength up as much as possible. I honestly can't see you going much lower calorie wise than what you're doing already. You're going to end up losing weight yes...but you're also going to compromise any possible strength gains. Doing cardio 4 days a week plus lifting 4 days with a 5th accessory type day, you should be hitting some higher numbers at the table. I see pizza and McDonalds in here, which makes me think the calories you are getting are garbage calories. When I first started my lifelong cutting journey at 464 pounds I simply cut out junk food and started on a whole foods kick, got in to the upper 300's, then started keto and carb cycling and still running that now at the 280's looking for the 260's by meet time in May. I think you'd have a good shot hitting your weight by dropping carbs for that period of time but keep fat and protein up, with water intake up as well bud.
260's by May
Good day overall, weighed in this morning at 215 which means I have 12 pounds to lose. I'm feeling pretty confident. I plan on keeping carbs down today and tomorrow and raising them up on Wednesday. Workout felt great though today.
195x5 dropset 135x9
Incline DB Press/ SS Leg Curls
DB Rear Lateral Raise
Cardio: 10 Minutes of Running(.95 miles), 10 Minutes of Stationary Cycling, 2 Sets of Pushups, Crunches, Mountain Climbers. 5 Minute Walk
Overall about 30 minutes of Cardio.
Calories right at 1,000. I know its way to low but i can't end up missing this meet. I'll do whatever it takes.
Workout was short and sweet but felt good. Cardio sucked like normal but i got through it. Good day overall!
Don't be offended by the lmgtfy link, it's just easier for me to use. Look at those links it pulls up for Brian Carrol's Cutting Weight E-Book. May be something you want to look in to. Typically crashing for a meet in a week or so, you're not going to lose muscle just like you're not going to put on muscle in that week. But, when you're already low calorie going in to an ultra low calorie phase, I'm curious how that'll work for you. Hopefully you'll see good things from it. I don't think you'll have much trouble dropping those 12 pounds in the time frame man. Should be good to go.
260's by May
As for today it was good besides the fact I didnt get any cardio in besides a brisk 15 minute walk in the A.M. Not very worried about it because i felt pretty good during my weights routine.
Workout (Tricep, Bicep/ Light Legs
175x8 (Felt pretty good just didn't think my back was quite ready for it.)
Tri Extensions/ SS EZ Bar Curls
40x3x10/ 50x4x8 (Added a set to bis, didn't feel like I had the pump i wanted.)
Tricep Weighted Dips
Alternating DB Curl
Skull Crushers/ SS Diamond Pushups
55x8/ 8 Pushups
55x8/ 7 Pushups
55x6/ 4 Pushups ( Killed the Tris)
105x6 dropset 75x10
Cardio: 15 minute walk
1,351 Calories. Honestly didn't want to eat much today, was planning on having way higher protein but just couldn't bring myself to eat at supper.
Decent day. Ready for tomorrow begging to flippin love back days!
Didn't track macros today but I'm guessing they were close to the same as yesterdays. Good workout today although. Weigh-In tomorrow and see where my progress is. The official weigh-in will be next Friday.
45lb plates- 1x15, 2x12
135 on Barbellx10
Bent Over Rows
Supinated Grip Rows
DB One Arm Rows
Negative Wide Grip Pull-Ups
Good pump on the back today, no macros today or cardio. I have GOT to get motivated for cardio.
DB Rear Lateral Raise/ SS Front Raises
10sx10/ 20sx10 (Could of gone harder on this.)
Probably should of focused more on shoulders today than i actually did. Forgot to do military press.
Cardio: About 12 minutes of HIIT and a few circuits of burpees, pushups, lateral jumps, and bodyweight squats.
1211 Cals. Ate healthy today but didn't focus a lot on macros, i'm getting nervous for weigh-in I just haven't seen major weight loss yet. Might have to lower calories way down next week.
Hey guys sorry for the lack of posting these last couple of days I've just been so caught up in work and some other junk and haven't had time to post. The last couple days haven't been anything special, cardio here and there. Diet was alright through the weekend but not where i wanted it exactly. Didn't lift today because we didn't have school. I'll start my routine tomorrow though.
I'm going to assume you want feedback, since you're posting in a journal and all, so here's my advice again.
Your calories are stupid low. You're not going to benefit in the long term. You're not going to give yourself a strength platform to build off of later on down the road. You need to learn proper nutrition and what works for your body. Fuck the weigh in, what good is it to weigh in at the magic number you wanted if you end up with the strength of a 12 year old girl? Powerlifting and a very low calorie diet don't really go together in the long term.
