K.i.s.s.

Witchblade · 07-03-2007, 12:35 PM

Great fucking lifts!!!

AKIRA · 07-03-2007, 12:38 PM

They usually are.

Thanks!

Conventionals are done for now. Ive put my back to the test with those, so I can give them a break. I will substitute Dumbell Romanians instead while I cut.

I find that doing different exercises, along with some familiar ones, helps me stay on course, thus keeps me interested in my goal.

Bench might be ditched too...at least Flat Bench will...

**Gazhole** · 07-04-2007, 12:22 AM

Pullups and Deads look really strong!

Rockin stuff!

Hows things, Akira-Dude?

AKIRA · 07-06-2007, 10:21 AM

Here comes the cut...

Not that I want an arguement in my thread, but a few pages back, theres talk about how one should train when theyre cutting. "Metabolic work" and such...

I really dont know what to do, but I went shopping today and while I was picking up some good food, I was thinking about how I should train. So people speak up again, since I am not training until its established, I will be all over this shit. (I guess someone should update the stickies, huh)

Wanna know what I bought?
fat free cottage cheese
4 packs of albacore tuna
"light" hellmans mayonaise (wont use much)
natures own 100% whole grain bread (a slice is 50 calories!)
2lbs of salmon
ground pork
fat free mozerlla
gallon of skim milk
"light & healthly" no pulp tropican OJ (for vitamin C really)
brown rice
"light and fit" danon yogurt packs

What I already have...
skinless boneless chicken breasts
Quaker Oatmeal (cant get more basic than this)
broccoli
asparugus
cantelope (sp?)
"light & fit" danon yogurt can (for the cottage cheese)
Eggs
lean ground beef

Suppplements...
Fish Oils
Herbal Burn
Green Tea Extract
2 jugs of Syntha 6 (1 cookies & cream and 1 chocolate)
multivitamin
I will get Stimurex when I get more cash (store owner will sell me this since I am a repeat customer)

Thats basically it. Ill do the best with what Ive got for now. I will get some lean red meats, but I know mommy will get some, plus I dont know whats perfect.

As far as calories go..heh, I dont know. Ill have to think about where I was, where I am, and where I will go first...

ReproMan · 07-06-2007, 10:39 AM

Quote:

Originally Posted by AKIRA

Here comes the cut...

Not that I want an arguement in my thread, but a few pages back, theres talk about how one should train when theyre cutting. "Metabolic work" and such...

I really dont know what to do, but I went shopping today and while I was picking up some good food, I was thinking about how I should train. So people speak up again, since I am not training until its established, I will be all over this shit. (I guess someone should update the stickies, huh)

Wanna know what I bought?
fat free cottage cheese - good
4 packs of albacore tuna - good
"light" hellmans mayonaise (wont use much) - ok
natures own 100% whole grain bread (a slice is 50 calories!) - high fructose corn syrup? if so, not good
2lbs of salmon - good
ground pork - not ideal
fat free mozerlla - i probably skip this
gallon of skim milk - I'd skip this too
"light & healthly" no pulp tropican OJ (for vitamin C really) - probably too much sugar for a cut
brown rice
"light and fit" danon yogurt packs - not high enough protein to cal ratio, sugar too

What I already have...
skinless boneless chicken breasts - good
Quaker Oatmeal (cant get more basic than this) - good
broccoli - good
asparugus - good
cantelope (sp?) - eat sparingly
"light & fit" danon yogurt can (for the cottage cheese) - If ya need it i guess it's ok, still some sugar though
Eggs - good
lean ground beef - good

Suppplements...
Fish Oils
Herbal Burn
Green Tea Extract
2 jugs of Syntha 6 (1 cookies & cream and 1 chocolate)
multivitamin
I will get Stimurex when I get more cash (store owner will sell me this since I am a repeat customer)

Thats basically it. Ill do the best with what Ive got for now. I will get some lean red meats, but I know mommy will get some, plus I dont know whats perfect.

As far as calories go..heh, I dont know. Ill have to think about where I was, where I am, and where I will go first...

Obviously I'm no pro but those things jump out at me. Anyone that knows what they are talking about want to chime in??

