ChipPan's 1st-ever cutting journal !

[ChipPan]

Hi,
just a quick intro - I'm 24 and have been training on and off since I was 19. I'm a typical hardgainer, am very light-boned and just want to cut to about 8-9% before I bulk up - which I seriously need to do! I have read up on nutrition and training on the net q. a bit over the last couple of yrs or so but obviously I still have masses to learn. My stats are currently 5"11 and abt 152lbs. According to mybodycomp and my Tanita bodyfat scale (which i know isn't that accurate) says I am abt 12%. I have tried cutting before on numerous occasions, including one which was abt the same time last year but did sort of ruin it with some eating binges after months of dieting. :d_frown:

My main motivation is that I have just started training with my brother(who is 16), teaching him the different exercises and after a couple of months I think he looks better than me! So I think it's time I practised what I preach and really go for it this time.

My training plan is as follows:-

WEIGHT TRAINING

Workout 1 - Chest/Shoulders/Arms

Workout 2 - Legs/Back

These 2 workouts will be alternated on a 3-days a week schedule (i.e. Tues, Thurs, Sun)

CARDIO

I will be doing a little cardio on my weight training days - 10 mins warm up and also 10-15 mins after weights.

Also, I will be extended cardio sessions on Monday, Wednesday & Friday. Cardio is done with HR at 65%- 75%, mostly on the Elliptical trainer.

DIET

Right, this has been my downfall recently. With several days of good eating, when I am clearly losing weight, I give in to the cravings and have a binge - this has been an ongoing trend but this time it's going to STOP! Here is my average eating plan:-

7am - SNACK - 2 Scoops whey in water, couple of rice cakes

***************WORKOUT****************

9.15am - BREAKFAST - wholemeal pitta bread (60g)
- 150g cottage cheese
- 40g All-bran cereal
- 100ml skimmed milk

11.30pm - LUNCH - - wholemeal pitta bread (60g)
- 150g cottage cheese
- 40g All-bran cereal
- 100ml skimmed milk

2pm - SNACK - 2 wholemeal bread
- 60g sardines

5.30pm - SNACK - 2 wholemeal bread
- 60g sardines

8.15pm - DINNER - 140g chicken breast
- loads of brocolli, peppers, greens
- ketchup+vingear or/ 50g sweet n sour sauce

10.30 - SNACK - 2 Scoops whey


The above is in addition to a multi-vitamin but I am taking no supplements apart from the whey. I know, I know, at first glance it looks like I am eating too much bread but I have been tracking my calories on fitday.com and this has given me a 40/40/20 (Pro/Carb/Fat) split which is what I'm aiming for.


I will post some pics later on this weekend so watch this space! But any critique on absolutely anything at all or any q's - v v welcome!

[wallerdc]

Good luck, since we are starting about the same time, It will be good for us to keep each other motivated so we can hit our respective goals.

keep with it

[Knubb]

Originally Posted by wallerdc

Good luck, since we are starting about the same time, It will be good for us to keep each other motivated so we can hit our respective goals.

keep with it

Am I smelling a challenge?

ChipPan, best of wishes to you dude.

[ChipPan]

Not off to a great start, as my diet pretty much went out the window last weekend but I intend to get right back on track starting today. Had a good workout this morning at the gym.

WARM-UP :- 10 mins elliptical trainer (av HRM 67%-71%, 120 cals burnt)

1.DUMBELL BENCH PRESS: 35kgs x 8,
50kgs x 8,
50kgs x 8 ,
22kgs x 8

2. Plate-loaded Seated Shoulder Press: 30kgs x 8,
37kgs x 8
40kgs x 8
35kg x 8
3.UPRIGHT ROW: 15kg x 10
30kg x 10
35kg x 9
4. REVERSE-GRIP CURL (w/ EZ BAR): 12kg x 8
15kg x 8
17.5kg x 8
(weights exclude bar)
5. CONCENTRATION CURL : 10kg x 8
11kg x 8

(one arm at a time)

