DontStops Cutting (Another Journal)

DontStop · 01-04-2008, 01:40 PM

Well, I think I'm about done with putting on muscle mass. I have all the mass I want in my legs/glutes, shoulder, and chest. The only group that needs improvement is my triceps, and even so, the exercises will be high rep with low weight. Typical? I know.

My workouts I think will be based on circuit training and my cardio will be in the hour+ range.

As for my diet? Low calorie. Wy low calorie you ask? Because I know it works for me.

When I looked like this:

It was super low calorie and alot of cardio. Except now I have more muscle mass so I'll probably lean out a bit more then the picture above

I'm going to start on Monday.

Burner02 · 01-04-2008, 02:03 PM

lemme ask ya a question:
Why are you going to do high rep circuit training AND high cardio. Essentially doing the same. What do you consider high rep? 10-12 rep range?
Sounds like you wanna go 'ethipian'. Have you been to a nutrtionalist and gotten some guidance on goals?

DontStop · 01-04-2008, 02:07 PM

I've gone to nutritionalists and theyve just thrown me the canada food guide

Burner02 · 01-04-2008, 02:12 PM

need to go to a better nutritionist....

(might see if you can delete one of your duplicate threads here)

Pylon · 01-04-2008, 07:35 PM

Quote:

Originally Posted by DontStop

I've gone to nutritionalists and theyve just thrown me the canada food guide

Is Canadian food different that regular food? I mean, I've been to Edmonton a few times, and it always seemed the same to me.

I guess there is more vitamin eh.

(Sorry, couldn't resist...)

Witchblade · 01-04-2008, 08:24 PM

Some strength work wouldn't hard. It'll help maintain your muscle and strength and you won't get too big from it in a hypocaloric diet.

b_reed23 · 01-05-2008, 03:22 AM

yep...I would do high weight low reps and the cardio....but I will still follow along

DontStop · 01-05-2008, 04:58 PM

The thing about me is, is I'm one of the fortunate few who puts on muscle very easliy
I actually bulk when I do heavey weights...my quads get huge, my arms get huge. I'm a mesomorph...which is good, but a disadvantage at times, as for I want to maintain a feminine figure.

b_reed23 · 01-06-2008, 12:07 PM

do you have a current pic after your bulk?

DontStop · 01-06-2008, 04:54 PM

The one of me in my gallery at camp with the horns. I'll find a better one

DontStop · 01-06-2008, 04:56 PM

I have this one

The shirt kind of throws people off It's tight in the midsection and flowy at the chest and arms. I gained a bit on my midsection. I'll try and take a picture later this week to give you a better idea

I start tommorrow I'm so excited I love starting anew

b_reed23 · 01-07-2008, 10:40 PM

when are you gonna post some workouts/diet?

DontStop · 01-08-2008, 11:05 AM

Right Now!
This is todays plan

Meals:
Pre Workout One
- 1c fiber one
- 0.5c soy milk
- 1 egg, 0.5c of egg whites
Post Workout One
- 1 can tuna
- bowl of salad
- 2 tbsp light dressing
Pre Worhout Two
- 1c cottage cheese
- 1 apple
Post Workout Two
- 4 oz chicken
- bowl of salad
- 2 tbsp light dressing
- 2 tbsp Udo's Oil
Night Time Snack
- 1 sc whey in water

Total Cals: 1295

Workout One
Coulee Workout
- 4 km run with 2.5 steep hill sprints
- 3 stair sprints
- 2 stair steady climbs, 2 steps at a time
- Reverse curls on rest bench
- overhead curls on bench
- lunges until failure

Workout Two (shoulders & Triceps)
**circuit**
- overhead press
- Tricep extension
- Front Raise
- Single arm kickbacks
- lat raise on incline bench
- dips

45 minutes elliptical
10 minutes strecthing

Supplements
pre workout one
- 2 ephedrine
Post Run
- 2 EFA's
- 2 multi vitamins
- kelp
Pre Workout
- complex B
- glucosamine
- cod liver oil
Ppst Workout
- Kelp
- 2 EFAs
- 2 multi vitamins
Nightime
- kelp
- glucosamine
- udos oil

Nate K · 01-08-2008, 12:39 PM

How many days a week are you gunna work out? Are you going to eat that everyday?
You might lose you bum.

