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pushin weight
03-03-13, 6:31 pm
Hey guys I am currently 7 days into a contest prep style diet. I am using an app to track my macros.I began by calculating my baseline and then removed 500 calories from that total which leaves me 2300 calories a day.I have my nutrient timing down based on my training schedule.I have tried dieting several other times with mixed results.For me tracking these macros is the only way to stay consistent throughout this diet.I am eating super clean for this diet and so far I have killed it this first week. I will post my starting pics by tomorrow my current stats are as follows. 5'11"/ 205 lbs/36 years old/around 18% BF I assume.Training is done at 6 am mon-fri with sat/sun off.Cardio is done 5 times a week and is low to moderate intensity( walking/jogging).I will refeed on Sundays but only with clean food ( basically the only difference in the refeed day is that I add twice as much carbs as the normal days).I have done a ton of research and based on my situation I feel like this is going to go very well. I might add that I do not drink or party so that will not hinder my path.I will not pretend that it is easy as the night time craving demons have already reared their ugly heads.But I have made it through 7 days with no slips so I know I can do it one day at time.Please follow,comment critique( good or bad I don't care) I really need the support of my animal brothers for this because I got no one else to turn to who understands the desire to do the things we do.I will start posting my daily training and meals in here as well as my insights and day to day feelings. Thanks!

pushin weight
03-04-13, 12:10 pm
5 sets chins x body weight to failure
5 sets of seated close grip cable rows
Deadlifts
225x10(traditional)
315x9 (traditional)
365 x 5 (sumo)
385x3 (sumo)
315x5 (sumo)

One arm DB rows
90x9
100x7

Straight arm lat pull down
4 sets
Close grip Hammer strength seated pull downs
4 sets

Workout was good, had a nice pump going and kept the rest between 60-90 seconds between every set.

pro+oats then rage/arginine/vitamin c (30 minutes later) pre-workout

Egg whites +brown rice post workout

pushin weight
03-05-13, 11:10 am
Seated smith press with slight incline
90x15
110x10
135x10
185x8
225x3

Seated DB press with slight incline
60x10
70x8
75x5

DB Side laterals
20x12
25x8
20x8
15x11

Rear bent over cable flies for rear delts
10x15
15x10
20x6

pre-W/O pro+2 cups blendered cheerios( makes a great addition to your pro shake)/1 gr vit. C/4 gr. arginine/1 pack of rage

post W/O 2 whole eggs + 1 cup egg whites +3/4 cup oats

Kept the rest around 1 minute per set throughout the W/O
This W/O produced one of the better pumps in the delt area I have had.I think it was due in part to the volume of work combined with little rest and high intensity.

Macros are 280 protein / 160 carbs/ fats between 60-70 for the day, all super clean.This is my daily target and as of day 9 I am running flawless with the disclipine...

pushin weight
03-07-13, 11:49 am
-Leg press 4 light to moderate sets done to warm up

-BB Squat pyramid sets
-225x10
-275x8
-315x6
-365x3
-315x3
-225x9
-225x9

3 inch deficit stiff legged dead lifts ( hamstring killer)

-135xfailure x 4 sets

Hammer strength leg ext. pyramid sets

-70x13
-90x10
-110x8
-150x6
-130x5
-110x8

Good workout today.All these sets were done in about 40 minutes so very little rest ( which is keeping the heart rate high)

same as last time on the pre and post W/O nutrition

pushin weight
03-07-13, 11:53 am
Also I will add that I am 11 days in with no cheats or slips and at this point I have never dieted so strict with out slipping so I am feeling really good.I did notice that my arms are getting that vascular look back so that was promising as well.

pushin weight
03-08-13, 8:31 am
Flat Bench

-Empty bar warm-up
-135x10
-185x6
-225x3
-315x1
-295x3
-275x5
-265x5
-255x5

Incline DB press

-60x12
-70x10
-100x3
-60x17

Tricep rope handle with stretch and holds at the bottom of everyrep

-25x12
-30x10
-35x10
-40x8
-45x6
-30x8
-25x8
-20x8

Pre/post W/O was same as always.

Chest was completely cooked today so I feel like the rep schemes were perfect considering my max bench is 330.
Although I am dieting strictly the pre and post carbs I have are allowing for maximum strength and then I run off minimal carbs the rest of the day.This is alot different than my first attemp at dieting but I must say that I will never train again in a fasted state like I typically do at 6 am in the morning.

Saeger
03-08-13, 9:10 am
Flat Bench

-Empty bar warm-up
-135x10
-185x6
-225x3
-315x1
-295x3
-275x5
-265x5
-255x5

Incline DB press

-60x12
-70x10
-100x3
-60x17

Tricep rope handle with stretch and holds at the bottom of everyrep

-25x12
-30x10
-35x10
-40x8
-45x6
-30x8
-25x8
-20x8

Pre/post W/O was same as always.

