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My cutting journey - All help appreciated

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chisseled
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2009/08/03 09:57:52 (permalink)
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My cutting journey - All help appreciated

Hi muscletalk users
 
Ive browsed the site for quite a while, but never really decided to post or do any kind of journal before so I'm quite new to this :)
 
Im currently setting out on a goal to cut up and get very lean - my overall all goal is to get around 12 stone, around a 30" waist size and between 10-12% BF - These are some tough goals I set out to acheive so i would really appreciate all the feedback and help I need, to help get me there!
 
My current stats are as follows :
 
Height around 5foot 9/10
Weight 14 stone
neck size 17"
chest 44"
Waist 36.5"
Forearm 12.5"
Bicep 16"
Thigh 26"
Calf 15.5"
Bodyfat im unsure of, I tihnk im around 20-22% atm (hopefully lower) - I have pics ready to upload ive just taken but i dont know how to get them on, so i hope someone to help me here :)
 
Three weeks ago i was over 14 and a half stone, and i decided to cut out the crap i was eating and get back into some hard training, altho i didnt have anything planned on paper. This is my second week into my "official" cut, altho i only got 2 cardio sessions in on my first week so im not going to count it. Ive got my first in today and intend to do 4 more, aiming for 5 per week. alongside a 5 day split with weights.
 
My exercise routine is as follows - Morning HIIT training pre breakfast 30-40 mins, may also include 10-15 mins skipping + plank exercises.
Weights routine is
Monday - Chest Outer/lower + abs All exercises 4x8-12
Widegrip bench press
decline DB press
decline flys
dips
dumbell pullovers
 
Tues- Back All exeercises 4x8-12
Wide grip chins
Deadlifts
DB rows
Tbar rows/or low cable rows
 
Weds - Legs + abs all 4x8-12
Squats
SLDL
Leg extensions
Setated calf raises
 
Thurs - Chest part 2 ( inner,upper) all 4x8-12
inner grip bench press
Incline DB press or incline BB press
Incline flys
Pullovers
Dips again
 
Fri - Rest
 
Sat Shoulders+arms + abs  all 4x8-12
Steated DB Press/superset with straight arm DB raises
Lateral raises
Reverse flys
Shrugs
 
Sun - Rest
 
May mis up certain days instead of rest fri may rest thurs or sat etc, what ever my scedule allows for.
 
Diet has so far been, and is going to be , plus a few aleterations the following..
 
5.45 wake prepare black stea
6.20 drink black tea
6.40 Begin cardio - 30-40 mins HIIT
7.30 2 eggs ( only the whites ) one slice of wholemeal brown toast. May change this to small portion of oats?? feed back please :) + Green tea
 
10.00-10.30 meal 2 - Sardines on 1 slice of toast or chicken breast or turket in a wholemeal pitta /OR cottage cheese with a rivita +  fruit
 
12.30-1300 - meal 3 - Tuna in pitta or chicken in pitta ( going to start making rice ) + fruit + Green tea
2.30 - Weights
15.30-1600 - Meal 4 -chicken and pasta or tuna+pasta + small portion of veg (small portion) + green tea
No more carbs now
 
18.30 - 2 slice of turkey breast or chiken or tin of tuna
 
20.00 - As above
 
22.00 BED
 
I havnt got the food i eat weighed yet etc, but im going to do that strictly the following week once i get some small scales this week.
Also im not taking any sups yet, but i intend to introduce some IMPACT WHEY  and L-Glutamine once i get some more cash soon, but i beleive a solid diet is the key too cutting anyway then its trainig then sups.
 
As i mentioned all feedback wil be greatly appreciated, and i intend to post ehat i do and what i eat each day so you can help me along my tough journey :)
 
Some critical feedback id like is -
How long will it take me to reach my goals (im aiming for 12-15 week) ?
How is my diet/ training reigeme
How do i post pics
feedback on pics
 
Again thanks and i look forward to posting more :)
#1

26 Replies Related Threads

    brittas
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    Re:My cutting journey - All help appreciated 2009/08/03 10:17:16 (permalink)
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    Hi mate, I got your PM so thought I'd pop in and offer some help.
     
    It looks like you've got most things covered so it's really just a case of running with it and see how the fat loss goes.
     
    Few things to point out........
     
    You don't want to be doing HIIT on a morning unfuelled.  You're in danager of burning some muscle doing that.  Personally, I'd do about 40 mins SSCV on a morning, 5 days a week.  Then increase this as the cut goes on.  I got up to 60 mins when i was cutting.
     
