Monday, April 29, 2013

Apr 28 - Sunday Diet

Day 1 of cut.

Time Food Name 1 Food Name 2 Brand Carb Protein Fat
7:30 Supplement B-6 100 mg - 1 tablet Complete Nutrition 0 0 0
7:30 Supplement B-12 1000 mcg - 1 tablet Nature Made 0 0 0
7:30 Supplement Vitamin B-complex - 1 tablet Solaray 0 0 0
7:30 Supplement 1200 mg Flaxseed Oil Nature's Bounty 0 0 1
7:30 Supplement 1000 mg Fish Oil Nature's Bounty 0 0 2
7:30 Juice Orange Juice - Original - 4 oz Kroger 13 1 0
7:30 Butter 1/8 T Butter Kroger 0.75 0 2.75
7:30 Bread Whole Wheat Bread - 1 slice Private Selection 23 5 1.5
7:30 Eggs Medium Egg - 4 whole egg Kroger 0 24 16
7:30 Fruit Fresh Pineapple - 3 oz Kroger 12 0 0
11:30 Chicken Breast Skinless, Boneless, Fat Trimmed Chicken Breast - 11 oz Tyson 0 53.9 2.97
11:30 Vegetable Potato - baked w/skin - 3.3 oz Kroger 19.8 3.3 0
11:30 Sauces Pineapple Teriyaki Marinade Sauce - 1T Kona Coast 6 1 0.5
11:30 Vegetable Raw broccoli - 3 oz Kroger 5.4 2.7 0
3:30 Snack Foods Honey Dry Roasted Peanuts - 1 oz Kroger 8 6 12
3:30 Protein Shake Super Adv Whey 1 srv (1 scoop) Cookies/Cream w/1% milk Body Fortress  20 34 4.3
6:30 Salad Salad, no cheese, no dressing - 6 oz Kroger 5.46 1.8 0.12
6:30 Salad Dressing Oil & Vineger - 1T Ken's Lite 1.5 0 2
6:30 Cheese Colby Jack - 1/2 slice Kroger 0 2.5 3
6:30 Chicken Breast Skinless, Boneless, Fat Trimmed Chicken Breast - 10 oz Tyson 0 49 2.7
6:30 Seasonings Japanese Style Panko bread crumbs - 1/8 cup Private Selection 5.25 0.25 0.125
6:30 Vegetable Potato - baked w/skin - 3 oz Kroger 18 3 0
6:30 Juice Vegetable Juice - Spicy 8 oz Kroger 10 2 0
6:30 Supplement Vitamin B-complex - 1 tablet Solaray 0 0 0
6:30 Supplement 1200 mg Flaxseed Oil Nature's Bounty 0 0 1
6:30 Supplement 1000 mg Fish Oil Nature's Bounty 0 0 2
10:30 Cottage Cheese 1 cup low fat cottage cheese Kroger 10 24 5
10:30 Fruit Canned Pineapple - 1/4 cup Kroger 12 0 0
10:30 Protein Shake Inner Armour Casein w/1% Milk 8oz Inner Armour 17.5 32 4.3
4/28/2013       187.66 245.45 63.27
Carb Protein Fat Calories
Act Calories: 750.64 981.80 569.39 2301.83
Act Percentages: 32.61% 42.65% 24.74%  
Goal by gram: 180 N/A N/A  
Goals: 40.00% 40.00% 20.00% 2500
Diff Percentages: -7.39% 2.65% 4.74% -198.18
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Apr 28 - Competition Cut Begins

The fun and games are over.  It's time to cut the fat.  I am currently estimated to have approximately 10% body fat.  I will be on a 12 week cut for my first comp on 7/20 (Oak Ridge) and an additional 2 week cut for the next show in Knoxville on 8/3.  I will have a phased approach during the cut.  The first two weeks I will immediately cut 60% of my daily carbs out while maintaining my current protein intake.  My fat intake will remain close to the same, but will be slightly higher on rest days to prevent hunger.  Overall caloric intake will be cut by 500 calories; down to 2500 per day initially.  I plan on going down to 2000, but I will see how the first 2 weeks go since my training regimen will increase dramatically during this time as well.

