|
Post by fit on Jun 7, 2007 9:52:33 GMT -5
Okay... I'll finally (hopefully) be getting to journaling my latest. I'll add diet and workout details soon.
Started the "cut diet" this past weekend. I'm observing the food generally but not the supps other than the Xtend and I'll use fish oil daily. I've ordered a bottle of Lipo6x that should be here any day now.
Scale hasn't moved but looking a little leaner, feeling tighter... more vascular in workouts.... water to be sure.
Lifts/energy actually up since starting the diet.
40 6'2" 185 ~20%
I cuold easily be bulking (or rather, continue culking) but this is more a summertime vanity project and experiment.
Prepare to smack me around ;D
|
|
|
Post by Karrie on Jun 7, 2007 10:19:25 GMT -5
Great you started a journal!!!! #bconfetti2sq#
Can't wait to see your wo's and diet!!! ;D
|
|
|
Post by mrbeefy on Jun 7, 2007 10:48:40 GMT -5
Cool...now we can compare notes!
|
|
|
Post by fit on Jun 7, 2007 11:06:49 GMT -5
Also- I'm not following the diet's liftng routine. For now I'm sticking with a 3x weekly total body workout. Details when I get home.
|
|
|
Post by RUBICON19 on Jun 7, 2007 13:01:48 GMT -5
Cool. Good luck with it
|
|
|
Post by Tim Wescott on Jun 7, 2007 13:55:01 GMT -5
Looking forward to following along!
|
|
|
Post by fit on Jun 8, 2007 6:36:43 GMT -5
Arrgg trouble at the ranch... had to skip the workout yesterday and today which I'm normally religious about. Back on track Saturday.
|
|
|
Post by mrbeefy on Jun 8, 2007 7:00:22 GMT -5
Hang Tough. I switched day off from Thursday to Tuesday this week becuase my wife got sick on the way to the gym. SHe's ok now. Probably rushed her pre-wo meal I'm following the WO in the Plan..so-so good.
|
|
|
Post by fit on Jun 8, 2007 7:59:19 GMT -5
I'm following the WO in the Plan..so-so good. I may try it- I've fallen in love with this total body workout but it takes a long-ish while to complete and lately the notion of out-in-an-hour has held its merits.
|
|
|
Post by mrbeefy on Jun 8, 2007 8:26:53 GMT -5
Yea, I was doing more of a Instinctive training for a few weeks. The wo schedule listed for the Plan isn't too bad. I may make a few adaptations after I go thourgh the whole thing once.
I've cut back on my cardio a bit too. Doesn't seem to be inhibiting my progress, and it's gicing me room to increase later...plus my knees need the break!
|
|
|
Post by fit on Jun 10, 2007 8:29:04 GMT -5
Finally! Here's yesterday's workout. As I said earlier, I've really enjoyed doing the same workout with A/B rotations on just a few lifts. That said, with summer meaning more yard work and just wanting to be out more, moving to bodypart splits just to shorten the workout has it's appeals. This routine usually takes 90 minutes if I keep moving. I'd love any advice on what you would add/change. I cannot do standard squats/deads for a couple of reasons, not the least of which was falling 2 1/2 stories onto the hood of a truck about 20 years ago definitely need to focus more on rear delts. So... 2 sets of each exercise for the most part, with reps in the 9-12 range. I try to up weights/reps every week. For the first post I'll list A/B's and [glow=red,2,300]illuminated[/glow] the lift I did yesterday. (Listing working sets only) Angled leg press: 450 10/10 [glow=red,2,300]A-Ham Curls[/glow]/B-SLDL's: 140 10/10 Standing Calves super'd with seated: Standing 315 12/11 Seated 140 14/13 Incline BB Bench Press: 125 11/10 Weighted Dips (w/belt) 25# 10/8 Wide-grip Bent BB row: 135 12/12 (need to slow reps down on this one) Chins (to reps totalling 25): 10/9/6 A-Standing Military Press/[glow=red,2,300]B-DB Arnold Press:[/glow] 40 12/10 [glow=red,2,300]A-Rear Delts[/glow] (DB on incline bench)/B-Side Delt Raises/C-Front Delt Raises: 20 10/10 BB Shrugs: 295 12/10, drop to 225-15 EZ BB curls: 70 12/10 Reverse-grip EZ BB curls: 45 10/10 Close-grip BB press: 135 12/12 [glow=red,2,300]A-rope press downs[/glow]/B-rope overhead extensions: 60 10/10 Was a good workout after a messed up couple of days. I drink water mixed with 9 scoops Xtend throughout the workout.