AKIRA · 07-06-2007, 11:26 AM

ALBACORE TUNA (2 OZ, 3.5 SERVINGS IN A PACK)
CAL 60
FAT 1G
CARB 0
PRO 13G

CHICKEN BREAST (4OZ, SKINLESS/BONELESS)
CAL 120
FAT 3G
PRO
25G

COTTAGE CHEESE (FAT FREE; 1/2 CUP)
CAL 80
FAT 0G
CARB 8G
PRO 12G

FISH OIL (1200MG; 2 SOFTGELS)
CAL 25
FAT 2.5G
CARB 0G
PRO 0.5G

LARGE EGG
CAL 70
FAT 4.5G
CARB 1G
PRO 6G

Mayonnaise (light; 1 TBSPN)
CAL 40
FAT 4.5G
CARB <1G
PRO 0

OATMEAL (1/2 CUP)
CAL 150
FAT 3G
CARB 21G
PRO 5G

OJ (TROPICANA'S LIGHT & FIT; 1 CUP)
CAL 50
FAT 0G
CARB 0G
PRO <1G

PEANUT BUTTER (SMART BALANCE OMEGA'S CREAMY; 2 TBSN)
CAL 200
FAT 17G
CARB 6G
PROTEIN 7G

REDUCED FAT (2%) 1 CUP
CAL 130
CARB 13G
FAT 5G
PRO 9

SKIM MILK 1 CUP
CAL 90
CARB 13G
FAT 0G
PROTEIN 9G

SYNTHA 6 (1 SCOOP)
CAL 200
FAT 6G
CARB 14G
PRO 22G

WHOLE GRAIN BREAD (1 SLICE)
CAL 50
FAT 1 G
CARB 11G
PRO 3G

YOGURT (DANON'S LIGHT & FIT;1 PACK, 113G)
CAL 45
FAT 0
CARB 7G
PRO 4G

As you can see, some items arent as bad as you might think.

HFCS is very limited...in fact, there might be none.

The sugar enriched items will be used sparingly except the skim milk.

By teh way, speaking of milk...

I found some organic fat free milk...and comparing it to the fat free skim milk, other than the ingredients, there was NO nutrional difference other than 1 g of carb. ONE. I dont understand the Diet forum moderator's hard on for this shit.

goob · 07-07-2007, 08:29 AM

Taking this cut pretty seriously eh? Good to see, you'll reap the results.

Man, outside of whats reasonably healthy, I know nothing.

Are you giving up drinking while cutting?

AKIRA · 07-07-2007, 10:57 AM

Ehhh, well ive been good with the drinking already. And I believe my bulk was a failure due to my bodytype. It was too clean. This cut should be easier, but just lousy.

Tomorrow is when it starts, I already got some brown rice and salmon cooked. Marinated some chicken breasts yesterday, so the foundation has been set.

The only thing I keep coming back to is training...

I looked back a few pages and saw the discussions of Double, Stewart, and Repro and they all make sense.

Stewart says to go as heavy as possible, but cut back the volume. He says if you keep the exercises in the same quantity, Id get burnt the fuck out, so keep the workouts high intensified, but shorter.

Double says to add metabolic work along with high intensity.

Repro has a mix with an addition of cardio.

I think I noticed from when I did the half ass cut is the shorter rests were killer. 30 sec RIs made me more out of breath than some cardio workouts ever will. However, if rests are shorter, than intensity will suffer.

Cow made a suggestion about doing 8 sets of 3 reps of some high intensity. That seems possible, but still.... Theres just too many ideas and not enough foundation. I cant start a workout without a plan.

ReproMan · 07-07-2007, 11:11 AM

The drinking is key with me. I just can't do it and be healthy. I started having a few drinks over the past 2 weeks and it's fucking my training and my diet up. Back on the wagon for me....

goob · 07-08-2007, 11:26 AM

Quote:

Originally Posted by ReproMan

The drinking is key with me. I just can't do it and be healthy. I started having a few drinks over the past 2 weeks and it's fucking my training and my diet up. Back on the wagon for me....

So how long will you stay on the wagon for? Weekends must suck, without getting hammered?

AKIRA · 07-08-2007, 12:28 PM

Quote:

Originally Posted by Stewart20

Workout A
overhead press 4x8
chinups 4x8
db bench 3x10-12
rows 3x10-12

workout B
squats 4x8
SLDL 4x8
hack squats 3x10-12
hamstring curls 3x10-12

workout C
bench press 4x8
barbell row 4x8
pullups or pulldowsn 3x10-12
DB shoulder press 3x10-12

workout D
deadlifts 4x8
front squats 4x8
leg press 3x10-12
glute ham raises 3x10-12

Or something like that, I think it hits your need for 2 leg days and gets in squats and deads for you. What do you think?

Ok I quoted Stewart's original idea and will go from there. Its a good template and now that my legs have got some size and strength back, theres no need to add a leg workout to each day. This template has 2 days, so Ill run with that.

First thing I thought of for this cut was volume vs. rest vs. cardio. If cardio is going to be done, how much is needed? How low are the rests? Can they change? I think they can.

I actually thought of doing a 4x6 rep scheme for the first 1-2 exercises for max strength. I dont know how well Ill do with the calorie decrease, but well have to see.

Now, the rests will be shortened as well. I am thinking of going to 60 sec. for the 4x6 rep scheme. After a while, this will go down to 45sec, then 30.

