js330729
New member
This is my first post, so I will include as much information as possible for this critique, but I am looking for feedback on helping me achieve my cutting goals. I appreciate any information/critique offered and will try to respond as best as possible to any questions.
I am 26 years old, 6'1'', 220 +/- pounds, I believe 15-17% body fat?? (have never had this measurement taken, shame on me, but look to have it taken soon)
Goal:
To see more definition overall, but specifically around my abdominals, obliques, chest, by cutting fat but still maintaining as much size as possible.
Current Status/Eating Habits/Sleep Habits:
Just coming off of a maintenance/bulk diet and looking to clean things up per my diet below. I generally eat pretty clean to begin with, mainly whole foods, nothing processed, but do have the occasional cheat day or two on weekends. Looking to eliminate this during my cut. I target 8-9 hours of sleep a night.
Typical Workout Schedule:
Nightly between 5:30 - 8 p.m., usually spend about 2 - 2 1/2 hours lifting, cardio, and some abdominal work and stretching.
Typical Splits Schedule:
Monday - Legs, 30 minutes low intensity cardio (highest incline treadmill carrying 12 kg kettle bells 5 minutes on, 1 minute off), abs
Tuesday - Chest and Biceps, 20 minutes of cardio (stairmaster)
Wednesday - Back, 30 minutes of cardio (1 minutes on 1 minute off high intensity sprints, 10-20 minute walk on high incline), abs
Thursday - Shoulders and Triceps, 30 minutes of cardio (stairmaster, or misc.)
Friday - Typically day off
Saturday - Total body (moderate intensity), abs
Sunday - Cardio only - outdoor running (4-5 miles)
Lifting Style:
I typically lift for strength, heavy weights, 8-12 reps for most exercises with occasional burnout sets. I look to lift typically to fatigue, but do not push to overtraining limits, but do like to exhaust my body prior to leaving the gym.
Supplements:
Multi/Joint Support - Orange Triad (6x a day), just switched from Animal Pak (1x a day)
On Fish Oil Caps - 4 caps a day
Kre-Alkalyn - 4 caps a day
PMD Pump Fuel Insanity - 1 scoop pre-workout
Scivation Xtend - 1 scoop pre-workout
OnWhey - 4 scoops daily
Casein - 1 scoop pre-bed
Phosphatidylserine - 1 300 mg cap prior to bed
Diet:
Below is a typical daily diet and I maintain this pretty tightly -- I will often substitute various proteins for meal 3 and meal 6 (tilapia/salmon/tuna, 90/10 lean ground beef, ground turkey). Breakfast may vary also, but I always try to hit similar calorie and macro requirements. I have a typical cheat day on the weekend, typically Saturday where I eat outside of the diet.
[TABLE="width: 495"]
[TR]
[TD]Meal[/TD]
