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Rockcrest Is Cutting

rockcrest

rockcrest

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IML Gear Cream!
to summarize:

i'm 5'4" 25yo...not 25 yo!, but Years Old :D

in august i weighed 124lbs. thats the lightest i've ever been. i adopted the "low carb" fad thing. i eventually realized that it wasn't the best route. i got to that weight with very little exercise campared to what i did when i was younger. ( i played college basketball my freshman year.) prior to that dieting phase i was 147 and felt the most out of shape in my life. i had a good beer gut and everything.

i didn't really like being at 124 so i started to indulge again and was at about 130-132. i was getting to the gym infrequently mostly because my work schedule kept changing. by jaunuary i was able to work out a routine. i started to bulk at 130 in january and got up to 149 (think this weight was partly waterweight). my body fat% was 15% at 142 pounds at last test this past saturday.

i started to cut monday. my goal is to get down to 10-12% in 6-8 weeks.

i'll be posting diet and workout to keep an eye on myself. feel free to comment :thumb:
 
carb cycle HI day:


meal 1-
1 scoop of nectar apple..mmmmm
1 green apple
1/2 cup of oats
1 flax oil pill
 
meal 2-
wheat pasta, ground turkey, tomato gravy, spinach, 1 teaspoon of cod liver oil
 
meal 3-
chicken breast, piece of steak, lettuce, spinach greens, cod liver oil

meal 4- pre WO- sweet potato, green apple, 1 scoop of nectar whey

meal 5- post WO- 2 scoops of whey, maltodextrin
 
Last edited:
LO day

meal 1-
1/2 cup of oats
can of tuna
1 green apple
flax oil pill
 
LEG WO 5-6-04

SQUATS
W/U 135 X8
185 X 6
215X6
225X6

LEG PRESS
270X6
320X6
340X6

1 LEG EXT
60X6
70X6


LYING LEG CURL
60X6
70X6

SLDL
115X6
135X6
155X6

CALVES- SEATED RAISES
90X8
100X8
120X8




CARDIO: PRE WORKOUT

jog/sprint/jog/sprint etc...6 mins
 
IML Gear Cream!
may 8

cardio jog :30/ Sprint :30 x5

meal 1-
1/2 cup of oats
1 scoop of nectar whey> lemonade :)
green apple
glutamine- 10g

workout

meal 2-
2 sccoops of whey
6 tbs maltodextrin
1 green apple

meal 3-
ground beef & mustard & onion
brown rice
1/2 sweet potato
spinach

meal 4
ground beef & mustard & onion
spinach
1 tsp cod liver oil

meal 5-

1 can of tuna w/ salsa
 
may 9

meal 1-

1 sccop of whey


meal 2-

1 whole chicken, no skin
1 meatball
 
meal 3-
1/4 chicken


meal 4-
scoop of whey
1 tsp cod liver oil
 
meal 5-

6egg whites
spinach
1 tsp cod liver oil
1tbs natty PB


saturday's WO

arms-


bb curl
45x12, 95x6, 100x5

preacher
curl bar +50 x 6
curl bar + 60 x 4

hammer
35x6 >> 2 sets

cg bench
165x6
175x4
180x4

skull crush
70x6
80x6

1 arm db ext behind head
25x6
30x4

ABS
 
meal 1-
4egg whites
2 whole eggs
spinach
green apple
1/2 cup oats
multi-vitamin

meal 2-
tuna/w mayo
salad
tsp cod liver oil
 
meal 3-
chicken breast
wheat pasta
spinach
flax oil pill

meal 4-
preWO
1 scoop of whey
brown rice
green apple


meal 5-
postWO
2 scoops of whey
2 tsp glutamine
6 tbs maltodextrin
1 paper thin slice of b-day cake...well, maybe it was thicker than a piece of paper :eek:
some skittles..oops :cool:

gonna try to squeeze in a can of tuna and some spinach b4 bed in an hour


the workout:

chest.
the workout felt good. i went down in weight for some exercises and up in others

inc db press
65x6m 70x5, 75x1 <<too heavy!>> dropped to 60 and got a good set of 6

bb bench
135x10, 145x6, 145x7
i was expecting more here, but was shot after the incline presses

flyes
25x12, 30x12
2 nice & slow sets:thumb:

delts.
single arm press
20x6, 25x8, 30x8, 30x8

bent laterals
25x10, 30x10, 20x10

cable side laterals
20x10, 30x8


calf raises
100x10 for 3sets


one tanning session :cool:
 
meal 2-
grilled chicken
salad
1 tsp cod liver oil

meal 3-
1 can of tuna
salad
1tsp cod liver oil
 
cutting doesn't happen overnight. i'm trying to be patient with losing the fat i've put on during my bulk phase. it was a fair trade though for some of the muscle gains i made. i test body fat every 2 weeks. i'm due this saturday and hopefully my percentage dropped. i tested at 15% with a 9 point test last time.
 
