Rockcrest Is Cutting

**rockcrest** · 05-06-2004, 10:07 AM

to summarize:

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

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

**rockcrest** · 05-06-2004, 10:09 AM

carb cycle HI day:

meal 1-
1 scoop of nectar apple..mmmmm
1 green apple
1/2 cup of oats
1 flax oil pill

**rockcrest** · 05-06-2004, 12:27 PM

meal 2-
wheat pasta, ground turkey, tomato gravy, spinach, 1 teaspoon of cod liver oil

**rockcrest** · 05-06-2004, 12:28 PM

and a green apple

**rockcrest** · 05-06-2004, 04:14 PM

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

**rockcrest** · 05-07-2004, 11:32 AM

LO day

meal 1-
1/2 cup of oats
can of tuna
1 green apple
flax oil pill

**rockcrest** · 05-07-2004, 01:47 PM

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

**aggies1ut** · 05-07-2004, 02:08 PM

Are you male or female?

**rockcrest** · 05-07-2004, 06:07 PM

male. i'm gonna put a pic up this weekend.

**rockcrest** · 05-09-2004, 12:32 PM

this is a unflexed b4 pic

**rockcrest** · 05-09-2004, 12:37 PM

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

**rockcrest** · 05-09-2004, 12:38 PM

may 9

meal 1-

1 sccop of whey

meal 2-

1 whole chicken, no skin
1 meatball

**myCATpowerlifts** · 05-09-2004, 03:00 PM

lookin good bro

**rockcrest** · 05-09-2004, 05:00 PM

meal 3-
1/4 chicken

meal 4-
scoop of whey
1 tsp cod liver oil

**rockcrest** · 05-09-2004, 09:17 PM

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

**rockcrest** · 05-10-2004, 10:52 AM

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

**rockcrest** · 05-10-2004, 08:53 PM

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 :o
some skittles..oops

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

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

**rockcrest** · 05-11-2004, 08:27 AM

good morning

meal 1-
scoop of whey
1/2 cup oats
apple

**rockcrest** · 05-11-2004, 01:20 PM

meal 2-
grilled chicken
salad
1 tsp cod liver oil

meal 3-
1 can of tuna
salad
1tsp cod liver oil

**rockcrest** · 05-11-2004, 04:08 PM

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.

**rockcrest** · 05-11-2004, 10:17 PM

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

**aggies1ut** · 05-11-2004, 10:45 PM

Just a suggestion, but instead of putting your meals in separate posts, you could just edit your post where you put your first meal. That way, your daily meals will be easier to read in one post.

**rockcrest** · 05-11-2004, 10:51 PM

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

**rockcrest** · 05-12-2004, 02:14 PM

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

**rockcrest** · 05-12-2004, 11:35 PM

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

**rockcrest** · 05-13-2004, 01:38 PM

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

**rockcrest** · 05-14-2004, 04:31 PM

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.

**rockcrest** · 05-15-2004, 06:16 PM

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

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

hope to get a new pic up tomorrow too.

**rockcrest** · 05-16-2004, 01:38 PM

new pic for may16

**P-funk** · 05-16-2004, 02:03 PM

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

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

hope to get a new pic up tomorrow too.

way to go

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