8 Weeks to Awesomeness
- 07-29-2014, 11:28 AM
Hey guys, so I had started back on a program in early July but hurt my neck so I had to take some time off from the gym. So anyway, after analyzing my current situation, I realize I need to cut up big time. For starters, I'm sitting at 5'11, around 213.5 lbs, but I'm around 18% fat. Basically, for the past couple of years, I've been living a pretty crappy lifestyle, drinking way into the night and eating whatever I want. So instead of messing around with bulking and getting fatter, I've chosen to cut for 8 weeks and evaluate from there. Most likely, I'll continue the cut after the 8 weeks. But I'll worry about that later. For now, the focus is to drop some fat and improve my overall health and fitness via diet and consistent training. I'm cutting out the ice cream, the candy, the late nights meals at Waffle House and replacing that with more lean meats, fruits, veggies and nuts. And as to the party lifestyle, well, I'm 115 days sober today, so I think that issue is working itself out nicely too. So I've detailed below my supplementation, nutrition and training for the next 8 weeks. Supps PES Alphamine (2 scoops upon waking, 1 scoop 6 hours later) on workout days PES Alpha T-2 (2 pills in the morning, 1 pill 6 hours later) on weekends BPS Dermacrine (4 pumps in AM) BPS Endosurge Turbo (2 caps AM, afternoon and prebed) BPS Adrenosurge (1 pill w/ morning Alphamine dose, 1 pill w/ afternoon Alphamine dose) IronFlex Formabolic (2 pumps AM, 2 pumps PM) Whey (26 grams preworkout and 26 grams postworkout) Multi (First Meal of the day) Nutrition As to nutrition, I'm starting at 2500 for the first two weeks and will plan on dropping 100 calories every two weeks. So for the first week, I'll aim for 219 g for protein, 187 g carbs and 97 g fat. I'll also be adhering to Intermittent Fasting (IF) for the 8 week cut. It'll be interesting to see how the Alphamine, Alpha T-2 and IF work together on my bodyfat levels. Meal 1 and 2 will be roughly: 625 calories 54.75 grams of carbs 54.75 grams of protein 22.25 grams of fat Meal 3 will be roughly: 1,250 calories 109.5 grams of carbs 109.5 grams of protein 44.5 grams of fat Training As for training, I'll hit the weights five times a week, with some light walking in the mornings when I walk my dog. So my split will be as follows: Monday - Back & Bis Tuesday - Chest & Tris Wednesday - Legs Thursday - Shoulders Friday - Bis & Tris Saturday - Cardio (HIIT) Sunday - Cardio (Walk or Hike) Granted, life happens, and I know and plan that work and family commitments will get in the way of things (like my neck injury), but I plan on following the plan as much as possible. If for some reason I can't make a workout, I'll try and improvise and at least go for a walk or do a bodyweight exercise routine. I plan on making daily posts, but Saturday will be dedicated toward progress pics. Which brings me to the pics I've attached here. These pics were taken yesterday morning. As you can see, I'm looking kind of puffy and heavy. There is some muscle under there, but I haven't seen it in a long time so I'm really looking forward to this cut. I'll post pics every two weeks to gauge progress. Thanks!
- 07-29-2014, 11:59 AM
07-29-2014, 12:06 PM
07-29-2014, 12:40 PM
Monday - July 28 - Back and Bis
50 Pullups (broken down into several sets, as many reps as possible with each set)
4 sets barbell rows @ 135
4 sets Hammer Strength High rows @ 180
4 sets cable rows @ 165
4 sets deadlifts @ 225
4 sets barbell shrugss @ 225
4 sets barbell curls @ 65
4 sets back extensions (bodyweight, +10 lbs, +20 lbs, +30 lbs)
Nutrition was a little off due to some crazy stuff at work but I'll focus more on preparing my portions better. I felt super strong in the gym despite my 3 week layoff. The deads felts amazing too!
