Walking 6pac by Aug 1....time to be held accountable

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    Walking 6pac by Aug 1....time to be held accountable


    K so a few things have went sour this last month and I will not be bulking like orginally planned. So instead of chillin Im going to get shredded. I have set my goal date to have a 6pac (relaxed) by august 1st. So that gives me about 6 weeks (42days) to get there. As of right now I have the outlines of my abs when relaxed. Some mornings when I wake up you can see the top 2. I am also sitting at about 182lbs 1st thing in the morning (surprised, that recomp work'd well )

    Im not going to track weight at all. I will judge by mirror and weight room performance ONLY!!!!

    Heres the plan....
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    Cardio Routine


    Fasted cardio
    Mon-Sat
    30-45minutes
    Treadmill @ 10-15incline and 3.0-3.3 speed

    Evening cardio
    Mon-Fri
    30-60minutes
    Treadmill @ 10-15incline and 3.0-3.3 speed

    *3 nights per week i will be doing an ab routine prior to cardio. Those nights will be the shorter cardio time nights

    Post-Workout Cardio
    Im going to save this until the final few weeks.
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    Training


    Here's what will be going down for the following 4 weeks training wise

    Monday: Chest
    fly
    incline
    flat
    decline

    Tuesday: Back
    Pull Ups
    Barbell Rows
    CG Rows
    Pull Overs

    Wednesday: Shoulders
    Over head press
    Middle Delt
    Rear Delt
    Front Delt
    Shrugs

    Thursday: Triceps
    CG bench
    Skull Crushers
    Rope Kick Backs
    Rev grip Single Arm Press Down

    Friday: Biceps

    Standing Alternating DB curls
    Seated Alternating DB Curls
    Concentration Curls
    Bicep EZ Curl 21's

    Saturday: Legs
    Stiff Deads
    Hack Squats
    Good Mornings
    Leg Extensions
    Glute Ham Raise
    Single Leg Extensions

    Sunday: OFF
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    Diet


    I will stick with this diet before moving into a carb cycling diet the last 2 weeks

    Meal 1:
    1scoop Whey in water
    6 egg whites
    1/2cup Oats (dry)
    1/2 cup Blueberries

    Meal 2:
    8oz Chicken
    2gr Fish Oil
    2TBS Milled Flax Seed

    Meal 3:

    8oz Chicken
    2gr Fish Oil
    2TBS milled Flax seed

    Meal 4:

    2scoops Whey in water
    1 cup Oatmeal (dry)
    or
    1/2 cup Brown Rice
    or
    1 med sweet potato

    Meal 5:
    2cans of Tuna
    Large Salad

    *Optional Meal:
    1scoop LG Protein


    Meal 6:

    4 egg whites
    1 cup cottage cheese
    2TBS Flax Oil

    Daily Macros
    Protein:310-335
    Carbs: 100gr
    Fat: 55gr
    Calories: ~2,200

    I know you guys are going to say to eat some veggies but realistically I wont. I will forget to eat them.
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    Supplements


    Before Fasted Cardio:
    2 NP Yohimbe
    1 NP Caffeine
    2 NP Green Tea
    3-5gr NP ALCAR
    5gr NP Leucine
    2.5gr NP Tyrosine
    25mg NOW 7-Keto
    1 NOW Relora
    1 NOW Ashwanganda
    1gr Vit C
    400iu Vit. E
    1 gaspari Thyrotab
    1cap Anabolic Pump

    Pre-Workout
    6 AMS Hypertroph-X
    3-5gr ALCAR
    1gr Vit. C
    10gr NP Glutamine
    1gaspari Thyrotab

    Post Workout
    1 Anabolic Pump
    1 NP ALA
    1gr Vit C
    75mg CoQ10
    400iu Vit E
    10gr NP Glutamine

    Pre-Cardio
    2.5gr NP Tyrosine
    3-5gr NP ALCAR
    5gr NP Leucine
    1 gaspari thyrotab


    Before Bed
    25mg NOW 7-keto
    1 NOW Relora
    1 NOW Ashwaganda
    1gr Vit. C
    4LG I-GH-1

    Misc. Supps
    Reset AD
    LG Receptor
    LG Dermasize-X
    *LG Lipo Burn will be added weeks 2-5
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    dangit
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    Quote Originally Posted by EasyEJL View Post
    dangit
    Good or bad,lol.

