Tower's Cutting Diet Journal

[Tower]

***MY STATS***
Monday March 15 2004

19 years old
6'5 1/2 height

203 pounds
muscle measurements: unknown
bodyfat: unknown

( I just ordered calipers and the measurer so maybe next week ill have the stats )

***GOALS***

All my problems are written here:
http://www.discussfitness.com/showth...9&page=1&pp=10

1. Lose bodyfat (especially on the stomach and theighs etc.)
2. Tone up and become more cut, gain as much muscle
3. Bench, Deadlift and Squat etc. heavier
4. Do more pullups and pushups

Cutting process will last 8 weeks ( 2 months )
Monday March 15 2004 to Monday May 10 2004
Losing 1 pound a week...This will result in me losing 8 pounds...

If this goes good, ill see the results and go from there...cut more or bulk...

***SUPPLEMENTS***

- Whey Maxx PVL Protein ( 2 scoops a day )
- Vitamins : Centrum Protegra Complete A to Z ( 2 tabs a day )
and Quest Super Stress Mega B Complex plus vitamin C 1000mg ( 1 tab a day )

***DIET***

this is about how the diet will go
9 am 12 pm 3 pm 6 pm and 8-9 pm
workout at about 10 am

1600- 2000 calorie meal split
meal 1 -- 389 calories [ 41p – 38c – 9.4f ]
-----> workout
meal 2 -- 676 calories [ 93p - 47c - 11.8f ]
meal 3 -- 310 calories [ 10.6p - 64c- 0.9f ]
meal 4 -- 184 calories [ 27.1p - 14c - 2f ]
meal 5 -- 198 calories [ 30p- 13.4c -2.6f ]

TOTAL: 1757calories 201.7p 176.4c 26.7f

meal 1
1% milk
6 egg whites scrambled & whole wheat toast (dry)
216cal 17p 24c 5.4f – 1% milk (500 ml)
94cal 21p 00c 3f – egg white (6)
78.5cal 3.1p 14c 1f – whole wheat toast (1 dry slice)
388.5cal 41.1p 38c 9.4f = 389 total calories

meal 2
protein shake
198cal 30p 13.4c 2.6f – cottage cheese, 1% (250g)
216cal 17p 24c 5.4f – 1% milk (500 ml)
262cal 46p 9.6c 3.8f - Whey Maxx PVL Protein ( 2 scoops )
676cal 93p 47c 11.8f = 676 total calories

meal 3
whole wheat pasta (85 dry)
310cal 10.6p 64c 0.9f = 310 total calories

meal 4
lean skinless chicken breast piece & whole wheat toast (dry)
105cal 24p 0c 1f- lean skinless chicken breast piece (100g)
78.5cal 3.1p 14c 1f – whole wheat toast (1 dry slice)
183.5cal 27.1p 14c 2f = 184 total calories

meal 5
cottage cheese, 1% (250g)
198cal 30p 13.4c 2.6f= 198 total calories

FRUITS and VEGS WILL BE EATEN THROUGH OUT THE DAY, so i cant calculate them now...this will add some calories to my total...
3L of water will be consumed
Some days I will consumer more calories than targeted, some days I will consume less, you never know how your day will go...

***WORKOUT & CARDIO***

Monday- shoulders

Tuesday- cardio done before meal 1 on a treadmill...30 mins of sprinting and jogging, some walking...
- abs later in the day

Wednesday- back and biceps

Thursday- cardio done before meal 1 on a treadmill...30 mins of sprinting and jogging, some walking...
- abs later in the day

Friday- chest and triceps

Saturday- cardio done before meal 1 on a treadmill...30 mins of sprinting and jogging, some walking...

Sunday-legs and forearms and neck and abs

Starting off with 12x4 for most of the excercizes...get my body used to it...
The lifting weight is still unknown since i didnt start yet...

4 days workout and 3 days cardio...sounds like too much? hard workers get the results! is what i say...but i will still see how everything will go and make arrangements throughout the process...maybe change something...

These are some of the excercizes that ill be using...not all at once ofcourse but these are the ones ill pick from...nothing else...