The next 1-2 exercises will be a 3x10 rep scheme with a 30 sec rest.

Any isolations after that will be 30 sec & below.

There will be 3 compounds and maybe isolations.. heres an idea:

Squats
Lunges ~or~ step ups
Calves

Incline bench
Alternating DB Press ~or~ dips
DB Row

RDLs
Sumo-Style Leg Press ~or~ Good mornings
Leg Curl ~or~ reverse hypers

Standing Alternating OH DB Press
Pullups
Seated Row

If you notice, the 2 leg days only have 2 compounds each. I seriously dont want this, but there are no glute-ham raises at my gym nor can I create one while making it effective. Not to mention, RDLs feel easier on my back than Conventionals so Ill be dropping them for a while. I steer clear of Sumos cuz that was the exercise that shifted to the next stage of my back injury.

However, hams, glutes, quads are all worked in every leg compound. Squats being quad dominant, deads being ham dominant. I also want to throw in calves more, but who knows. Theyre not needed.

On the upper days, there will be some isolations, I am sure, like shrugs, arms, maybe even calves.

Each day will have core work, as that wont be a change. I might actually step it up a notch.

Cardio after lifting days maybe 30minutes or less. The workout will be a bitch for the first 3 weeks, so on lifting days, I will be spent. On 2 days, I will be doing just cardio.

Feedback will be appreciated...if anyone cares.

AKIRA · 07-08-2007, 08:22 PM

07/08/07 Meal 1
OATMEAL (1/2 CUP)
CAL 150
FAT 3G
CARB 21G
PRO 5G

SYNTHA 6 (1 SCOOP)
CAL 200
FAT 6G
CARB 14G
PRO 22G

FIsh Oil (2)
20 calories

Blueberries?

3 Hard boiled eggs
cal 60
carb 0
Fat 3.5g
Pro 5g

Totals cal 550+; Fat 21.5g; carb 35g; Pro 42g

Meal 2
YOGURT (DANON'S LIGHT & FIT;1 PACK, 113G)
CAL 45
FAT 0
CARB 7G
PRO 4G

Meal 3
1lb of Salmon
Cal 250
Fat 12g
Pro 40g

Brown rice (3/4 cup prepared)
Cal 150
Carb 32g
Fat 1g
Pro 3g

Total Cal 400; Fat 13g; Carb 32g; Pro 43g

Meal 4
Syntha 6 2 scoops
Cal 400
Carb 28g
Fat 12g
Pro 44g

Meal 6
OJ (TROPICANA'S LIGHT & FIT; 1 CUP)
CAL 50
FAT 0G
CARB 0G
PRO <1G

1/2 serving ground pork + 1/2 serving lean ground meat
Lean Beef
Cal 85
Fat 4g
Pro 11.5g

Pork
Cal 90
Fat 2g
Pro 17.5g

1 slice American cheese
cal 80
Carb 0g
Fat 7g
Pro 4g

2 slices of Nature Own bread
Cal 100
Fat 2g
Carb 22g
Pro 6

Tbsp Ketchup
Cal 15
Carb 4g

PEANUT BUTTER (SMART BALANCE OMEGA'S CREAMY; 2 TBSN)
CAL 200
FAT 17G
CARB 6G
PROTEIN 7G

Total cal 420; 32g Fat; 47g Pro; 32g Carb

Meal 7

COTTAGE CHEESE 1.5 cup
CAL 240
FAT 0G
CARB 24G
PRO 36G

YOGURT (DANON'S LIGHT & FIT;1 PACK, 113G)
CAL 45
FAT 0
CARB 7G
PRO 4G

SKIM MILK 2 CUPs
CAL 180
CARB 26G
FAT 0G
PROTEIN 18G

Fish Oils (2)
Cal 20
Fat 2g
Pro 1g

Total cal 485; carb 57; fat 2; Pro 55

DAILY TOTAL 2300 carb 191; fat 80.5; pro 235g

Calories are too low. Tomorrow will be better, but I am working out too. Some milk with the protein shakes would be suffice. I added the milk at the end to make up for calories.

AKIRA · 07-09-2007, 11:41 AM

Active Stretched

Warm ups..
Extensions on Ball
Dragon Flags
Reverse Oblque Crunches on Bench
Planks
Scarecrows

Incline Barbell Bench
The bar for 8 reps
135lbs for 6 reps
185lbs for 6 reps
225lbs for 4 sets, 6 reps (90 sec RI)

Alternating Flat DB Press
40lb DBs for 10 reps
60lb DBs for 4 sets, 6 reps (75 sec RI)

Supported on SELF DB Rows
65lb DBs for 3 sets, 10 reps (30 sec RI)

DB Hammer Curl
30lb DBs for 2 sets, 12 reps (30 sec RI)

DB Shrugs
75lb DBs for 2 sets, 12 reps (30 sec RI)

Elliptical
3 min of 115 strides/min
6 sets of 145-163 strides/min
6 sets of 115-125 strides/min
2 min of 120 strides/min

Treadmill for 12 min

Static Stretched

Herbal Burn + Green Tea Extract before & after workout

Total trip time: 1 hour 20min (lifting was 30 min)

Well!!!!! Uhhh hmm.

