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#1 |
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Fit Freak
Elite Member
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Beach Ready
BODYBUILDING SUPPLEMENTS High Quality Supplements For Bodybuilders and Athletes. www.ironmaglabs.com After several months of working on gaining LBM I have decided it's time to do a small cut. The plan is to do an 8 week mini-cut followed by maintenance for the remainder of the summer.
Current stats are 5'6" at a BW of 193lbs first thing in the morning. For a before pic see "Post Bulk Pic" posted today (the pic is from May 23/03). I hope lots of you will stop by, read, contribute, etc. My goal of keeping the journal is to keep me on track as well as to provide information to other members. The training plan looks like the following: Day 1 - Quads / Hams Day 2 - Chest / Calves Day 3 - Back / Traps Day 4 - Shoulders / Triceps REST & REPEAT I can't train biceps due to svere problems with tendonitis...actually I haven't been able to train them since January Now for cardio....to begin cardio will be performed at 4 times per week @ 30 minutes. No HIIT for me...from my experience I lose too much energy when I'm running low on carbs. Cardio will be steady pace cardio at about 70% MAX HR. As weeks go on I will increase it up to 4 x 45 minutes. I know it doesn't leave me a lot of room to change but the cut id only for 8 weeks and I feel my conditioning to begin is relatively good. Diet: (high Protein / Low to Moderate Carbs / Moderate Fat Proposed Ratios: 300P / 100C (active) / 90F appr. 2400 cals (w/o vegies and fiber) Carb sources to include oatmeal, sweet potato, apples, berries, and vegies. Evey 5th day on my day off I will be doing my versio of a carb load: 175P / 350C / 50F for about 2550 cals So...I will post meals from today later...today will be a day to get me into the diet and tomorrow is all out! Cheers...Fit Freak |
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Searching for the right balance...
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#2 |
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Senior Member
Elite Member
Join Date: May 2001
Posts: 6,728
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,Jenny |
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#4 |
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Super Moderator
Super Moderator
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![]() Lookin Good!!! ![]() |
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#5 |
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Patrick
Super Moderator
Join Date: Dec 2002
Location: AZ
Posts: 30,280
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Nice pic FF. What would you guess you BF% to be? 9-10%?
How low are you trying to get down to? Lookin' like you do now at 193lbs I would bet that at about 185lb you will look pretty ripped up. About the tendonitis......Is it in the bicep or the forearm that it is bothering you? |
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http://pwtraining.blogspot.com/.....come and see what is on my mind!
http://ivonneberkowitz.blogspot.com/....check out Ivonne's new blog! Optimum Sports Performance "In the beginners mind there are many possibilities, in the experts there are few." -Buddha's Little Instruction Book |
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#6 |
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Senior Member
Elite Member
Join Date: Mar 2003
Location: ME, USA
Posts: 2,295
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Good Luck on you cutting quest............
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Each of us conceals an abyss, though few of us are aware of its existence, and even fewer dare to explore its vastness.
Katie ![]() [color="Green"]My Journal...[/COLOR |
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#7 |
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Fit Freak
Elite Member
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Thx Katie...
P-Funk...no idea on the BF%..but I'm looking to drop maybe 8-10 lbs....I just go by the mirror...try not to get wrapped up in the BF testing...I find it plays games with my head As for the tendonitis..it's in the brachioradialis....with the palm facing up it's right at the joint on the outer side. Extremely painful... I can manage to train back but even curling a 20lb DB hurts like hell Jodi...glad you could join me... ![]() |
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#8 | |
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Senior Member
Elite Member
Join Date: Mar 2003
Location: ME, USA
Posts: 2,295
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Quote:
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Each of us conceals an abyss, though few of us are aware of its existence, and even fewer dare to explore its vastness.
Katie ![]() [color="Green"]My Journal...[/COLOR |
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#9 |
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Super Moderator
Super Moderator
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I think you need to add this in here too. ![]() |
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#10 |
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Registered User
Join Date: Apr 2003
Posts: 184
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You're lookin awesome FF. I love those legs amazing size/sym.
How long have you been seriously lifting? |
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#11 |
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Fit Freak
Elite Member
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Jodi...lol...thx for adding the pic here...I tried but it said I couldn't add a duplicate pic
Malachor....thx sooo much for the + feedback.....I've been lifting now for a little over 5 years now...I started at a tiny 145lbs I did my first competition after 16 months and ever since then I have tried extremely hard to learn as much as possible about training and nutrition and to be consistent with hard training! |
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#12 |
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Fit Freak
Elite Member
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Katie...I've had this problem for almost a year now. I recently stopped taked my medication (Vioxx @ 25mg daily) b/c I didn't feel it was doing anything and it's hard on the body. The only other option according to my dr is corticosteroid injections which he refuses to give me since he KNOWS I will train harder and make it worse
I also tried taking like 6 weeks off from all upper body training once ....it helped a bit but then it came right back. Not sure what else to say...I've considered physio but I really don't think ultrasoind or stuff like that will help. |
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#13 | |
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Senior Member
Elite Member
Join Date: Mar 2003
Location: ME, USA
Posts: 2,295
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Quote:
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Each of us conceals an abyss, though few of us are aware of its existence, and even fewer dare to explore its vastness.
Katie ![]() [color="Green"]My Journal...[/COLOR |
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#15 |
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Patrick
Super Moderator
Join Date: Dec 2002
Location: AZ
Posts: 30,280
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Ouch, tendonitis in the brachioradialis is rough. I had tendonits in my forearms befrore and when I started to supplement with B6 (about 500-100mg a day) it went away and my forearms feel great.