    Your breakfast looks a bit low in protein.  I don't think you need to calorie count as such, but it'd be worth adding up all the calories, carbs, protein, fat in your diet to make sure you're on track.
    #2
    chisseled
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    Re:My cutting journey - All help appreciated 2009/08/03 10:20:58 (permalink)
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    Hey mate, cheers for the input

    Ahh on the cardio, got told about hiit , but i cn see where your coming from so ill try the sscv, im fairly naturally fit from along time boxing so i reckon i could push out an hour at a decent pace

    for breakfast shud i have an extra egg? i was tihnking when i get my whey, im going to have my whey straight after running then leave it 30 mins till breakfast.. what does that sound like?
    #3
    chisseled
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    Re:My cutting journey - All help appreciated 2009/08/03 10:24:54 (permalink)
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    p.s. how do ig et the pics up? got a few to uload, then you can see where im at have a look how far i have to go, plus have a guess at my BF :) cheers
    #4
    chisseled
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    Re:My cutting journey - All help appreciated 2009/08/03 17:42:38 (permalink)
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    Well todays gone as follows

    6.30 morning cardio
    7.30am brekfast - 2 egg whites 1 slice wholemeal brown toast+green tea
    10.00 - roast turkey in pitta x2 with salad. apple,bannana
    12.30 - cottage cheese on rivita + green tea
    2.30 - sardines,1slice brown bread, 1 apple
    3pm train - chest + abs
    wide grip bench press - 4x15,12,10,10, 40kg,50kg,60kg,70kg
    decline DB press - 4x15,12,10,8 20kg,22kg,24kg,24kg
    decline flys - 4x12,12,12,12 - 8kg,10kg,12kg,12kg
    DB pulllovers - 4x12,12,10,8,-20kg,22kg,22kg,22kg
    Dips - 4xfailure
    crunches - 3xfailuer
    hanging leg raises - 3xfailure
    After workout 1600 - 1slice roast turkey 1 orange - really need to get some whey plus glutamine...
    18.00 going to have some brown rice+chicken
    2000 - going to have a tin of tuna or small portion of cottage cheese
    2200 - bed

    bring on tomoz morning cardio :)
    #5
    chisseled
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    Re:My cutting journey - All help appreciated 2009/08/04 08:56:09 (permalink)
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    Just got my morning cardio done :)

    question - How long will it be before i start noticing fat loss? and where will i notice it first?
    #6
    Ryanm8655
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    Re:My cutting journey - All help appreciated 2009/08/04 10:57:26 (permalink)
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    Hi mate,

    Your diet looks good if you're sticking to it, if you're not getting the results you want then tweak it a little in areas. Not sure what are good timeframes to consider it worth tweaking if you don't have noticable results but maybe someone with more experience could comment here? 

    To put up pictures go to www.photobucket.com and create and account, then upload the images to there and you'll see a link to embed image below.

    Will say something like [IMG]fileaddress[IMG/] if you copy and paste that into this thread it'll appear.

    Given me an idea of what I need to do now.

    One thing I've noticed you're doing that I'm definitely doing differently is instead of black tea before training and green tea after morning cardio, I'm just having a mug of green tea before the morning cardio. 
    post edited by Ryanm8655 - 2009/08/04 10:59:47
    #7
    chisseled
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    Re:My cutting journey - All help appreciated 2009/08/04 12:19:08 (permalink)
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    Hi mate, im sticking to the diet best i can, its gona tweak a litttle when i get my scales and whey and glutamine..
    figured out the pics now.. thanks :)
    I feel the black tea really helps to wake me up fast, dont really get that effect with green tea.
    Good luck with your programme mate
    #8
    chisseled
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    Re:My cutting journey - All help appreciated 2009/08/04 12:21:05 (permalink)
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    Getting the pics on now, feel free to tear me apart and tell me how outa shape i am ;) ha.. but please just need feedback, how much bf im carrying, what i need to work on more etc... tryed a few shots from diff angles.

    Back shot relaxed

    #9
    chisseled
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    Re:My cutting journey - All help appreciated 2009/08/04 12:21:53 (permalink)
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    Front shot
    #10
    chisseled
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    Re:My cutting journey - All help appreciated 2009/08/04 12:22:42 (permalink)
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    front shot left bi - even tho right is better :p
    #11
    chisseled
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    Re:My cutting journey - All help appreciated 2009/08/04 12:23:23 (permalink)
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    front shot 2
    #12
    chisseled
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    Re:My cutting journey - All help appreciated 2009/08/04 12:23:57 (permalink)
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    Thigh sghot
    post edited by chisseled - 2009/08/04 12:25:21
    #13
    chisseled
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    Re:My cutting journey - All help appreciated 2009/08/04 12:24:25 (permalink)
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    Thigh#2
    #14
    chisseled
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    Re:My cutting journey - All help appreciated 2009/08/04 12:25:41 (permalink)
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    All pics done :)
    #15
    chisseled
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    Re:My cutting journey - All help appreciated 2009/08/04 12:25:43 (permalink)
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    All pics done :)
    #16
    Cardiff Muscle
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    Re:My cutting journey - All help appreciated 2009/08/04 14:25:19 (permalink)
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    Hey bro, your not "out of shape" pursay, but yes there is a lot of room for development.

    Firstly to help you out on body parts.
    Chest: you need to be hitting the upper chest a lot more for development. My suggestion is to focus on incline bench press with a bar bell. Go lighter that normal, 12 rep range with as wide a grip as possible. This will bring in the upper chest by the collar bone as well as give a better sweep to the arm pit. Also in regards to set's I would say 5-6. However only do 4 excercises as 20+ sets for anybody part is enough.
    Lats: You need thickness and width. Basic's here bro, wide grip pull downs, dead lift's and bent over rows. Again forget heavy, hit the weight where you actually FEEL the muscle pulling as you train, this is the best way.
    Legs: Focus on the hamstrings more to give more side width.