Today was...

a good start.

My abs were screaming...

The inclines were going to fail on the very last rep. Seriously, this shit was hard. Lots of burning.

The alternating was easy. 70s here I come.

DB Rows were getting harder...running out of breath. 70s here I come...

Hammers were hard as fuck! Shrugs...jesus, I was so tired.

HR after cardio was 144. I got a bridge to walk in a couple of hours too.

Double D · 07-09-2007, 11:53 AM

Hows the cut coming along?

AKIRA · 07-09-2007, 12:05 PM

2nd day. And I am already aggravated. Today might be a bit better cuz of the addition of more calories, but its too early to tell.

I can already feel cravings... Like as I was cooking my 2nd serving of oatmeal, I was thinking of getting a fried chicken sandwich. Luckily, now that I am full I dont give a shit.

Thats the key.

Witchblade · 07-09-2007, 01:09 PM

Just remember it's not called a sexpack for nothing.

AKIRA · 07-09-2007, 07:36 PM

True Story

AKIRA · 07-10-2007, 10:48 AM

Active Stretched

Eliptical
3 min
4 sets of Lvl 3; 158-168 strides/min for 1 min each
Same Lvl for 115-125 strides/min for 1 min each
5 sets of Lvl 4; same strides
Same Lvl for same recovery strides
4 sets of Lvl 5; same strides
Same Lvl for same recovery strides
3 min

Treadmill
2 min
5 sets of 4.0 w/3.5 in between each minute
2 min

Static Stretched

Getting faster, slowly.

I walked up and down a bridge yesterday for 30 min. Shins feel ok. WHich is why the treadmill seemed so easy. I dont want my shins to tear apart, so I HAVE to be careful.

Stewart20 · 07-10-2007, 11:46 AM

I know it must seem like I am really trying to push this around here, but I am completely in love with the 8x3 scheme with a manageable rest period. I love it cause you get to lift heavy weight, without overly taxing yourself (for the most part) and you are still falling in a hypertrophy rep range with the 24 total reps, while also working on a strength component as well.

The 4x6 you did works too, but I think as you go on in your cut, doing 4 sets at 6 reps will become harder and harder, whereas, if you know you are only going to 3 reps per set, you can put in more of an effort on each set.

Let's look at your example. You did incline bench for 4x6 at 225. If you kept the same 90 second rest intervals and did a 8x3 scheme, I bet you could have lifted 245-250 for the 8 sets, and if you didn't make it, just carry the weight to the next workout until you get all 8x3.

I am also in love with varying my rep ranges during the same workout. I have been doing 8x3, then a 5x5, then a 3x8. I have also been cutting my calories somewhat lately, probably not so much as you are, but I have been eating less and I find that these workouts go pretty quickly with these parameters, and I also find I am able to recover well enough from them to hit muscles again in 4 or 5 days, and I have done ok on the 8x3s as well, with increases every workout.

I mean, I did a lower workout on Sunday with 6x3 deadlifts at 375 pounds, and was still able to come back yesterday and do a pull workout and make increases on all the exercises, all with this slight calorie deficit, so I am doing something right (so far).

See, I do care

goob · 07-10-2007, 12:23 PM

Akira + Cardio =

For some reason I've got a funny mental picture of you battering the Epilitical......

AKIRA · 07-10-2007, 05:26 PM

Ok this cutting diet sucks. Yesterday's workout day came just under 3k calories, which is ok, but I am constantly pissed off...and I have cravings like a motherfucker. You NEVER know how codependent on fried foods or sweets you are until you X them out! This is prolly withdrawl I am going through. Even as I am typing this, I am fighting off a headache I got that came about when I started eating my 2nd serving of chicken and rice today.

Its pretty easy nonetheless, I just dont enjoy it. Since I am an ectomorph, I dont know how long Ill do this for, but my goal, again, is to see a six pack without flexing. I dont know what weight or BF% that will be. I dont think anyone could know until they do it.

I can stick through this. When KelJu did that no masturbation for however long, I lasted 17 days, so I believe that Ive got discipline in me. One plus to all this is that since I have cooked food for my days at work, I havent spent ANY money on lunches.

Quote:

Originally Posted by Stewart20

I know it must seem like I am really trying to push this around here, but I am completely in love with the 8x3 scheme with a manageable rest period. I love it cause you get to lift heavy weight, without overly taxing yourself (for the most part) and you are still falling in a hypertrophy rep range with the 24 total reps, while also working on a strength component as well.

