My Road to Ripped

Training Bodybuilding
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I’m next up on the log train here on T-Nation. I have decided to post on my current training and diet, in which I am attempting lose some fat. This is the first time I’ve ever tried to cut, so maybe others can learn from my mistakes/progress.

Brief history: I have played football my whole life, this past year I left the school I was on scholarship with to change course, in the process I lost my eligibility and don’t have $ for a lawyer to fight it, so i won’t be playing anymore. I’ve focused my efforts now on trying to get in killer shape for the summer. Some stats: Age:19, weight: 216, 6 years training non-stop. I don’t have calipers so I don’t bother measuring bofyfat %. I am about 6 weeks into cutting now, and I started at 220, though my measurements haven’t changed much, other than my waist.

I am following a T-Dawg type of diet, last Saturday was my first carb-up. Tommorow will be my second. I have been under 35g carbs for this week, and the previous 2 weeks I went under 50 per day, with no carb ups. Protein is at 220-250g/day and fat is at 150-175g/day

Training Schedule:
Mon AM: A1)Dips 4x6 w/50lb DB in my feet A2) Chins 4x6 w/ 50 lb DB
B1) Hammer Curl B2)Overhead DB Tri Extension B3)Lateral Raise B4)Lying DB Internal Rotation (All for 4x8)
PM:(Giant superset, 45sec rest in between) A1)Deadlidtx6 A2)Pistols X6 A3)Mule Kick x6 A4)LEg Press Calf Raise x12
Tues: 30 min cardio (4.0 on 10-15 incline, swithcing inclines throughout)

Wed Am: A1) Dip MAchine 4x8 A2) Pullup 4x6w/45lbDB B1) EZ Curl B2) Tricep Pushdown w/rope B3)Scott press B4)Cable external rotation (all 4x8)
PM:(superset) A1) Squatx6 A2)Ham Curlx6 A3)Db Lungex6 A4) Seated Calf x12

THU: same as Tues

Fri Am: A1) Incline DB bench 4x6 A2) BB Row 4x6 B1)Hercules Curl B2)Lean-away Rope tricep extension w/rope B3)Standing Arnold Press B4) Scarecrows (all 4x8)
PM:(giant superset) Front Squatx6 A2) Leg Pressx8 A3)Bulgarian Split Squatx8 A4) Seated Standing Calf raise x10

Saturday night or sunday night 20mins cardio and recovery work in the pool and a steam afterwards

I will post pics as soon as I can

Also: I am 7 weeks out from a fractured wrist, I still can’t push a barbell, and I’m dealding with a nerve impingement from my C7, so that’s been a pain in the ass.

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These are taken yesterday, about 4 weeks in to serious dieting.

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one from the front

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and one last one

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Good luck. You’ll get it done. Good base to start with. I wish to hell I looked that good at 19. I was super scrawny. How tall are you?

Also, keep working on gettin’ big and strong (after summer maybe). You’ve got potential to be a monster if you want. Still got lots of good training years left with naturally high T.

How many times do you go through the leg supersets each training session? Just once??

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I’m right about 6’3" , maybe a shade under. Leg Supersets are done 4 times per workout, I get all 4 done in 20-25 mins.

Thread title did say Ripped*, or so I thought?

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It said “Tipped” but I knew what you meant. I wasn’t telling you to stop your cut now, I was talking about after your summer cut. You know, for the next few years of lifting.

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Yeah, I’d like to be in the 250-275 range at my 25th birthday. The idea is to be a freak of nature when I hit the “real world”.
Breakfast today consisted of 6 eggs(4 whole) w parmesan cheese, 2 strips of bacon, and 1/4c walnuts. Just had lunch which was a chicken breast, 2 string cheeses, 1t. Omega 3 PB, and a small tomato. I just took my ECA so I’m off to the first workout of the day.

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Yesterdays workouts went good. Used a 50lb DB for chins and 55 for dips, any heavier and it is too akward to support in my feet, I need a dip belt! The night’s workout went really well, I used really short rest periods. I am fine with 335 in the DL, my bar speed has been great. I don’t own a belt, and I notice when I go over 400 for multiple reps recovery takes longer (my 1rm w/chalk only is 525). I did some fasted cardio to start the day today (took 10g BCAA before) because it was so nice out. Breakfast afterwards was a 6egg omelet w/ mushrooms, green onion and parmesan, w/ 1/2 a grapefruit and 1t. PB. I will be doing my cardio later tonight.

