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Thread: Training/Diet Log

  1. #1
    Skinny Fat John0101's Avatar
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    Training/Diet Log

    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.
    Last edited by John0101; 04-27-2004 at 08:12 PM.
    Life isn't like Burger King, you can't always have it your way.


  2. #2
    is numero uno Saint Patrick's Avatar
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    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.
    Age:30
    Height: 5'7"
    Weight: Not Big Enough
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  3. #3
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    good luck with your cut john, i will be starting my soon as well, probably next monday.

  4. #4
    Skinny Fat John0101's Avatar
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    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.
    Life isn't like Burger King, you can't always have it your way.


  5. #5
    WBB Team Captain Coke's Avatar
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    I see you got this new thing going here, wish you well with it all bro.

  6. #6
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    looks good dude. good luck!

  7. #7
    Senior Member cphafner's Avatar
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    good to see you back. Hope the semester is going well.
    My Journal
    http://wannabebigforums.com/showthread.php?t=119765

    I think this is possibly the all-time best response on WBB. - Jorge Sanchez

    "you're an animal eat like one damn it!" - Wikked1

    "Now we're finally getting to the chicken or the egg question," I grinned. "Did I eat all that food because my size gives me more of an appetite, or did I get to be this big because I've been forcing myself to eat like this for years?"

    From A Body Builder is Born

    i knew you were a beast but not that kinda of a beast that eats grown men and children.. lilmase

  8. #8
    Skinny Fat John0101's Avatar
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    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
    Last edited by John0101; 03-24-2004 at 07:04 PM.
    Life isn't like Burger King, you can't always have it your way.


  9. #9
    Skinny Fat John0101's Avatar
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    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
    Life isn't like Burger King, you can't always have it your way.


  10. #10
    is numero uno Saint Patrick's Avatar
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    Deads & Squats on the same day? That's hardcore.

    Diet looking nice & clean, man.
    Age:30
    Height: 5'7"
    Weight: Not Big Enough
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  11. #11
    Senior Member debussy's Avatar
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    yo, i just checked the chart... you got 200+ bench. welcome to the 200 club
    Last edited by debussy; 03-26-2004 at 04:16 PM.

  12. #12
    Skinny Fat John0101's Avatar
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    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
    Life isn't like Burger King, you can't always have it your way.


  13. #13
    Skinny Fat John0101's Avatar
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    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
    Last edited by John0101; 03-27-2004 at 04:08 PM.
    Life isn't like Burger King, you can't always have it your way.


  14. #14
    Skinny Fat John0101's Avatar
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    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
    Last edited by John0101; 03-28-2004 at 07:57 PM.
    Life isn't like Burger King, you can't always have it your way.


  15. #15
    Skinny Fat John0101's Avatar
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    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
    Life isn't like Burger King, you can't always have it your way.


  16. #16
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    nice training session john! good job with them shoulder presses, arms looking strong.

  17. #17
    WBB Team Captain Coke's Avatar
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    Fine effort dude, like them db presses.

  18. #18
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    Those shoulder presses are amazing for your bodyweight, you must have bulging shoulders.

  19. #19
    Senior Member cphafner's Avatar
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    Wokrout looks nice. How much weight are you trying to drop?
    My Journal
    http://wannabebigforums.com/showthread.php?t=119765

    I think this is possibly the all-time best response on WBB. - Jorge Sanchez

    "you're an animal eat like one damn it!" - Wikked1

    "Now we're finally getting to the chicken or the egg question," I grinned. "Did I eat all that food because my size gives me more of an appetite, or did I get to be this big because I've been forcing myself to eat like this for years?"

    From A Body Builder is Born

    i knew you were a beast but not that kinda of a beast that eats grown men and children.. lilmase

  20. #20
    Skinny Fat John0101's Avatar
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    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
    Life isn't like Burger King, you can't always have it your way.


  21. #21
    Skinny Fat John0101's Avatar
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    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.
    Life isn't like Burger King, you can't always have it your way.


  22. #22
    Skinny Fat John0101's Avatar
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    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
    Last edited by John0101; 04-03-2004 at 07:11 PM.
    Life isn't like Burger King, you can't always have it your way.


  23. #23
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    nice john already dropped 10lbs, congrads! Only a few more...good idea with perfecting your form for the squats.

  24. #24
    Senior Member debussy's Avatar
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    hehehe too bad its a lot of water weight. bad ephedra!

  25. #25
    Skinny Fat John0101's Avatar
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    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!
    Life isn't like Burger King, you can't always have it your way.


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