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Shredding time!

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jdhar
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2003/07/11 02:05:39 (permalink)

Shredding time!

Summary: Weights - Forearms, Biceps, Quads and Hams
Cardio - no extra
Weight - 166.5 lb
Nutritional intake - 287/295/60g (P/C/F), 40%/41%/19%

Hey everyone!

I saw everyone elses journals, and thought I should maybe start my own. I have been keeping track (extensively) in a nice Excel spreadsheet, so I figure why not post results here daily to also receive some feedback. Some background...

I'm a 19 year old, 6'0" male, and I want to lean down big time. I do'nt have that much body fat left, my pack is finally starting to show, but I want to get much more lean. So I will post my food intake here, along with my weight and other vitals, and I will appreciate any feedback that you may have!! All my food values are in P/C/F format (Protein/Carbs/Fat), while all my weight lifting is done in sets of 12/10/8.

Weight day - Biceps/Forearms, Quads and Hams (it's a tough day).
Cardio - none extra... (oh, keep in mind that I rollerblade with HIGH intensity on a daily basis, probably 30 minutes in total, since I'm a University student and I go back and forth from campus a lot).

7:30 - Wake. Oatmeal with a bit of brown sugar - 8.96/47.67/4.27
Whey protein mixed with just water - 22/2/2
2 Xenadrine EFX pills

10:30 - Apple - 0.52/39.78/1.04

12:00 - Workout

Biceps - Standing dumbell curls, Preacher bar curls, 21's
Forearms - Hammer curls, over-the-bench forearm curls and reverse over-the-bench forearm curls
Quads - Hack Squats and Leg Extensions
Hams - Deadlifts and Flat hamstring curls.

1:00 - End workout. 500mL of Orange Juice mixed with Whey - 24.8/55.2/2

Weight - 166.5 lb

1:30 - 275g of X-lean cooked chicken breast - 85.25/0/9.9
2 carrots - 1.6/16.16/0.32

3:00 - Home-made protein bar - 13.5/22.75/12.59

5:00 - A whole frikin tub (750g) of non-low-fat yogurt. I know, that's horrible.. I was a big yogurt freak until I calculated actually how many carbs were in them, so I jus thave to finish the few tubs that I have left, and then I'm done.
22.28/103.99/9.28 - that looks so depressing, 100 grams of carbs...

7:00 - Dinner - Chicken breast stir-fryed with Broccoli, Carrots and Mushrooms - 62.49/16.39/7.2475

9:00 - Protein mixed with Water - 22/2/2

12:00 sleep time - Protein mixed with Water - 22/2/2

I'm having problems deciding what to have with my protein shake before sleeping... some have suggested Grapeseed oil to slow down absorption, but I'm not sure what I should be taking - something that will release carbs slowly (ie: complex carbs), something to release protein slowly (casein), or both... what does my body need at night the most? .

Anyway, I will be using the development of my abs as a guage to see how this new diet and Xenadrine is working. As it stands, they are all mildly visible (with the upper 4 much more defined), however, not to the point where I want them to be.

Have a good nite :-)

Jai










#1

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    aussiebastard
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    RE: Shredding time! 2003/07/11 09:32:14 (permalink)
    6 foot @ 165lb's you must be pretty lean. To drop a bit more i'd suggest reducing your carbs more, currently your around 300 carbs a day, reduce to 150.

    You should give legs it's own day and introduce normal squats. Bi's do with Shoulders. Chest with tri's. back on its own. Move deadlift to back day.

    Good luck!

    work out your abs to increase definition
    #2
    jdhar
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    RE: Shredding time! 2003/07/11 13:01:05 (permalink)
    Ya, I definitely do squats.. it's just I rotate my exercises a lot, and unfortunately, I'm one off those guys who doesn't like legs that much :-) But regarding my weight, one would think 167 @ 6 foot is lean, but if you were to look at my stomach, you wouldn't think so. I actually have a theory though... in all honesty, I'm not exactly fat, I have good definition almost everywhere. It's just my torso is extremely short... meaning my legs are really long. When I'm sitting down, I'm about as tall as 5'5" girl (which is kinda funny) because my body is so short. So I figure that it 'looks' like I have more fat because my muscles/fat are more compressed in the torso... I have no idea if this theory makes sense, but hey, it's worth a try :-)

    Also, I definitely plan on cutting carbs. What you read as my first day was kind of a bad indication of what I'm doing... I had 300 carbs because of that damn tub of yogurt, and I have to rid my supply of yogurt first. What I decided to aim for is a 2200 cal/day intake with a 40/40/20 split, yielding about 220g of carbs. I was then thinking in about a week from now, drop the calorie intake to 2000 with a 50/30/20 split... does this sound like a good cutting plan?
    #3
    Burton
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    RE: Shredding time! 2003/07/11 14:11:06 (permalink)
    It's definitely a good idea to reduce calories and carbs gradually... most people who are going from a bulking cycle to a cutting cycle have a few weeks of maintenance and it's true to say the slower you loose fat the less muscle you'll loose. You have to bear in mind that 220g carbs is still fairly high tho and you probably won't start noticing serious fat-loss until a couple of weeks into a sub-200g carbs\day diet.

