playahwitgame

Ok, so most of you know me.....I've taken my weight from 250 fat to 170 lean (at my best). Since then, I've bulked/fattened up and im sitting at a solid 195-200 right at probably 18% or so. While I've gained some fat, I know ive gained solid muscle as well. For instance, my max bench 1 year ago was 215......2 days ago, I got up 240 6x, 225 9x. It shows I gain weight easily, both muscle and fat.

I know its early, but Im deciding to cut because Im not to happy with my bf levels regardless of my muscle levels. Tomorrow I begin and since I have more muscle than ever, hopefully it will be a little easier

The Plan:

Weight training: 4 days a week.....Chest/tris, back/bis, legs/abs, delts/traps.

Cardo: 5 days a week.....45 min moderate intensity (150hr) after lifts (excluding leg day and delts/traps) and HIIT on days I dont lift and delts/traps day since they are small muscle groups

The Diet: going to go with a lower carb approach to try to get rid of this fat

Lifting days : 2200 cals, 250g protein constant, 200g carbs on Chest/Tris and back/bis , 250g carbs on legs, 150g carbs on delts/traps, and remainder of cals through fats

HIIT days: 2000 cals, 250g protein, 100g carbs and 65g fat

2 meals a day will be chicken salad and olive oil....to make my life easier. The carbs I will try to get mostly b-fast, pre and post workout

Supps: No-Shotgun 20 minutes prior to lifting days and Whey Protein.


Give me some feedback.........I will post starting pics this weekend

playahwitgame

10-8-08

10:30...1 wheat roll (110 cals), refried beans (120 cals), 1 egg (70 cals) and egg whites (40 cals)

6:30.....Chicken Salad (Lettuce, BIG piece of chicken breast, mushrooms and italian dressing (50 cals)

10:15.....chicken breast with some cream of chicken sauce and 1/2 an avocado

12:30....an apple and some nut mix( raisins, sunflower seeds and a few almonds

I can tell you all this right now....Im sick so my appetite is non existent. I've just been sleeping all day lool


Modified by playahwitgame at 1:08 AM 10/9/2008

slodel

i was wondering where you were at

good luck i will be watching

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civic_bam

250g of protein? That is way too much for 1 day. You should be taking around 80-100 grams. any more is a waste...

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teggy2154

Areya!!! ur bakkkkk!!!

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playahwitgame

good to be back...just hoping all goes well with the cut...I knew I would add mass easily but fat too. Ready to get rid of it.

teggy2154

Maybe you would like start by going for less time and like every 2 weeks add 5 mins to it so your body keeps adjusting.

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project dc2

im in the same boat .. chillen at 200 .. for the past friggin year almost fluctuate 195-204 up n down up n down .. depends if i had time to gym etcc..

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M2S~Juan

another thread! lol. gl bro. ill be checkin in for updates

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eL_cArLos

Good Luck man... Reading these are motivational.

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playahwitgame

10-9-08

12:30....1/2 an avocado

2:00.....1 cup of f/f milk

2:45.....2 slices wheat bread (100 cals, 26g Carbs (10g fiber)) and deli lunch meat (120 cals) with some honey mustard

7:10....Chicken with cream of chicken sauce, 1/2 an avocado and soy crisps (120 cals)

8:05....some blueberries

11:45....some fresh broccoli and a little bit of cheese

12:15.....started drinking.....just had liquor and diets....maybe 5-6 of em

5:00am.....2 fiber one bars (280 cals), and 1 cup of f/f milk (90 cals)

6:15....some soy protein crips (70 cals)


Modified by playahwitgame at 6:15 AM 10/10/2008

playahwitgame

10-10-08

11:30.....1 wheat roll (110 cals), a huge piece of chix breast and 1/4 avocado

4:40....1 wheat roll (110 cals), a huge piece of chix breast and 1/4 avocado

6:45...workout....1 hour 15 min kickboxing workout

10:30....3 beers

2:40am....chicken breast, fiber one bar (140 cals), an orange and a few chocolate covered raisins


Modified by playahwitgame at 6:30 PM 10/11/2008

playahwitgame

10-11-08

1:30....cheat meal...1/4 rotisserie chicken (white meat), fried yuca, fried plantains and some rice with black beans

6:20....an orange

7:30...workout....25 minutes on eliptical (15 minutes of it HIIT), hit the punching bag and a game of basketball

9:20....1/4 rotisserie chicken (dark meat) with a little hot sauce that is mayonaise based

1:10am.....some beef and rice stuffed in a piece of cabbage.

1:50.....a SMALL piece of salmon and a few dark chocolate covered raisins

4:40....South Beach Diret box lunch (240 cals) and natural apple sauce (75 cals)


Modified by playahwitgame at 4:41 AM 10/12/2008

playahwitgame

10-12-08

1:45....1/2 chipotle bowl (rice, chicken, steak, salsa, hot sauce and lettuce)

4:50....other 1/2 chipotle bowl (rice, chicken, steak, salsa, hot sauce and lettuce)

5:40....fiber one bar (140 cals)

8:15....1 scoop N.O. Shotgun (80 cals)

8:30...workout...1 hour lift for chest/tris, 15 minutes on eliptical for 315 cal burn, then 1.2 mile jog

10:10.....protein drink (80 cals)

11:05....1 small whole wheat pita (100 cals), about 2.5oz salmon, 1/2 tbsp bbq sauce (20 cals) and 1 packet of steamed brusselsprouts (50 cals)

3:15am....1 cup f/f cottage cheese (160 cals), 1/2 tbsp natty pb (45 cals) and 1 serving deli turkey (50 cals)


Modified by playahwitgame at 3:16 AM 10/13/2008

playahwitgame

btw, Im also doing an ec stack right now....probably gunna go with a 1 month on, 1 month approach

Also using NO Shotgun 20 mins prior to workout on an empty stomach.... I used to eat 1.5 hours before my workout, so by the time I got to the gym, worked out and got back, it would be about 3-3.5 hours and meal time. Now, I take the NO like 2 hours after eating, then workout. By the time I get back, its been about 4-5 hours since I had least eaten. Im sure it doesent matter. It's been giving me the energy....Im not fatigues working out on practically an empty stomach.