IML Gear Cream!
meal 4-
4 egg whites
1 whole egg
spinach
flax oil pill

meal 5-
preWO
scoop of whey
sweet potato
apple

meal 6-
postWO
2 scoops of whey
6tbs maltodextrin
2tsp glutamine
apple

workout: BACK-
cg weighted chin up
+10 for 8
+20 fo 6

wg t-bar row
75x10, 85x8

db row
65x12
75x12

pullovers
50x15
60x12

back hypers
20, 20, 20


shrugs
50x15, 60x12, 70x12


absssssss
 
thats what i gotta start doing. i try to log it right after i eat though because i'm afraid i might forget. i'm gonna keep it all to one pos t from now on though :) :thumb:
 
9am jog :30/sprint:30 x5
did the cardio on an empty stomach and didnt eat til an hour later.

meal 1-
scoop of whey
2tsp glutamine
1 flax oil pill

meal 2-
1/2 can of tuna
2tbs PB, not natty
spinach


meal 3
1/2 can of tuna
2 egg white
1 whole egg
frozen mixed veggie
1tsp cod liver oil

meal 4-
4 egg whites
1 whole egg
1tsp cod liver oil

meal 5-
2 scoops of whey
1tsp cod liver oil
 
Last edited:
i cheated bad tonite!!!

ooof!

2 fried clam cakes
1 fudge brownie sundae
2 glasses of wine

i hadn't cheated like that in about a 3 weeks. my cravings tonite were out of control though. i wonder if it was because it was a no carb day. this was only my 3rd no carb day in 5 months that i can remember. i know my diet isn't down the drain, but damn i need that! i should be good again for a while :)
 
great leg WO @ 530am this morning

meal 1-
1 scoop of whey pre WO...i was in a rush and got no carbs :(
2tsp glutamine

meal2-
post WO
2 scoops whey
2tsp glutamine
1/2 cup of oats
apple
multivitamin


meal 3-
wheat pasta, ground turkey, tomato gravy combo :)
1 tsp cod liver oil

meal 4-
ground turkey w/ mustard
apple
sweet potato
1 tsp cold liver oil


meal 5-
4 egg whites
1 whole egg
green veggies- broccoli raw

meal 6-
can of tuna
green veggies
1 tsp cod liver oil




WORK OUT:

LEGS:


leg ext
70x10, 100x10, 120x10

hack squat
140x10, 160x10, 180x12


meal 5 & 6 still need to be eaten..should be no prob
1 leg press
130x15, 145x15, 160x12

lying leg curl
80x8, 90x6

sldl
115x10, 135x10

single leg curl
40x10, 50x10

seated calv raises
90x12- 4 sets

:thumb:
 
Last edited:
9:30am
jog:30/sprint:30 x6
meal 1-

1 scoop of whey
2 tsp glutamine
multivitamin
flax il pill
1tsp cod liver oil

meal 2-
3 egg whites
2 whole eggs
1/2 cup oats
apple

meal 3-

ground turkey
sweet potato
apple

meal 4-
ground turkey
1 cup of oats
apple
1tsp cod liver oil

meal 5-
can of tuna
green veggies
1tsp cod liver oil

meal 6-
2scoops of whey


bf% test in the AM...hope i dropped a lil bit
appearance-wise my guess is that i did. i'll have a week 2 pic up by the end of the weekend.
 
good news for me...body fat dropped from 15.5% to 13.4%

18.7 lbs of fat
121.2 lbs of lean mass

i'm tippping the scales at a monsterous 140lbs down 2lbs from the previous test 2 weeks ago. it works out to 1 lb a week. i owe it all to tp's carb cycling :D

did an arms workout today. i'll post that later along with today's diet.

hope to get a new pic up tomorrow too.
 
Originally posted by rockcrest
good news for me...body fat dropped from 15.5% to 13.4%

18.7 lbs of fat
121.2 lbs of lean mass

i'm tippping the scales at a monsterous 140lbs down 2lbs from the previous test 2 weeks ago. it works out to 1 lb a week. i owe it all to tp's carb cycling :D

did an arms workout today. i'll post that later along with today's diet.

hope to get a new pic up tomorrow too.
Click to expand...


way to go:thumb:
 
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