    I also forgot to add I'll be adding in Drive/RPM when it arrives (should be about when I run out of Hypertroph-X)

    I will also be doing NP Forsklin pre-cardio/workout/before bed. I will be getting 100mg total/day.
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    just dangit cause I dont think i'll be able to see abs by then still. I keep swinging back and forth on it, I think I need to just bulk up again for a bit, get more muscle on to make it easier to get cut
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    Quote Originally Posted by EasyEJL View Post
    just dangit cause I dont think i'll be able to see abs by then still. I keep swinging back and forth on it, I think I need to just bulk up again for a bit, get more muscle on to make it easier to get cut
    I also thought about that. Run a 2 weeker of p-plex or superdrol then cut but screw it Im gonna get diced. Got to look real fly for the hunnies before I leave town
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    2200 cal/day seems a bit low for your weight.

    considering you do the minimum cardio you have listed that's still 60 min/day...I read that the average man burns 100 cal/mile walked (this doesn't take into account the incline you've listed). at roughly 3 miles/hour that's still 300 cal/day that you're burning walking.

    that really only leaves you with about 1900 cal/day...I think this might be cutting a little too deep right now. especially since you're going to continue to lift.

    my guess is that you're going to be about 900 cal/day below maintenance (not including other training that you'll be doing or the thermal effect of digesting food - prob another 150-200 cal/day for protein alone)

    I threw together some quick numbers, but I'm sure you know yourself better than anyone!

    I also don't see enough carbs in there for the AP...I know I can def tell when I haven't had enough carbs while I'm running AP. I'd spread out another 50g of carbs throughout my AP doses (get another 200 cal in there) and cut back a little at a time when the progress fades.

    my personal thoughts are that you're caloric intake is a bit too low and that you'll start to lose a bit of LBM too.
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    Day 1


    Did me some fasted cardio this morning for 45 minutes. Im going to head to the gym at about 4ish to train chest. No cardio 2nite...I have a baseball game at 9pm I hate these late effing games!!!

    Fasted Cardio
    45min on Treadmill
    10incline 3.3speed

    Workout:CHEST
    Flat DB Fly
    45x12
    50x10
    55x8

    Incline BB Bench
    190x10
    195x8
    200x6

    Decline DB Bench
    3x75x8

    Cable Fly(jusr lower than shoulder height)
    60x8
    50x10
    40x12
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    but I def want to keep up with your progress on this!

    planning on posting pictures?
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    Quote Originally Posted by delsolrob View Post
    but I def want to keep up with your progress on this!

    planning on posting pictures?
    Yea I will but IDK when. I dont have access to a camera anymore

    I will however take a final picture on Aug 1st.
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    Quote Originally Posted by delsolrob View Post
    2200 cal/day seems a bit low for your weight.

    considering you do the minimum cardio you have listed that's still 60 min/day...I read that the average man burns 100 cal/mile walked (this doesn't take into account the incline you've listed). at roughly 3 miles/hour that's still 300 cal/day that you're burning walking.

    that really only leaves you with about 1900 cal/day...I think this might be cutting a little too deep right now. especially since you're going to continue to lift.

    my guess is that you're going to be about 900 cal/day below maintenance (not including other training that you'll be doing or the thermal effect of digesting food - prob another 150-200 cal/day for protein alone)

    I threw together some quick numbers, but I'm sure you know yourself better than anyone!

    I also don't see enough carbs in there for the AP...I know I can def tell when I haven't had enough carbs while I'm running AP. I'd spread out another 50g of carbs throughout my AP doses (get another 200 cal in there) and cut back a little at a time when the progress fades.

    my personal thoughts are that you're caloric intake is a bit too low and that you'll start to lose a bit of LBM too.

    Yea it scares me too but surprisingly my body hates calories when cutting. In high school to get under the 170lb mark I had to dip down to 1250cals!!! As long as I stay on top of my glutamine and protein intake (for whatever reason) around workouts I should be fine.

    My body also hates carbs and I dont use them until I absolutely have to. I look flat on thur/friday/sat but I have been doing a little carb load on sundays and look real full 2day but well see. Im going to diet like this straight until the final 2 weeks then carb cycling should be real fun
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    I'm in for sure bud! Best of luck with this. Get ripped son!!

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    Quote Originally Posted by Trauma1 View Post
    I'm in for sure bud! Best of luck with this. Get ripped son!!
    Im poop'd the gym kicked my arse. 45min in and out.

    I might for ride my bike for some LI cardio 2nite in my sub....scoop out some ladies :chick:
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    uhoh, so does that mean that things went sour with mrs dw?
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    Im in this biatch DW! I myself am thinking about cutting. If i wanna start fighting again i gotta get me weight down!
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    The bike hurt my ass so I decided to run then my calf pumps were INSANE!!!! My calfs must have swelled to close to 18"...no joke. I had rope veinds running down my and across my shins. I couldn't keep running it hurt way too much. So after about 7 min it turned into a brink walk. All and all it was about 30min before I ended my sessions and came home and ate 2 cans of tuna
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    No fasted cardio 2day

    Im not real sad. I'll just do about 15min post workout than a 60min session this evening.

    Diet was perfect yesterday as it will be all week

    My cake batter and choc mint ATW protein should be here soon and Im pumped!!!!!