    I'd also recommend that you up the cardio... first thing in the morning before breakfast 4 days a week. Fat burners or homemade ECA stack will speed things up slightly.
    #4
    Burton
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    RE: Shredding time! 2003/07/11 14:12:11 (permalink)
    I'm currently cutting, here's an example of a days intake:
    #5
    jdhar
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    RE: Shredding time! 2003/07/11 16:04:21 (permalink)
    Thanx for your reply Burton, that example is definitely something that I needed!!! So how does this sound... if I take in 2200 calories (which is about the same as you, how old are you??) with a 50/35/15 split... that will give me 275g of Protein and 190g of Carbs... sound reasonable? And by looking at your post-training/cardio shake, how come you don't have anything to spike your insulin? You seem to just have whey in water.. is there a reason for this? Or is this recommended while cutting. Keep in mind that I do a lot of cardio... like I mentioned, I'm doing 4-5 days a week of 45 minutes runs first thing in the morning (very hard ones mind you since it's all hills), the off days I'm doing HIIT, and everyday I rollerblade with high intensity for about 30 minutes. I don't think I could do much more!!!
    #6
    jdhar
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    RE: Shredding time! 2003/07/12 06:05:52 (permalink)
    Summary: Weights - Triceps and Obliques
    Cardio - none extra
    Weight - 166 lb
    Nutrition - 232/220/72 - 38/36/27%
    July 11th

    Alright guys, here's the log for July the 11th. I decided to just have whey with nothing else before bed, and I am going to try a whey/water before my morning run tomorrow, and after with some OJ. Once I get some Dextrose, I will replace the OJ with it. The weekend are my days off for weights, so I will primarily be doing cardio. Should I lower my protein intake on these days, or maintain it? I have also changed my target intake to 2200 with a 50/35/15 split... I'm trying to make up my mind and settle on a goal so I can try this out for a few weeks, and I think I might stick with this unless someone can point out something I am doing wrong.

    If someone could tell me what they do on days where they don't do weights (regarding protein intake), I would appreciate it... should I just cut out my post-workout shake? Oh, and I decided to scrap listing the exercises I do since my primary focus is losing fat and what I'm eating. Thanks all!!!!

    8:00 Oatmeal 9.0 47.7 4.3
    8:30 Protein w/ Water 23.0 2.0 2.0
    11:00 Vector 13.2 47.4 2.6
    12:00 Protein bar 13.9 22.8 12.6
    13:00 Protein w/ Water 23 2 2
    13:30 Lunch - 6" Subway sub 23 47 5
    15:30 2 Carrots 1.6 16.2 0.3
    17:30 Protein w/ Water 23 2 2
    19:00 Dinner 42.5 4.9 25.0
    21:00 Protein w/ Water 23 2 2
    22:00 Protein Bar 13.9 22.8 12.6
    23:00 Protein w/ Water 23 2 2

    = 232.0g 218.6g 72.4g
    = 38% 36% 27%
    2453 calories (still a bit too much)
    + 4 Xenadrine pills


    I kinda cheated today, but not by choice. I have to go grocery shopping, so I didn't have all the food I needed... hence the Subway sub and extra protein bar I threw in there...

    #7
    jdhar
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    RE: Shredding time! 2003/07/13 05:46:38 (permalink)
    Summary: Weights - none
    Cardio - 40:00
    Weight -
    Nutrition - 177.4/188.4/63.5 = 2034.3 kcals
    35%/37%/28%

    Being a weekend, when I don't do any weights, I'm not sure how I should adjust my protein intake. Basically, i will try this approach of ~180-200g on off-days, an around 275 on on-days. Today, the fat intake was a bit high due to the pork for lunch, but I had to get rid of it since it was the last batch. Since I went grocery shopping today, I have all new and fresh supplies... I also tried my hand at making a new batch of protein bars. I used a Recipe found on this site (the most popular one, can't remember the name off hand.. uses honey and pb).. but I replaced the honey with egg whites. the results? Well, I learnt that I can't crack an egg at all... and second, it tastes horrible. I shouldn't have underestimated the strength of honey. Oh well, the protein bar has alot more protein now tho :-) I am also using 1 tsp of flaxseed oil before bed now with 23g of protein in water, and will see how this goes.