DontStop · 01-08-2008, 12:48 PM

7 days a week, Ill atleast do cardio and some kind of resistance training, at different intensities ofcourse.

NordicNacho · 01-08-2008, 01:02 PM

Do you have access to a pool? Swimming is the best exercise for a cut it just melts the fat off of me and I keep alot of muscle. Its the only cardio I do now and I have to swim outside in the morning here in La.

its a little chiily out of the water

b_reed23 · 01-08-2008, 06:14 PM

it would probably be a good idea to post weights/reps too

DontStop · 01-08-2008, 08:57 PM

My weights were light as for i was doing a circuit

My over head presses were 15lbs per arm, 10-12 reps
kickbacks were 15lbs per arm 12 reps
front raises 10lbs per arm, about 20 reps each.
My overhead extensions were 20lbs
My lateral raises on incline was 10lbs per arm (really effin hard exercise) about 8 reps a side

I switched my dips with a reverse pulldown, and those were about 40lbs

Witchblade · 01-09-2008, 09:08 AM

What's your maintenance calorie intake? 1200 seems very low for week 1.

DontStop · 01-09-2008, 11:28 AM

Any higher I gain more muscle then essentially desired. Ive experimented with higher calororie intakes, all in which have given me bad results.

crazy_enough · 01-09-2008, 11:29 AM

Quote:

Originally Posted by DontStop

Any higher I gain more muscle then essentially desired.

this has me confused

You could be in caloric deficit (hence chances of adding more mass are minimal...) but still consume more than 1200 cals.

DontStop · 01-09-2008, 11:35 AM

Okay, Heres todays plan!
I just woke up an hour ago, Ill fill in the weight blanks after Im done at the gym

Meal One
- 1/3c oats
- 1/2 c soy mlk
- 1/2 cup mixed berries
Meal Two
- 4 oz chicken
- 1 bowl salad
- 2 tbsp light dressing
Meal Three
- 1 can tuna
- celery
- 1 apple
Meal Four
- 4 oz chicken
- 1 bowl salad
- 2 tbsp light dressing
Meal Five
- Whey powder in water
- 2 tbsp Udos Oil (240 cals)

Total: 1145

Cardio One
* Repeat of yesterdays coulee run

Workout 1 (Back/Glutes/Calves)
- pile + single Arm Rowe
- ATG squat + Bent Over Rowe
- Butt Blaster
- Standing Calf Raise
- Single Leg Deadlift
- Romanian Deadlifts

Supplements
Pre Run: 2 ephedrines
Meal One: 2 multi, 2 EFAs, complex B, Kelp
Meal Two: kelp, glucosamine, Udos Oil, 1 eph
Pre Wokout: 2 ephedrine
Post Workout: 2 multi, 2 EFAs, 1 tbsp Greens, Kelp, Glucosamine

DontStop · 01-09-2008, 11:36 AM

Quote:

Originally Posted by crazy_enough

this has me confused

You could be in caloric deficit (hence chances of adding more mass are minimal...) but still consume more than 1200 cals.

You dont understand my body type
It's REALLY easy
and Im not exaggerating
For me to put on muscle fast

Im not like those girls who dont put on mass, Im one of the few that do. I already have all the muscle mass i want anyway

soxmuscle · 01-09-2008, 11:38 AM

Is 1145 calories even enough to maintain that muscle mass though?