The 4x6 you did works too, but I think as you go on in your cut, doing 4 sets at 6 reps will become harder and harder, whereas, if you know you are only going to 3 reps per set, you can put in more of an effort on each set.

Let's look at your example. You did incline bench for 4x6 at 225. If you kept the same 90 second rest intervals and did a 8x3 scheme, I bet you could have lifted 245-250 for the 8 sets, and if you didn't make it, just carry the weight to the next workout until you get all 8x3.

I am also in love with varying my rep ranges during the same workout. I have been doing 8x3, then a 5x5, then a 3x8. I have also been cutting my calories somewhat lately, probably not so much as you are, but I have been eating less and I find that these workouts go pretty quickly with these parameters, and I also find I am able to recover well enough from them to hit muscles again in 4 or 5 days, and I have done ok on the 8x3s as well, with increases every workout.

I mean, I did a lower workout on Sunday with 6x3 deadlifts at 375 pounds, and was still able to come back yesterday and do a pull workout and make increases on all the exercises, all with this slight calorie deficit, so I am doing something right (so far).

See, I do care

I was hoping youd chime in. Cow mentioned a 8x3 rep scheme a hundred years ago with a 30 sec RI. I actually plan on getting down to that, but 90 sec is a bitch even now. 225lbs on an incline should be child's play, but I havent done incline in quite sometime, so that along with a calorie deficit, plus shorter rests would result in some struggling workouts.

But in responce, the 4x6 will be traded for 6x4 next week and then 8x3. Then I might stay with it and shorten the rests. 8x3 with a 90 sec RI may make my workouts longer... And I dont like that.

Quote:

Originally Posted by the goobster

Akira + Cardio =

For some reason I've got a funny mental picture of you battering the Epilitical......

Yeah, during the short burst of faster strides, I mustve looked odd, but 168 strides arent that fast. I dont want to go faster though, cuz then Id look real dumb. Ill either add intensity, do them for 2 min each, add an incline, or all of the above. It certainly is more interesting than just going at an steady pace.

I must say, your HIIT logs were what inspired me.

Double D · 07-10-2007, 05:37 PM

I agree with Stewart.

07-03-2007, 12:35 PM	#331
Witchblade Succinct Elite Member Join Date: Jul 2006 Location: Holland Posts: 4,143 Photos: 2	BODYBUILDING SUPPLEMENTS High Quality Supplements For Bodybuilders and Athletes. www.ironmaglabs.com Great fucking lifts!!!
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07-03-2007, 12:38 PM	#332
AKIRA I am Rollo Tomassee.. Elite Member Join Date: Jul 2005 Location: Outside the box Posts: 7,435 Photos: 3	They usually are. Thanks! Conventionals are done for now. Ive put my back to the test with those, so I can give them a break. I will substitute Dumbell Romanians instead while I cut. I find that doing different exercises, along with some familiar ones, helps me stay on course, thus keeps me interested in my goal. Bench might be ditched too...at least Flat Bench will...
	6' 209lbs (8/16) Bench 360 (11/29) Weighted Pullups 80lbs 3x3 (3/19) Squat 370 Deadlift after herniation 385lbs 3x3 (3/17) NASM certified 2/06 Journal

07-06-2007, 10:21 AM	#334
AKIRA I am Rollo Tomassee.. Elite Member Join Date: Jul 2005 Location: Outside the box Posts: 7,435 Photos: 3	Here comes the cut... Not that I want an arguement in my thread, but a few pages back, theres talk about how one should train when theyre cutting. "Metabolic work" and such... I really dont know what to do, but I went shopping today and while I was picking up some good food, I was thinking about how I should train. So people speak up again, since I am not training until its established, I will be all over this shit. (I guess someone should update the stickies, huh) Wanna know what I bought? fat free cottage cheese 4 packs of albacore tuna "light" hellmans mayonaise (wont use much) natures own 100% whole grain bread (a slice is 50 calories!) 2lbs of salmon ground pork fat free mozerlla gallon of skim milk "light & healthly" no pulp tropican OJ (for vitamin C really) brown rice "light and fit" danon yogurt packs What I already have... skinless boneless chicken breasts Quaker Oatmeal (cant get more basic than this) broccoli asparugus cantelope (sp?) "light & fit" danon yogurt can (for the cottage cheese) Eggs lean ground beef Suppplements... Fish Oils Herbal Burn Green Tea Extract 2 jugs of Syntha 6 (1 cookies & cream and 1 chocolate) multivitamin I will get Stimurex when I get more cash (store owner will sell me this since I am a repeat customer) Thats basically it. Ill do the best with what Ive got for now. I will get some lean red meats, but I know mommy will get some, plus I dont know whats perfect. As far as calories go..heh, I dont know. Ill have to think about where I was, where I am, and where I will go first...
	6' 209lbs (8/16) Bench 360 (11/29) Weighted Pullups 80lbs 3x3 (3/19) Squat 370 Deadlift after herniation 385lbs 3x3 (3/17) NASM certified 2/06 Journal