    11:30 Wake - Whey in water - 23.0 2.0 2.0
    12:30 Run - 40 minutes
    13:30 Whey and Oatmeal - 32.3 57.6 6.3
    16:30 2 Fruit2Go Bars- 24.0 0.0 2.0
    18:00 Yogurt- 22.3 104.0 9.3
    19:45 Protein bar - 13.9 22.8 12.6
    20:00 Dinner - pork - 39.0 0.0 24.6
    23:00 Protein w/ Water+Flax- 23.0 2.0 6.7
    = 177.4/188.4/63.5 = 2034.3 kcals
    = 35% 37% 28%
    + 4 Xenadrine pills


    #8
    jdhar
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    RE: Shredding time! 2003/07/14 04:39:34 (permalink)
    Summary: Weights - none
    cardio - 40:00
    Weight - 167
    Nutrition - 214/164/38 = 1858.18 kcals = 46/35/18%

    I have finally made up my mind (I think). I am going to stick with a 45/40/15 split, both for on and off days.. 2200 kcals for lifting days, and 1800 for non-lifting. Throughout the next few weeks, depending on my weight, I will reduce both of the calorie intakes.

    12:00 Protein w/ Water + 2 Xenadrine 23.0 2.0 2.0
    12:15 Run Run Run Run
    13:15 Protein w/ Water 23.0 2.0 2.0
    13:45 Oatmeal, Raisins, Brown sugar + Multivitamin 9.6 62.4 4.4
    15:30 Chicken, Yogurt, Flaxseed oil + 2 Xenadrine 56.2 18.6 11.7
    17:30 Apple + Raisins 1.2 55.5 1.1
    20:00 Chicken breast, Broccoli, Carrots, Mushrooms 55.2 20.3 7.8
    22:00 Protein w/ Water 23.0 2.0 2.0
    0:00 Protein w/ Water + Flax 23.0 2.0 7.0
    214.2 164.8 38.0 1858.1795
    46% 35% 18%
    #9
    jdhar
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    RE: Shredding time! 2003/07/15 15:34:37 (permalink)
    July 14th
    Summary: Weights - Chest and upper abs
    cardio - None
    Weight - 164
    Nutrition - 250.8/223.8/42.9=2284.5 kcals
    44%/39%17%

    I was shocked to see my weight today, 164!!! I'm hoping that it was just a fluctuation that caused it to go so low, we will find out for sure when I weigh myself again tho. If I really have lost that much weight already, I'm going to have to either up the calorie count, or lower the cardio - I will try the second first, since I don't mind doing less cardio :-) Anyway, here's what I did at the gym.

    Chest - bench, incline bench, flat DB press, upright seated chest press, decline bench and cable fly's
    Upper abs - machine resistant crunches, bicycle kicks, decline crunches, ball crunches (and boy are they sore today!)

    7:45 Oatmeal, Brown sugar, Raisins, Protein + 2 Xen. 32.6 64.4 6.4
    11:00 250mL milk, 1 egg white, tangerine 12.8 22.7 0.6
    12:00 Lift Lift Lift Lift
    13:00 Post workout shake - Protein, Water, Dextrose 23.0 66.0 2.0
    13:30 Lunch - Chicken breast and 1 Carrot 58.2 12.1 3.5
    15:30 Protein Bar + 2 Xen and Vitamins 13.9 22.8 12.6
    17:00 Yogurt 3.7 9.3 0.0
    19:00 Chicken Tandoori, Carrots and Mushrooms 60.6 22.5 9.1
    21:00 Protein with Water 23.0 2.0 2.0
    23:30 Protein with Water, Flaxseed oil 23.0 2.0 6.7
    250.8 223.8 42.9 = 2284.5
    44% 39% 17%

    #10
    jdhar
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    RE: Shredding time! 2003/07/17 05:19:04 (permalink)
    July 15th:
    summary - Weights - Back and Calves
    Cardio - none
    Weight - 165
    Nutrition - 246.0/215.7/45.1=2252.7 kcals
    44%/38%/18%

