AddictedLifter

Well about a month and 1/2 ago I started cutting for summer. I decided that this summer, I AM going to have a six pack, and so far I've been making great progress.

In this daily journal, you'll find my weight-lifting routine, cardio routine, and diet/supplement schedule. I've been tracking my caloric intake for a couple weeks now, and that has worked wonders. So here goes, not stopping till that six pack is red hot ress:

Resistance Training / Cardio Program

As one may notice, this is the latest fat-loss program off the front page of bb.com. For some reason, this workout really appealed to me, so I decided to give it a shot!

Monday

MuscleTech Full – Body Workout #1 – 3x5
Legs – Squats
Chest – Bench Press
Back – Barbell Rows
Shoulders – Barbell Military Press
Iso – Calves – Seated Calf Raises
Iso – Triceps - SkullCrushers

Tuesday

HIIT Running (30 sec jog, 30 sec sprint, 10-12 intervals)

Wednesday

MT Full – Body Workout #2 – 4x8
Legs – Leg Press
Chest – Incline Bench Press
Back – Dumbbell Rows
Shoulders –BB Military Press
Iso – Biceps – Hammer Curls
Iso – Shoulders – DB Lateral Raises

Thursday

HIIT Running

Friday

MT Full – Body Workout #3 – 2x15
Legs – Front Squat
Chest – Dumbbell Flat Bench Press
Back – Pullups
Shoulders – DB Military Press
Iso – Hamstrings – Leg Curls
Iso – Triceps – DB Overhead Extensions

Saturday

Steady State Cardio

Sunday

off

Diet

Rather than constantly posting what I eat, I decided to give a typical day of meals for me. I've been so motivated lately, that this coming saturday will be two weeks with no cheat meals! (Which is a big deal considering I binged every weekend for several months straight).

With my maintenance calories around 2,700, I try to get -500 / day, so I aim for 2,100 - 2,200 cals per day, but usually end up with 2,000.

Meal 1 -

2 Eggs = 140 Calories
1/2 Cup whites = 60 Cals
1/2 Cup Oats = 150 Cals
1 Banana = 70 Cals
= 420 Cals

Meal 2 -

1 Muscle Milk RTD = 230 Cals
1 Piece Fruit = 70 Cals
= 300 Cals

Meal 3 -

1 Chicken Breast = 120 Cals
1 Handful Almonds = 100 Cals
1 Apple = 70 Cals
= 310 Cals

Meal 4 -

1 EAS Carb Control Bar = 260 cals

Meal 5 (Pre-Workout) -

1/2 Cup Oats = 150 cals
1/2 Banana = 30 Cals
1 Cup Milk = 80 Cals
1 Scoop Whey = 120 Cals
= 380 Cals

Meal 6 -

1 Egg = 70 cals
1/2 Cup Whites = 60 Cals
3 Slices Turkey = 80 Cals
1 Cup Milk = 80 Cals
= 290 Cals (May throw in some carbs depending on how hard the workout went)

Daily Total = 2,000 Calories

Occasionally I'll also throw in a can of Tuna, or a lean burger patty.

Supplements

1. American Whey - Usually 1 scoop during the day, and another at night.

2. GTA Jet Fuel - 2 in the morning, 2 late afternoon.

3. OptiMen Multivitamin - 1 late morning

4. CL Purple Wraath - 2 scoops on workout days (Before / during workouts), 1 scoop on cardio days.

This coming Thursday I will also be ordering some great Fish Oil pills I found on BB.com, and Controlled Labs Reduction, as I keep hearing great things about it.

Also, here's a current pic of where I'm at -

AddictedLifter

23JUN08 - Weightlifting

Workout #1

Squats - 3x5x180lbs
Bench Press - 3x5x135lbs
BB Rows - 3x5x115
BB Military Press - 3x5x85lbs
Tricep Ex. - 3x5x50lbs
Hammer Curls - 3x5x40lbs

Good workout tonight. Considering I've been balls to the wall the last couple weeks with a circuit workout that had my heart WAY up, this workout was easy on the respiratory system. But it felt good to move some weight, really good actually.

wala

Good job Addlift!

You got everything sorted mate, looks spot on. I remember doing what you did and getting myself in a steady routine for workouts and diets and it made progress alot easier and life was just easier!