07-06-2007, 11:26 AM	#336
AKIRA I am Rollo Tomassee.. Elite Member Join Date: Jul 2005 Location: Outside the box Posts: 7,435 Photos: 3	Heres some info on some items... ALBACORE TUNA (2 OZ, 3.5 SERVINGS IN A PACK) CAL 60 FAT 1G CARB 0 PRO 13G CHICKEN BREAST (4OZ, SKINLESS/BONELESS) CAL 120 FAT 3G PRO 25G COTTAGE CHEESE (FAT FREE; 1/2 CUP) CAL 80 FAT 0G CARB 8G PRO 12G FISH OIL (1200MG; 2 SOFTGELS) CAL 25 FAT 2.5G CARB 0G PRO 0.5G LARGE EGG CAL 70 FAT 4.5G CARB 1G PRO 6G Mayonnaise (light; 1 TBSPN) CAL 40 FAT 4.5G CARB <1G PRO 0 OATMEAL (1/2 CUP) CAL 150 FAT 3G CARB 21G PRO 5G OJ (TROPICANA'S LIGHT & FIT; 1 CUP) CAL 50 FAT 0G CARB 0G PRO <1G PEANUT BUTTER (SMART BALANCE OMEGA'S CREAMY; 2 TBSN) CAL 200 FAT 17G CARB 6G PROTEIN 7G REDUCED FAT (2%) 1 CUP CAL 130 CARB 13G FAT 5G PRO 9 SKIM MILK 1 CUP CAL 90 CARB 13G FAT 0G PROTEIN 9G SYNTHA 6 (1 SCOOP) CAL 200 FAT 6G CARB 14G PRO 22G WHOLE GRAIN BREAD (1 SLICE) CAL 50 FAT 1 G CARB 11G PRO 3G YOGURT (DANON'S LIGHT & FIT;1 PACK, 113G) CAL 45 FAT 0 CARB 7G PRO 4G As you can see, some items arent as bad as you might think. HFCS is very limited...in fact, there might be none. The sugar enriched items will be used sparingly except the skim milk. By teh way, speaking of milk... I found some organic fat free milk...and comparing it to the fat free skim milk, other than the ingredients, there was NO nutrional difference other than 1 g of carb. ONE. I dont understand the Diet forum moderator's hard on for this shit.
	6' 209lbs (8/16) Bench 360 (11/29) Weighted Pullups 80lbs 3x3 (3/19) Squat 370 Deadlift after herniation 385lbs 3x3 (3/17) NASM certified 2/06 Journal

07-07-2007, 10:57 AM	#338
AKIRA I am Rollo Tomassee.. Elite Member Join Date: Jul 2005 Location: Outside the box Posts: 7,435 Photos: 3	Ehhh, well ive been good with the drinking already. And I believe my bulk was a failure due to my bodytype. It was too clean. This cut should be easier, but just lousy. Tomorrow is when it starts, I already got some brown rice and salmon cooked. Marinated some chicken breasts yesterday, so the foundation has been set. The only thing I keep coming back to is training... I looked back a few pages and saw the discussions of Double, Stewart, and Repro and they all make sense. Stewart says to go as heavy as possible, but cut back the volume. He says if you keep the exercises in the same quantity, Id get burnt the fuck out, so keep the workouts high intensified, but shorter. Double says to add metabolic work along with high intensity. Repro has a mix with an addition of cardio. I think I noticed from when I did the half ass cut is the shorter rests were killer. 30 sec RIs made me more out of breath than some cardio workouts ever will. However, if rests are shorter, than intensity will suffer. Cow made a suggestion about doing 8 sets of 3 reps of some high intensity. That seems possible, but still.... Theres just too many ideas and not enough foundation. I cant start a workout without a plan.
	6' 209lbs (8/16) Bench 360 (11/29) Weighted Pullups 80lbs 3x3 (3/19) Squat 370 Deadlift after herniation 385lbs 3x3 (3/17) NASM certified 2/06 Journal

07-07-2007, 08:29 AM	#337
goob Smartass anthropologist Elite Member Join Date: Apr 2006 Location: Anywhere, everywhere, nowhere.... Posts: 5,940	Taking this cut pretty seriously eh? Good to see, you'll reap the results. Man, outside of whats reasonably healthy, I know nothing. Are you giving up drinking while cutting?