6. TRICEP OVERHEAD PUSH: BLOCK:-[4] x 10
[5] x 10
[5] x 8 1/2

15 mins ELLIPTICAL TRAINER:- 180 cals burnt, av HR 69%- 71%

[ChipPan]

Diet for today:-

7.15am - 2 scoops whey protein in water

*****WORKOUT*****

9.15am - slice brown bread, 100g ham, 40g all-bran, 100g skimmed milk, little tomato ketchup

11am - 135g boiled chicken breasts, 40g sweet n' sour sauce (Reduced fat/sugar)

2.30pm - 2 brown bread, 60g tinned sardines

5.30pm - same as 2.30pm meal

9pm - 100g chicken, 100g green peppers/greens (all steamed), 60g sweet n sour sauce



TOTALS:- 1372 CALS, 48% Protein, 34% Carbs, 18% Fat


I know this is a bit low in calories but I was still really bloated after all the carbs I had yesterday but will be all back to normal tomorrow. Does anybody have any suggestions to improve the foods above? I am at work at the 2.30 and 5.30 meals so am restricted in what I can eat (i.e. eating stuff like rice or veg is difficult as I usually eat at my desk in the office).

[wallerdc]

Glad to see your still at it, just keep at it. Thats been my downfall in the past, I would cheat and my whole attitude would change and I would fall completely off the wagon. About your meals, try a Tuna kit or maybe make a chicken breast and have half each meal

keep it up

[ChipPan]

Had a very good day all-round training-wise and diet so I am very pleased abt that. It's been quite a surreal day though cos I've just found out I'm being made redundant :d_eek: but i guess i knew it was coming for a while, this will give me a chance to try other things and do a bit of travelling with the redundancy pay so I'm not all that bummed out Anyway's I've got the rest of the week off work so I'm really gonna bump up my training to OVERDRIVE! I will keep up my workouts for the rest of this week, and also after reading some articles by Clarence Bass (cbass.com) about walking and fat loss, I am gonna try hiking/hill-walking in the next few days. There are some good hilly bits near me so I'm gonna give those a go. Here is my gym workout today:-

DAY 2 - CARDIO / Grip

a) 30 mins ELLIPTICAL :- 342 Cals (burnt) @ 69-74% HR

15 mins ELLIPTICAL:- 169 Cals @ ditto

b) 10 mins TREADMILL :- 80 Cals @ ditto (did this on a gradient of 13, so pretty steep! and 2.4mph roughly)

c) STATIC HOLDS (45 seconds):- 40kgs, 60kgs, 60kgs

d) WRIST CURLS :- 20kgs x 10, 20kgs 10

e) REVERSE WRIST CURLS (w/ EZ Bar):- BAR x 8, BAR x 8, 5kgs(+bar) x 8, 5kgs x 8

and pictures up tomorrow - I promise!

------------------------------------
01/09/04 - 152.4 lbs @ 13.1% bodyfat

[ChipPan]

Just done my fitday also, here are the totals:-

1650 CALORIES, 44% Protein, 39% Carbs, 18% Fat

Can't be bothered to type all the foods again! V similar to yesterday except had a lot more all-bran and a couple more protein shakes.

[ChipPan]

DAY 3

GYM WORKOUT - LEGS/BACK

10 mins ELLIPTICAL - 119 cals burnt

1. LEG PRESS: [6] X 10 reps, [9] x 10, [10] x 10, [11] x 10

2. LEG EXTENSIONS: [6] x 10, [11] x 10, [12] x 10, [13] x 10, [14] x 10

3. LEG CURL: [4] x 10, [6] x 10, [7] x 10

4. CALF RAISE: 195 (think it's in lbs) x 12, 285 x 12, 315 x 12

5. SEATED ROW: [6] x 8, [10] x 8 , [11] x 8, [12] x 8

6. PULLDOWN: [10] x 8, [11] x 8, [11] x 8

7. PULLOVER: [9] x 10, [10] x 10, [11] x10

n.b. weights are a bit difficult to figure as these were all machines today. As promised, here are the pics, not a pretty sight but as promised:-

[Knubb]

Just a little note. Using the stats in your first post; according to the Harris Benedict formula for BMR, your BMR is 1799 kcals, and with a moderately active multiplyer (1.55) your everyday need is 2787 kcals. At 1650 kcals your WAY below this point, especially since you don't look to be too far away from 12% BF. At that low level of BF, you'd want a slow cut, not an aggressive one. I suggest you up the cals a bit.

