Back in the Gym (cutting)

M

medic_man

0
ok...well i am new here and already posted a thread introducing myself with the same title....so here goes with my routine and diet.

Cutting Cycle
Weight 185
BF % 22%
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OUTLINE
Mon, Tue, Fri - Lift w/10 min HIIT warm-up
Wed, Thurs - Cardio

Monday -
DB Bench
Military Press
Declinie Bench
Tri Ext
DB Lat Raises
Abs

Tuesday -
Squat
Deadlift
Pull-ups
Calf Raises
Arnold Curls

Wednesday -
30 min Cardio (HITT) (30/60)

Thursday -
30 min Cardio (HITT) (30/60)

Friday -
Bench
Squat
Deadlift
Pull-up
Abs

NOTES: I don't post my sets and reps until I am working out because I find it to make me give in easier once I reach the desired reps. Instead I write them down after I do a set. Also Mon will be an chest, tri, shoulders|||Tues will be back/legs||| and Friday will be a full body core lift day with the reps being lower and more on strength
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Diet

I already know I will be getting many replies about not enough calories or carbs. I have already tried this diet while I was in Iraq and it worked like a charm. I lost no strength at all and the fat melted. No carb deficient headaches or lack of energy. I will also take a multivitamin with this as well. This diet isn't for everyone but it does work for me for a cutting cycle.

workout
FOOD CALS PRO
meal #1 rolled oats 350 5
muscle milk 350 32

meal #2
peanuts 160 6

meal #3
grilled chicken 120 22

meal #4
peanut butter 200 8

meal #5
grilled chicken 120 22

meal #6
protein 130 24

Total Calories : 1430
Protein : 119 :( (i may substitute a protein drink for peanuts)
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Supps
(a have a few pill holders from GNC that i put these in so i can remember what i take at what time)

Waking up
Zinc 50mg
Vitamin C 500mg
Milk Thistle
NO-Xplode 2 scoops

Go workout

After workout
Thermonex
Fish oil

Before Lunch
Fish oil
Milk Thistle

2 hours later
Fish oil
Thermonex

Before Bed
Zinc 50mg
Fish oil
Milk Thistle
Vitamin C
Glutamine
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ok this is the routine....after i post this i will post today's first workout with reps i used and weight....i have lost considerable strenght....i was embarrased in the gym...
 
day 1

29May07 Tuesday Legs/Back

10 min HITT warmup (30 sec sprint, 60 sec jog)---------(8 / 5.5) treadmill

Deadlift 12, 10, 8 -------- 135, 185, 185

Parallel Squat 12, 10, 8 -------- 185, 205, 215

Calf Raises (12, 8, 8, 8, burns, 2 up 1 down) @ 90 lbs....on a standing calf machine

Pull-ups 6, 5, hold for 15 secs...using lats

Arnold Curls 10, 9 ,6 ----------25, 25, 25

Notes- On the calf raises I do 8 seconds between sets...after the last set of 8 no breaks..burns then up on 2 toes and slowly down on 1).....I didn't push myself to the limit cuz its my first day back but I can tell I have lost so much strength. The pull-ups were a major sign of this...2 months ago I was doing 12 reps on a set...now I barely got 6....I got some work to do.
 
error

one thing i noticed about my diet is the chicken isn't that in calories and protein....that was for 4 oz.....each piece is at least 8 oz....so that doubles its calories and adds about another 40 grams of protein to my diet in a day
 
oh man...i know i should be doing cardio today but my back/lats hurt so bad and i can barely move...it is a daunting task to even stand up from sitting down
 
medic_man said:
This diet isn't for everyone but it does work for me for a cutting cycle.

workout
FOOD CALS PRO
meal #1 rolled oats 350 5
muscle milk 350 32

meal #2
peanuts 160 6

meal #3
grilled chicken 120 22

meal #4
peanut butter 200 8

meal #5
grilled chicken 120 22

meal #6
protein 130 24

Total Calories : 1430
Protein : 119 :( (i may substitute a protein drink for peanuts)
Click to expand...

Why substitute? The peanuts are the only fat source in your diet. Wheres the vegetables or fruits? I bet this diet worked for cutting since you're eating like an 80lb school girl. Good luck to ya.
 
cardio today.....a little over 2 miles....and a cool down job for about 5 mins. about the diet comment....i realize that i am not eating many carbs or fat but this is just a 6 week cycle. i am gonna post a pic on here so ya can see how much fat i need to lose. i have found with cardio and this diet i can lose body fat fast and with the glutamine i preserve my muscle mass. i know that most people with this diet lose muscle due to the bodies starvation mode (eating muscle and saving fat) but i don't really have this problem.
 