DontStop · 01-09-2008, 11:44 AM

I guess we'll just have to find out

HialeahChico305 · 01-09-2008, 11:44 AM

this thread has potential

crazy_enough · 01-09-2008, 11:48 AM

Quote:

Originally Posted by DontStop

You dont understand my body type
It's REALLY easy
and Im not exaggerating
For me to put on muscle fast

Im not like those girls who dont put on mass, Im one of the few that do. I already have all the muscle mass i want anyway

I feel ya, trust me. I fit into that category as well.

Whats ure maintenance cal level? I am asking because I have learned from experience and from others who had been telling me all along, that we, esp. as females, are really shooting ourselves in the foot byt going too low (calory wise) too fast. It wrecks havoc on our metabolisms, fucks up our hormones and adrenals, and leaves much less room for adjustments down the road, when we hit plateaus.

Im not just talking out of my ass here.

01-04-2008, 01:40 PM	#1
DontStop pappy Join Date: Aug 2005 Location: Edmonton Posts: 2,592 Blog Entries: 1 Photos: 33	DontStops Cutting (Another Journal) BODYBUILDING SUPPLEMENTS High Quality Supplements For Bodybuilders and Athletes. www.ironmaglabs.com Well, I think I'm about done with putting on muscle mass. I have all the mass I want in my legs/glutes, shoulder, and chest. The only group that needs improvement is my triceps, and even so, the exercises will be high rep with low weight. Typical? I know. My workouts I think will be based on circuit training and my cardio will be in the hour+ range. As for my diet? Low calorie. Wy low calorie you ask? Because I know it works for me. When I looked like this: It was super low calorie and alot of cardio. Except now I have more muscle mass so I'll probably lean out a bit more then the picture above I'm going to start on Monday.
	You know, the Nazis had pieces of flair that they made the Jews wear.

01-04-2008, 02:03 PM	#2
Burner02 Super Hero in Training Join Date: Mar 2002 Location: Tip of the spear! Posts: 28,274	lemme ask ya a question: Why are you going to do high rep circuit training AND high cardio. Essentially doing the same. What do you consider high rep? 10-12 rep range? Sounds like you wanna go 'ethipian'. Have you been to a nutrtionalist and gotten some guidance on goals?
	Success leaves clues. People who produce outstanding results do specific things to create those results Nobody cares what you did yesterday or what you are going to do tomorrow. What is important is what you are doing NOW to solve our problem THERE IS NO TOMORROW! - Appollo Creed

01-04-2008, 02:07 PM	#3
DontStop pappy Join Date: Aug 2005 Location: Edmonton Posts: 2,592 Blog Entries: 1 Photos: 33	I've gone to nutritionalists and theyve just thrown me the canada food guide
	You know, the Nazis had pieces of flair that they made the Jews wear.

01-04-2008, 02:12 PM	#4
Burner02 Super Hero in Training Join Date: Mar 2002 Location: Tip of the spear! Posts: 28,274	need to go to a better nutritionist.... (might see if you can delete one of your duplicate threads here)
	Success leaves clues. People who produce outstanding results do specific things to create those results Nobody cares what you did yesterday or what you are going to do tomorrow. What is important is what you are doing NOW to solve our problem THERE IS NO TOMORROW! - Appollo Creed

01-04-2008, 08:24 PM	#6
Witchblade Succinct Elite Member Join Date: Jul 2006 Location: Holland Posts: 3,944 Photos: 2	Some strength work wouldn't hard. It'll help maintain your muscle and strength and you won't get too big from it in a hypocaloric diet.
	My Journal My Linkdump [LSFW] IM Official FAQ [WORK IN PROGRESS]

01-05-2008, 03:22 AM	#7
b_reed23 this is why I'm hot! Elite Member Join Date: Jan 2005 Location: West Tennessee Posts: 4,994 Photos: 34	yep...I would do high weight low reps and the cardio....but I will still follow along
	My Journal!