Chest was completely cooked today so I feel like the rep schemes were perfect considering my max bench is 330.
Although I am dieting strictly the pre and post carbs I have are allowing for maximum strength and then I run off minimal carbs the rest of the day.This is alot different than my first attemp at dieting but I must say that I will never train again in a fasted state like I typically do at 6 am in the morning.

Good work, I agree with your logic, It works pretty good for me when I am trying to cut the bodyfat without losing strength.

Christman
03-08-13, 9:28 am
Looking good in here, keep it up. One thing that has helped me with night cravings is the Universal Casein Pro, it hits the spot and it's helping me recover quicker as I sleep.

pushin weight
03-08-13, 11:27 am
Thanks for stopping by guys and I appreciate the comments.I will usually have a simple protein shake before bed as long as it does not cause me to go over my daily caloric intake.

pushin weight
03-08-13, 11:36 am
Good work, I agree with your logic, It works pretty good for me when I am trying to cut the bodyfat without losing strength.

I contemplated a few different theories and ultimately it makes no sense to me to create a severely catabolic state during intense weight training.I think alot of people end up with horrible results from their diet from training in a fasted state. # 1 you do not have sufficient strength and intensity to perform quality workouts #2 You are causing your body to burn precious muscle tissue for fuel. I work to damn hard to build muscle to then put my body in a situation that would favor this scenario.I have a really good link to an article I think I will post that was written by Layne Norton on this matter.It really is the best way for natural guys to do things and maintain their size.

pushin weight
03-09-13, 9:57 am
Off day today.I will get MY cardio in.Diet is still on point with no slips.I will weigh in tomorrow morning.Last weigh in was last Sunday and I was at 204.8 lbs. I hope to only see a loss of no more than 1.5 lbs but I feel like it may be more.

pushin weight
03-10-13, 3:16 pm
Weigh in this morning showed me at 204 even. Thats a loss of .8 lbs. Thats about perfect as I do no not want to lose more than 1.5 per week. I am going to throw in an additional cardio session this week and see if that changes anything. As for food I think its dialed in pretty well. The mirror says I am losing body fat and at this point ( day 14) I should not have any excess water weight to lose.All in all I am happy with the progress and Once I began to look at the diet from a 20 week standpoint I feel like I am keeping all my mass while only losing unwanted fat.I am if anything gaining strength which is weird but I think it is from all the clean food ( my body is really liking the high quality nutrition plus I feel awesome.

pushin weight
03-11-13, 5:00 pm
Back

Deads
185x3 (sumo)
225x3(sumo)
315x3(sumo)
365x3(sumo)
405x1(traditional)
455x0( missed it)
455x0 again (missed it)
405x1(Sumo)
315x5(sumo)

Chins 4 sets
Close grip seated rows 4 sets
One arm DB rows 3 sets
Close grip Hammer strength pulldowns 4 sets

Bit off more than I could chew today.I have pulled 455 one time barely and I was about 20 lbs heavier.I caught my form sucking in my heavier pulls and had to regroup mentally but at least now I know how to proceed next Monday.I will attempt 420 lbs on my max and go from there.

Diet is still on point.

pushin weight
03-13-13, 10:17 am
Seated smith press
90x15
110x10
135x10
185x8
225x3

Seated DB Arnold press
45x8
55x8
60x6

DB Side laterals
20 x failure x 5 sets
(Ridiculous burn with controlled form)

Lying chest supported rear delt DB flys
20 x failure x 4 sets then drop set with 15 to finish

BB rows
70x12
80x8
90x6

My shoulders have really improved in the last 6 months and I attribute most of it to really intense side lateral work.They are finally getting that nice round full look that I have never had before.One of the things that is most appealing to me about the look of the arm is when you can see where the biceps and triceps stop and the deltoids begin.I am happy to say I have achieved that look.

Diet is going great.If any one is interested in my specific meals or timing just ask.I do not want to list it everyday as it stays the same mostly.

pushin weight
03-13-13, 10:30 am
Biceps
ez bar curls superset with ez bar french curls 4 sets

Incline DB hammer curls 3 sets

Straight bar curls 4 sets

One arm DB preacher curls
6 drop sets each arm

Abs/Core work

Hangin leg raises 3 sets
decline crunches 3 sets
decline medicine ball toss crunches( brutal) 3 sets
kettle bell lying core raises 3 sets

pushin weight
03-14-13, 2:13 pm
Leg press
3 light sets to warm up
BB squats done to parallel with box
135x10
185x9
225x9
265x6
315x1
365x1
385x1
315x5
225x9

Calf raises done on leg press
5 sets to Failure ( best movement for calves in my opinion)

Leg extensions
5 sets

Saeger
03-14-13, 2:38 pm
Nice leg day, Love all the squats, good work.

pushin weight
03-15-13, 9:15 am
Nice leg day, Love all the squats, good work.