260's by May
I'm glad you brought that up Mark, I guess I forgot to mention i'm gunna lift in the 220 class for this meet. Pretty much what you just told me has been my thoughts for the last week. ALthough I am still gunna try to get down to 198 by my next meet but that not for 2 months and if i dont get there big deal, 220 it is.
Rear Lateral Raise/ SS Push-Ups
180x2x6 (Not sure but i absolutely sucked it up on bench today. Could be to low calories not entirely sure.)
Incline DB Bench
45x9 (My weightroom has no heavier dumbbells so I can't get any heavier)
Cardio was 15 minutes on the treadmill then a bunch of random abs, pushups, BW squats and so on.
Diet was pretty solid, carbs a little higher than protein but overall a good day.
Awesome man. Bad days happen on the bench, and anywhere else for that matter. I always tell myself bad days in the gym make for good days in meets, so long as you recover and kick ass the next go round. I'm glad you're going to stick with 220's. It's hard to worry about making weight for a meet that's less than 10 weeks out if you've got more than 20 pounds to go. Just go in, feel good and lift good. Getting down to 198's won't be a problem, but slow and steady wins the race.
260's by May
Big thanks Mark! Love the slow and steady by the way, I live by that! I'm gonna see how i do at this meet and decide if i need to drop a weight class. I feel like the 2 months dropping 15 lbs will be way easier haha. Probably just going to get about a 3-500 calorie deficit. Shouldn't lose to much muscle though!
Tri Extensions/ SS Leg Curls
95x5( Couldn't Handle the heavier weight which was odd. Gotta keep working on this exercise.)
Tri Dips/ SS Close Grip Bench
BWx10/ 135x6 (Just a light day on Close grip.)
Single Arm Tri Extensions/ SS Bicep Curls
15x8 Each arm/ 30sx10
Todays workout was i guesss geared for triceps and arms in general. Didn't focus on one main group. Going to try to deadlift for the first time since surgery tomorrow so lets hope that goes well. Squats felt great today hopefully one more week and i'll be back to doing normal weight.
Cardio: 15 minutes of HIIT, 10 Minutes of Bike
132 P/ 158 C/ 45 F
Need to up my protein intake for sure and lower my carb, i'm not to depressed with fats though today.
Had a good workout today but an absolutely horrendous diet. Had taco bell for supper, felt guilty as hell for it. No cardio as well. But i'll bounce back better tomorrow.
Bent Over Rows
135x5x5( THis 5x5 set felt great!)
Stripset 115x6, 95x10
Supinated Bent Over Rows
EZ Bar Bicep Curls
Ladder of 5's (1,2,3,4,5,5,4,3,2,1)
Negative Wide Grip Pull-Ups
I feel like i'm forgetting some stuff but you get the idea.
110 P/ 221 C/ 72 F
Great workout today with legs, got cut short though. I'm just happy my I can squat with no pain in my back again. heaviest weight in 3 months I put up today.
Front Raises/ SS Quad Curls
Like I said it got cut short i had a few more leg exercises to go.
Macros so far for the day..
32 P/ 22 F/ 62 C
Still have supper to go.
So the meet saturday went way better than expected. There was only like 7 guys in my 220 division and 3 of them looked like the Pillsbury dough boy haha. I was the first one to lift in my division since all the others were doing other lifts, I pushed up 260 on my 2nd attempt easy which was my max in December so i thought I would try 270. Got it up about a quarter of the way and i just gave out. I finished up getting 3rd which was crazy with the winning bench being 285. Although I had luck i still feel 198 will be way better for me. I actually talked to a powerlifting coach from another school and he suggested me some new macros and i'd get 1655 calories a day. Let me know what you think about this.
Dumbbell Flat Bench/ SS Incline Reverse Flyes
This got cut short because my coach told us to get some Ab work in.
Ab work/ Pushups to failure
Cardio: 15 minutes of HIIT. Low intesity on the bike for 5 minutes
111 P/ 34 F/ 79 C Didn't eat much supper today.
Bicep Curls/ SS Tri Extensions
Close Grip Bench
Skull Crushers/ SS Hammer Curls
No cardio today
125 P/ 60 F/ 129 C
Watched some bad ass powerlifting videos today and was getting me all sorts of jacked! Good workout today and finally incorporated a cardio workout almost making me wanna puke!
Bent Over Rows
205x8 (First deadlifts in a long time, felt great. Bunch of tighness after but went away in a few hours.)
Cardio was P90x CardioX then a small circuit workout.
134 P/ 50 F/ 103 C