01-05-2008, 04:58 PM	#8
DontStop pappy Join Date: Aug 2005 Location: Edmonton Posts: 2,592 Blog Entries: 1 Photos: 33	The thing about me is, is I'm one of the fortunate few who puts on muscle very easliy I actually bulk when I do heavey weights...my quads get huge, my arms get huge. I'm a mesomorph...which is good, but a disadvantage at times, as for I want to maintain a feminine figure.
	You know, the Nazis had pieces of flair that they made the Jews wear.

01-06-2008, 12:07 PM	#9
b_reed23 this is why I'm hot! Elite Member Join Date: Jan 2005 Location: West Tennessee Posts: 4,994 Photos: 34	do you have a current pic after your bulk?
	My Journal!

01-06-2008, 04:54 PM	#10
DontStop pappy Join Date: Aug 2005 Location: Edmonton Posts: 2,592 Blog Entries: 1 Photos: 33	The one of me in my gallery at camp with the horns. I'll find a better one
	You know, the Nazis had pieces of flair that they made the Jews wear.

01-06-2008, 04:56 PM	#11
DontStop pappy Join Date: Aug 2005 Location: Edmonton Posts: 2,592 Blog Entries: 1 Photos: 33	I have this one The shirt kind of throws people off It's tight in the midsection and flowy at the chest and arms. I gained a bit on my midsection. I'll try and take a picture later this week to give you a better idea I start tommorrow I'm so excited I love starting anew
	You know, the Nazis had pieces of flair that they made the Jews wear.

01-07-2008, 10:40 PM	#12
b_reed23 this is why I'm hot! Elite Member Join Date: Jan 2005 Location: West Tennessee Posts: 4,994 Photos: 34	when are you gonna post some workouts/diet?
	My Journal!

01-08-2008, 11:05 AM	#13
DontStop pappy Join Date: Aug 2005 Location: Edmonton Posts: 2,592 Blog Entries: 1 Photos: 33	Right Now! This is todays plan Meals: Pre Workout One - 1c fiber one - 0.5c soy milk - 1 egg, 0.5c of egg whites Post Workout One - 1 can tuna - bowl of salad - 2 tbsp light dressing Pre Worhout Two - 1c cottage cheese - 1 apple Post Workout Two - 4 oz chicken - bowl of salad - 2 tbsp light dressing - 2 tbsp Udo's Oil Night Time Snack - 1 sc whey in water Total Cals: 1295 Workout One Coulee Workout - 4 km run with 2.5 steep hill sprints - 3 stair sprints - 2 stair steady climbs, 2 steps at a time - Reverse curls on rest bench - overhead curls on bench - lunges until failure Workout Two (shoulders & Triceps) circuit - overhead press - Tricep extension - Front Raise - Single arm kickbacks - lat raise on incline bench - dips 45 minutes elliptical 10 minutes strecthing Supplements pre workout one - 2 ephedrine Post Run - 2 EFA's - 2 multi vitamins - kelp Pre Workout - complex B - glucosamine - cod liver oil Ppst Workout - Kelp - 2 EFAs - 2 multi vitamins Nightime - kelp - glucosamine - udos oil
	You know, the Nazis had pieces of flair that they made the Jews wear.

01-08-2008, 12:39 PM	#14
Nate K Registered User Join Date: Nov 2004 Posts: 1,593 Photos: 3	How many days a week are you gunna work out? Are you going to eat that everyday? You might lose you bum.

01-08-2008, 12:48 PM	#15
DontStop pappy Join Date: Aug 2005 Location: Edmonton Posts: 2,592 Blog Entries: 1 Photos: 33	7 days a week, Ill atleast do cardio and some kind of resistance training, at different intensities ofcourse.
	You know, the Nazis had pieces of flair that they made the Jews wear.

