Moderate Carb Day


9:30 a.m. 40 mins fasted cardio

10:20 a.m. 1 cup egg whites, 1/2 cup oatmeal, 1/2 grapefruit
Carbs-42g
Protein-33g
Fat-2.5g
Calories-328

11:40 a.m. shake (2 Weetabix, 1 scoop whey, 1 cup egg whites, tsp flax oil)
Carbs-35g
Protein-52g
Fat-6.5g
Calories-400

12:15 Train
Bench-135, 155, 185 lbs x5, 205 x2 ()
Weighted Dips- bw+35 lbs 8,8, 6
Ring Pushups- 3x10

1:30 p.m. PWO meal whey in water w/ 5g creatine, 3 rice cakes
Carbs-36g
Protein-27g
Fat-1g
Calories-270

2:40 p.m. PPWO meal 150 g sirloin tip, 1 cup mixed veggies, 1 cup brown rice
Carbs-47
Protein-33g
Fat-12g
Calories-430

5:30 p.m. 150 g Salmon. 1 cup broccoli and cauliflower
Carbs-5g
Protein-41g
Fat-21g
Calories-386

8:00 p.m. 100 g Chicken 1 cup green beans
Carbs-4g
Protein-39g
Fat-14g
Calories-317

11:00 p.m. 1 cup 4% cottage cheese, celery and 2 Tbsp peanut butter
Carbs-13g
Protein-36g
Fat-26g
Calories-435

Current Totals, added in as I go
Carbs-182g
Protein-261g
Fat-83g
Calories-2556

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8:30 a.m. 1 cup egg whites, 2 Weetabix, 1/2 grapefruit
Carbs-43g
Protein-31g
Fat-2g
Cals-312

10:30 a.m. Starbuck's Venti Mocha Frappucino, Zone mrp bar
Carbs-77g
Protein-24g
Fat-9g
Cals-460

11:00 a.m.- 2:30 p.m. Train, sorta Hiked this whole time, around 12 miles

2:00 p.m. Tuna Sandwich
Carbs-32g
Protein-22g
Fat-10g
Cals-297

5:30 p.m. Horrendous Cheat Meal 12 oz NY Strip steak, loaded baked potato, 3 Jalapeno poppers, caesar salad, 2 stuffed potato skins, and 2 chicken fingers
Carbs-124g
Protein-169g
Fat-124g
Cals-2239

11:00 p.m. 1 cup egg whites, 1 scoop whey, 5g creatine, 2 Weetabix, 2 Tbsp Peanut Butter
Carbs-42g
Protein-60g
Fat-18g
Cals-550

Todays Totals
Carbs-318g
Protein-624g
Fat-163g
Cals-3858

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9:30 a.m. 40 mins fasted cardio

10:30 a.m. whey in water & flax
Carbs-3g
Protein-24g
Fat-4.5g
Cals-160

11:00 a.m 1 cup egg whites, 1/4 cup cheese, salsa
Carbs-5g
Protein-32g
Fat-8g
Cals-236

12:00 p.m. Train
Three rounds for time of:
95 lbs powercleans x21
Jack Knife Pushups x12
Time: 7:03

1:30 p.m Chicken and Salad w/ non-fat dressing
Carbs-10g
Protein-20g
Fat-2g
Cals-130g

5:30 p.m Steak and green beans
Carbs-7g
Protein-33g
Fat-4g
Cals-195

8:00 p.m. Chicken Brest and mixed veggies
Carbs-4g
Protein-32g
Fat-4g
Cals-190

11:00 p.m. Chicken and salad w/ non-fat dressing
Carbs-10g
Protein-20g
Fat-2g
Cals-130

12:30 a.m. whey shake w/ celery and natural peanut butter
Carbs-9g
Protein-31g
Fat-17g
Cals-325

Today's Totals
Carbs-48g
Protein-192g
Fat-41.5g
Cals-1366

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9:40 a.m. 45 mins fasted cardio

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Deadlift: 225, 250, 275, 300, 320 lbs x5 (+5 lbs)
Pullups: 3x6
Hammer Curls- 2x15 @ 20 lbs

also played around with a few sets of thickbar and ring pullups, didn't count the reps/sets.

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crossfit gpp day!