    10:30 Oatmeal, Raisins, Brown sugar, Protein + 2 Xen 32.6 64.4 6.4
    11:30 Lift Lift Lift Lift
    13:00 Protein w/ Water, Dextrose 23.0 66.0 2.0
    13:30 Chicken breast and carrots 58.5 24.2 3.7
    15:30 Protein bar with 2 Xen, Multivit 13.9 22.8 12.6
    17:00 Glass of Milk 8.8 13.0 0.4
    19:00 Chicken, Broccoli, Carrots, Mushrooms 62.1 20.3 8.8
    21:00 Protein w/ Water, Almonds 24.1 3.0 4.5
    23:30 Protein w/ Water, Flaxseed Oil 23 2 6.7
    246.0 215.7 45.1 2252.7
    44% 38% 18%

    Looks like my weight went up again, stupid fluctuations. I really need to figure out my BMR so I can judge how many calories I should add/remove... settle down damn you!!! '

    Back - Rows, Dumbell rows, Wide grip t-bar rows, High iso-lateral rows, Narrow grip lat pulldown, Wide grip lat pulldown, lower back hyperextensions
    Calves - standing calf press, calf presses on a leg press machine, seated calf raises.
    #11
    jdhar
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    RE: Shredding time! 2003/07/18 16:17:22 (permalink)
    July 16th:
    Summary - Weights - Shoulders, Lower abs
    Cardio - none
    Weight - 165.5
    Nutrition - 245.1/221.4/43.4=2256.6 kcals
    43%/39%/17%


    12:00 Oatmeal, Raisins, Brown sugar, Protein + 2 Xen 32.6 64.4 6.4
    13:00 Lift Lift Lift Lift
    14:00 Protein w/ Water, Dextrose 23.0 66.0 2.0
    14:30 Chicken breast and carrots 59.4 24.2 3.8
    15:30 Protein bar with 2 Xen, Multivit 14.7 14.3 12.6
    17:30 1 Cup of Yogurt, 1 egg white and 150mL of OJ 11.8 35.2 0.0
    19:30 Chicken Tikka, Broccoli, Mushrooms 57.6 13.3 9.9
    21:00 Protein w/ Water 23.0 2.0 2.0
    23:00 Protein w/ Water, Flaxseed Oil 23 2 6.7
    245.1 221.4 43.4 2256.6
    43% 39% 17%

    Shoulders - Military press, Dumbell press, Seated Lateral dumbell raises, Shrugs, Front cable raises, Bent over cable lateral fly's, Peckdeck reverse fly's
    Lower abs - incline leg lifts, pilot chair leg raises

    July 17th:
    Summary
    Weights - Biceps, Quads and Hams
    Cardio - 10 minutes of HIIT
    Weight - 164
    Nutrition - 255.1/214.8/44.8= 2282.8 kcals
    45%/38%/18%

    10:00 Protein + 2 Xenadrine 23.0 2.0 2.0
    10:15 HIIT HIIT HIIT HIIT
    10:30 Protein 23.0 2.0 2.0
    11:00 Oatmeal, Raisins, Brown sugar, Protein + 2 Xen 9.6 64.4 6.4
    12:00 Lift Lift Lift Lift
    13:00 Protein w/ Water, Dextrose 23.0 66.0 2.0
    13:30 Chicken breast and carrots 68.9 24.2 4.3
    15:30 Protein bar w/ 2 Xenadrine 14.7 14.3 12.6
    17:00 125 mL of Yogurt and Milk, 1 Egg White 11.6 16.1 0.2
    20:00 Chicken Tandoori, Broccoli, Mushrooms 58.3 23.8 8.6
    23:00 Protein w/ Water, Flaxseed Oil 23 2 6.7
    255.1 214.8 44.8 2282.8
    45% 38% 18%

    Biceps - barbell curls, reverse preacher isolation dumbell curls, hammer curls
    Quads - Squats, leg press
    Hams - Deadlifts

    #12
    Big Les
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    RE: Shredding time! 2003/07/18 17:39:40 (permalink)
    Nicely does it - keep going there!
    Post some pictures then .

    big les
    #13
    jdhar
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    RE: Shredding time! 2003/07/19 17:09:44 (permalink)
    July 18th:
    summary - Weights - Triceps
    cardio - none
    Weight - 163
    Nutrition - 255.5/260.6/44.6=2465.8
    41%/42%/16%

    10:30 Protein + 2 Xenadrine 23.0 2.0 2.0
    11:00 Oatmeal, Raisins, Brown sugar, Protein + 2 Xen 9.6 64.4 6.4
    12:00 Lift Lift Lift Lift
    13:00 Protein w/ Water, Dextrose 23.0 66.0 2.0
    13:30 Chicken breast and an apple 57.5 39.8 4.3
    15:30 Protein bar w/ 2 Xenadrine 14.7 14.3 12.6
    17:30 Protein and Milk 31.8 15.0 2.4
    20:00 Chicken Tandoori, Broccoli, Mushrooms, Yogurt 72.9 57.1 8.2
    23:00 Protein w/ Water, Flaxseed Oil 23 2 6.7
    255.5 260.6 44.6 2465.8
    41% 42% 16%

    Triceps - Seated overhead dumbell press, close-grip bench, skull crushers, bench dips, narrow dips, reverse pushdowns.

