[quote]tuchavito wrote:
hey man program and diet look great, i’m also cutting and will steal some ideas from your log ;).
Good luck man and it’s good to hear that you are fine.[/quote]
Thanks man, I actually weighed in today at 234.2 so it is working well. It’s a bit hard to get mentally prepared to take in all that fat, but its working like a charm. I’m also doing cardio 5 days a week as listed above, and If it seems like I’m losing too much in a week, I’ll drop a session of cardio, or add in a small protein meal.
I know tuna is a bit hard to stomach completely raw, so what I’ll do is this:
IN A BIG BOWL
2 Cans White albacore tuna in WATER
1/4 cup green beans, chopped
1/4 cup yellow wax beans, chopped
1/4 cup kidney beans
1 oz olive oil
1 TBSP balsamic or red wine vinegar
salt to taste
1 packet splenda for those with a sweet tooth.
F1) High Pull - Snatch Grip
3 x 10 reps
No rest
F2) Three-way dumbbell swing
3 x 20 reps left arm, 20 reps right arm, 20 reps both arms
No rest
Rest 75 seconds
A1) Box Squats (onto an exercise bench, not a typo I do an extra set of box squats)
4 x 8 reps
Rest 60 seconds
A2) Bulgarian Squat
3 x 8 reps
Rest 60 seconds
B1) Leg Press
3 x 10 reps
no rest
B2) Seratus Crunch
3 x 10 - 12 reps
Rest 60 seconds
C) Leg Extension
3 x 10 reps
Rest 60 seconds
D) Hamstring Curl
3 x 8 reps
Rest 60 seconds
E) Seated Calve Raises
100 reps as quickly as possible.
Usually breaks down to:
30 reps 15 seconds rest
20 reps 15 seconds rest
15 reps 15 seconds rest
15 reps 15 seconds rest
10 reps 15 seconds rest
10 reps 15 seconds rest
I hope I can do the cardio this time, last time i had an injury, but the movement in general was really painful. I did 5 Minutes of it and had to call it quits. After watching that MD Kai Greene Vid, i’m pumped for squatting tonight. Sunday was off for eating, and i had around 250 - 300 g of carbs. I felt it was necessary as well, becausei think i am losing weight too fast.
I am currently 233-234 down from 237 when i started this thread about 3 weeks ago. MY goal is to lose a steady pound per week, and getting down to 5-8% bodyfat.
MY waist went from a 37-38 to now what is a 35.5.
Last weeks workout numbers:
Squat: 350
Bulgarian Squat: 175 (1 leg)
Leg Press: 630 x 10
Serratus Crunch: 2 10 lb dbs
Leg XT: Somewhere around 190 on the machine.
Hamstring curl(double leg): 160
100 reps on the calf machine, 230. I alternate each leg day between seated and Donkey calf raise.
As far as leaning out goes, my arms, calves, and my face is dropping the fat first, it seems. In my build, Waist will come last for spot reductions.
I have to call it quits a week early from the Ketogenic diet.
I explained a week ago about how i was sick, and my aunt passed away, after I got better, I stuck to the diet as planned and 5 days later, got sick again with a respiratory infection. Around this time of year, i dont think this approach is wise for many in the winter-affected areas.
I will start a new log as soon as I am better with the same routine, but on a carb cycling diet.