Reps: 50, 40, 30, 20, and 10
of: tuck jumps, full decline situps, back extensions

Time: 20:30

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9 a.m. 45 mins fasted cardio

1:30 p.m. Train
Bench- 135, 150, 185 lbs x5, 200 lbs x3
Dips-12,12,7
Seated DB M.Press w/ 45 lbs ea.- 12, 10, 5

Note- I gassed today. For whatever reason I started off strong, and really just ran out of energy at the end. Cutting sux..lol

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Re-feed/Cheat Meal Day
Hiked for about 3 hours. Approximately 10 miles.

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Squats- 135, 155, 185, 205, 255 lbs x5 (+5 lbs)
Romanian Deadlifts- 3x8 @ 190 lbs (+5 lbs)
Knee Raises- 2x20
Full Decline Situps- 2x20

Note- All is going well. Hopefully I can get my squats to something respectable sometime soon. Bought some maltodextrin (sp?) today for PWO shake. So now my carby meals will be right after a.m. cardio, pre-workout, and my PWO shake. Abs are playing hide and seek with me, sometimes they are visible, other times they are not...but I am very please with my progress. Started tanning this week so will get some progress pics up very soon.

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Ring Work/Core Stability Work

Note-Just some light play with the gymnastic rings today. Bit active recovery, bit core work to keep my back issues at bay, bit workout. Going to keep taking 1/2 cup Maltodextrin w/ my PWO shake and see how I get on. Eat, Monitor, and Adjust. Right?

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Deadlift- 225, 250, 275, 300, 325 lbs x5 (+5 lbs, though I about **** my pants and blacked out on 325 lbs)
BO Row- 3x8 @ 95 lbs (+10 lbs)
Pullups- 3x6

Note- This workout was a bit rushed. So very little rest time, but still did well. Went light on the BO Rows since this is the first time doing them since my back injury, felt fine thought. Will post some pics up very soon as my tan is coming along nicely. WOO!

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Bench- 115, 135, 155, 185, 200 lbs x5 (+5 lbs)
DB Military Press- 3x8 @ 50 lbs (+5 lbs)
Dips- 3x8 @ bw + 25 lbs (+5 lbs)
Skull Crushers- 3x8 @ 55 lbs (stay, last one was a big struggle)

Notes- Well, if my calipers are to be believed I dipped into single digits earlier this week, though I will likely ruin that this weekend at my brother's wedding. Oh well, at least I am close.

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O.K. brothers wedding is over. Past few days have been terrible both nutrition and training wise, that ends today. Today diet is back on track, and I start hitting my training 2x as hard tomorrow. Now is the time for the final push, less than one month before my trip to the beach and I want to be in top shape. Will continue to cut/maintain lower bf levels until my birthday on September 20th, when I will attempt a lean bulk. I will not allow myself over 15% bodyfat. I would like to stay at around 12%. I never want to have to cut like I did this time just to say I am happy with myself. 23% bf to 10%ish is a huge change for me, and I like the new me. I never want to feel "fat" again. I am hoping the more I learn about nutrition the leaner I can stay year round and still gain quality mass in a smart, clean bulk.

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5/28
Squats- 135, 155, 185, 205, 230 lbs x5 (+5 lbs)
RDL- 3x8 @ 195 lbs
Full Situps- 2x25
Hanging Knee Raises- 2x25

Today
Bench- 115, 135, 155, 185, 205 lbs x5 (+5 lbs)
DB M. Press- 55 lbs x 8,6 (stay!)
Dips- 45 lbs x 6,8 (try for 3x8)
Skullcrushers- 2x10 @ 55 lbs (+5 lbs)

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Coool mate a very good BF reduction keep it up.

thanks buddy! Pics soon I promise. Still don't feel I look cut at all, but lean and I am pretty happy with that.

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congrats on the lost fat. Its a great feeling to shed that much away. After your knowledge of nutrition and exercise increases its hard to actually get above a certain amount of body fat. I can't get above 15% anymore unless I just absolutely let myself go. Good luck with everything coming up

Thanks man. You ready for football season to start up again? I want to see Auburn blast Bama again in the Iron Bowl and make Saban 6 million dollars wasted! Also, is the smoke from the fires bad where you are? It has been gray for over a week here near Birmingham.

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Fran
21-15-9 reps
of
95 lb Thrusters
Kipping Pullups
Time: 15:24

Note: First crossfit workout in some time and it shows, all sets broken...very tired...lol

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45 mins fasted cardio

Deadlift-135, 225, 275, 295, 330 lbs x5 (+5 lbs)
T-Bar Rows- 135 lbs x8,10,10
Curls- 65 lbs x 12, 8

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