|
|
|
Post by fit on Jun 10, 2007 8:36:27 GMT -5
Sunday June 10 No lifting. Heading to the gym for abs and about 20 minutes cardio. I've gotta mow the yard later, about 90 minutes walking and it'll be 85-90 out. Today's diet so far... following the macro suggestions for the Cut Diet, 3000 calories. My Lipo-6X arrived yesterday. As directed, starting with 2 capsules split into two doses today and tomorrow then upping to 1. Took the first on an empty stomach and then ate about 30 minutes later. Can't say I've felt much from the thermo. A little warmth but nothing else so far. 7:30a Meal 1: Omelet from 6 eggwhites, 1 whole egg, 20z chicken breast, 1 cup fresh spinach. 1/2 grapefruit 2T home-made almond butter 540cal, ~53g protein, 23g carbs, 26g fat ~10a Meal 2: After the gym it will be about 50g protein in a shake with 2T flax oil, 3g fish oil. ~450 cals 43p/0c/22f plus 8oz green beans when I get home. 10:30a-Noon Mowed the yard. Yippee Skippee 12:30p Meal 3 6oz chicken 8oz green beans 4oz avocado 540 cals 61/26/22 2:45 Meal 4 6oz chicken 8oz green beans 1oz almonds 5:45 Meal 5 7oz chicken 9oz green beans 18 almonds 1/2 grapefruit
|
|
|
Post by fit on Jun 11, 2007 6:59:27 GMT -5
I decided this morning I want to try the suggested lifting routine in the Cut Diet afterall. The desire to get out of the gym earlier plus the need to get home and get in the last two meals of the day at a decent hour were my motivators.
So tonight it should be the start of Week One- Conditioning 12-15 reps, 3-4 sets
Chest
Inc BB Flat Bench DB Flyes Push-ups to failure Crunches
I'll amend/add detail tonight.
|
|
|
Post by mrbeefy on Jun 11, 2007 7:45:45 GMT -5
I've been doing the suggested Cut Diet WO, and so far, I like it. It MAKES me do what I gotta do, then get out of the gym. I was spending way too long, and felt like I was over training.
How's your diet doing? How do you feel?
|
|
|
Post by fit on Jun 11, 2007 9:00:06 GMT -5
Pants fitting little looser and looking a wee bit leaner but nothing dramatic. Energy is good. Started Lipo-6x yesterday... can't say that 1 capsule 2x daily did much in terms of energy but, after taking another today, 3 hours ago... I do notice the cumulative effect... feeling a little rev'd right now. I'll take another around 2p and then workout around 5:30p. I know I can lean out getting up at 4:30a and hitting the gym at 5a for daily fasted LISS... but I really don't feel like doing that right now... rather sleep in. So I'll tack on a little HIIT after lifting days on this new plan. Carb up tonight.
|
|
|
Post by mrbeefy on Jun 11, 2007 9:06:57 GMT -5
Great! I'm not as bloated as on previous diets, and I am holding vascularity a little longer after a workout. I still don't beleive a still have bit of bicep pump from Fridays WO! Wish all the muscles will do this
|
|
|
Post by fit on Jun 12, 2007 9:53:10 GMT -5
EDIT: Monday, June 11, Chest First day following the Cut Diet WO:
4 warm-up sets Incline BP: Working (yeah- I have no pecs): 95 15/15/13/12 Flat BP: 115 15/13/13 DB Flyes: 25# 15/15/12 10# 20 slow reps Push-ups to failure: 24 Ab work
yesterday I was really bloated all day, dunno why... felt OK and it was day 3 of low carbs. It was humid and 90 here so maybe that was it.
Today (tuesday) I started the 2 capsules 2x daily of the Lipo-6X. Unlike some other thermo's loaded with capsaicin, etc... I get no blood rush/heta from this. After an hour or so, my energy is definitely up but not like a gerbil on crack. Just elevated... feeling focused. Carb'd up last night, legs tonight.
|
|
|
Post by mrbeefy on Jun 12, 2007 10:54:32 GMT -5
Yup! My chest day too! Pecs are pumped from Doms today. Energy a little down. Legs tonight! Yea baby!
I've been using the Dialene 4. I really don't feel anything, but the scale is moving, so I'm not gonna argue with the results yet.
Have you been using their "backbone" stack?
|
|
|
Post by fit on Jun 12, 2007 13:30:41 GMT -5
Have you been using their "backbone" stack? Yes- I had already been using the Xtend and just added whey back in. But I think it's funny how they talk about mixing the WPI and Xtend.... hmmm lemon, grape, or watermelon... what goes best with Chocolate whey?? I drink the whey right before then the Xtend during after. I'm a big fan of Xtend/BCAA supp'ing. About chest... christ I'm a weakling. Can I ask about legs? Because of back/hip issues I've never been able to do squats with even moderate weight... a suggestion for what to replace with or how to reorder tonights workout if I drop squats? I was thinking I could do light squats, 15 reps each set, and think of them more as warm-ups and pre-exhaust and save it for angled leg press, on which I can go heavy.
|
|
|
Post by fit on Jun 12, 2007 18:20:13 GMT -5
Sigh... got to the gym. No shoes.... legs tomorrow. What a week.
|
|