Back and Biceps
1.Deadlift 1.Curls
- Good-mornings - Incline Curl
- Bent over row - Preacher Curl
- Pull/Chin Ups
- Cable close grip
pulldown
- Front pulldown
- Rear pulldown
- Shrugs
Chest and Triceps
1. Bench Press 1. Close Grip Bench Press
- Fly - Lying Tricep Extension (aka skull crushers)
- Decline/ Incline Bench - Tricep Extension
- Cable Pushdowns
- Kickbacks
- Dips
Legs
1. Squats
- Deadlifts
- Goodmornings
- Lunge
- Step up
- Lying/Seated Leg Curl
- Calves ( basic excercizes, no need to list )
Shoulders
1. Behind Neck Press
- Military Press
- Front Raise
- Shoulder Press
- Upright Row (just Rows)
- Lateral Raise
Forearms
1. Reverse Curl
- Reverse Preacher Curl
- Wrist Curl
- Hammer Curl
Abs
1. Crunch
- Hanging Hip Raise
- Side Bend
- Incline Crunch/Situp
Neck
1. Cable Neck Flexion and Neck Extension

CARDIO- I will read up more on HIIT, but for now i will just sprint, jog and walk for 30 mins on a treadmill...get used to this process...

if i lose the fat that i wanna lose and also lose some muscle with it because of too much cardio- im ok with that...ill regain it later...for now, i need the fat to dissapear lol...thats my main goal!!!

P.S. I once started a journal here, but realized it wasnt what i was going to do...after making some serious decision making, im serious now...

nothing will stop me now...

ANYTHING THAT NEEDS CORRECTING= please do tell me...as i go through this...

Im ready to lean out...

[The ?]

good luck man!
keep it up!
you can do it!

[Tower]

--------------------Monday March 15 2004--------------------
DAY 1
--------------------203 pounds-------------------------------

(DIET)

4.5L of water consumed

9 am -meal 1
1% milk 500 ml
6 egg whites scrambled & whole wheat toast (1 dry slice)
banana, very very little olive oil, ketchup
= 493.5cal 42.1p 64c 9.4f

11:30 am -meal 2
Roast Chicken 6" Sub
whole wheat bread (2 buns),tomato slices,lettuce,cucumber,pickle
italian dressing low fat
= 350cal 25p 60c 5f

WORKOUT (Shoulders)

3:30 pm -meal 3
protein shake
cottage cheese, 1% (250g)
1% milk (500 ml)
Whey Maxx PVL Protein ( 2 scoops )
banana
= 781cal 94p 73c 11.8f

5:30 pm -meal 4
Roast Chicken 6" Sub
whole wheat bread (2 buns),tomato slices,lettuce,cucumber,pickle
italian dressing low fat
= 350cal 25p 60c 5f

7 pm -snack
2 pears and mini carrots
= 120cal 0p 29c 0f

8:30 pm -meal 5
cottage cheese, 1% (250g)
banana
= 303cal 31p 39.4c 2.6f

*****TOTAL : 2397.5cal 217.1p 326.4c 33.8f*****

(WORKOUT)

Shoulders
1. Front Raise Bar- 40p 12 12 12 10
2. Front Raise Dumb- 15p each 12 12 12 12
3. Military Press- 40p 12 12 50p 12 8
4. Shoulder Press- 15p each 12 10 10 10
5. Cable Row- 60p 10 10 10 10
7. Row- 50p 12 12 60p 12 12
8. Upright Row- 50p 12 12 8 8
9. Lateral Raise Dumb- 15p each 12 10 10 8

(COMMENTS)

Not exactly the best first day...but better than any day I ever had before when it comes to diet and stuff lol...First of all I dont usually eat out, but today was such a busy busy day that I couldnt resist it...I had no time for anything...I have these types of days like once a month...Anyways my calories exceed the amount aimed at but its due to the fruits and veggies, so i think its ok...The workout was not even really a workout, since it was my first day- I made this a warm up workout...What I realized was- I lift freakin Mickey Mouse weights...but its ok too...hehe at least I started something, rather than not doing anything...Anyways not the greatest start, but what I have to realize is that I cant feel down because of one bad day, i do have like 2 months to go...

[Tower]

--------------------Tuesday March 16 2004--------------------
DAY 2
---------------------------------------------------------------

(DIET)

3L of water consumed

11 am- CARDIO on a treadmill- i sprinted/jogged for 20 mins and speed walking for the other 10...total 30 mins...

12 pm -meal 1
protein shake
cottage cheese, 1% (250g)
1% milk (500 ml)
Whey Maxx PVL Protein ( 2 scoops )
banana
= 781cal 94p 73c 11.8f

1:30 pm -meal 2
1% milk 500 ml
6 egg whites scrambled & whole wheat toast (1 dry slice)
very very little olive oil, ketchup
= 388.5cal 41.1p 38c 9.4f

5:30 pm -meal 3
whole wheat pasta (85 dry)
slice of watermelon
=395cal 12.6p 85c 0.9f

7:30 pm -snack
a lotttttt of watermelon! lol
1 pear
= 481cal 12p 191c 0f

8:30 pm -meal 4
cottage cheese, 1% (250g)
banana
pear
= 384cal 31p 60.4c 2.6f

*****TOTAL : 2429.5cal 190.7p 447.4c 24.7f*****

(COMMENTS)