01-08-2008, 01:02 PM	#16
NordicNacho Registered User Join Date: Dec 2006 Posts: 2,404 Photos: 18	Do you have access to a pool? Swimming is the best exercise for a cut it just melts the fat off of me and I keep alot of muscle. Its the only cardio I do now and I have to swim outside in the morning here in La. its a little chiily out of the water
	http://www.roqofthe80s.com/#

01-08-2008, 06:14 PM	#17
b_reed23 this is why I'm hot! Elite Member Join Date: Jan 2005 Location: West Tennessee Posts: 4,994 Photos: 34	it would probably be a good idea to post weights/reps too
	My Journal!

01-08-2008, 08:57 PM	#18
DontStop pappy Join Date: Aug 2005 Location: Edmonton Posts: 2,592 Blog Entries: 1 Photos: 33	My weights were light as for i was doing a circuit My over head presses were 15lbs per arm, 10-12 reps kickbacks were 15lbs per arm 12 reps front raises 10lbs per arm, about 20 reps each. My overhead extensions were 20lbs My lateral raises on incline was 10lbs per arm (really effin hard exercise) about 8 reps a side I switched my dips with a reverse pulldown, and those were about 40lbs
	You know, the Nazis had pieces of flair that they made the Jews wear.

01-09-2008, 09:08 AM	#19
Witchblade Succinct Elite Member Join Date: Jul 2006 Location: Holland Posts: 3,944 Photos: 2	What's your maintenance calorie intake? 1200 seems very low for week 1.
	My Journal My Linkdump [LSFW] IM Official FAQ [WORK IN PROGRESS]

01-09-2008, 11:28 AM	#20
DontStop pappy Join Date: Aug 2005 Location: Edmonton Posts: 2,592 Blog Entries: 1 Photos: 33	Any higher I gain more muscle then essentially desired. Ive experimented with higher calororie intakes, all in which have given me bad results.
	You know, the Nazis had pieces of flair that they made the Jews wear.

01-09-2008, 11:35 AM	#22
DontStop pappy Join Date: Aug 2005 Location: Edmonton Posts: 2,592 Blog Entries: 1 Photos: 33	Okay, Heres todays plan! I just woke up an hour ago, Ill fill in the weight blanks after Im done at the gym Meal One - 1/3c oats - 1/2 c soy mlk - 1/2 cup mixed berries Meal Two - 4 oz chicken - 1 bowl salad - 2 tbsp light dressing Meal Three - 1 can tuna - celery - 1 apple Meal Four - 4 oz chicken - 1 bowl salad - 2 tbsp light dressing Meal Five - Whey powder in water - 2 tbsp Udos Oil (240 cals) Total: 1145 Cardio One * Repeat of yesterdays coulee run Workout 1 (Back/Glutes/Calves) - pile + single Arm Rowe - ATG squat + Bent Over Rowe - Butt Blaster - Standing Calf Raise - Single Leg Deadlift - Romanian Deadlifts Supplements Pre Run: 2 ephedrines Meal One: 2 multi, 2 EFAs, complex B, Kelp Meal Two: kelp, glucosamine, Udos Oil, 1 eph Pre Wokout: 2 ephedrine Post Workout: 2 multi, 2 EFAs, 1 tbsp Greens, Kelp, Glucosamine
	You know, the Nazis had pieces of flair that they made the Jews wear.

01-09-2008, 11:38 AM	#24
soxmuscle do work son Join Date: Aug 2004 Location: I will eat your face Posts: 7,546 Photos: 10	Is 1145 calories even enough to maintain that muscle mass though?
	Age: 20 \| Height: 5'7" \| Weight: 150 lbs. Soxmuscle Presents: Westside Training

01-09-2008, 11:44 AM	#25
DontStop pappy Join Date: Aug 2005 Location: Edmonton Posts: 2,592 Blog Entries: 1 Photos: 33	I guess we'll just have to find out
	You know, the Nazis had pieces of flair that they made the Jews wear.

01-09-2008, 11:44 AM	#26
HialeahChico305 focused on the prize Join Date: Aug 2007 Location: Miami Posts: 700 Photos: 7	this thread has potential