    Whats everyones opinion on haveing a mini carb load on sundays? I look real full (and bloated) on mondays. I think because I ahve no regard for sodium intake. I'll be watching salt at about the 4 week mark and slowly cutting it out.
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    I wouldn't do shoulders after triceps, especially with that much volume and since you're cutting as well.
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    depends on your definition of mini
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    Quote Originally Posted by Rodja View Post
    I wouldn't do shoulders after triceps, especially with that much volume and since you're cutting as well.
    What would you suggest Rodja...maybe an off day then hit arms 2get her or legs?

    Easy....I'd say the 1st 4 meals of the day 60gr carbs (1/2 cup dry, brown rice)
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    I would do legs after a day off and group biceps with either chest or shoulders. You'd have to shuffle it around a little, but it would be easier on the CNS and for overall recovery.
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    oh thats not too bad at all. maybe flip around the choices so its different non-fruit based carbs and not all brown rice. so maybe some oats, and some other clean source. even sweet potatos
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    Quote Originally Posted by EasyEJL View Post
    oh thats not too bad at all. maybe flip around the choices so its different non-fruit based carbs and not all brown rice. so maybe some oats, and some other clean source. even sweet potatos
    I love brown rice with a scrambled egg, some pea pods and soy sauce (gee wonder why I hold all that water )
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    should try it with the egg plus a pan fried fish fillet.

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    we should start a club. the wannabe 6-packers.
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    hehehehee
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    I think that'd be a long list
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    i've basically given up till next year
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    haha. Yea I was going to but with all that has been going on with me getting shredded seemed like the best idea at the moment
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    I have thought about getting one of those belts to put around your waist and wearing it during cardio......help drain some of that water out since I am a sodium machine
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    Tear it up son and get shredded!

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    Day 2


    Boom B i tch!!!!!

    I had a great workout 2day. I feel freakin awesome!!!!!

    I really need to cut down the salt, my water retention is mind boggling

    Back
    Behind the neck Pull Downs
    130x15
    150x12
    170x10
    190x8

    Bent Over BB rows
    95x20
    135x12
    185x10
    195x7

    CG Pull Down
    130x15
    150x12
    170x8

    Straight Arm Pull Down
    idkx10

    Back Hyper-extention
    3xBWx12

    20min LI of the treadmill.....

    Going to hit 60min on the treadmill 2night...going to do some interval stuff.......I'll do 1-2min intervals of 10incline @ 3.0 speed and 15incline @ 3.3 speed...I know pretty intense,
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    Quote Originally Posted by Distilled Water View Post
    Boom B i tch!!!!!

    I had a great workout 2day. I feel freakin awesome!!!!!

    I really need to cut down the salt, my water retention is mind boggling

    Back
    Behind the neck Pull Downs
    130x15
    150x12
    170x10
    190x8

    Bent Over BB rows
    95x20
    135x12
    185x10
    195x7

    CG Pull Down
    130x15
    150x12
    170x8

    Straight Arm Pull Down
    idkx10

    Back Hyper-extention
    3xBWx12

    20min LI of the treadmill.....

    Going to hit 60min on the treadmill 2night...going to do some interval stuff.......I'll do 1-2min intervals of 10incline @ 3.0 speed and 15incline @ 3.3 speed...I know pretty intense,
    Nice work buddy!

    I eclipsed my target weight today of 215lbs......i'm 214.6lbs with still 2 weeks to go. New target, 210lbs and then it's time to bulk it back up baby!!

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    Quote Originally Posted by Trauma1 View Post
    Nice work buddy!

    I eclipsed my target weight today of 215lbs......i'm 214.6lbs with still 2 weeks to go. New target, 210lbs and then it's time to bulk it back up baby!!
    Thats awesome bro!!! Keep it up. I really wish I had some DCP .....it would be the icing on my cake.

    Misc. Update: I've been doing the dermasize on my chest 2x's/day for the past 10days or so. 2day I noticed my upper chest has never look'd so full. I'm really amazed by this. I'll start spreading it around my bod to see what happens and if the dermasize is actually to credit for this
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    Quote Originally Posted by Distilled Water View Post
    Thats awesome bro!!! Keep it up. I really wish I had some DCP .....it would be the icing on my cake.

    Misc. Update: I've been doing the dermasize on my chest 2x's/day for the past 10days or so. 2day I noticed my upper chest has never look'd so full. I'm really amazed by this. I'll start spreading it around my bod to see what happens and if the dermasize is actually to credit for this
    Man if i had one to trade you right now i would, but will do in the future.

    Keep killin' in son. Log looks great!

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    Quote Originally Posted by Trauma1 View Post
    Man if i had one to trade you right now i would, but will do in the future.

    Keep killin' in son. Log looks great!
    Thanks man...maybe I should hassle Matt or Christine
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    I did 45minutes of cardio 2nite. Holy crap was i sweating out of control. Buckets!!!!!

    I may be switching over to a 3day training split...seems as though most of my bsaeball games will fall on mon/wed/fri. I can count my games as evening cardio sessions
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