[TD]Quantity[/TD]
[TD]Food[/TD]
[TD]Calories[/TD]
[TD]Protein (g)[/TD]
[TD]Carbs (g)[/TD]
[TD]Fats (g)[/TD]
[/TR]
[TR]
[TD]1[/TD]
[TD]1 cup[/TD]
[TD]Orange Juice[/TD]
[TD]100[/TD]
[TD]2[/TD]
[TD]26[/TD]
[TD]0[/TD]
[/TR]
[TR]
[TD]1[/TD]
[TD]1 cup[/TD]
[TD]Egg Whites[/TD]
[TD]120[/TD]
[TD]26[/TD]
[TD]2[/TD]
[TD]0[/TD]
[/TR]
[TR]
[TD]1[/TD]
[TD]1/2 cup[/TD]
[TD]Oatmeal[/TD]
[TD]150[/TD]
[TD]5[/TD]
[TD]27[/TD]
[TD]2.5[/TD]
[/TR]
[TR]
[TD]1[/TD]
[TD]2 scoops[/TD]
[TD]OnWhey[/TD]
[TD]300[/TD]
[TD]50[/TD]
[TD]10[/TD]
[TD]6[/TD]
[/TR]
[TR]
[TD]2[/TD]
[TD]1 piece[/TD]
[TD]Ekekial Bread[/TD]
[TD]80[/TD]
[TD]4[/TD]
[TD]15[/TD]
[TD]0.5[/TD]
[/TR]
[TR]
[TD]2[/TD]
[TD]2 tbsp[/TD]
[TD]All Natural Peanut Butter[/TD]
[TD]180[/TD]
[TD]9[/TD]
[TD]7[/TD]
[TD]14[/TD]
[/TR]
[TR]
[TD]3[/TD]
[TD]6 oz.[/TD]
[TD]Chicken Breast[/TD]
[TD]240[/TD]
[TD]48[/TD]
[TD]0[/TD]
[TD]3[/TD]
[/TR]
[TR]
[TD]3[/TD]
[TD]1/4 cup[/TD]
[TD]Quinoa[/TD]
[TD]160[/TD]
[TD]6[/TD]
[TD]30[/TD]
[TD]2.5[/TD]
[/TR]
[TR]
[TD]3[/TD]
[TD]6 oz.[/TD]
[TD]Broccoli[/TD]
[TD]60[/TD]
[TD]4[/TD]
[TD]12[/TD]
[TD]0.7[/TD]
[/TR]
[TR]
[TD]Pre-workout[/TD]
[TD]1 medium[/TD]
[TD]Apple[/TD]
[TD]116[/TD]
[TD]0[/TD]
[TD]30[/TD]
[TD]0[/TD]
[/TR]
[TR]
[TD]Pre-workout[/TD]
[TD]1 medium[/TD]
[TD]Banana[/TD]
[TD]105[/TD]
[TD]1[/TD]
[TD]27[/TD]
[TD]0[/TD]
[/TR]
[TR]
[TD]Post Workout[/TD]
[TD]2 scoops[/TD]
[TD]OnWhey[/TD]
[TD]300[/TD]
[TD]50[/TD]
[TD]10[/TD]
[TD]6[/TD]
[/TR]
[TR]
[TD]6[/TD]
[TD]6 oz.[/TD]
[TD]Chicken Breast[/TD]
[TD]240[/TD]
[TD]48[/TD]
[TD]0[/TD]
[TD]3[/TD]
[/TR]
[TR]
[TD]6[/TD]
[TD]1/2 cup[/TD]
[TD]Brown Rice[/TD]
[TD]120[/TD]
[TD]2[/TD]
[TD]28[/TD]
[TD]0.5[/TD]
[/TR]
[TR]
[TD]6[/TD]
[TD]6 oz.[/TD]
[TD]Broccoli[/TD]
[TD]60[/TD]
[TD]4[/TD]
[TD]12[/TD]
[TD]0.7[/TD]
[/TR]
[TR]
[TD]Pre-bed[/TD]
[TD]1 scoop[/TD]
[TD]Casein Shake[/TD]
[TD]150[/TD]
[TD]25[/TD]
[TD]5[/TD]
[TD]3[/TD]
[/TR]
[TR]
[TD="colspan: 2"]Oils/Cooking Fats[/TD]
[TD][/TD]
[TD][/TD]
[TD][/TD]
[TD][/TD]
[TD][/TD]
[/TR]
[TR]
[TD][/TD]
[TD]3 tbs.[/TD]
[TD]Olive Oil[/TD]
[TD]360[/TD]
[TD]0[/TD]
[TD]0[/TD]
[TD]42[/TD]
[/TR]
[TR]
[TD][/TD]
[TD]4 Pills[/TD]
[TD]Fish Oil[/TD]
[TD]40[/TD]
[TD]0[/TD]
[TD]0[/TD]
[TD]3[/TD]
[/TR]
[TR]
[TD]Total[/TD]
[TD][/TD]
[TD][/TD]
[TD]2881[/TD]
[TD]284[/TD]
[TD]241[/TD]
[TD]87.4[/TD]
[/TR]
[TR]
[TD]%[/TD]
[TD][/TD]
[TD][/TD]
[TD][/TD]
[TD]46%[/TD]
[TD]39%[/TD]
[TD]14%[/TD]
[/TR]
[/TABLE]
I am 26 years old, 6'1'', 220 +/- pounds, I believe 15-17% body fat?? (have never had this measurement taken, shame on me, but look to have it taken soon)
Goal:
To see more definition overall, but specifically around my abdominals, obliques, chest, by cutting fat but still maintaining as much size as possible.