    Man, I guess I splurged today (look at my caloric intake, +200 what it's supposed to be!!!). I had a frikin tub of yogurt, that's why. It was just staring me in the face, saying EAT ME , EAT ME!! So it was either that or hte ice cream sandwich. I figure I made the better choice of the two. But that's ok.. my weight is dropping like mad... I have lost 5 lbs in 10 days, which I'm not sure if that is safe or not. That's 1 lb ever 2 days..., when they normally recommend 1-1.5 every week. Since I am officially in week 2 now, I am going to maintain this level of intake, and if I keep dropping, I will up the intake by ~300 caloriers a day, see if that levels off the weight loss a bit. OVerall though, noticing my abs coming through, which is good (pics coming soon, as soon as I get the guts to post them, heh). I also decided to make 2 switches... one, I'm going to have casein before bed, I just have to buy some, and 2) huge change in my workout (to come Monday since hte weekend is off). I am going to start compounding similar muscle groups (bi's and back for eg, chest and tri's...) and see where that takes me. It's time for a shock baby!!!!



    #14
    jdhar
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    RE: Shredding time! 2003/07/20 06:40:30 (permalink)
    July 18th:
    summary - Weights and Cardio - none
    Weight - 163
    Nutrition - 207.6/173.6/33.3=1824.5 kcals
    46%/38%/16%


    12:15 Protein w/ Water + 2 Xenadrine, MultiVit 23.0 2.0 2.0
    12:30 HIIT HIIT HIIT HIIT
    13:30 Oatmeal and Protein 32.6 64.4 6.4
    16:30 Chicken with Potato + 2 Xenadrine 53.6 40.0 9.2
    17:00 Rice Cake 0.7 11.0 0.3
    18:30 Yogurt, Egg white, Milk, OJ and Raspberries 20.6 46.6 1.1
    20:00 Chicken with Brocolli and Mushrooms 54.1 7.6 7.6
    00:00 Protein w/ Flaxseed Oil 23 2 6.7
    207.6 173.6 33.3 1824.5
    46% 38% 16%

    Man, I gotta find a source of Maltodextrin, there aren't any locally!!! I can only find Dextrin, which is what I have been using. And the store I went to today didn't have any casein, so I'll have to wait until Monday to grab a hold of some. Bla, this sucks. It's the weekend, and I'm dropping my calorie intake as planned to 1800. If I have another huge weight loss like I did last weekend, I will bump it up to 2500 during the week and 2200 during the weekend ,see how that holds out. Tomorrow is cheat day though, so let see how that goes :-) I have no idea how I plan on counting the calories if I'm going to eat out... that should be interesting.
    #15
    jdhar
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    RE: Shredding time! 2003/07/22 01:55:00 (permalink)
    July 20th
    Summary - Weights and Cardio - none
    Weight - 163
    Nutrition - 207.3/351.6/67.8=2845.6 kcals
    29%/49%/21%

    12:30 Oatmeal with Honey, and Protein, 2 Xenadrine 32.6 70.1 5.4
    13:30 2 Rice Cakes, Ice cream sandwich 3.7 50.0 6.2
    14:30 Chicken, Potato, Spaghetti and 2 Xen 55.3 111.3 7.7
    17:30 Yogurt, OJ, Milk and Egg Whites 18.3 31.2 0.3
    18:00 Chicken with Brocolli and Mushrooms 40.3 2.3 5.7
    22:00 2 Ice Cream sandwich bars, 2 protein bars 34.1 84.7 35.8
    23:00 Protein w/ Flaxseed Oil 23 2 6.7
    207.3 351.6 67.8 2845.666667
    29% 49% 21%


    OH MY GOD! This was my first 'cheat day'.. I think it turned into a fat fest. I can't believe I ate that much... check out the ice cream sandwiches, THREE OF THEM!!! I'm going to pay for this day, no doubt. I have decided not to have a cheat day any more though since I feel so crappy now... it will be a lot easier for me to sneak one meal in a week than it will be to cheat all day and feel this bad. Man, I'm definitely going to tip the scale tomorrow. I HATE THIS CRAP! lol.
    #16
    jdhar
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    RE: Shredding time! 2003/07/23 03:15:39 (permalink)
    July 21st
    Weights - biceps and back
    Weight - 166
    Nutrition - 235.9/202.7/37.2=2089.2
    45%/39%/16%