[ChipPan]

Thx Knubb for your comment, I did a bit of reading around and it does look like my cals are a bit low. But then I would subtract 5-700 cals to lose abt 1-2lbs a week and with a (probable) semi-cheat on Sunday (with some pizza), that should be about right. And althought this is my first cutting journal, I have tried cutting before and erring on the low side has worked for me without losing too much muscle.

Anyways, here is the fitday analysis for yesterday, DAY 3 - THURSDAY:-

6.30 - 2 Scoops whey, 1 cheese ricecake

******WORKOUT*******

9.15 - 100g all-bran, 140g semi-skimmed milk, 1 scoop whey

12.30 - 130g chicken breast, 50g sweet n sour sauce, 1 brown bread, large orange, 2 sweet ricecakes

4pm - 2 brown bread, 60g sardines

7pm - 2 brown bread, 60g sardines

9.45pm - 170g chicken breast, 50g sweet n sour sauce, 120g green peppers/mange toute

this came to 1840 CALORIES, 43% Protein, 41% Carbs, 16% Fat


~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
Now onto today, DAY 4 - FRIDAY

this is today's workout:-

GYM - CARDIO/ABS


a) 30 mins Elliptical Trainer:- 325 cals burnt

b) 15 mins Elliptical Trainer:- 150 cals burnt, both @ 68-75% HR

c) 10 mins Treadmill (walking at 14 gradient) :- 79 cals burnt @ 69-74% HR

d) Leg Raises:- 3 x 10

e) Ab Machine:- [3] x 10, [3] x 10, [4] x 10

f) Abs w/ Pulley:- [2] x 10, [2] x 10, [4] x 10

n.b. First time I've done abs in a while, and it felt pretty good with the exercises. I have been lazy in the past because I have found doing 50 reps of crunches boring but I will now work them like any other muscle, doing reps of 10-15, adding weight as I go along.

[ChipPan]

Friday's Diet - DAY 4

7am - 2 scoops whey, 2 savoury ricecakes

9.40 - 100g all-bran, 160g semi-skimmed milk, 1 scoop whey, 1 ricecake
1.20 - 1 scoop whey, 60g all-bran, 50g muesli, 160g semi-skim milk

5.10 - 100g pilchards, 1 brown bread

8pm - 150g chicken breast(steamed), 90g cauliflower, 60g green beans, 60g sweet n sour sauce

11pm - 2 scoops whey (in water)

TOTALS - 1775 Calories (42% Protein, 34% Carbs, 25% Fat)

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

Saturday's Workout - DAY 5

Gym - Chest/Shoulders/Arms

10 mins Eliiptical --> 120 cals burnt

1. Dumbell Bench Press:- 35kg x 8
50kg x 8
50kg x 10
45kg x 12
2. Seated Press:- 30kg x 8
35kg x 8
37.5kg x 8
3.Upright Row:- 15kg x 10
30kg x 10
35kg x 10
4.Reverse Grip curl:- 10kg x 8
15kg x 8
17.5kg x 8
5. Concentration curl:- 11kg x 8
11kg x 8
6. Tricep push w/ rope pulley: [4] x 10
[5] x 10
[5] x 10

Very good workout, felt really strong today so very pleased. Also fitted in 2 hours of walking yesterday and today.

[ChipPan]

Saturday's Diet - DAY 5

Went out yesterday, and managed to keep the diet 100% clean! Well, apart from a lollipop that was given away free which I had but the couple of hours dancing must have more than burnt that away! I was on diet cokes and water all night, but it was easier as I was the "designated driver".