Current Status/Eating Habits/Sleep Habits:
Just coming off of a maintenance/bulk diet and looking to clean things up per my diet below. I generally eat pretty clean to begin with, mainly whole foods, nothing processed, but do have the occasional cheat day or two on weekends. Looking to eliminate this during my cut. I target 8-9 hours of sleep a night.
Typical Workout Schedule:
Nightly between 5:30 - 8 p.m., usually spend about 2 - 2 1/2 hours lifting, cardio, and some abdominal work and stretching.
Typical Splits Schedule:
Monday - Legs, 30 minutes low intensity cardio (highest incline treadmill carrying 12 kg kettle bells 5 minutes on, 1 minute off), abs
Tuesday - Chest and Biceps, 20 minutes of cardio (stairmaster)
Wednesday - Back, 30 minutes of cardio (1 minutes on 1 minute off high intensity sprints, 10-20 minute walk on high incline), abs
Thursday - Shoulders and Triceps, 30 minutes of cardio (stairmaster, or misc.)
Friday - Typically day off
Saturday - Total body (moderate intensity), abs
Sunday - Cardio only - outdoor running (4-5 miles)
Lifting Style:
I typically lift for strength, heavy weights, 8-12 reps for most exercises with occasional burnout sets. I look to lift typically to fatigue, but do not push to overtraining limits, but do like to exhaust my body prior to leaving the gym.
Supplements:
Multi/Joint Support - Orange Triad (6x a day), just switched from Animal Pak (1x a day)
On Fish Oil Caps - 4 caps a day
Kre-Alkalyn - 4 caps a day
PMD Pump Fuel Insanity - 1 scoop pre-workout
Scivation Xtend - 1 scoop pre-workout
OnWhey - 4 scoops daily
Casein - 1 scoop pre-bed
Phosphatidylserine - 1 300 mg cap prior to bed
Diet:
Below is a typical daily diet and I maintain this pretty tightly -- I will often substitute various proteins for meal 3 and meal 6 (tilapia/salmon/tuna, 90/10 lean ground beef, ground turkey). Breakfast may vary also, but I always try to hit similar calorie and macro requirements. I have a typical cheat day on the weekend, typically Saturday where I eat outside of the diet.
[TABLE="width: 495"]
[TR]
[TD]Meal[/TD]
[TD]Quantity[/TD]
[TD]Food[/TD]
[TD]Calories[/TD]
[TD]Protein (g)[/TD]
[TD]Carbs (g)[/TD]
[TD]Fats (g)[/TD]
[/TR]
[TR]
[TD]1[/TD]
[TD]1 cup[/TD]
