mjsef88 cut log

[mjsef88]

Started off at 210. currently 193.

Im currently 9 weeks out from a "show". I got the idea from Machine, where you pick an imaginary show date 16 weeks out and diet down. There aren't any shows in Detroit, Michigan that i know of now, so I'm just doing this to see what I'm made of.

Routine:

Mon- A.M. Cardio, Chest, Abs
Tues- A.M Cardio, Back, Calves
Wed- Shoulders, Traps, Abs, P.M. Cardio
Thurs- Legs, and I throw in some reverse Hypers
Fri- A.M. Cardio, Bi's, Tri's, Abs
Sat- A.M & P.M Cardio
Sun-Off


Diet: depending on am or pm cardio, but it basically works out like this.

Meal 1- 60g Protein Shake
Meal 2- 1 large chicken breast & oatmeal
meal 3- 1 large chicken breast & rice
meal 4- post workout 60g protein shake
meal 5- 1 large chicken breast

[Arbalest]

Good luck. I've personally set "dates" before and its a good idea.

Keep up the log. I'll be watching..

I suggest getting another meal. Whats your cals and weight?

[mjsef88]

weight: like i said up top, im at 193 right now, but its been a while since i've weighed in. im going more off of the mirror than a scale.

calories: to be honest, i dont have anything set. i just try to get all the protein i need per day, and mess around with carbs and fats depending on how i feel that day. some days i'll go no too low carbs, some days i'll go high.

like i said, im going off of the mirror.

[Arbalest]

Even though you're *going off the mirror* which is a good thing. You still need to count those calories. They do matter.

You might need to up them. I calculated that you're probably only taking in 2300+/- a few, and that being a generous number.

Definitely need some more with your training.

[mjsef88]

Another week of training is done, and im 1/2 way to the date of my "show". I have another long 8 weeks ahead of me. I love the Pump & Cuts stack. im starting to see more veins and better definition all over, while keeping alot of size. I've stayed pretty low carb this week, mostly just getting carbs in the morning and with my post workout meal. My lifting has gone great, I'm still putting up pretty good numbers poundage wise, and cardio is still a mother, but its getting done. gotta love the treadmill. Hah.

[Big Jawn]

Good luck brother. Keep us updated so we can track your progress, I'll be checking up on yah.

[mjsef88]

7 weeks out. This week I followed my usuial training split, but i completely switched up the lifts and reps. I had a killer shoulder/trap workout this week. I've added 5 minutes of cardio to 4 of the 5 days i run (every day except thursday (legs) and sunday).

no bodyparts are really lagging at this point, which im thankful for. I forgot to weigh myself at the gym today, so I might do that at home tomorrow, and i'll also take the tape measure to the body and get a rough BF%.

[mjsef88]

sorry it took so long to get numbers for everything. i woke up the other morning and instead of measuring i decided to get some cardio in.

as it stands right now, im 187 lbs. and a little under 8% bodyfat (the number came out to 7.89something).

dieting has gone well, along with training. im bumping up my cardio time, im adding 5-10 minutes a session.

it's been great, i've lost alot of weight, around 15ish pounds now, and im still retaining a good percentage of strength.

thanks to everyone that's been following along/giving their 2 cents.

[mjsef88]

5 weeks out, and i feel great. it's strange, i've put up PR in almost every single lift this week, in reps or weight used.

the diet for this week:

meal 1: 6 egg whites, 1 cup oatmeal
meal 2: 50 gram protein shake
meal 3: 1 large chicken breast, 1 cup rice
meal 4: 1 large chicken breast, 1 cup rice
meal 5: 65 gram protein, 1 cup oatmeal
meal 6: 1 large chicken breast, 1 cup rice
meal 7: (before bed) 1/2 tub cottage cheese.

so if you couldn't tell, im carb-ing up for 7 days straight, then doing 3 days of depletion.

training:

Mon: chest
incline db presses
incline flys
flat DB press
flat cable flys
pullovers

tues: back
BB rows
Close Grip Pulldowns
Low Rows (with the D-bar)
Hammer Strength 1 arm pulldowns (see-saw motion)
Deads (switching to hook grip instead of over under. i've been thinking about doing this for a long time, and i decided no time like the present)

wed: Shoulders
front raises
seated behind the neck BB press
rear delt machine
seated DB press
seated laterals

thurs: Legs
Front Squats
Leg Press
Leg Extension
Hack Squat superset with Lunges
Stiff Leg Deads
standing leg curls

fri: Bi's & Tri's
alternating DB curl
seated at 45 degrees alternating db hammer curls
preacher hammer curl (thanks again toni!)
BB curls (NOT DONE IN SQUAT RACK)
weighted dips
close grip bench press
skull crushers
pushdowns

abs are trained mon, wed, fri
forearms and calves are trained tues and thursday

cardio is 1-2, 40 minute sessions a day on the treadmill.

[mjsef88]

This is just a quick update...seeing as thats all I have time for.

So, long story short my grandfather is in the hospital in the ICU. He had an operation, and everything went fine, the only thing is that he is diabetic, and has a bad heart, so i've been (along with all of my family), at my grandma's house/hospital for the past week. The only time I'm really not there is late at night. so my day looks something like this...

4am: get up, eat
5am: Train (switched to early morning, because thats my only free time.
830am-12ish: Class
and then 12 until about 8pm im either at the hospital or with the family.

by the time i get home i literally pass out and go to sleep. thankfully i have still gotten every meal in, the only thing is that i havn't had the energy/time for cardio.


i guess im just lucky that its a mock show and not an actual show.

[hayden_28]

glad everything is all right for you man, and good luck for the show. read that thread about no the average teen really got to me loved it all, keep them coming real inspirational stuff. if u want just my journey goin its called Me vs Iron like to hear your input.

http://forum.animalpak.com/showthread.php?t=13993