07-07-2007, 11:11 AM	#339
ReproMan Señor Member Elite Member Join Date: Feb 2006 Location: Stuart, FL Posts: 6,361	The drinking is key with me. I just can't do it and be healthy. I started having a few drinks over the past 2 weeks and it's fucking my training and my diet up. Back on the wagon for me....

07-08-2007, 08:22 PM	#342
AKIRA I am Rollo Tomassee.. Elite Member Join Date: Jul 2005 Location: Outside the box Posts: 7,435 Photos: 3	Meals for non-lifint day 07/08/07 Meal 1 OATMEAL (1/2 CUP) CAL 150 FAT 3G CARB 21G PRO 5G SYNTHA 6 (1 SCOOP) CAL 200 FAT 6G CARB 14G PRO 22G FIsh Oil (2) 20 calories Blueberries? 3 Hard boiled eggs cal 60 carb 0 Fat 3.5g Pro 5g Totals cal 550+; Fat 21.5g; carb 35g; Pro 42g Meal 2 YOGURT (DANON'S LIGHT & FIT;1 PACK, 113G) CAL 45 FAT 0 CARB 7G PRO 4G Meal 3 1lb of Salmon Cal 250 Fat 12g Pro 40g Brown rice (3/4 cup prepared) Cal 150 Carb 32g Fat 1g Pro 3g Total Cal 400; Fat 13g; Carb 32g; Pro 43g Meal 4 Syntha 6 2 scoops Cal 400 Carb 28g Fat 12g Pro 44g Meal 6 OJ (TROPICANA'S LIGHT & FIT; 1 CUP) CAL 50 FAT 0G CARB 0G PRO <1G 1/2 serving ground pork + 1/2 serving lean ground meat Lean Beef Cal 85 Fat 4g Pro 11.5g Pork Cal 90 Fat 2g Pro 17.5g 1 slice American cheese cal 80 Carb 0g Fat 7g Pro 4g 2 slices of Nature Own bread Cal 100 Fat 2g Carb 22g Pro 6 Tbsp Ketchup Cal 15 Carb 4g PEANUT BUTTER (SMART BALANCE OMEGA'S CREAMY; 2 TBSN) CAL 200 FAT 17G CARB 6G PROTEIN 7G Total cal 420; 32g Fat; 47g Pro; 32g Carb Meal 7 COTTAGE CHEESE 1.5 cup CAL 240 FAT 0G CARB 24G PRO 36G YOGURT (DANON'S LIGHT & FIT;1 PACK, 113G) CAL 45 FAT 0 CARB 7G PRO 4G SKIM MILK 2 CUPs CAL 180 CARB 26G FAT 0G PROTEIN 18G Fish Oils (2) Cal 20 Fat 2g Pro 1g Total cal 485; carb 57; fat 2; Pro 55 DAILY TOTAL 2300 carb 191; fat 80.5; pro 235g Calories are too low. Tomorrow will be better, but I am working out too. Some milk with the protein shakes would be suffice. I added the milk at the end to make up for calories.
	6' 209lbs (8/16) Bench 360 (11/29) Weighted Pullups 80lbs 3x3 (3/19) Squat 370 Deadlift after herniation 385lbs 3x3 (3/17) NASM certified 2/06 Journal

07-09-2007, 11:41 AM	#343
AKIRA I am Rollo Tomassee.. Elite Member Join Date: Jul 2005 Location: Outside the box Posts: 7,435 Photos: 3	And so it begins.. Active Stretched Warm ups.. Extensions on Ball Dragon Flags Reverse Oblque Crunches on Bench Planks Scarecrows Incline Barbell Bench The bar for 8 reps 135lbs for 6 reps 185lbs for 6 reps 225lbs for 4 sets, 6 reps (90 sec RI) Alternating Flat DB Press 40lb DBs for 10 reps 60lb DBs for 4 sets, 6 reps (75 sec RI) Supported on SELF DB Rows 65lb DBs for 3 sets, 10 reps (30 sec RI) DB Hammer Curl 30lb DBs for 2 sets, 12 reps (30 sec RI) DB Shrugs 75lb DBs for 2 sets, 12 reps (30 sec RI) Elliptical 3 min of 115 strides/min 6 sets of 145-163 strides/min 6 sets of 115-125 strides/min 2 min of 120 strides/min Treadmill for 12 min Static Stretched Herbal Burn + Green Tea Extract before & after workout Total trip time: 1 hour 20min (lifting was 30 min) Well!!!!! Uhhh hmm. Today was... a good start. My abs were screaming... The inclines were going to fail on the very last rep. Seriously, this shit was hard. Lots of burning. The alternating was easy. 70s here I come. DB Rows were getting harder...running out of breath. 70s here I come... Hammers were hard as fuck! Shrugs...jesus, I was so tired. HR after cardio was 144. I got a bridge to walk in a couple of hours too.
	6' 209lbs (8/16) Bench 360 (11/29) Weighted Pullups 80lbs 3x3 (3/19) Squat 370 Deadlift after herniation 385lbs 3x3 (3/17) NASM certified 2/06 Journal