6.45 - 40g all-bran, 25g muesli, 100g semi-skim milk, 1 scoop whey, 1 brown bread

9.45am - 2 sweet ricecakes, 1 savoury ricecake, 2 scoops whey

{workout} @ 10.15

12.50 - 100g pilchards, medium tomato, wholemeal pitta bread, sweet ricecake

4.30 - 100g all-bran, 160g skim milk, 1 scoop whey

7.45 - 140g chicken breast (steamed), 120g brocolli, 50g sweet n sour sauce

9pm - 120g muesli, 160g skim milk (had this just before I went out so I wouldn't get too hungry and be tempted with a fast food binge or somethin)

1am - 2 scoops whey, abt 5 diet cokes, lollipop

TOTALS - 2231 calories, 34% Protein, 51% Carbs, 16% Fat

p.s. day off from gym today (Sunday) but diet still gonna be fairly clean (apart from my weekly pizza treat/cheat)

[ChipPan]

Sunday's Diet - DAY 6

8.10- 100g muesli, 160g skim-milk, 1 scoop whey

11.55- 140g pepperoni pizza, 110g pizza (both Chicago Town)

3.20 - 2 scoops whey, 1 pitta bread (60g)

7.10- 220g chicken breast(cooked, no oil), 150g choy sum, 80g tikka masala sauce(out of a jar, part of the supermarket's Healthy Living range so not too bad)

10pm - 2 scoops whey, 100g cottage cheese (it's amazing how good this tastes when you haven't had it for a while! Just had it nice and plain)

TOTALS - 1960 Calories, 38% Protein, 36% Carbs, 27% Fat

~~~~~~~~~~~~~~~~~~~~~~~

Weekly Weigh-in

149.6lbs
11.6% bodyfat (will get this checked with mybodycomp later)

Well, these are the readings from my Tanita scale this morning. I definitely feel and look a lot leaner, my stomach is a lot flatter since last week. I must admit, I am a little surprised at how strict and how well I'e kept to my diet this week. Having this journal has given me the extra kick up the backside that I really needed! Here is my week in summary:-

Week 1 - 31/08/04 - 05/09/04

Tuesday - 1372 cals :- 48% Pro, 34% Carbs, 18% Fat
Wednesday - 1650 cals:- 44% Pro, 39% Carbs, 17% Fat
Thurs - 1840 cals:- 43% Pro, 41% Carbs, 16% Fat
Fri - 1775 cals:- 42% Pro, 34% Carbs, 25% Fat
Sat - 2231 cals:- 34% Pro, 51% Carbs, 16% Fat
Sun - 1960 cals:- 38% Pro, 36% Carbs, 27% Fat

Week's averages:- 1805 cals, 41% Pro, 40% Carbs, 20% Fat

~~~~~~~~~~~~~~~~~~~~

Training summary:-

Tues - Chest/Shoulders/Arms
Weds - Cardio (55mins) + grip
Thurs - Legs/Back { & 45 mins walking }
Friday - Cardio(55mins) +abs { & 2rs walking }
Saturday - Chest/Shoulders/Arms { & 2hrs15 walking }
Sunday - Rest { 45 mins walking }

~~~~~~~~~~~~~~~~~~~~

Next week's Gameplan

• Keep the diet at 40/40/20 and calories at abt 18-2000 per day
• Weights workout 3 times a week and cardio at least twice (low-intesity style)
• get bodyfat checked with mybodycomp
• Er, guess that's about it!

[ChipPan]

Still going strong after a week, here are yesterday's stats:-

Monday's Workout - Legs/Back
10 mins Elliptical - 104 calories burnt

1. Leg Press (all 10 reps) - [7], [9], [10], [11]

2. Leg Extension (10 reps) - [7], [12], [13], [14], [14]

3. Leg Curl (10) - [4], [6], [7], [7]

4. Calf Raise (12) - [195], [285], [315], [315]


5. Seated Row - [6]x8, [10]x8, [11]x9, [12]x9

6.Pulldown - [10]x8, [11]x8, [11]x6

7.Pullover (10 reps) - [9], [10], [11]


8. Ab Machine (10 reps) - [2], [4], [5], [6]

9. Ab crunches w/ pulley (10) - [2], [4], [4]

- didn't feel too great for this workout, probably down to lack of sleep. Was slightly going through the motions but still managed to hit my rep targets apart from one (on the last set of the pulldown, when I only managed 6)



Monday's Diet - DAY 7

6.45am - 2 ryvitas, 2 scoops whey
9.15am - 100g muesli, 160g skim milk, 1 scoop whey
12.30 - 2 brown bread, 60g pilchards
3.30 - 2 brown bread, 60g pilchards
6.55 - 190g chicken breast (cooked, no oil added), 140g broccoli, 80g tikka masala sauce
10.10 - wholemeal pitta bread, 150g cottage cheese

TOTALS - 1695 Calories (41% Protein, 39% Carbs, 20% Fat)

• Very good day overall, pretty much hit my ratio target of 40/40/20
• I know I had the extra carbs so late (pitta bread) but I had enough carbs to spare and also had to bump up my calories so that was OK
• My meals that I will have to change are the 12.30/3.30 ones, which are quite low in protein compared to the rest. I am restricted in what I can eat because I am at work and would prefer not having to bring in tupperware, etc
• I am not too worried about my calories erring on the lower side of my target (18-1900) because I know that come the weekend, with the weekly pizza cheat, that the ratios will balance out a bit more with a higher-calorie day.

