Just throwing this up before I go to school today so I can’t wuss out later.
A little basic info:
I’m an 18 year old looking to finally get down to my abs. I am currently at 14% BF and am looking to get to the 7-9% range.
Ok here goes! The way I’m going about this is a higly active. I like to be doing something all the time, so a laid back approach is simply not for me.
I’m starting every day with 30-40 minutes of steady state fasted cardio. After school I, depending on the day, am either lifting or doing roughly 20 minutes of HIIT. I will walk everyday.
I am on the Waterbury/Cosgrove program Real Fast Fat Loss and am taking HOT-ROX extreme.I’ve been on this program for just over a week so the day of the program I’ll be posting today will not be the first day.
As for nutrition I will be posting my daily caloritic intake in subsequent posts. With the activity level I plan to maintain I will need to cosume around 3200-3300 calories. As my goal is fat loss I will be consuming around 2500-2600 calories per day.
Now to get down to the nitty gritty.
MEASUREMENTS AND WEIGHT:
2/26/08
Weight (nekid): 167
Height: 5’ 11.5"
Waist: 33"
Hips:33.5"
Arm Unflexed: 12"
Forearm unflexed:10.25"
Thigh:24"
Calve:16"
Exercise for 02/26/08
No morning cardio today.
LIFTING:
1: DB Romanian Deadlift to Split Snatch (plus lunge) Rest 60s.
20’s 15, 15, 15
I always feel like I’ve been punched in the gut at the end of a set of these. A brutal way to start off the workout (and the sets take forever to perform!)
2A: Push up - feet on Swiss Ball with prone jackknife combo. Rest 30s.
BW 15, 15, 15
2B: Bent Over Row - Back Extension Hybrid. Rest 30s.
65 15, 15, 15
2C: Dynamic Lunge plus shoulder press. Rest 30s.
20’s 15, 15, 15
My arms pretty much feel like they’re made of jello after the dynamic lunges. After I come out of this cut I will definetly work on my vertical pushing strength.
3: 2 x 20s squat jumps; 20s squats; 20s squat and hold. Rest 45s.
BW (10, 10, 20s)x2, (10, 10, 20s)x2, (10, 10, 20s)x2
Well its a break for the arms but the lactic acid burn I feel when proforming these sets is incredible. Luckly I’ve been working on my third world squat.
4: Tabata bike sprints.
13 minutes. 2 sets of 8 20 second sprint, 10 second rest intervals. 5 minutes slow between sets.
Felt great when I was done. I loath the sets of 15; they make me feel like i want to vomit and the cardio at the end is no fun. Always happy when one of these days is over.(I do enjoy th 5x5 days in a masochistic sort of way).
Evening Walk:
2.2 Miles (length of my road and back.)
40 minutes.
EDIT: will be adding one day’s food the following day.
Nutrition for 2/26/08
Food numbers listed are Calories, Protein, Fats, Carbs.
7:00
2 HOT-ROX Extreme
7:30
3/2 Cups oatmeal 450 15 7.5 81
1 Cup mixed Berries 70 1 0 17
1 Scoop Metabolic Drive 100 20 1.5 4
10:30
4 Slices Turkey 200 40 4 0
1.5 Oz Beef Jerkey 120 17 1 11
12:30
4 Slices Turkey 200 40 4 0
1/4 Cup Sunflower seeds 200
1 banana 100 1 .5 26
2:30
2 HOT-ROX Extreme.
4:00
1 Cup mixed Berries 70 1 0 17
1.5 Oz Beef Jerkey 120 17 1 11
1 Scoop Whey Protein 120 22 2 2
7:00
6 oz. Ground Turkey 225 33 10 0
2 eggs 140 (specifics unknown will check on next batch)
1 orange 80 19 (estimate)
10:00
1 Scoop Metabolic Drive 100 20 1.5 4
8 Fish oil caps 100 2 10 0
2 tbsp flax 80 3 5 5
I’ve been using Shugart’s “Food is Fuel” mantra to help get me through the oh-so-common cravings I experience, from dessert being offered by my parents to friends stuffing theif faces with cake. Bad carbs are my weekness, and when on a cut is no time to sucumb to them.
Exercise for 2/27/08
6:00 AM
Wake up
30 minutes fasted cardio.
2:45 P.M.
HIIT.
800 meter warmup.
8 x 100m sprint, 100m walk
400 meter cooldown (would have been 800 had I not been interupted by track kids).
6:00 P.M.
NEPA
2.2 Miles
40 Minutes.
Always feels good.
Nutrition for 2/27/08
Food numbers listed are Calories, Protein, Fats, Carbs.
6:00
3 HOT-ROX Extreme (In my half asleap haze I accidentily took one too many.)
6:50
3/2 Cups oatmeal 450 15 7.5 81
1 Cup mixed Berries 70 1 0 17
1 Scoop Metabolic Drive 100 20 1.5 4
10:00
4 Slices Turkey 200 40 4 0
1.5 Oz Beef Jerkey 120 17 1 11
12:00
4 Slices Turkey 200 40 4 0
1/4 Cup Sunflower seeds 200
1 banana 100 1 .5 26
2:30
1 HOT-ROX Extreme.
3:20
1 Cup mixed Berries 70 1 0 17
1.5 Oz Beef Jerkey 120 17 1 11
6:00
12 oz Ground Turkey 550 66 20 0
4 eggs 280 (will determine breakdown on next batch)
9:20
1 Scoop Metabolic Drive 100 20 1.5 4
8 Fish Oil Capsules 100 2 10 0
2 TBSP Flax Seed 80 3 5 5
I upped the calories in my “dinner” mean (6:00 PM) substantially because I simply was not getting enough calories to support my activity level.