Thanks man, for me I have found that balancing volume,intensity and heavy weight nets me the best results. I really like the pyramid style approach to training especially on my three big compound moves.

pushin weight
03-15-13, 9:27 am
Flat bench
bar x15
135x10
185x5
225x1
275x1
315x1
305x2
275x3
265x3
225x9
Chest was torched

Incline BB
135X10
155X8
135X12

I have come to realize the feeling in my chest when I know that any more pressing movements would be counter-productive( when my shoulders begin to hurt because they are having to carry too much of the load) so I stopped here with presses.

Overhead DB tricep ext
80x12
90x10
70x12

Straight bar press drop set for 5 sets on the cable station

Today a trainer and friend of mine introduced me to inversion boots and I tried them out.Really felt the spine decompress and when I was done my lower back felt great..

pushin weight
03-16-13, 10:28 am
Went out to Outbackfor my birthday last night.First diet cheat in 20 days.
4-5 High calorie beers
coconut shrimp app
ceaser salad
12 oz prime rib
large sweet potato
icecream dessert

I really enjoyed myself...")

pushin weight
03-19-13, 5:37 am
Back

Deads
185x3 (sumo)
225x3(sumo)
315x3(sumo)
365x3(sumo)
385x1
315x5(sumo)
225x10
Chins 4 sets
Close grip seated rows 4 sets
One arm DB rows 3 sets
Lat pulldowns 4 sets

pushin weight
03-19-13, 1:34 pm
Smith machine presses
90x16
135x10
155x8
185x8
225x4
135x15

High incline DB press
60x10
70x8
55x8

Seated DB side laterals
20x19
25x12
25x8
20x15
20x10

Lying rear delt DB raises
20x15
20x12
20x10
20x8

BB rows
70x14
80x11
90x7

I do all my shoulder movements with very strict controlled form, that is why some of the weight and rep schemes may seem a little unorthodox.I typically do the sets to failure or just shy of failure
I basically pick a weight and perform the reps to failure.

Saeger
03-19-13, 1:38 pm
Solid day Brother. I would recommend going heavy a few times to figure out where your max would be and then you can gauge your progress a little better as you change your weight even when you are going to failure.

pushin weight
03-20-13, 10:09 am
Solid day Brother. I would recommend going heavy a few times to figure out where your max would be and then you can gauge your progress a little better as you change your weight even when you are going to failure.

Thanks buddy!

pushin weight
03-20-13, 10:13 am
Superset ez bar cable curls with ez bar french cable curls- 5 sets

Decline crunches 3 x 25

Incline hammer curls 4 sets

Leg raises 3 sets

Kettle bell oblique pulls 4 sets

Hammer grip pull ups x body weight 5 Sets

BB curls 3 sets

DB 21's 3 sets

pushin weight
03-21-13, 10:44 am
Several hip flexor stretches and 3 light sets on the leg press to warm up

BB Squats
barx10 ATG
90X10 ATG
90X10 ATG
135X8ATG
Parallel box
185x10
225x8
275x6
315x3
275x6
225x10

Leg press calf raises 5 sets to failure with 4 plates

Leg Ext. 5 sets of reps with moderste weight between 15 and 20 reps

Ditched my ego today and focused on solid form perfection...best squat W/O i have had in a while.Didnt feel wasted after the work like I usually do.

pushin weight
03-22-13, 11:02 am
Flat bench
barx15
135x12
185x10
225x6
275x1
315x1
295x1
275x3
255x5

Incline DB press

75x10
85x8
100x3

Hammer strength pec dec

5 sets

Hammer strength shoulder press
3 sets

Hammer strength wide grip high lat pulls
3 sets

Trained at The ymca with a friend today and hit a few machines we do not have at my gym.

pushin weight
03-25-13, 10:36 am
Warm up stretches plus hyper-ext.

BB Dead Row( Rowing the weight til fatigue then deadlifting the weight til fatigue) Something new I tried today
135x10rows x 10 deads
155x10 rows x 10 deads
185x10 rows by 10 deads
225x10 deads

Seated cable close grip rows
4 sets moderate weight

Hammer strength close grip lat pulls
4 sets moderate weight

Wide grip cable lat pulls
4 sets moderate weight

pushin weight
03-27-13, 2:07 pm
Light stretching and 3 light sets on leg press to warmup
All squats done to a parallel box
BB Squats
135x10
135x10
185x8
225x3
275x1
315x1
365x1
385x1
405x1(new PR)

5 sets of calf rasies on the leg press

4 sets of leg ext

Saeger
03-27-13, 2:40 pm
Congrats on the PR brother, solid workout to, good work.

pushin weight
03-28-13, 10:43 am
Congrats on the PR brother, solid workout to, good work.