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http://pwtraining.blogspot.com/.....come and see what is on my mind!
http://ivonneberkowitz.blogspot.com/....check out Ivonne's new blog! Optimum Sports Performance "In the beginners mind there are many possibilities, in the experts there are few." -Buddha's Little Instruction Book |
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#16 |
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Registered User
Join Date: Apr 2003
Posts: 184
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is the brachioradialis the portion of the bicep that connects into the shoulder joint? i had tendonitis wherever that was jumping a fence once, but it was minor, but i'm also nails like arnuld.
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#17 |
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Senior Member
Elite Member
Join Date: May 2001
Posts: 6,728
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Looking good there FF!
![]() Good luck with the cut! |
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#18 |
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Fit Freak
Elite Member
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Malachor...the brachioradialisoriginates in the upper arm and insert along the upper forearm region. Did I say it hurts like hell
P-Funk...you're saying to try B6 @ 500mg to 1000mg per day.....in divided dosages? |
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#19 |
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Patrick
Super Moderator
Join Date: Dec 2002
Location: AZ
Posts: 30,280
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I am saying take about 500-1000mg of B5 all in one dosage. I think the pills I got are 500mg each so I take two of them to make 1000mg. It really has helped.
Does it hurt you when you do any other upper bodies exercises? Like when you do back? |
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http://pwtraining.blogspot.com/.....come and see what is on my mind!
http://ivonneberkowitz.blogspot.com/....check out Ivonne's new blog! Optimum Sports Performance "In the beginners mind there are many possibilities, in the experts there are few." -Buddha's Little Instruction Book |
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#20 |
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Join Date: Feb 2002
Location: Get the Duct Tape...I'm Ripped Again!
Posts: 11,239
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Sorry to intervine, PF (nice Journal and pics FF)
B5...Pantothenic acid can be taken in those dosages...500-1000 mgs, B-6, can cause a reversible form of nerve damage above 250 mgs...and is usually taken in 50-100 mg dosages ![]() DP |
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#21 |
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Patrick
Super Moderator
Join Date: Dec 2002
Location: AZ
Posts: 30,280
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Oh shit, my bad, looking at the bottle it is only 50mg pills. Sorry, damn, good thing some else is reading this.....See we need DP!!!!
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http://pwtraining.blogspot.com/.....come and see what is on my mind!
http://ivonneberkowitz.blogspot.com/....check out Ivonne's new blog! Optimum Sports Performance "In the beginners mind there are many possibilities, in the experts there are few." -Buddha's Little Instruction Book |
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#23 |
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Fit Freak
Elite Member
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OK...so I'm starting to implement the new diet and cardio today.....going to do my best to cut back on the slow burning carbs...I have a huge weakness for oatmeal
Got up and did my cardio first thing in the morning and actually managed to reduce my serving size of oatmeal with breakfast too...so far so good.... |
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#24 |
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Super Moderator
Super Moderator
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Congrats on becoming a Moderator ![]() |
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#26 |
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Fit Freak
Elite Member
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Modays Meals:
Now..go easy...I'm working my way into this cause I've been on a high cal diet for quite a while I also had a couple battles with my cottage cheese yesterday and PB...which beat me but neverthless I'm getting there:Cardio (am on empty tummy) - 15 min Stairclimb & 15m Eliptical M1 2 Eggs / 8 Whites / 2/3 Cup (dry meausre) Oatmeal M2 2 Cups 1% Cottage Cheese / 1Tbsp PB / 2T Unsweet. Cocoa M3 Tuna / 2T FF Dressing / 1T Parmasen Cheese M4 2 Scoops Protein / 200g Frozen StrwaberriesM5 M5 2 Cups 1% Cottage Cheese / 1Tbsp PB / 2T Unsweet. Cocoa M6 2 Cups 1% Cottage Cheese / 1Tbsp PB / 2T Unsweet. Cocoa Bedtime Tuna / 2T FF Dressing / 1T Parmasen Cheese Totals: Protein - 360 Carbs - 170 Fat - 78 Cals - 2822 I know I'll get there...may take me a whiloe b/c my appatite is out of control... Workout - Shoulders & Triceps Dumbell OH Press - 70 x 15 / 85 x 10 / 85 x 8 Tri-set (Laterals/Bent-over Laterals/DB Front Raises) 3 x 20/25/25 ...Need to go a bit heavier next time! Reverse Peck Deck - 100 x 15 / 120 x 15 / 140 x 12 / 160 x 10 Single Arm Laterals - 30 x 15 / 35 x 12 / 40 x 10 / 50 x 8 Single Arm OH Ext - 30 x 15 / 40 x 8 / 35 x 10 Kickbacks (Drop Set..25/20/25) - 2 sets @ 15reps/10reps/5reps Huge burn here... Rope Pressdowns - 3 x 80 x 10-12 Single Arm Reverse Pressdown - 3 x 30 x 15 (held for squeeze) ...needs to ne heavier next time Thats it Also trained Abs after cardio in the morning: Rope Crunch Hanging Knee Raise Knee-ins Weighted Cable Oblique Crunch Decline Crunch Decline Twists Awesome burn in the abs...2-3 sets of each exercise btw.... So...that's Monday...now for a new day! |
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#27 |
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Join Date: Feb 2002
Location: Get the Duct Tape...I'm Ripped Again!
Posts: 11,239
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We would suggest more Phytonutrients, maybe meal 3 and 5
![]() (The B-6 was PF's suggestion, I have seen everything from sea mussels to tumeric help for inflammation) DP |
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