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Diet for yesterday was above breakfast at 10:45.
2pm was 50g protein 5t. flax 1t. PB shake, field greens w/ olive oil and vinegar.
4:45 5eggs w/grape tomatoes, mushrooms, parmesan cheese. 6:15
6:15 was grilled pork chop w/roasted cauliflower and field greens salad
9:15 grilled chicken caesar salad 3/4t. dressing (less than 1g CHO)
9:40 cardio
10:15 1 scoop whey
11:00 50g casein/whey blend, 5t. flax, 2t. PB, 1 string cheese

This is generally the same meal plan every day. Different meat is used sometimes, and bacon is usually w/ breakfast. I’m headed to speech class, will post today’s workouts later hopefully.

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Hey man good progress so far. Also being 19, i know how hard it is to cut at this age when all your friends are wolfing down pizza at 2 am. You seem to have a good routine for diet and training so keep it up and you’ll be shredded in no time. Just remember to lower calories or increase cardio as you get leaner or when you see no more progress. And maybe throw in some higher calorie days to keep that metabolism going. Just some friendly suggestions

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AM workout went well, my strength gets better every week. Used 255 for BB rows and 90# for DB incline, I need to use 100’s next week, I use a little caution with these as I don’t have a spotter. I used 20-25 sec rest in that superset. For the accessories I used 10-15 sec rest between exercises, and 25 sec rest after each superset. The accessories for each upper body training session have been bumped to 4x10. Also, I’ve added 5 min steady cardio before and after each workout on MWF, giving me an extra hour per week. I’m going to peak this program out in 2 weeks.

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Pm workout tonight was alright. This is definitely my hardest workout of the week, it always feels the heaviest for whatever reason. Front squats were done with 235, leg press w/12 plates, Split squats with 40’s (these could be a LOT heavier), and donkey calf with full stack. I noticed I needed to take a largewr break between front squat and leg press, (say 35 sec, than split squat following leg press (around 20 sec). I’ll post todays diet for the hell of it…
6 eggs (4 whole), 1 slice cheese, 4 cherry tomatoes, mushrooms, 1/4c broccoli, 1/4c cauliflower omelet; 3 strips bacon.

15g whey + 7.5g BCAA peri-workout
35gwhey+7.5g BCAA PWO

1 grilled chicken breast, and a chopped salad consisting of bacon, avocado, cauliflower, sun dried tomato, cherry tomato, broccoli, and field greens. Made my own dressing with garlic olive oil, red wine vinegar, bit of whole grain mustard, sun dried tomato oil, and salt and pepper.

15g whey + 7.5g BCAA peri-workout
35g whey + 7.5g BCAA PWO

Going to throw down a shake before bed, and I’m munching on some tuna right now. Tomorrow will probably be cardio in the pool after work.

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Great progres overall. I’m doing a carb cyclic approach myself right now, and was getting sick of all the tuna. I discovered that Sardines in oil pack a damn good amount of protein, fat and overall cals. Now I’ll down 2 cans at once with a spoon of PB for a snack.

Best of luck bro, keep going!

S

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Hey Stu are those sardines cheap? I’ll keep my eye out next time I’m shopping.

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Depending oin the brand, I think they range form $1.50 to $2.99

I did figure out to make certain the package says ‘SKIN AND BONE FREE’ -lol. I picked up one brand that had all the heads and tails attached. Kinda ruined the meal for me.

S

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Carb up day is awesome! Had hash browns and a grapefruit with my eggs for breakfast,a beef sandwich from Portillos, went to Wrigley and watch my Cubbies lay a beat down, and washed that down with some pancakes! I think I’ll have some potatoes with dinner and call it a day for the carbs. After today I’m going the last 2 weeks of my current program without a carb-up, and increasing the cardio.

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AM workout went well today, I also walked outside for about 20 mins afterwards. Todays diet: 8:30 4 eggs with 2 chicken sausage and 3 strawberries and 16g whey
12:00 1 can tuna, 1/2c broccoli, 1/3 cucumber w/olive oil and balsamic vinegar

1:00 1 scoop whey/7.5g BCAA peri-workout
PWO: 2 scoops whey/7.5g BCAA , 5g creatine

3:30 1 girlled chicken breast, 1oz almonds, 3/4c broccoli w/ olive oil, 1/3 cucumber, 1 string cheese
I will have a shake of 50g protein and 5t. flax at work, then my normal peri-post workout nutrition after I lift lower body. Either a shake or a chicken breast before bed.

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Your numbers are impressive.

525 DL, 90 lb dumbbells incline.

Nice work

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Nice work bro you really seem to know what your doing for this cut! How much wheight are you looking to drop? your bodyfat looks pretty low right now so I think 10-15 pounds might be enough? but idonno Keep up the hard training with those heavy ass wheights!