Beach Ready

Fit Freak · 05-25-2003, 08:31 AM

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

Jenny · 05-25-2003, 08:45 AM

Great move FF!

,
Jenny

Fit Freak · 05-25-2003, 08:53 AM

Thanks Jenny....glad you stpped by

**Jodi** · 05-25-2003, 09:22 AM

Lookin Good!!!

**P-funk** · 05-25-2003, 09:25 AM

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?

katie64 · 05-25-2003, 09:44 AM

Good Luck on you cutting quest............

Fit Freak · 05-25-2003, 10:31 AM

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...

katie64 · 05-25-2003, 12:06 PM

Quote:

Originally posted by Fit Freak
Thx Katie...
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

My 13 yr.old son just went through that, I posted it under Pitcher's arm, in the training section, still bothers him alot, what do you do for yours..................he's still playing but is only allowed to play 1st base, he's still bummed, because he is a great pitcher too..........

**Jodi** · 05-25-2003, 01:28 PM

I think you need to add this in here too.

Malachor · 05-25-2003, 01:31 PM

You're lookin awesome FF. I love those legs amazing size/sym.

How long have you been seriously lifting?

Fit Freak · 05-25-2003, 03:00 PM

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!

Fit Freak · 05-25-2003, 03:03 PM

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.

katie64 · 05-25-2003, 04:30 PM

Quote:

Originally posted by Fit Freak
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.

Thanks honey..he's young so our doc is in hopes that it will get better just by taking a year off from pitching we'll see, we had to ice it 4x a day and ibuprofen 4x a day for a week, helped at first but is bothering him again, happened last baseball season too, so that may be it for his pitching career, there's always other sports and the doc says it's from the curve ball, and that to take care of it because after 16 yrs of age, there's not much they can do for it except what you mentioned, and he is already interested in BBing.....thanks again...........

Fit Freak · 05-25-2003, 05:24 PM

**P-funk** · 05-25-2003, 07:05 PM

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.

Malachor · 05-25-2003, 09:47 PM

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.

Jenny · 05-26-2003, 12:53 AM

Looking good there FF!

Good luck with the cut!

Fit Freak · 05-26-2003, 05:06 AM

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?

**P-funk** · 05-26-2003, 06:41 AM

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?

Dr. Pain · 05-26-2003, 07:09 AM

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

**P-funk** · 05-26-2003, 07:22 AM

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!!!!

Fit Freak · 05-26-2003, 07:55 AM

Thx DP...so are we caying 50 to 100mg of B6? I'm somewhat confused by now??

Fit Freak · 05-26-2003, 07:57 AM

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....

**Jodi** · 05-26-2003, 03:49 PM

Congrats on becoming a Moderator

Fit Freak · 05-26-2003, 04:30 PM

Thx babe

I am starving right now...damn...I hate cutting back on my food....

Fit Freak · 05-27-2003, 04:03 AM

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!

Dr. Pain · 05-27-2003, 06:21 AM

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

05-25-2003, 08:31 AM	#1
Fit Freak Fit Freak Elite Member Join Date: Aug 2002 Location: Halifax Posts: 1,797 Photos: 6	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
	Searching for the right balance...

05-25-2003, 08:53 AM	#3
Fit Freak Fit Freak Elite Member Join Date: Aug 2002 Location: Halifax Posts: 1,797 Photos: 6	Thanks Jenny....glad you stpped by
	Searching for the right balance...

05-25-2003, 09:22 AM	#4
Jodi Super Moderator Super Moderator Join Date: Apr 2002 Posts: 22,177 Photos: 1	Lookin Good!!!
	Essence EFA

05-25-2003, 09:25 AM	#5
P-funk Patrick Super Moderator Join Date: Dec 2002 Location: AZ Posts: 30,280	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?
	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

05-25-2003, 09:44 AM	#6
katie64 Senior Member Elite Member Join Date: Mar 2003 Location: ME, USA Posts: 2,295	Good Luck on you cutting quest............
	*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

05-25-2003, 08:45 AM	#2
Jenny Senior Member Elite Member Join Date: May 2001 Posts: 6,728	Great move FF! , Jenny

05-25-2003, 10:31 AM	#7
Fit Freak Fit Freak Elite Member Join Date: Aug 2002 Location: Halifax Posts: 1,797 Photos: 6	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...
	Searching for the right balance...