[TD]Orange Juice[/TD]
[TD]100[/TD]
[TD]2[/TD]
[TD]26[/TD]
[TD]0[/TD]
[/TR]
[TR]
[TD]1[/TD]
[TD]1 cup[/TD]
[TD]Egg Whites[/TD]
[TD]120[/TD]
[TD]26[/TD]
[TD]2[/TD]
[TD]0[/TD]
[/TR]
[TR]
[TD]1[/TD]
[TD]1/2 cup[/TD]
[TD]Oatmeal[/TD]
[TD]150[/TD]
[TD]5[/TD]
[TD]27[/TD]
[TD]2.5[/TD]
[/TR]
[TR]
[TD]1[/TD]
[TD]2 scoops[/TD]
[TD]OnWhey[/TD]
[TD]300[/TD]
[TD]50[/TD]
[TD]10[/TD]
[TD]6[/TD]
[/TR]
[TR]
[TD]2[/TD]
[TD]1 piece[/TD]
[TD]Ekekial Bread[/TD]
[TD]80[/TD]
[TD]4[/TD]
[TD]15[/TD]
[TD]0.5[/TD]
[/TR]
[TR]
[TD]2[/TD]
[TD]2 tbsp[/TD]
[TD]All Natural Peanut Butter[/TD]
[TD]180[/TD]
[TD]9[/TD]
[TD]7[/TD]
[TD]14[/TD]
[/TR]
[TR]
[TD]3[/TD]
[TD]6 oz.[/TD]
[TD]Chicken Breast[/TD]
[TD]240[/TD]
[TD]48[/TD]
[TD]0[/TD]
[TD]3[/TD]
[/TR]
[TR]
[TD]3[/TD]
[TD]1/4 cup[/TD]
[TD]Quinoa[/TD]
[TD]160[/TD]
[TD]6[/TD]
[TD]30[/TD]
[TD]2.5[/TD]
[/TR]
[TR]
[TD]3[/TD]
[TD]6 oz.[/TD]
[TD]Broccoli[/TD]
[TD]60[/TD]
[TD]4[/TD]
[TD]12[/TD]
[TD]0.7[/TD]
[/TR]
[TR]
[TD]Pre-workout[/TD]
[TD]1 medium[/TD]
[TD]Apple[/TD]
[TD]116[/TD]
[TD]0[/TD]
[TD]30[/TD]
[TD]0[/TD]
[/TR]
[TR]
[TD]Pre-workout[/TD]
[TD]1 medium[/TD]
[TD]Banana[/TD]
[TD]105[/TD]
[TD]1[/TD]
[TD]27[/TD]
[TD]0[/TD]
[/TR]
[TR]
[TD]Post Workout[/TD]
[TD]2 scoops[/TD]
[TD]OnWhey[/TD]
[TD]300[/TD]
[TD]50[/TD]
[TD]10[/TD]
[TD]6[/TD]
[/TR]
[TR]
[TD]6[/TD]
[TD]6 oz.[/TD]
[TD]Chicken Breast[/TD]
[TD]240[/TD]
[TD]48[/TD]
[TD]0[/TD]
[TD]3[/TD]
[/TR]
[TR]
[TD]6[/TD]
[TD]1/2 cup[/TD]
[TD]Brown Rice[/TD]
[TD]120[/TD]
[TD]2[/TD]
[TD]28[/TD]
[TD]0.5[/TD]
[/TR]
[TR]
[TD]6[/TD]
[TD]6 oz.[/TD]
[TD]Broccoli[/TD]
[TD]60[/TD]
[TD]4[/TD]
[TD]12[/TD]
[TD]0.7[/TD]
[/TR]
[TR]
[TD]Pre-bed[/TD]
[TD]1 scoop[/TD]
[TD]Casein Shake[/TD]
[TD]150[/TD]
[TD]25[/TD]
[TD]5[/TD]
[TD]3[/TD]
[/TR]
[TR]
[TD="colspan: 2"]Oils/Cooking Fats[/TD]
[TD][/TD]
[TD][/TD]
[TD][/TD]
[TD][/TD]
[TD][/TD]
[/TR]
[TR]
[TD][/TD]
[TD]3 tbs.[/TD]
[TD]Olive Oil[/TD]
[TD]360[/TD]
[TD]0[/TD]
[TD]0[/TD]
[TD]42[/TD]
[/TR]
[TR]
[TD][/TD]
[TD]4 Pills[/TD]
[TD]Fish Oil[/TD]
[TD]40[/TD]
[TD]0[/TD]
[TD]0[/TD]
[TD]3[/TD]
[/TR]
[TR]
[TD]Total[/TD]
[TD][/TD]
[TD][/TD]
[TD]2881[/TD]
[TD]284[/TD]
[TD]241[/TD]
[TD]87.4[/TD]
[/TR]
[TR]
[TD]%[/TD]
[TD][/TD]
[TD][/TD]
[TD][/TD]
[TD]46%[/TD]
[TD]39%[/TD]
[TD]14%[/TD]
[/TR]
[/TABLE]