    Arms: Just train Triceps, although this is prolly crap advise. I HATE training arms expecially bicep so I hardly hit them ever. Yet I have 18inch arms....I put it down to tricep work as it takes up the majority of the upper arm.

    ABS: well this is down to hard, painfull, fasting diet and cardio. I'll get back to you on this bro. I'm currently running high protien, low carb and high natural fat (main food source is white fish).

    It's working presently with the cardio as I'm getting nice cuts on the obliques, which to me is a sign of a low body fat.

    All in all, you have a decent frame to work to mate. Not fat, not skinny, just a really good starting point!

    Good luck mate.

    #17
    chisseled
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    Re:My cutting journey - All help appreciated 2009/08/04 18:27:13 (permalink)
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    Hey mate, cheers, its just when your not happy with your self you feel alot more outa shape than you actually are!
    Ill concentrate on the upper chest hard then, really work it, how do you feel about incline flys also?
    lats i struggle with i know, i dont really have a good pull down machine at the gym im currently training at, so how about copncentrating on wide grip chins?  will get incolved with the bent over rows more :) i used to do them a fe years back when i wanted to bulk.
    ive often neglected my hams in past so feel they lag abit more than my thighs...
    ill give the lowering down on the bis exercies a go see how i get on i just lvoe the bicep pump ha, i always feel back givs the bis a great work tho...
    as for abs, gona be tough just gota stick to a strict diet and keep up with the cardio, just purchesed some new scales today so gona start a real good diet tomoz measuring food etc, take a sample cutting diet from here. how long before the abs come out you think? also what body fat do you think?

    training day back -
    wide chins - 4 sets failure
    deads 4x15,12,10,10, 60kg,80kg,100kg,100kg
    cable rows - 4x15-12-12-10 40kg,50kg,60kg,60kg
    tryed strat arm lat pulldowns on pulley machine today - 4x15 - didnt really think muchof the exercise was reccomended by a friend will do the bb rows next time or db rows...

    diet today.
    6.30 black tea
    6.40 morning cardio
    7.30 2 eggwhites 1 slice wholemeal toast. (got some oats now)+ green tea
    11.00 - 2x pittas with fresh chicken in, apple, bananna + mug green tea
    13.30 - sardines on wholemeal toast
    14.50 train ( got to gym late got caught up with a friend in town )
    1600 - fresh chicken 200g weighed from morrisons finest staff :)
    18.30 - about to make some basmati rice and got some chicken mm :) maybe a mug of green tea cnt get enough of the stuff , need to get some mixed veg too

    20.00 may try some cottage cheese?

    21.30 around bed time sleep ready to get back up at 5.45 :)
    #18
    chisseled
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    Re:My cutting journey - All help appreciated 2009/08/04 18:27:31 (permalink)
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    Hey mate, cheers, its just when your not happy with your self you feel alot more outa shape than you actually are!
    Ill concentrate on the upper chest hard then, really work it, how do you feel about incline flys also?
    lats i struggle with i know, i dont really have a good pull down machine at the gym im currently training at, so how about copncentrating on wide grip chins?  will get incolved with the bent over rows more :) i used to do them a fe years back when i wanted to bulk.
    ive often neglected my hams in past so feel they lag abit more than my thighs...
    ill give the lowering down on the bis exercies a go see how i get on i just lvoe the bicep pump ha, i always feel back givs the bis a great work tho...
    as for abs, gona be tough just gota stick to a strict diet and keep up with the cardio, just purchesed some new scales today so gona start a real good diet tomoz measuring food etc, take a sample cutting diet from here. how long before the abs come out you think? also what body fat do you think?

    training day back -
    wide chins - 4 sets failure
    deads 4x15,12,10,10, 60kg,80kg,100kg,100kg
    cable rows - 4x15-12-12-10 40kg,50kg,60kg,60kg
    tryed strat arm lat pulldowns on pulley machine today - 4x15 - didnt really think muchof the exercise was reccomended by a friend will do the bb rows next time or db rows...

    diet today.
    6.30 black tea
    6.40 morning cardio
    7.30 2 eggwhites 1 slice wholemeal toast. (got some oats now)+ green tea
    11.00 - 2x pittas with fresh chicken in, apple, bananna + mug green tea
    13.30 - sardines on wholemeal toast
    14.50 train ( got to gym late got caught up with a friend in town )
    1600 - fresh chicken 200g weighed from morrisons finest staff :)
    18.30 - about to make some basmati rice and got some chicken mm :) maybe a mug of green tea cnt get enough of the stuff , need to get some mixed veg too

    20.00 may try some cottage cheese?

    21.30 around bed time sleep ready to get back up at 5.45 :)

    cheers for the feedback much appreciated
    #19
    Ryanm8655
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    Re:My cutting journey - All help appreciated 2009/08/04 20:44:39 (permalink)
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    Keep it up mate :)

    You're in much better shape than I am lol!

    #20
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