Andrew's Cutting Journal Jan-May

abarlament · 27-Dec-04, 11:36 AM

Yea, this is the journal-post-dogfood. Basic calorie restriction, but I'm including some carbs this time, for energy. Basically want to get ripped for spring/summer. Got a good start with the "PSMF" I did for most of December, now just continuing.

Monday Dec 27

Deadlift
225 1x3
275 1x3
315 1x2
335 1x1
345 4x1

Db Incline Bench
55x8
70 3x8

Db Press
50 3x5

Rear Laterals
25 3x6

Incline Shrug
50x10
60x10

Diet I'm shooting for is about 50% protein, 30% carbs, 20% fat. Roughly works out to ~210g protein, 140g carbs, 60g fat, 2000 cals.

gcs118 · 27-Dec-04, 12:11 PM

Just looking at the deadlifts, are you more into powerlifting? And isn't this like your 50th online journal

Not a bad workout, those incline DB presses rock.

abarlament · 27-Dec-04, 12:19 PM

I like powerlifting, but I'm not into powerlifting competitions. I just want to be strong as a bastard. Also, I like making new journals, I'm all about starting with a clean slate, it's a mental thing.

abarlament · 27-Dec-04, 09:37 PM

Also, today I ate:

Oats
Pumpkin
Turkey
Whey
Sweet Tarts (PW)
Eggs
FF cottage cheese

28-Dec-04, 12:22 PM

For best results, keep a daily log of your food consumption as detailed as your workouts. I personally, arrive at a daily count of calories, carb grams, protein grams and fat grams.

Don't have any cheat days.

Don't drink any alcohol.

Be satisfied with an average monthly weight loss of 2-4 lbs.

Make sure you have enough volume with your food consumption. If that is all you ate, it won't work.

I know that alot of people are in to low carbs but I've found that, for me, I like to eat 50% carbs, 25% protein and 25% fat.

How about a little detail about how the dogfood tasted?

abarlament · 28-Dec-04, 01:24 PM

Thanks for the post. I'm ideally going to limit cheating as much as possible. Also drinking, I'll try to limit it to 1 or 2 nights a week at college. I of course will not be satisfied with only 2 lbs lost every 4 weeks, I think thats completely unwarranted. I'd be happy with 1 or 2 lbs a week. I had some success a while ago with a ketogenic diet, but I'm going to try out a more low carb approach this time, see how that works for me.

As for the dogfood, it was sickness in a can. The texture was kind of like that Vienna Sausage or potter's meat you get in those little cans, but the taste was very bad. It didn't taste like meat, which was what I was expecting, it had a very strange taste. The gravy was terrible too because I'm a big texture man and it was slimy.

abarlament · 28-Dec-04, 03:07 PM

Tuesday Dec 28

30' low intensity cardio, might do some sprints later also.

abarlament · 28-Dec-04, 05:59 PM

Late afternoon I did some alpha mediated cardio. 10 mins of alternating sprints and walking, then 15 mins of moderate jogging. Then I came home and made some turkey burgers on my foreman

abarlament · 29-Dec-04, 11:35 AM

Wednesday Dec 29

The Lactic Workout

Db Press (standing)
35 2x12
35 1x10

Side Laterals
15 3x10

Incline Shrug
70 5x10

Hammer Curls
30 3x10

Dips
bw 5x5

Forearm Curls
75x12
85 2x10

About 30-80 seconds between all sets, got sweaty and sore as hell. Good stuff.

Klinger · 29-Dec-04, 11:49 AM

Quote:

Originally Posted by abarlament

About 30-80 seconds between all sets, got sweaty and sore as hell. Good stuff.

You'll burn off fat right quick at that pace. Probably sleep like a baby tonight, too. Circuit-style WOs always kick my @ss.

29-Dec-04, 01:15 PM

Here's a good fat-burning workout to add to your inventory:

Superset of 5 pull-ups, 10 push-ups and 10 full-range bodyweight squats. Complete as many supersets as you can in 20 minutes.

I've completed 14 in 20 minutes and it was a complete workout. Do this once a week to contribute to your revised get-ripped goal for the summer.

Good luck.

abarlament · 29-Dec-04, 01:33 PM

pierini, that sounds like a fine GPP plan. With the exeption of pullups (not too great at those, can get maybe 2? plus no place to do them at my house). I will try it out before my cardio tommorow.

29-Dec-04, 01:49 PM

I need to correct my previous post. Perform 15 bodyweight squats rather than 10. My typo, sorry.

If you can't do the bodyweight pull-ups, substitute with the following:

"perform an imaginery pull-up contracting your muscles and visualizing as if you were doing a real one." Be careful and breath. With enough visualization and muscle contraction, these are as difficult as a real pull-up.

abarlament · 30-Dec-04, 07:42 PM

Thursday Dec 30

A tad over 2 miles in 15:15, blah

I could have gotten maybe 10 seconds faster if my damn iPod hadn't fallen out of my pocket.

Stuff I ate today:
Oats
Whey
Eggs
Cottage Cheese
Chicken
Green Beans
Broccoli
Sirloin
Pumpkin

225g protein, about 35g fiber.

abarlament · 31-Dec-04, 11:35 AM

Friday Dec 31

Deadlift
225 1x4
285 1x3
325 1x1
365 4x1

Dips
bw x5
+25 x5
+35 x5
+50 x5 [b[PR[/b]

Rear Laterals
25 3x6

Lat Pulldown
100 x8
130 3x6

On those rear laterals, do you bend your elbows when bringing them up, or do you keep your elbows more or less straight, and make it a reverse fly?