    Back - chinups, barbell rows, dumbell rows, upright rows, narrow grip t-bar rows, lower back hyperextensions
    Biceps - barbell curls, preacher dumbell curls, hammer curls

    9:45 Protein w/ Water, 2 Xenadrine and Multivit 23.0 2.0 1.0
    10:00 HIIT HIIT HIIT HIIT
    11:00 Oatmeal, Brown sugar, Raisins and Protein 32.6 64.4 5.4
    12:00 Lift Lift Lift Lift
    13:00 Post workout - Protein and Dextrose 23.0 66.0 1.0
    13:30 Chicken breast and Apple 57.4 28.9 4.1
    16:30 Protein bar and 2 Xenadrine 14.7 14.3 12.3
    19:00 Chicken with Brocolli, Carrots and Mushrooms 51.7 15.1 7.3
    21:30 Protein with Water 11.5 1.0 0.5
    0:00 Protein w/ Flaxseed Oil 11.5 1 6.2
    225.4 192.7 37.8 2012.6
    45% 38% 17%

    So as you can see, I gained a bit of weight after cheat day... LAST TIME I DO THAT!! Man, I feel horrible. Anyway, today is a day of changes... first, I am switching my routine in the gym. I am going to start compounding similar muscle groups, ie, biceps and back.. and second, I finally got some casein, so that will be in my pre-sleep shake.

    I also made the decision to start Creatine, but not now. This will be after I'm done cutting... probably in 5 weeks or so. It was a hard decision since I convinced myself I wouldn't go on it again, but I don't know what swung me... probably the same force that convinced me to go on Xenadrine EFX (I'm also thinking of going on an ECA stack if this stuff doesn't produce more results - I'm convinced that the gains I have made so far could have been made without it). Anyway, decisions for another day...



    #17
    jdhar
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    RE: Shredding time! 2003/07/25 04:56:31 (permalink)
    July 22nd
    Weights - Shoulders
    Cardio - none
    Weight - 163
    Nutrition - 235.9/202.7/37.2=2089.2
    45%/39%/16%

    8:00 Oatmeal, Brown sugar, Raisins, Protein, 2 Xen. 32.9 66.1 6.1
    11:30 Lift Lift Lift Lift
    12:30 Post workout - Protein and Dextrose 23.0 66.0 1.0
    13:30 Chicken breast and 200mL of Rice, 2 Xenadrine 63.4 42.8 3.7
    17:00 Choc. Protein, yogurt, milk, cocoa, pb 26.3 24.7 12.9
    19:00 BBQ Chicken breast 48.8 0.0 7.0
    21:30 100g of Chicken breast 19.0 0.0 1.1
    0:00 Protein w/ Flaxseed Oil 22.5 3.1 5.4
    235.9 202.7 37.2 2089.2
    45% 39% 16%

    Shoulders - Dumbell press, front military press, leaning reverse dumbell fly's, lateral dumbell raises superset with front dumbell raises

    July 23rd:
    Weights - Abs
    Weight - 165
    Cardio - HIIT
    Nutrition - 223.9/219.1/30.8=2049.4032
    44%/43%/14%

    9:30 Strawberry Whey in Water, 2 Xenadrine 23.0 2.0 1.0
    10:00 HIIT HIIT HIIT HIIT
    10:20 1/2 Chocolate whey in Water 11.50 1.50 0.75
    11:00 Oatmeal, Raisins, Rice Cake and 1 tbsp honey 10.3 86.4 4.7
    12:00 Lift Lift Lift Lift
    13:00 Post workout - Protein and Dextrose 23.0 59.6 1.0
    13:30 Chicken breast and 300mL of Rice 33.8 64.1 2.1
    16:30 Chicken breast, 2 tbsp almonds, 2 Xenadrine 32.0 2.4 7.8

    19:00 BBQ Chicken breast 48.8 0.0 7.0
    21:30 100g of Chicken breast 19.0 0.0 1.1
    0:00 Protein w/ Flaxseed Oil 22.5 3.1 5.4
    223.9 219.1 30.8 2049.4032
    44% 43% 14%

    Abs - Bicycle kicks supersetted with swiss ball lower leg raises supersetted with swiss ball crunches, rope twists

    continuing the 2000 calorie intake, but tomorrow, I'm going to start reducing carbs everyday until cheat day. I have decided to gradually drop them during the week, and then start over on cheat day.. see how that works out.