Keep up the good work man.

Big Guns

looks pretty tight to me as well!!

AddictedLifter

24JUN08 - Cardio

Thanks guys, it's been working so far, just gotta stick it out.

Today was HIIT, was pretty intense! Did 5 intervals of 30 sec jog / 25 sec sprint + 6 intervals of 30 sec jog / 20 sec sprint all at one shot. Good stuff!

AddictedLifter

25JUN08 - Weightlifting

Great workout today.

Workout #2 - 4x8

Leg Press - 4x8x180lbs
Incline Bench Press - 4x8x115lbs
DB Rows - 4x8x60lbs
DB Military Press - 4x8x35's
Cable Pulls (Abs) - 3x8x30lbs (Need work on form)
DB Lateral Raises - 4x8x20's

I've found that if I'm gonna work out in the afternoon (As opposed to my usual 9pm workouts), then 2-3 is a good time, after I have gotten at least two meals in. I've had bad experiences with earlier times and less meals.

AddictedLifter

26JUN08 - Cardio

Sprints today... really pushed myself. I've been learning that in order to make progress, the body needs to consistently be overloaded. Today I focused on this, and did 12 intervals, all 20 sec jog / 20 sec spring, compared to my usual 30 sec jog / 20 sec sprint. Great workout!

In other news, I just placed my order of Lifetime Omega - 3 Fish oils pills, and a bottle of Nutrex Lipo6x!

Also got a volleyball tournament coming up this saturday... so tomorrow will be a rest / refeed day. Am pretty pumped, can't wait!

Lata

1quick1

Looks good man. Routine is quality and diet looks damn good.

AddictedLifter

UPDATE

Well just thought I would post a short update on what's going on... I'm currently in Utah for vacation for about a week. I've been eating tons of crap food, but for some reason haven't noticed a significant weight / body change yet. I've actually felt like crap from all the crap I've been eating, so decided to knock it off and stick to my protein shakes and oats and chicken breast for the remainder of the week. Of course, I'm def. more open to good foods around here since I AM on vacation.

Exercise has been alright. Been working out with some heavy paint cans and a broom I found lying around, and actually have come up with some good circuit workouts! ress: So for this week, screw weights, it's all about creativity!

AddictedLifter

UPDATE #2

Well got back from Utah tonight... overall was a great vacation, but a little too much eating! My Lipo6x and Fish oil pills had arrived when i got home, so I plan on kicking everything, Diet supplements and training, back into action tomorrow!

- Addlift

AddictedLifter

11JUL08 - Weightlifting

Leg Press - 4x8x230lbs
Incline Bench Press - 4x8x115lbs
DB Rows - 4x8x70's
DB Military Press - 4x8x40's
DB Hammer Curls - 4x8x35's
Db Lateral Raises - 4x8x20's

Good workout, feels good being back in a real gym!

AddictedLifter

14JUN08 - Weightlifting

Squats - 3x5x205lbs
Bench Press - 3x5x155lbs
BB Rows - 3x5x135lbs
Military Press - 3x5x95lbs
Seated Calf Raises - 3x15-20x95lbs
Tricep Pushdowns - 3x5x100lbs

I can feel my workouts improving and today only clarified this.

My diet has been improving also, besides the small occasional peanut butter binges haha. I've been striving to get 50g carbs per day max, which is tough but I'm dealing with it.

Also, I'm debating on stopping Lipo6x. The product is definetely not too intense, but I just don't like the way I feel when I'm on it... maybe it's the time release effect, who knows, but so far I don't like this product. Anyone have similar experiences or thoughts on this?

Later

Sam

Hey mate! Looking good in here - that is a really nice set of exercises you just did there, all the big ones ... excellent!

I also take Lipo6 on occasion, but not every day which might be the difference. On training days i take other things and only use Lipo6 when im not training to help me keep my food intake down. I quite like it if im honest. I found it to be quite effective, but maybe that's because i use it only a couple of times a week?

Oh and btw, i LOVE peanut butter too! I go at a jar of the stuff with a spoon and demolish it

AddictedLifter

Thanks sam. And that sounds like a good idea to try with the Lipo, but I'm have a guy who wants it so too late haha. I'm about 100% sure a caffeine-free supp is the way to go now, so gonna start looking into those.