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John-TNS
05-25-10, 4:54 pm
It has been awhile since I posted on the boards but have been hitting all my workouts and following a good diet for awhile now. I have had lengthy Journeys in the past before I got married but have been absent from logging my workouts for about 8 months now.

I went through a bulk the past 9 months from 190 to 215 (It was a gradual process with some roadblocks). My goal now is to cut down around 195 before bulking back up. I would like to see 230-240 this winter.

I might do this cut, another mild bulk, and cut again before the winter bulk.. We will see.. The winter bulk will be my largest yet..

What I hope to accomplish:
-Drop to around 10% BF
-Retain the muscle I have put on.
- Learn what my body will do in that window from going from a cut to a bulk...

Here are some current stats

My BMR = 3559 Cal *What I need to maintain where I am
318 Protein
435 Carbs
65 Fat

I will post my diet specifics later on tonight, they are at home on paper.

Hope all goes to plan!

Current stats:
212.0 lbs 17% BF

NJC_Manhattan
05-25-10, 5:00 pm
Good luck and welcome back

John-TNS
05-31-10, 12:31 am
So I started my cut on Monday (A week ago) The plan was as follows:

Meal 1:
16 oz egg whites, 1 cup oats

Meal 2:
2 scoops whey, 1 large banana

Meal 3:
8oz Chicken, 1 1/2 cup brown rice

Meal 4:
2 cans tuna, 2 slices WW bread

Meal 5:
8oz Turkey 3oz No Yolk Noodles

Meal 6:
4oz Turkey, 1/4 cup egg whites

Post workout: 2 scoops whey, 1 scoop waxy maize

3211 Cal. 354 Pro. 311 Carbs 45g Fat

John-TNS
05-31-10, 12:35 am
For cardio I did 3 - 12 minute sessions interval running / stepper machine. I didnt go crazy on cardio, just gradually getting back into it.

My goals are to drop into a lower BF% and get rit of my midsection from my bulk. Will get some measurements of body parts soon..

For the next few weeks I will taper carbs down on all days but still allowing 50g-100g more a day on workout days than non workout days. So non workout days will be 250+ calories lighter because no post workout meal.