~~~~~~~~~~~~~~~~~~~~~

p.s. I'e decided to take the day off the gym today, so no training but will still keep the diet clean. Should be able to get some update pics either today or tomorrow, and also hopefully better quality this time!

[ChipPan]

Tuesday's Diet - DAY 8

7.15am - 3 savoury ricecakes, 2 scoops whey
9.10 - 60g muesli, 60g all-bran, 160g skim milk, 1 scoop whey
12.45 - 2 brown bread, 90g pilchards,
5.15 - 2 brown bread, 70g ham
7pm - 3 diet cokes, 130g grilled salmon, 140g brocolli, 40g sweet n sour sauce
9.45 - 2 scoops whey

TOTALS - 1673 Calories (36% Protein, 39% Carbs, 25% Fat)

n.b. I know, terrible gap between some of the meals but had to go to the pub for a leaving-do as quite a few of my mates from work were being made redundant so had to be done. Stayed off the alcohol and everything else which took a bit of willpower.

[ChipPan]

Wednesday's Workout - Cardio/Grip

1.30 mins Elliptical trainer -> 355 cals , 63-72% HR
15 mins Elliptical -> 170 cals

2. 10 mins Treadmill -> 78 cals, 65-72% HR


3. Static Holds(45 secs):- 20kg(in each hand), 30kg, 30kg

4. Wrist curls(10 reps):- 20kg, 20kg

5. Reverse wrist curls:- Bar x 10, +5kg x 10, +5kg x 7

n.b. felt pretty good for this workout, but have been feeling really lethargic these last few days, probably a little down to not quite getting as much sleep as I'm used to- to the point where getting up is quite a chore!

[ChipPan]

Wednesday's Diet - DAY 9

7am - 2 ricecakes, 2 scoops whey
9.15- 60g all-bran, 60g muesli, 180g skim milk, 2 scoops whey
1pm - 2 brown bread, 70g smoked ham
4pm - 155g steamed chicken breast, 120g broccoli, 65g masala sauce
7.30 - 2 brown bread, 70g smoked ham
8.15 - 2 scoops whey
10.30 - 130g cottage cheese

TOTALS - 1912 Calories (50% Protein, 33% Carbs, 18% Fat)

wow, don't think I've ever had so much whey in one day! Timings slightly messed up as I had to do some extra hours at work. Been thinking about taking things up a notch, have done some research on the net and am considering one of Swole's cutting programs. I know my diet is OK at the moment, but I know it can be improved enormously also. My main aim is for results asap and I am prepared to put in the hard work. My short-term goal is to cut 'til the end of September and then re-evaluate my program. There are a few things stopping me from trying Swolegenix right now, namely the cost factor and also this program is working for me just fine, but I'm just wondering how quickly my results can be accelerated.

[French Spirit]

Dude. 50 kg dumbbell bench press? You're a beast! :db:

[ChipPan]

I wish! Nah, I'm afraid that's total weight, so 25kgs in each hand