About me. I'm 23 years old. I've been lifting on and off since high school. I've always been very lean until last year when I got a serious GF. I was working too much and didn't have time to lift on top of having a GF resulted in eating out a lot. We broke up and I was left there 15lbs heavier then I ever have been (not in a good way either). I decided at that point to do a quick cut. The goal was to lose 15 lbs in 2 months. At the end of my cut I went from 191 to 175lbs in exactly 2 months. My diet was pretty much spot on the whole time.
This leads me to now. After completing my first cut I must say I hope to God it's my last. I'm starting at 175lbs with prob ably around 12% bf.
I originally wasn't going to do a log but I changed my mind
I'm already two days into this product but I will start tomorrow as day 3. I now have a new workout partner who has the same goals as me but is about 35 lbs heavier then me. I'm very happy to work out with someone who is willing to go all out and has the same goals as me.
My diet goes something like that (I work third shift).
I have the same shake of 1/2 steel cup oats + 16oz skim milk + 1 scoop of ON whey. Instead of typing that out I will refer to it as "shake"
6:00pm wake up Shake
7:00pm NO Shotgun
7:15pm Gym
8:30pm Shake
10:00pm 3-4 eggs 2 pieces whole wheat toats 16oz skim milk
1:00am 6oz chicken breast + 1 cup of veggies + cup of mashed potatoes
4:00am can of tuna + 1 cup of fruit + 10 whole wheat crackers
7:30am shake
9:00am 1/2 cup of cottage cheese + 1 piece whole wheat toaste with natural PB + 12 oz skim milk
It all adds up to be around 2900-3200 calories per day. I track every calorie daily on fitday.com I'm very strickt when it comes to my diet. While it's not 100% clean with the mashed potatoes I look at it as a means to an end. One not so good food helps me get my chicken breast and veggies down. And while the WW crackers aren't perfect they only add up to 120 calories and 20 grams of carbs. Once again a means to an end since I can choke down a whole can of tuna.
This is my workout schedule:
Monday (chest/tri's)
Barbell bench 4-5 sets
Incline Bench 3-5 set
Decline Bench 3-5 sets
Close grip Bench 3-5 sets
Skulls crushers
Cable pull downs
Single arm pulls downs
Tuesday (rest)
Wedneday (back
Deadlifts 4-5 sets
T bar row 4-5 sets
Wide grip pull ups 3-4 sets
Wide grip pull downs 3-4 sets (if I have any gas left)
Thursday (Legs/Abs)
Squats 4-5 sets
Leg Press 4-5 sets
Leg extension 4-5 sets
Calve raises 5 sets
Weighted crunches
Side bends
Friday (Shoulders/Bi's)
Military Press
Front plate lifts (grab a plate and lift it without bending your elbows. raise high enough to look through the hole in the plate)
Shrugs with Barbell
Side lateral raises
Shrugs with Smith machine
Barbell curl (standing)
Preachers curl with curl bar
Alternating dumbell curls
Saturday Rest
Sunday Rest
The idea is to lift as heavy as possible while keeping perfect form. I try and do as many of my workouts with barbells and dumbells as possible.
Linear Mode