    July 24th
    Weights - Chest and Tri's
    Weight - 164
    Cardio - none
    Nutrition - 259.80/177.30/29.50=2013.9
    52%/35%/13%

    7:45 Chocolate Whey, 2 Xenadrine, Vitamins 23.00 3.00 1.50
    10:00 1 cup Oatmeal, 1 tsp Honey, 2 tbsp Raisins 13.3 81.4 6.1
    13:00 Lift Lift Lift Lift
    14:40 2x protein, 90mL Dextrose, 5g Glutamine 46.0 61.6 2.0
    15:20 315g Chicken breast and 125mL of Rice, 2 Xen. 62.0 26.7 3.6
    17:30 1/2 Protein in Water 11.5 1.5 0.8
    19:30 250g BBQ Chicken breast 62.5 0.0 9.0
    21:30 100g of Chicken breast 19.0 0.0 1.1
    0:00 Protein w/ Flaxseed Oil 22.5 3.1 5.4
    259.80 177.30 29.50 2013.9
    52% 35% 13%

    Chest - bench press, incline bench, incline dumbell and flat dumbell
    Tri's - Close-grip press, skull crushers, cable pressdowns, dips and seated dips supersetted with overhead dumbell press.

    Also got a skinfold caliper today!!! It's the accu-measure one.. theo ne that gives a chart for the suprailiac measurement. SEems kinda out there, determining body fat %age just by one location... either way, according to their chart and what not, I'm 10%... which is ok I guess. What I'm going to do is simply record the mm readings for three areas: suprailiac, pectoral, and abdominal, and just monitor progress that way. Oh, and I cut some more carbs today. Fun stuff :-)

    OH, and even bigger! Got some L-glutamine today... I'm going to start using 5g post-workout, and 5g pre-hiit for some energy in the morning. This is a small amount, and I will see how far it takes me.



    #18
    jdhar
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    RE: Shredding time! 2003/07/30 19:20:56 (permalink)
    July 25th:
    Weights - Quads, Hams and Calves
    Cardio - 12 minutes HIIT
    Nutrition - 272.8/155.3/40.5=2076.9 kcals
    53%/30%/18%
    Weight - 164



    9:00 Vanilla Protein in Water, 2 Xenadrine 23.0 2.0 1.0
    9:30 Glutamine in Water 0.0 0.0 0.0
    9:30 HIIT HIIT HIIT HIIT
    10:00 Vanilla protein in Water 23.00 2.00 1.00
    10:30 1 Cup of Oatmeal, 2 tsp honey 12.6 71.3 6.0
    12:00 Lift Lift Lift Lift
    13:00 2x protein, 90mL Dextrose, 5g Glutamine 46.0 61.6 2.0
    13:30 300g Chicken Breast 57.0 0.0 3.3
    16:30 Protein bar with 2 Xenadrine 14.7 14.3 12.3
    19:30 255g BBQ Chicken breast 62.5 0.0 9.0
    21:30 Vanilla Protein in Water 11.5 1.0 0.5
    0:00 Protein w/ Flaxseed Oil, 5g of Glutamine 22.5 3.1 5.4
    272.8 155.3 40.5=2076.9 kcals
    53% 30% 18%

    Quads - Squats, Leg Extensions, Leg Press
    Hams - Deadlift, Hamstring Curls
    Calves - standing calf press, calf press on leg-press machine

    July 26th:
    Weights - None
    Cardio - None
    Weight - 163
    Nutrition - 239/131/30 = 1,745kcals

    11:30 Chocolate protein in water, 2 Xenadrine, Mvit. 23.00 3.00 1.50
    12:00 1 cup of Oatmeal, 2 tsp honey, 2 tbsp raisins 13.3 79.7 6.1
    13:30 1 Rice Cake 0.7 11.0 0.3
    16:00 175g Chicken breast, 2 Xenadrine 43.8 0.0 6.3
    16:00 0.5 S. Whey, 0.5 S. Yogurt, 2 Egg W, 4 Swtnr 22.2 13.4 0.5
    18:00 1 Milk, V. Whey, 2 Egg W., Mocha, 4 Swtnr 38.8 18.8 2.3
    20:00 175g Chicken breast 43.8 0.0 6.3
    22:00 100g Turkey breast, 0.5 Chocolate Protein 30.5 1.5 1.2
    0:00 Casein w/ Flaxseed Oil, 5g Glutamine 22.5 3.1 5.4
    238.52 130.46 29.90 1745.02
    55% 30% 15%


    July 27th:
    Weights - none
    Cardio - 10:00 HIIT
    Weight - 163
    Nutrition - 230/173/41=1,981 kcals

