Estevan's Journal

[estevan]

Hello! Ok so I decided the other day after a perusal of some of journals to document my fitness regime. Hopefully with all the expertise in this forum I can reach my fitness goals.

I am 22 6'1" 174lbs (79kg) as of today(~16%bf [bf caliper coming soon]). My current fitness goal is to decrease body fat. I started workout seriously about 4 months ago. I started on a bulking cycle and had great muscle gains. Now I have started to cut and it has prven to be significantly more difficult. Over the next 2 months I would like to get my bf to around 8%, then bulk. My workout plan is as follows:

M-Chest, Triceps
T-Back, Shoulders, Biceps
W-OFF
Th-Legs, Abs
F-Chest, Triceps
Sa-Off
Su-Off
M-Back, Shoulders, Biceps
T-Chest, Triceps
W-Off
Th-Legs, Abs
F-Back, Shoulders, Biceps
Sa-Off
Sun-Off

In addition to my resistance training I do a cardio routine as follows:
M-15" intense run (165-175bpm)
T-15" intense run (165-175bpm)
W-OFF
Th-OFF
F-OFF
Sa-30" run (150-170bpm)
Su-30" bike (155-175bpm)

Currently I eat 1700-2000cal/day. I eat a clean 33/42/25 [p/c/f] diet. Bracketing my largest meals around my workouts. I eat most of my carbs before the afternoon while my fat meals are geared towards the end of the day. I try to keep my protein consistant thoughout the day.

[estevan]

Ahhh, finished my chest workout for the day. Something interesting, my program has me lifting chest twice one week then once then following week. When I do my chest lifts twice a week I notice I am stronger on the first day (Mon) and I tend to lose a bit on the next day (Fri).

I had a great leg day yesterday. I am nice and sore today. Lately my leg workouts had been going so so; however, I increased my squating and leg press weight and that change seemed to tax my muscles well enough. I heard that when cutting you should decrease the poundage and up the reps, is this true? Anyway I jsut keep altering my lifts, the weight, and the reps and that seems to keep my body from adapting too much.

I would like to go for a run tomorrow, despite my currently sore legs. If I take it easy can I run even if my legs are feeling a bit sore? I just want to make sure I wasnt do anythign counterproductive.

[estevan]

Stellar predawn run this morning! My legs were somewhat sore when I wokeup but, I streched them out well. I planned on going fairly easy to just get the blood going and perserve my legs. I fell into the zone and ran about 20 second faster than I ever had before! Whatsup with that, it certainly didnt feel like I was breaking my previous record. Anyway, I wont complain about my new time (13:24---2mi).

Regarding pre and post aerobic nutrition, what should I eat? Should it be similar to pre and post resistance training nutrition? I am a cursor disciple who follows the 2000 calorie meal plan and my biggest meals bracket my resistance training.