05-25-2003, 01:28 PM	#9
Jodi Super Moderator Super Moderator Join Date: Apr 2002 Posts: 22,177 Photos: 1	I think you need to add this in here too.
	Essence EFA

05-25-2003, 01:31 PM	#10
Malachor Registered User Join Date: Apr 2003 Posts: 184	You're lookin awesome FF. I love those legs amazing size/sym. How long have you been seriously lifting?
Malachor Registered User Join Date: Apr 2003 Posts: 184

05-25-2003, 03:00 PM	#11
Fit Freak Fit Freak Elite Member Join Date: Aug 2002 Location: Halifax Posts: 1,797 Photos: 6	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!
	Searching for the right balance...

05-25-2003, 03:03 PM	#12
Fit Freak Fit Freak Elite Member Join Date: Aug 2002 Location: Halifax Posts: 1,797 Photos: 6	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.
	Searching for the right balance...

05-25-2003, 05:24 PM	#14
Fit Freak Fit Freak Elite Member Join Date: Aug 2002 Location: Halifax Posts: 1,797 Photos: 6	n/p
	Searching for the right balance...

05-25-2003, 07:05 PM	#15
P-funk Patrick Super Moderator Join Date: Dec 2002 Location: AZ Posts: 30,280	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.
	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

05-25-2003, 09:47 PM	#16
Malachor Registered User Join Date: Apr 2003 Posts: 184	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.
Malachor Registered User Join Date: Apr 2003 Posts: 184

05-26-2003, 12:53 AM	#17
Jenny Senior Member Elite Member Join Date: May 2001 Posts: 6,728	Looking good there FF! Good luck with the cut!

05-26-2003, 05:06 AM	#18
Fit Freak Fit Freak Elite Member Join Date: Aug 2002 Location: Halifax Posts: 1,797 Photos: 6	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?
	Searching for the right balance...

05-26-2003, 06:41 AM	#19
P-funk Patrick Super Moderator Join Date: Dec 2002 Location: AZ Posts: 30,280	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?
	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

05-26-2003, 07:09 AM	#20
Dr. Pain Join Date: Feb 2002 Location: Get the Duct Tape...I'm Ripped Again! Posts: 11,239	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

05-26-2003, 07:22 AM	#21
P-funk Patrick Super Moderator Join Date: Dec 2002 Location: AZ Posts: 30,280	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!!!!
	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

05-26-2003, 07:55 AM	#22
Fit Freak Fit Freak Elite Member Join Date: Aug 2002 Location: Halifax Posts: 1,797 Photos: 6	Thx DP...so are we caying 50 to 100mg of B6? I'm somewhat confused by now??
	Searching for the right balance...

05-26-2003, 07:57 AM	#23
Fit Freak Fit Freak Elite Member Join Date: Aug 2002 Location: Halifax Posts: 1,797 Photos: 6	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....
	Searching for the right balance...

05-26-2003, 03:49 PM	#24
Jodi Super Moderator Super Moderator Join Date: Apr 2002 Posts: 22,177 Photos: 1	Congrats on becoming a Moderator
	Essence EFA

05-26-2003, 04:30 PM	#25
Fit Freak Fit Freak Elite Member Join Date: Aug 2002 Location: Halifax Posts: 1,797 Photos: 6	Thx babe I am starving right now...damn...I hate cutting back on my food....
	Searching for the right balance...

05-27-2003, 04:03 AM	#26
Fit Freak Fit Freak Elite Member Join Date: Aug 2002 Location: Halifax Posts: 1,797 Photos: 6	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!
	Searching for the right balance...

05-27-2003, 06:21 AM	#27
Dr. Pain Join Date: Feb 2002 Location: Get the Duct Tape...I'm Ripped Again! Posts: 11,239	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

05-27-2003, 06:33 AM	#28
Fit Freak Fit Freak Elite Member Join Date: Aug 2002 Location: Halifax Posts: 1,797 Photos: 6