    10:00 Pre-Cardio - Vanilla Whey, 5g Glutamine, 50mL Dextrose, 2 Xenadrine, Multivitamin 23.0 34.0 1.0
    10:30 HIIT HIIT HIIT HIIT
    11:00 Post-Cardio - Chocolate Whey, 5g Glutamine, 50mL Dextrose, 2 Xenadrine 23.00 35.00 1.50
    11:30 1 cup Oatmeal, 2 tbsp raisins, 1 tsp flax 13.3 75.7 10.8
    14:30 200g Chicken breast, 2 Xenadrine, Vitamin C, 50mL of Oatmeal in Water 52.5 12.0 8.4
    17:30 1 cup Milk, Vanila Whey, 2 Egg Whites, 4 tsp Mocha, 4 Sweeteners, 1 tsp Flax seed 34.4 12.3 6.1
    20:30 200g Chicken breast 50.0 0.0 7.2
    23:30 1/2 scoop strawberry protein 11.5 1.0 0.5
    0:00 Casein w/ Flaxseed Oil, 5g Glutamine 22.5 3.1 5.4
    230.2 173.1 40.9 1981.03
    46% 35% 19%

    July 28th:
    Weights - Back and Bi's
    Cardio - None
    Weight - 162
    Nutrition - 224/219/32=2,057 kcals + CHEAT MEAL (not accounted for)

    10:00 Wake - 1 scoop Vanilla Whey, 2 Xenadrine, Multivitamin 23.0 2.0 1.0
    10:30 1 cup Oatmeal, 2 tbsp Raisins, 1 tsp Honey 13.27 81.41 6.09
    11:30 5g Glutamine, Vitamin C in Water
    12:00 Lift Lift Lift Lift
    13:00 Post-workout - 2 scoop Strawberry Whey, 70mL Dextrose, 5g Glutamine, Vitamin C 46.0 48.8 2.0
    13:30 315g X-lean chicken breast, 170mL brown rice 62.3 26.5 4.3
    16:30 Protein bar, 2 Xenadrine 17.0 16.0 10.0
    17:30 2 Rice Cakes and Vanilla Protein Shake 40.2 40.8 2.9
    19:30 Dinner CHEAT CHEAT

    0:00 Casein w/ Flaxseed Oil, 5g Glutamine 22.5 3.1 5.4
    224.2 218.6 31.7 2056.57
    44% 43% 14%

    Back - Lower-back hyperextensions, barbell row, dumbell row, upright row, high iso-lateral row, narrow-grip t-bar row
    Bi's - Hammer curls, barbell curls, preacher bar curls, Forearm curls

    July 29th:
    Weights - Shoulders and Abs
    Cardio - none
    Weight - 166.5 (CHECK OUT THAT INCREASE BABY!!! Stupid cheat day)
    Nutrition - 270/211/40= 2,283 kcals

    10:00 Wake - 1 scoop Strawberry Whey, 2 Xenadrine, Multivitamin 23.0 2.0 1.0
    10:30 1 cup Oatmeal, 2 tbsp Raisins 13.27 75.75 6.09
    11:15 5g Glutamine, Vitamin C in Water 0.00 0.00 0.00
    11:30 Lift Lift Lift Lift
    13:00 Post-workout - 2 scoop Strawberry Whey, 70mL Dextrose, 5g Glutamine, Vitamin C 46.0 48.8 2.0
    13:30 0.5 cup brown rice, Protein bar 18.8 35.5 10.6
    16:00 2 Xenadrine, 70mL Oatmeal in Water, Apple 3.9 45.7 2.4
    19:00 Dinner - 235g Chicken breast 58.8 0.0 8.5
    21:30 125g Turkey breast 23.8 0.0 0.5
    0:30 315g X-lean Chicken breast 60.0 0.0 3.5
    1:00 Casein w/ Flaxseed Oil, 5g Glutamine 22.5 3.1 5.4
    270.1 210.9 40.0 2283.3
    47% 37% 16%

    Shoulders - Military press, dumbell reverse fly's, one-hand cable reverse fly's, lateral dumbell raises supersetted with front dumbell raises supersetted with military dumbell press (that one hurt!!)
    Abs - Swiss ball lower-abs leg-lift superset with swiss ball crunches superset with oblique rope twists, decline leg lifts superset with weighted machine curls


    Well, as you can see, I got a bit behind on the journal... unfortunately, I'm studying for final exams, and don't have that much time.. so that's why I'm going to be in and out like this. But anyway, I'm trying to keep up my dieting/weight routines.. and it seems to be working thus far. Wish me luck :-)









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