07-29-2014, 12:41 PM
07-29-2014, 01:28 PM
07-29-2014, 01:33 PM
07-29-2014, 01:33 PM
07-29-2014, 03:37 PM
07-29-2014, 07:17 PM
07-29-2014, 08:21 PM
07-30-2014, 12:56 AM
Tuesday - July 29 - Chest & Tris
4 sets Barbell bench @ 225
1 sets barbell bench @ 315
4 sets barbell decline @ 225
2 sets dumbbell incline @ 70
2 sets dumbbell incline @ 65
4 sets dips @ body weight
3 sets high cable crossovers @ 50
3 sets low cable crossovers @ 45
3 sets supported leg raises
Nutrition was much more on point today so I'm happy about that. I crushed the gym again, felt really strong on bench especially. I attempted 315 and performed a nice solid rep without the aide of my spotter. One thing to note here, I'm focusing on good clean reps; no bumping off the chest, no jerky movements, just focusing on a solid contraction.
As to the supps, I'm really feeling good. Sleeping harder, feeling more Alpha, etc. When I take my Adrenosurge with the Alphamine, I feel really focused and in-tune. Usually the Alphamine makes me feel too cracked out. So I think this combo really kicks ass for those who have a high stim tolerance.
The Dermacrine is pretty easy to put on. I'm just applying the 4 pumps on my shoulders, upper back and collarbone area. Any gel on my hands gets rubbed on the tops of my feet or my balls. Which feels really good by the way. The Formabolic goes on easy too, just 2 pumps in my inner bicep morning and night. The Endorsurge Turbo is making my libido sky rocket a bit too. And I noticed there's a little more volume than last week, if you know what I mean. Can't wait to see how I feel with this stack on week 2 and beyond!
07-30-2014, 11:45 AM
btw-a wingdinger is 2nd cousin to a hootinanny, hope that helps!!!!
WELL DONE IS BETTER THAN WELL SAID
07-30-2014, 12:35 PM
07-30-2014, 12:40 PM
07-31-2014, 09:56 AM
Wednesday - July 30 - Legs
5 sets barbell front squats @ 135
4 sets leg press @ 270
4 sets leg extensions @ 155
4 sets leg curls @ 70
4 sets seated calf raises @ 140
3 sets crunches
Nutrition was a mess today! My girlfriend and I cooked dinner and she brought some loaded baked potatoes from Arby's to accompany the steaks and salads I made. I neglected to check out the calorie count on those baked potatoes so I was shocked when I looked it up later and noticed that one single potato had 630 calories, 28 grams of fat and 76 grams of carbs. So that right there put me about 463 calories over my daily goal. I hit legs for the first time in a few weeks and was surprised how much endurance and strength I had lost. Oh well, I guess that's just part of the game!
Started noticing a bit of acne on my face, nothing crazy, just a pimple here or there. I picked up some products to help with that and started using them promptly. Otherwise I'm feeling fuller too. Don't know it that's placebo or not, but I just feel pumped up!
07-31-2014, 03:11 PM
this stack hits pretty quickly, not surprised to see you noticing effects already.
WELL DONE IS BETTER THAN WELL SAID
07-31-2014, 04:44 PM
07-31-2014, 04:49 PM
07-31-2014, 04:53 PM
07-31-2014, 05:01 PM
07-31-2014, 05:13 PM
07-31-2014, 05:19 PM
07-31-2014, 07:22 PM
07-31-2014, 10:01 PM
07-31-2014, 10:22 PM
08-01-2014, 12:27 AM
08-01-2014, 01:40 AM
Thursday - July 31 - Boulders
5 sets barbell standing military press @ 135
4 sets lateral raises @ 30
4 sets plate front raises @ 45
4 sets dumbbell shrugs @ 85
4 sets facepulls @ 80, 90, 100, 100
Well, I'm not really doing to well with my nutrition. This Intermittent Fasting thing is a whole lot harder than I thought. It's proving to be difficult to cram my meals in from noon to 8 pm, especially since work always seems to pick up around 2 pm. It's starting to get a little stressful just to pile in the food, especially my protein, to make sure I'm getting the calories I need. I'll keep pluggin away at the diet to try and get this more on point.
Training-wise though I'm killing it. I feel really strong despite the setback with my neck earlier in July. I haven't pressed anything overhead in a bit and the military press really felt good. So I'm really looking forward to seeing what kind of strenth gains I make in the gym.
08-01-2014, 12:28 PM
08-01-2014, 03:18 PM
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