Stats

Currently Cutting


Age- Turn 17 may 29th
Height-5'9
Weight-165
Medium Build
BF%-Around 12-14% Estimated

Bench-180
havent squatted or Deadlifted in months from lower back injury


Phases-

1-Cutting until 150
2-Bulking until 175

Goals-

Get ripped and have a 6 pack

Then bulk up and be jacked!!!!!!!

I have nearly the same stats as you. I'm 5'9" and turn 17 on May 24th. I weigh 138# though. Just thought I would say.

I can delete my post if you'd like no extraneous comments in your journal, PM me if so.

I realize how important diet is especially when your cutting, ive been cutting for about 13 weeks and ive lost a total of about 21 pounds. Lately i havent been as strict the past few weeks and im losing motivation to lose weight. I need to get back on track and get my self back into gear. Lately there has been a lot of things going on in my life, im getting ready for my driving test, i have prom coming up, im doing horrible in school, i got moved up to varsity baseball from jv im making a lot of adjustments and trying to get throught this hard time, on top of it all im trying to lose weight so ive been backpeddling my progress a bit lately so im here to make some changes!


DIET

Calories-2000 or less a day
Protein-Bodyweight or more
Carbs-Moderate eat low carb before bedtime
Fat- most essential fatty acids, low fat


Supplements

Creatine- Loading Phase 5 days 15g a day

5 g a day for 2 months

Thinking of taking a fat loss supplent just dont know what??

Whey Protein


Cardio

4-5x a week eliptical machine or jogging moderate pace

Split-

mon- Chest+tri
tue-off
wed-bi+back
thur-off
fri-off
sat- shoulders+ Legs
sun-off

Routine

Chest-
flat bench- x10x8x6x4
db incline- 3x8
Pec dec-3x8
Decline Bench-2x10

Biceps-
DB Curl-3x6-8
BB Curl-3x6-8
Preacher Curl-3x6-8
Hammer Curl-2x10

Triceps-

CGBP-x10x8x6x4
Tricep Pushdown-3x6-8
Dips-x12x10x8x6

Forearms/Grip-
BB Static Holds-x1minx45secx30secx15sec
Wrist Curls-3x15
Reverse Wrist Curls-2x15

Back-

Assisted Chin Ups-3x8
Pullups- As Many sets until 20 reps
Deadlifts-3x20 ( Light )
Seated Row-x12x10x8x6
Wide Grip Pulldowns-x12x10x8x6x

Shoulders/Traps

Shoulder Press-x12x10x8x6
Lateral Raises-3x12
Front Raises-x12x10x8
Side Raises-x12x10x8
BB Shrugs-3x15
DB Shrugs-3x15
Iso Lateral Machine-2x12
Rotator Cuff-5x20

Legs-

Squats-5x20 ( Light )
SLDL- 3x15
Leg Extention-3x15
Calf Raises-4x20

If anyone wants to critique my program i would realy appreicate it thanx!

hey man thats kool our birthdays are really close lol

DIET


1- Bagel creamcheese 360,12
2-Roll, Chicken Patty, Choclate milk 590,25
3-2 tacos,rice, cheese, piece chicken 900, 25
4-2 wheat, tuna, mayo 270, 34
5- cereal, 2 wheat,pb


Calories-2439
Protein-122


Notes- I need to eat a healthier breakfast with more protein, also for meal number 3 im going to try and keep my carbs down and keep the meal under 600 calories... im going to space out my meals more also!


Workout-Gym

Flat Bench
95x15
115x12
125x8
135x6+1
140x4+1

Hammer Strengh Decline
90x12
120x12
130x10
140x8

Pec Dec
50x12
60x10
70x8

AB Isolator
80x20
80x20
80x20

Incline Crunches
BWX20
BWX20

Leg Lift Holds-10 degrees-45 degree holds- 2 sets

Crunches
BWX50

Side Crunches
BWX40

4/27

DIET

1-cereal, milk 200,10
2-roll, chicken, half pretsle 400,30
3-2 servings shepard pie 550,30
4-roll, creamcheese 200,7
5- protein, skim 250,45

calories-1600
protien-122 NEED MORE!!

4/28


DIET

1-bagle, creamcheese 350,12
2-chicken sandwhich, pretsle, choclate milk 800,35
3-powerade 120 ( Baseball Game)
4-subway 750,35
5-protein,roll,creamcheese 300,42

calories-2200
protein-124


Workout


Camber Curl 204
30x15
40x12
50x10
60x8
50x8

DB Curls
30x8
30x8
25x10

BB Curl
Close Grip-55x10
Medium Grip-55x10

Hammer Curl
25x8
20x12

Concentration Curl
15x15

DIPS
80%x12
85%x10
90%x10
90%x8

At 163 pounds

Pushdown 212
45x12
55x12
60x10
60x10

DB Pullovers
20x12
20x12
20x12

OH DB EXTENTION
20X12-Left arm 6 so i did 15x5-4 neg reps on left arm

CGBP
95x11

Rope Extention
40x15
50x15

Did 1 minute rest between all sets really felt a good burn!

4/29

DIET

1-protein, skim milk 200, 33
2-roll, 2 egg, ham, cheese, choclate milk, pretsle 750,42
3-subway 750,35
4-Pinnaple 120,0
5-2 wheat, chicken patty, mayo 400,20

calories-2200
protein-130

Hey mate,

Looks like you got a good schedule going there ! :nod:

Im sure you'll be there in no time.

I notice wuite a lot of fat in your diet (Cheese, chocolate etc). Might wanna loose some of that for more heathlier fats. Just my tuppence worth.

If i was u, id sit down and write a list of all the shit you have to do. Just writing it all down helps get things in perspective. Whenever im snowed under with stuff, i just write it all down. Simple as. Allows you to see it all infront of you. :)

Thanks for dropping in at my journal. Wheres your pics at man, get em posted.

Later.

5/3

DIET

1-protein,milk,2 wheat 320,36
2-piece cake :( DAMN SPANISH CLASS 250,4
3-roll,ham,cheese,pretsle 650,38
4-rice, cheese, 2 pretsle sticks 500,14
5-protein 150,28
6-bagel,peanut butter 440,17


Calories-2300
Protein-137

Workout

Bench
135x3
150x2
185xmiss
180xmiss
135x8
120x10+1
115x10

Plate Raises
25x12
25x12
25x12
25x12

Front Raises
18x10
18x10

E-Z Curl Deadlifts
68x15
68x15
68x15
88x12
88x12

Front-Side Raises Combined
8x8
8x12
8x8

Pullups
8
6

Incline
95x10

5/4

1-chicken patty, 2 wheat 360,19
2-pretsle 250,7
3-hotdog,roll, choclate milk 450, 25
4-white rice, chicken terriki 950,50
5-protein, skim milk 220,54

Calories-2350
Protein-155

Cardio- 2 mile jog ( Around 17-18 min)