07-09-2007, 11:53 AM	#344
Double D Senior Member Elite Member Join Date: May 2006 Location: Illinois Posts: 9,850	Hows the cut coming along?
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07-09-2007, 12:05 PM	#345
AKIRA I am Rollo Tomassee.. Elite Member Join Date: Jul 2005 Location: Outside the box Posts: 7,435 Photos: 3	2nd day. And I am already aggravated. Today might be a bit better cuz of the addition of more calories, but its too early to tell. I can already feel cravings... Like as I was cooking my 2nd serving of oatmeal, I was thinking of getting a fried chicken sandwich. Luckily, now that I am full I dont give a shit. Thats the key.
	6' 209lbs (8/16) Bench 360 (11/29) Weighted Pullups 80lbs 3x3 (3/19) Squat 370 Deadlift after herniation 385lbs 3x3 (3/17) NASM certified 2/06 Journal

07-09-2007, 01:09 PM	#346
Witchblade Succinct Elite Member Join Date: Jul 2006 Location: Holland Posts: 4,143 Photos: 2	Just remember it's not called a sexpack for nothing.
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07-09-2007, 07:36 PM	#347
AKIRA I am Rollo Tomassee.. Elite Member Join Date: Jul 2005 Location: Outside the box Posts: 7,435 Photos: 3	True Story
	6' 209lbs (8/16) Bench 360 (11/29) Weighted Pullups 80lbs 3x3 (3/19) Squat 370 Deadlift after herniation 385lbs 3x3 (3/17) NASM certified 2/06 Journal

07-10-2007, 10:48 AM	#348
AKIRA I am Rollo Tomassee.. Elite Member Join Date: Jul 2005 Location: Outside the box Posts: 7,435 Photos: 3	Cardio... Active Stretched Eliptical 3 min 4 sets of Lvl 3; 158-168 strides/min for 1 min each Same Lvl for 115-125 strides/min for 1 min each 5 sets of Lvl 4; same strides Same Lvl for same recovery strides 4 sets of Lvl 5; same strides Same Lvl for same recovery strides 3 min Treadmill 2 min 5 sets of 4.0 w/3.5 in between each minute 2 min Static Stretched Getting faster, slowly. I walked up and down a bridge yesterday for 30 min. Shins feel ok. WHich is why the treadmill seemed so easy. I dont want my shins to tear apart, so I HAVE to be careful.
	6' 209lbs (8/16) Bench 360 (11/29) Weighted Pullups 80lbs 3x3 (3/19) Squat 370 Deadlift after herniation 385lbs 3x3 (3/17) NASM certified 2/06 Journal

07-10-2007, 11:46 AM	#349
Stewart20 I have a headache Join Date: Sep 2005 Location: All you can eat Chinese Buffet Posts: 2,719 Photos: 2	I know it must seem like I am really trying to push this around here, but I am completely in love with the 8x3 scheme with a manageable rest period. I love it cause you get to lift heavy weight, without overly taxing yourself (for the most part) and you are still falling in a hypertrophy rep range with the 24 total reps, while also working on a strength component as well. The 4x6 you did works too, but I think as you go on in your cut, doing 4 sets at 6 reps will become harder and harder, whereas, if you know you are only going to 3 reps per set, you can put in more of an effort on each set. Let's look at your example. You did incline bench for 4x6 at 225. If you kept the same 90 second rest intervals and did a 8x3 scheme, I bet you could have lifted 245-250 for the 8 sets, and if you didn't make it, just carry the weight to the next workout until you get all 8x3. I am also in love with varying my rep ranges during the same workout. I have been doing 8x3, then a 5x5, then a 3x8. I have also been cutting my calories somewhat lately, probably not so much as you are, but I have been eating less and I find that these workouts go pretty quickly with these parameters, and I also find I am able to recover well enough from them to hit muscles again in 4 or 5 days, and I have done ok on the 8x3s as well, with increases every workout. I mean, I did a lower workout on Sunday with 6x3 deadlifts at 375 pounds, and was still able to come back yesterday and do a pull workout and make increases on all the exercises, all with this slight calorie deficit, so I am doing something right (so far). See, I do care
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07-10-2007, 12:23 PM	#350
goob Smartass anthropologist Elite Member Join Date: Apr 2006 Location: Anywhere, everywhere, nowhere.... Posts: 5,940	Akira + Cardio = For some reason I've got a funny mental picture of you battering the Epilitical......

07-10-2007, 05:37 PM	#352
Double D Senior Member Elite Member Join Date: May 2006 Location: Illinois Posts: 9,850	I agree with Stewart.
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