I didnt mention anything about starvation mode. Im talking about your lack of nutrients, including fiber. I understand you can lose weight on that diet, but its far from anything glorious or spectacular. Its a subpar diet with no balance.

Eating carbs or fat wont keep you from losing weight.
 
yeah i agree with you....you still need carbs and fat for nutrients. I also realize that as long as your calorie intake is less than calories expended then you lose weight. I may need to add a fiber pill or something. So what do you suggest I add to the diet?
 
medic_man said:
yeah i agree with you....you still need carbs and fat for nutrients. I also realize that as long as your calorie intake is less than calories expended then you lose weight. I may need to add a fiber pill or something. So what do you suggest I add to the diet?
Click to expand...

Add broccoli or something to every meal.
 
here r some pics of now.....besides the bodyfat problem...what else do you guys think i could use some work on.
 

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ok a little bit of a diet change i am implementing....i am gonna add 1/2 cup of cranberry beans (carbs=48g, fiber=26g, protein=14g) to 2 meals a day....so that will be adding a total of 96g of carbs and a whopping 52 grams of fiber a day
 
medic_man said:
yeah i agree with you....you still need carbs and fat for nutrients. I also realize that as long as your calorie intake is less than calories expended then you lose weight. I may need to add a fiber pill or something. So what do you suggest I add to the diet?
Click to expand...

Vegetables and fruits. Do a search for pH balance and you'll see why. You have the protein, but you also need the others. Check out this link:

John Berardi - 7 Habits
 
Thanks for the link. I know a little about nutrition but was under the impression the doing a short no carb, high protein, medium fat diet wouldn't be detrimental. This came from an diet article I read a while back about not eating fruit....a minimum about of veggies....just basically protein and healthy fats. I think it was called the Metabolic or Ketogenic or maybe even Anabolic diet...can't really remember. According to this diet if I remember correctly was to every 5 or 6 days of the above diet to carb load for one day (massive amount of carbs) then go back on the low carb diet. There are so many crazy diets out there though....has anyone else tried a diet like this one above?
 
Today's workout:

10 min HITT warmup (60/30)

Bench 5x5 (185-wide, 165-close, 185-wide, 165-close, 175-wide)
*I tried 225 at first because I use to do my first set of 5 with it....got it ONCE...so embarrassed of how bad i let myself fall apart)

Parallel Hold Squat 5x5 (185, 205, 225, 235, 235)

Deadlift 2x5 (185, 185)
*planned on 5x5 but after the squats when i did my first set i felt really light headed...the second set i thought i was gonna pass out....everything started gettin dark....maybe pushin myself 2 hard after takin so much time off

Wide Chins - burnouts....didn't count...did maybe 5 sets all included do reps....partial reps....hold mid rep

Abs - didn't count this either...did weight situps, leg raises, knee ups, oblique crunches...did 2 sets like a circuit
 
well i have been real busy with work and all so i have posted my workouts...here is what i have been up 2 in descending order

11Jun07 Mon
DB Bench 12@50, 12@60, 7@60, 8@50
DB Mil Press 12@30, 8@35, 6@40
Decline BB 8@135, 7@135, 6@135
DB Lat Raise 12 @ (20's, 15's, 10's) 10 @ (20's, 15's 10's)
Tri Ext Cable 10@130, 9@140, 5@150
Neck Machine 2 sets x 4 ways @ 45 lbs

08Jun07 Fri
Bench BB 5@185, 5@185, 5@185, 4@185, 5@165
Pulls Up Burnout out didn't keep count
Squats 5@185, 5@205, 5@225, 5@245, 1@305
Deadlift 5@185, 5@205, 5@225

05Jun07 Tue
Squat 12@135, 10@155, 8@185, 6@225, 4@245
Pull-ups Burnout
Deadlift 12@135, 10@155, 8@185
Arnold Curls 12@25's, 7@25's

04Jun07 Mon
DB Bench 12@50, 12@60, 4@60, 7@50
DB Mil Press 12@30, 11@30, 10@30
Decline Ben 10@135, 6@135, 7@135
DB Lat Raise 12@(20,15,10) 10@(20,15,10)
Tri Ext Cable 8@105, 12@150, 10@180, 6@180
 
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