Training - 2/28/08
6:00 AM
Wake up
30 minutes fasted cardio.
4:45 P.M.
Weight Training
I had an appointment with a personal trainer today. (I have a good deal of theoretica knowledge but no experience being guided by an experienced lifter.) We used lots of movements that I hadn’t tried before and I felt like I got a helluva workout. (lactic acid much.)
Warmup
10 minutes medium intensity cardio.
- Lunges (for approx 30m)
20’s (rest 15 sec) two sets.
Rest 15 sec
- Squat to bicep curl to overhead press complex.
20’s. (rest 30 sec) 8, 10, 8
Rest 1 minute
- Ball squats - these were easy
BW (rest 15 sec) 10, 10, 10
Rest 45 sec (walking)
-
Leg extension (one leg) (rest 30)
65 R: 10, 12, 12
L:10, 12, 10 -
Hamstring curls → Squatest posture (rest 30)
90 10->30, 14->30, 14–> 30
Rest 30
- Smith machine squat (legs far forward to target hams)
135 10, 10 (rest 30)
Rest 30
- Ab machine (legs raised 45 degrees, arms across chest)
BW 15, 15, 15 (rest 15)
Rest 30
-
Prone Plank
BW 30sec, 30sec, 30sec (rest 15) -
Curls (hips rotated 45 degrees)
BW R: 15, 15 (rest 15)
L: 15, 15 -
V sit with dumbell - I reached ab failure
10 one set of 10
Cooldown: 10 minutes low intensity cardio.
7:30
NEPA
2.2 miles
40 minutes.
God I’m tired.
Nutrition for 2/28/08
6:00 AM
Wake up
2 HOT-ROX extreme
6:50 AM
3/2 Cups oatmeal 450 15 7.5 81
1 Cup mixed Berries 70 1 0 17
1 Scoop Metabolic Drive 100 20 1.5 4
10:00 AM
4 Slices Turkey 200 40 4 0
1.5 Oz Beef Jerkey 120 17 1 11
12:00
4 Slices Turkey 200 40 4 0
1/4 Cup Sunflower seeds 200
1 banana 100 1 .5 26
2:30 PM
2 HOT-ROX extreme.
3:20 PM
1 Cup mixed Berries 70 1 0 17
1.5 Oz Beef Jerkey 120 17 1 11
6:00 PM
1 Scoop Whey Protein 120 22 2 2
6:30 PM
12 Oz Ground Beef 540 75 24 0
4 eggs 280
9:00 PM
1 Scoop Metabolic Drive 100 20 1.5 4
8 Fish oil caps 100 2 10 0
2 tbsp flax 80 3 5 5
6:00 AM
Wake up
30 minutes fasted cardio
11:00 PM
Went in for an extra session at the gym because I felt the itch to and I wanted to do some exercises I haven’t been able to in the last few weeks. Was a bit of a mess around session, but I think it was good for me.
Deadlift
225 3, 3 ,3 ,3. 245 3, 3, 3, 3, 3, 3
30 seconds rest
Preacher Curls
40 8, 8, 8, 8, 8 (was not really aware of my limits on this one. The weight will go way up the next time I do it.)
30 seconds rest
Dips:
BW 5, 6, 6, 6 (Getting closer to the depth I want to be at on these)
45 sec rest.
Chest Flyes (note to self: use more weight)
15’s 5, 5, 5, 5, 5
30 seconds rest.
Pulldowns (45 degrees) These were mostly dificult because my hands are sore.
110 5, 5, 5, 5, 5
45 sec rest.
10 minutes in the steam room (so nice.)
Ran out of before today it seems. Need to get more.
6:00 AM
Wake up
2 HOT-ROX Extreme
6:50 AM
3/2 Cups oatmeal 450 15 7.5 81
1 Cup mixed Berries 70 1 0 17
1 Scoop Metabolic Drive 100 20 1.5 4
10:00 AM
6 Slices Turkey 300 60 6 0
12:00
4 Slices Turkey 200 40 4 0
1/4 Cup Sunflower seeds 200
1 banana 100 1 .5 26
2:30 PM
2 HOT-ROX Extreme.
3:20 PM
1 Orange 80 19 0 0 (estimated)
5 slices deli meat 210 40 6 0
7:00 PM
Greek Salad with Gyro meat (Counting this as my cheat meal for the week, though its actually quite healthy. I’m simply attempting to move to a point where I don’t need cheat meals.)
This had quite a few calories.
12:00 PM
1 Scoop Metabolic Drive 100 20 1.5 4
8 Fish oil caps 100 2 10 0
2 tbsp flax 80 3 5 5
And now I’m gonna go to bed since I’m exhausted.