Another little note: As serious as I am about this, I want to continue to drink alcohol lol. I dont drink that much anyway, 1-2x per week. Im a college kid, and I need to enjoy the life. I dont drink that much beer so I avoid a considerable amount of calories by just drinking liquor. I also dont eat as much (which I know isnt a good idea) on drink nights because it still is calories in vs. calories out...a night of drinking for me is 400-600 calories.

playahwitgame

10-13-08

9:50am.....1 wheat roll (110 cals), 1/2 cup f/f refried beans (110 cals), 2 omega 3 eggs (140 cals) and 1/4 cup egg whites (30 cals)

2:00.....chicken stir fry (chicken, corn, chestnuts, peppers, broccoli and onions) with a tad bit of teriyaki sauce and about 1/2 cup white rice

4:35....the rest of my chicken stir fry

8:45......1/2 naked burrito (rice, chicken, black beans and tomatoes)

9:30...workout....1 hour lift for back and bis

11:10.....1/4 naked burrito (rice, chicken, black beans and tomatoes)

1:00....a lot of almonds (300 cals), f/f cottage cheese (160 cals) and the last 1/4 of the naked burrito

2:50....an apple


Modified by playahwitgame at 2:51 AM 10/14/2008

playahwitgame

10-14-08

12:10.....deli creation lunch (280 cals, 11g fat, 34g carbs, 22g protein) with added deli turkey (50 cal)

4:55....SMALL handful of trail mix

7:00.....big piece of grilled chicken, tilapia, a few grilled shrimp and broccoli

10:40.....1 serving organic, natural apple sauce (50 cals)

11:00....workout....25 minutes on eliptical (15 min of it HIIT)

12:00.....big piece of grilled chicken, tilapia,broccoli and 1/2 an orange

2:00...f/f cottage cheese (120 cals) and 1 tbsp natty pb (90 cals)

2:50.....fiber one bar (140 cals)

4:05....gave into a little ice cream


Modified by playahwitgame at 4:08 AM 10/15/2008

playahwitgame

10-15-08

11:50....deli creations lunch (320 cals, 13g fat, 30g carbs, 22g protein).....was in a rush

2:40...ate kinda bad.....1/4 chicken (white), fried yuca and green beans

8:15....2 dates and a few baked chips

9:55....small piece of grilled chix breast and a small piece of tilapia

11:55....grilled chix breast, small piece of tilapia and broccoli

1:00....some trail mix (220 cals)

3:50.....more peanuts (250 cals)

4:20....beef stuffed cabbage(150 cals)


Modified by playahwitgame at 5:06 AM 10/16/2008

playahwitgame

10-16-08

9:00....1 bag of peanuts (280 cals)

4:00....healthy choice dinner (280 cals) and I added shrimp (<100 cals)

5:00....a few chocolate covered peanuts

6:30....a single ice cream (150 cals)

7:45....another ice cream (155 cals) and chocolate covered peanuts

11:20....2 slices wheat bread (100 cals), deli turkey and a spray of whipped cream

just ate bad tonight....no workout either...ate more ice cream, cashews, milk, fiber one bar


Modified by playahwitgame at 2:32 AM 10/17/2008

playahwitgame

10-17-08

10:00...a couple soy crisps (50 cals)

1:00....tuna steak with broccoli

4:15....trail mix (140 cals)

7:50...tuna steak and broccoli

11:30....grilled chicken breast and broccoli

12:00...an apple

1:30....2 slices wheat bread (100 cals), deli turkey (120 cals) and soy crisps (100 cals). Also trail mix (140 cals)

NO WORKOUT TODAY


Modified by playahwitgame at 1:59 AM 10/18/2008

playahwitgame

10-18-08

4:15....2 slices wheat bread (100 cals), deli turkey (120 cals), and some honey mustard

playahwitgame

10-18-08

4:15....2 slices wheat bread (100 cals), deli turkey (120 cals), and some honey mustard. Also, some soy crips

5:25.....1 scoop NO Shotgun (80 cals)

6:45....workout....1 hour lift for chest/tris then 8 minutes on elliptical (8 min. of it HIIT) for 170 cal burn

8:20...starting drinkin beer

9:00.....grilled chicken, grilled shrimp and veggies

10:00-the rest of the night......drank more and ate horribly......


Modified by playahwitgame at 3:43 AM 10/19/2008

playahwitgame

10-19-08

1:35....foor long chicken sub from subway (700 cals-ish)

5:30....workout....1 hour lift for back, then 32 minutes on eliptical for 615 cal burn

7:30.....ostrich burger on wheat bun

11:00....4oz 90/10 beef (250 cals) and 1/2 an avocado (160 cal) and a few soy crisps (90 cals)

1:00.....1/4 cup f/f cottage cheese (80 cals) and 1.5 tbsp natural pb (135 cals)


Modified by playahwitgame at 1:03 AM 10/20/2008