I plan to lose half my body fat (down to 5%) during this 12-14 week cut.  I would like to weigh no less than 165 pounds.  Ideally, I would be 175, but it appears this may not be possible at this time.  I will take progress pics once per week and post them as soon as I can.  If you're interested in knowing more, leave a comment or question!
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Friday, April 26, 2013

Apr 25 - Thursday Diet

Time Food Name 1 Food Name 2 Brand Carb Protein Fat
7:30 Supplement B-6 100 mg - 1 tablet Complete Nutrition 0 0 0
7:30 Supplement B-12 1000 mcg - 1 tablet Nature Made 0 0 0
7:30 Supplement Vitamin B-complex - 1 tablet Solaray 0 0 0
7:30 Supplement 1200 mg Flaxseed Oil Nature's Bounty 0 0 1
7:30 Supplement 1000 mg Fish Oil Nature's Bounty 0 0 2
7:30 Juice Orange Juice - Original Kroger 26 2 0
7:30 Butter 1/8 T Butter Kroger 0.75 0 2.75
7:30 Bread Whole Wheat Bread - 1 slice Private Selection 23 5 1.5
7:30 Sauces Blackberry Jam - 1T Homemade 6.5 0 0
7:30 Fruit Fresh Pineapple - 3 oz Kroger 12 0 0
7:30 Eggs Medium Egg White - 2 Kroger 0 7 0
7:30 Eggs Medium Egg - 2 whole egg Kroger 0 12 8
7:30 Cottage Cheese 1 cup low fat cottage cheese Kroger 10 24 5
10:30 Eggs Medium Egg Yolk - 2 Kroger 0 5 8
10:30 Protein Shake Super Adv Whey Isolate 1 srv (1 scoop) Chocolate Peanut Butter w/1% milk Body Fortress  20 34 4.3
10:30 Milk 1% - 8 fl oz Kroger 13 8 2.3
1:30 Chicken Breast Skinless, Boneless, Fat Trimmed Chicken Breast - 11 oz Tyson 0 53.9 2.97
1:30 Sauces Sweet BBQ Sauce - 2T Patti La Belle 15 0 0
1:30 Vegetable Brussel Sprouts w/Butter Sauce (frozen) - 1/2 box Green Giant 11 3.75 1.25
1:30 Vegetable Potato - baked w/skin - 5 oz Kroger 30 5 0
1:30 Supplement Vitamin B-complex - 1 tablet Solaray 0 0 0
4:00 Snack Foods Honey Dry Roasted Peanuts - 1 oz Kroger 8 6 12
4:00 Yogurt Blueberry Kroger Greek 15 14 0
6:30 Chicken Breast Skinless, Boneless, Fat Trimmed Chicken Breast - 11 oz Tyson 0 53.9 2.97
6:30 Salad Salad, no cheese, no dressing - 4.5 oz Kroger 4.095 1.35 0.09
6:30 Tortilla 10" Flour Tortilla Mi Casa 21 3 0
6:30 Cheese Colby Jack - 1 slice Kroger 0 5 6
6:30 Vegetable Raw broccoli - 4 oz Kroger 7.2 3.6 0
6:30 Juice Vegetable Juice - Spicy 8 oz Kroger 10 2 0
6:30 Supplement 1200 mg Flaxseed Oil Nature's Bounty 0 0 1
6:30 Supplement 1000 mg Fish Oil Nature's Bounty 0 0 1
6:30 Supplement B-6 100 mg - 1 tablet Complete Nutrition 0 0 0
6:30 Supplement B-12 1000 mcg - 1 tablet Nature Made 0 0 0
10:30 Protein Shake Inner Armour Casein w/1% Milk 8oz Inner Armour 17.5 32 4.3
10:30 Cottage Cheese 1 cup low fat cottage cheese Kroger 10 24 5
10:30 Fruit Canned Pineapple - 1/2 cup Kroger 24 0 0
4/25/2013       284.05 304.50 71.43
Carb Protein Fat Calories
Act Calories: 1136.18 1218.00 642.87 2997.05
Act Percentages: 37.91% 40.64% 21.45%  
Goals: 40.00% 40.00% 20.00% 3000
Diff Percentages: -2.09% 0.64% 1.45% -2.95
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Thursday, April 25, 2013