Ok well i dunno what to call this day...i barely woke up today and when i did, it was like 10 damnnn lol i dunno why, anyways...on an empty stomach i ran the treadmill and since i wasnt used to it- i could only officially run 20 mins and the rest i was speed walking...the rest was as planned except i had sooo much watermelon today and when i found out how many carbs it is- i was in SHOCK! so my carbs are high due to the watermelon...i want to eat a lot of fruits/vegs while on this diet...as for not doing abs today- i realized 3x a week is too much for abs..ill do 2x...thursday and sunday, as was indicated in the beggining...because im just starting off- this week will be a warm up, because i dont want to overload my rookie bones and muscles! lol the goal is 1 p/week, nothing more :-)

[MonStar]

Good luck man, so far everything is looking good. I am trying to trim down some for summer as well, and I know what a pain in the a*s it can be. Hang in there! :

[Tower]

--------------------Wednesday March 17 2004--------------------
DAY 3
--------------------------------------------------------------------

(DIET)

3L of water consumed

10:30 pm -meal 1
1% milk 500 ml
6 egg whites scrambled & whole wheat toast (1 dry slice)
very very little olive oil, ketchup
= 388.5cal 41.1p 38c 9.4f

WORKOUT (Back and Biceps)

1:30 pm -meal 2
protein shake
cottage cheese, 1% (250g)
1% milk (500 ml)
Whey Maxx PVL Protein ( 2 scoops )
banana
= 781cal 94p 73c 11.8f

3:30 pm -meal 3
whole wheat pasta (85 dry)
= 310cal 10.6p 64c 0.9f

8:30 pm -meal 4
extra lean boneless skinless chicken breast (baked 100g piece)
ketchup
= 105cal 24p 0c 1f

9:45 pm -meal 5
cottage cheese, 1% (250g)
banana
pear
= 384cal 31p 60.4c 2.6f

*****TOTAL : 1968.5cal 200.7p 235.4c 25.7f*****

(WORKOUT)

Back
1. Cable Front Pulldown 60p 12 12 12 12
2. Cable Close Grip Pulldown 60p 12 12 12 12
3. Cable Seated Row 80p 12 12 12 12
4. Bent Over Row 50p 12 12 12 12
5. Dumbell Bent Over Row (individual hand) 30p 12 12 12
7. Deadlift 70p 10 10 10 8
8. Shrug 70p 12 12 12 12
9. Dumbell Shrug 15p each 12 12 12 12
Biceps
1. Bar Curl 20p 12 12 12 12
2. Dumbell Curl 15p each 12 12 12 12

(COMMENTS)

I think this day was ok, except i dunno if its ok that i ate that chicken at 830...but its ok, i was in class for way too long and didnt eat for a while...no break was given to us....the workout was ok i guess, very easy going.....didnt do much for the biceps- a lil dissapointed in that.....i dont have the preacher bench yet...so i couldnt do those, and i was a little exhausted so i didnt do the incline bench curl....anyways its ok...like i said, its warm up week lol...all i have to say is deadlifts are crazy and hard to do...damn...i read some other journals...and i lift weakkkkkkk......its ok, its my first days anyways...this week ill set goals for what i want to lift...i think time will give me this advantage and ill be lifting heavy in no time...lol :

[Tower]

--------------------Thursday March 17 2004--------------------
DAY 4
---------------------------------------------------------------

(DIET)

1.5L of water consumed

12 pm -CARDIO on a treadmill- i sprinted/jogged for 16 mins and speed walking for the other 14...total 30 mins...

1pm -meal 1
protein shake
cottage cheese, 1% (250g)
1% milk (500 ml)
Whey Maxx PVL Protein ( 2 scoops )
banana
= 781cal 94p 73c 11.8f

5:30 pm -meal 2
rice (steamed)
shrimp and different vegetables
= 200cal 8p 55c 1f

7:30 pm -meal 3
rice (steamed)
shrimp and different vegetables
= 200cal 8p 55c 1f

12 am -snack
mini baby dill pickles cornichons
= 25cal 0p 10c 0f


*****TOTAL : 1206cal 110p 193c 13.8f*****

(COMMENTS)

the most horrriiiiblleeeee day! i had to do so much school work in the morning...ran before i ate ofcoruse...i didnt even run that much, i was tired fast for some reason...anyways...took the shake later on as my meal....left to work real quick and we had a hugeeeeee meeting...damn...so i couldnt come home or even eat there....we went to this chinese place and i got 2 meals of rice etc....anyways crazy day, i just came home and im going straight to sleep, i wont have the cottage cheese today because im going straight to sleep and i doubt its good to eat it right b4 bed, even if its just cottage cheese...so being busy definately got in my way today, but its ok, since im cutting- i think its ok to have 1 day with a lower calorie intake...thursdays we usually have huge meetings...damn....not good....not good at all....but that wont stop me :