Thanks Bro!

pushin weight
03-28-13, 10:50 am
Cable ez-curls superset with cable french curls( First SS done to warm up)
4 sets x 13-16 reps( stupid sick fackin pump achieved here)

Incline Hammer curls
4 sets + 1 last set done as traditional seated curls

BB curls
4 sets

Hammer grip bodyweight pullups ( Best movement for size and strength in my opinion)
4 sets, last set done as dead hang

21's
3 sets ( just a great way to finish and arm work out)

3 sets decline crunch

3 sets leg raise

pushin weight
03-28-13, 11:05 am
I wanted to take a minute to post my general diet specs.I have been on the diet for 33 days and have had some solid results with the following routine.The list is a general idea of when and what i am eating.

5 am-pre/workout shake consists of 2 scoops of whey protein and 1 cup of oats that have been powdered in a blender for faster uptake

6 am 2 scoops of pre-workout powder( very popular NO product)

630 am train

8 am post work out shake same as pre with the addition of 5 grams of creatine monohydrate

11 am Turkey and low fat cheese sandwich on whole grain bread

2 pm protein and healthy fat

5 pm protein and veggys

7 pm 2 tablespoons natty PB

9 pm simple shake of water and whey

This is giving me steady fat burning results that are not causing me to flatten out and or starve ....lol.

On non workout days the carbs are less and or replaced by healthy fats like natty PB and almonds.

pushin weight
03-29-13, 9:15 am
Light stretching and empty bar presses for warm ups

Flat BB bench

135x10
155x5
185x5
225x3
275x1
295x1
315x1
285x2
255x8

Incline DB press

80x6
70x7
65x7

DB overhead tricep press

80x10
90x6
100x6

Cable Flies superset with rope presses

3 sets done to near failure

Inversion hang for spinal decompression( everyone who power lifts should do these)

8 minutes

pushin weight
04-02-13, 11:31 am
Dead lifts Traditional stance

135x10
185x8
225x3
275x3
315x1
365x1
405x1
315x12

BB rows
135x10
155x10
160x10
135x10

Cable lat pulls
4 sets

Seated close grip rows
4 sets

pushin weight
04-03-13, 4:02 pm
Arnold press

25x15x2
35x12
40x10

Seated DB press
65x10
75x6
60x8
60x6

DB side laterals

20x17
25x13
25x10
25x8

Lying rear delt raises
4 sets

Ez bar cable curls
4 high rep sets

21s
3 sets

pushin weight
04-04-13, 9:58 am
BB squats
Light leg press warm ups plus empty bar

135x10
185x10
225x8
315x3
365x1
315x4
225x8

Leg ext
5 sets

Leg press calf raises
4 sets

pushin weight
04-06-13, 9:29 am
empty bar warm ups

BB flat bench

135x10
185x8
225x3
275x1
315x1
325x0(miss)
275x5
225x8

Incline BB bench

135x12
155x8
185x6
135x10

Decline Hammer strength press
strip set x 1

Overhead DB tricep press ( best tricep move)

80x12
90x10
100x10
120x6
90x10

pushin weight
04-06-13, 9:31 am
Current weight is 202

pushin weight
04-11-13, 11:20 am
Taking a week to deload and give my joints some rest.Getting some light work in and will begin posting workouts as of next monday.

Saeger
04-11-13, 1:26 pm
Solid work in here bro, doing some good things.

pushin weight
04-16-13, 10:45 am
Solid work in here bro, doing some good things.

Thanks bro!

pushin weight
04-16-13, 10:52 am
BB rows
empty bar warmup
135 x 12
155 x 12
175 x 10
155 x 10
135 x 13

Wide grips chins
5 sets to failure

Dead lifts ( speed pulls in traditional stance)

135x10
185x10
225x8
315x3
365x1
315x10
225x17( This set put concrete in my glutes and hams lol....awesome pump!)

Hammer strength close grip lat pulls
4 sets

pushin weight
04-20-13, 8:59 am
4 sets ez-bar cable curls
4 sets seated DB press

4 sets DB side lateral raises
4 sets seated DB hammer curls

4 sets BB curls
4 sets BB rows

High rep moderate weight workout focusing on the contraction.

pushin weight
04-20-13, 9:01 am
Light warmup and stretch with hip mobility

BB squats

empty bar

135x10
185x8
225x8
265x5
315x4
365x2
315x5
225x12

5 sets calf raises done on the leg press

5 set drop set of leg ext.

pushin weight
04-20-13, 9:03 am
Flat bench

empty bar warm ups

135 x10
185x8
225x6
275x4
315x1
305x1
275x4
225x8

Incline DB press

65x13
75x10
100x3
75x6

Decline close grip bench
185x12
225x8
205x9
185x10