Apr 25 - Thursday Workout

https://www.fitocracy.com/entry/21486429/

Stretching:
  • 0:05:00 (+2 pts)
  • 0:10:00 (+2 pts)
  • Close-Grip Front Lat Pulldown:
    • 120 lb x 12 reps (+18 pts)
    • 130 lb x 12 reps (+19 pts)
    • 140 lb x 12 reps (+20 pts)
    • 180 lb x 6 reps (+23 pts)
    • 100 lb x 10 reps (+15 pts)
    • drop set at the end
  • Seated Cable Row:
    • 140 lb x 12 reps (+44 pts)
    • 160 lb x 10 reps (+49 pts)
    • 200 lb x 8 reps (+62 pts)
    • 120 lb x 10 reps (+37 pts)
    • drop set at the end
  • One-Arm Dumbbell Row:
    • 80 lb x 10 reps (+51 pts)
    • 90 lb x 10 reps (+54 pts)
    • 90 lb x 10 reps (+54 pts)
    • 90 lb x 10 reps (+54 pts)
    • no rest between sets 1,2
  • Ring Pull-Up:
    • 10 reps (+83 pts)
    • 10 reps (+83 pts)
    • 10 reps (+83 pts)
    • 8 reps (+62 pts)
    • SS1
  • Barbell Incline Bench Press:
    • 135 lb x 12 reps (+81 pts)
    • 155 lb x 8 reps (+88 pts)
    • 155 lb x 6 reps (+82 pts)
    • 135 lb x 8 reps (+77 pts)
  • Incline Dumbbell Flyes:
    • 35 lb x 10 reps (+19 pts)
    • 40 lb x 8 reps (+19 pts)
    • 45 lb x 8 reps (+20 pts)
    • 55 lb x 8 reps (+21 pts)
  • Decline Barbell Bench Press:
    • 155 lb x 12 reps (+62 pts)
    • 185 lb x 10 reps (+74 pts)
    • 205 lb x 8 reps (+82 pts)
    • 135 lb x 20 reps (+59 pts)
  • Dips - Chest Version:
    • 20 reps (+106 pts)
    • 20 reps (+106 pts)
    • 20 reps (+106 pts)
    • SS1
  • Reverse Crunch:
    • 20 reps (+26 pts)
    • 20 reps (+26 pts)
    • 20 reps (+26 pts)
    • TS1
  • Knee Tuck:
    • 20 reps (+5 pts)
    • 20 reps (+5 pts)
    • 20 reps (+5 pts)
    • TS1
  • Other Cardio:
    • 0:00:30 || The Gods Hate Me! (+2 pts)
    • 0:00:30 || The Gods Hate Me! (+2 pts)
    • 0:00:30 || The Gods Hate Me! (+2 pts)
    • stomach vacuums
  • Oblique V-Ups:
    • 20 reps (+20 pts)
    • 20 reps (+20 pts)
    • 20 reps (+20 pts)
    • 20 reps (+20 pts)
    • 20 reps (+20 pts)
    • 20 reps (+20 pts)
  • Spark Circuit (Bodyweight):
    • 10 reps || 10 reps || 15 sec || 15 reps || 6 reps || 10 reps (+50 pts)
    • 10 reps || 10 reps || 15 sec || 15 reps || 6 reps || 10 reps (+50 pts)
    • no rest between each activity. 30 sec rest between each circuit

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