DrBones' Cutting Journal

[DrBones]

Well,
Since I recently broke up with my girlfriend of 2 years... I've decided that I can no longer bulk(as ive mentioned in numerous threads)
So today I'm going to start keeping track of my diet and my excercise here... for everybody to critique.
I've already went from 5'10 200 to 191 in about a week... mainly due to stress, I think I'll be around 10% BF around 182-185.
I'll be taking pictures tomorrow hopefully and will have them up ASAP...
Anyways.. heres today's diet... (yesterday was my dads birthday, and I took him out for all you can eat ribs tonight, was his idea, so i was forced to eat something terrible... oh well) ignore today's food.. I know it hasn't been that great

October 22, 2002
12pm - turkey breast sandwhich with 100g turkey and 1 slice mozza cheese.
1 Piece of ham, pineapple, pepperoni and sausage pizza(bad bad bad)
1 diet pepsi

12:30 workout

3pm(post workout) 1 protein drink(with water) and fat free cheese stick

630: Mocachino - some wierd coffee drink(tastes so good its got to be fatty)

700: Heres the killer - Tony Romas all you can eat beef ribs,
6 Beef ribs
1 baked potato with the works
3 bites of rice


Workout (chest)
------------
BB bench
-----------
8 x 135
8 x 185
8 x 205
7 x 205
8 x 185

Incline dumbell press
----------------------------
3 x 8 x 80 lb dumbells

Pullovers
3 x 8 x 90 lb dumbell

10 minutes on stairmaster
30 minutes on eplicenter (skiing thing)
5 minutes cooldown at 4 mph on treadmill



Some of the highlights of today were that last week was the first time in 2 years that I did bench press was last week due to an injury(i managed 175 easy last week) ... and I managed to do 205 for 8 today.... I was quite happy...


Until tomorrow....
Ryan

 

[DrBones]

Snapped a couple of pictures today... hopefully will have them up by the weekend....

 

[DrBones]

October 23 2002

Notes:
I felt pretty hungry after dinner time... I"m pretty sure I have a pretty damn good caloric defecit going on right now.... My Yohimburn should be showing up any day now.. Can't wait to try it on my nipples and lower stomach... I'm pretty damn depressed about the girlfriend situation today too.... Fuck.. 3 weeks and I'm still aching... I need a rebound girl or something... Anyways.. heres how my day went...

Diet

830am Protein Shake

900am Granny Smith Apple

11:45am 150g Roasted Salmon Filet
egg on english muffin with ham and 2 slices cheddar

3:15pm Workout

5:00pm fat free cheese stick and 1 cup pistachios

6:00pm Chicken rice-a-roni with extra chicken breast


Workout

3x8 Decline Crunches with a 25 lbs plate on my chest... Extra slow negative

45 min on epileptical trainer...


Thats all she wrote...
Until tomorrow

 

[DrBones]

Oct 24/2002

Weight 191.5 (this is in the middle of the day)

Today I was feeling pretty weak in the gym.... Got some bad news from the ex gf the night before that had me in a sub par mood, I also had a midterm this morning... Ate alright today, but had about 6-7 beers at night... trying to ease my mood so I can meet some chicks at the bar (even though that is the last place I want to me somebody... oh well) I've also started to notice the return of my upper abs.... Sweet Jesus... Starting to feel a little better about my body, now that the bulk of the umm bulking fat is starting to fade...
Anyways, heres how yesterdays diet went

Diet

8am protein bar

11:30am 6 inch sweet onion terryaki sub from subway with diet pepsi

12 workout

2:30pm protein drink

3:00pm Turkey breast sandwhich with 100g turkey, 1 thin slice cheddar

7:45pm Regular Santa Fe Smoked Turkey sandwhich from quiznos(i was desperately hungry)

9pm-1am at a night club

1:15am 2 bites of sheppards pie


Workout
Arms ( I did a couple sets of shoulders but they were a bit tender so i decided to leave them be)

1x6x100 straight bar barbell curl
2x6x90 straight bar barbell curl

3x8x95 skull crushers

1x8x60 straight bar preacher curls (with FULL stretch)
1x8x65 straight bar preacher curls (with FULL stretch)
1x8x75 straight bar preacher curls (with FULL stretch)

1x8x185 close grip barbell bench press
2x8x205 close grip barbell bench press

2x8x30 dumbell preacher curls (one arm at a time)

2x8x75 Tricep press downs with lat pulldown bar

40 min on epileptical trainer

Until tomorrow (or maybe late tonight)....

 

[Lord_Suston]

dr. bones I recommend that you have a half a glass of fruit juice right after you lift to stop your body from digesting your own protein for energy and then have a qiuck protein shake right after that to help recovery and aid in fat loss.... kepp us updated and post a pic or two

 

[DrBones]

I'll definitely give the fruit juice thing a shot...
I should have my semi-before picture up in the next couple of days...
I say semi because I was doing cardio for about a week before I snapped the pictures, plus I had dropped a few lbs from stress and depression... but it should still show some serious contrast..
Thanks

 

[DrBones]

Oct 25/2002

Again, yesterday I didn't eat that clean, but I had a crazy workout and definitely had a caloric defecit... so I'm not going to worry about it too much.
On a positive note, I've definitely lost quite a bit of body fat already... My abs are having an easier an easier time poking through my skin... Don't get my wrong.. I'm still kinda bulky... but I think 2 more weeks should get me under 12% BF (hopefully). The other good thing, is that my actual weight has kind of stayed the same for the course of the whole week(roughly 191.5), but I look leaner... I'm hoping that my body decided to give me a present; some lean body mass

Diet

8am 2 bites of sheppards pie (Stress was affecting my appetite)

9am-11am Ate a handful of olive oil cooked potatoe chip spread over this time

12:45pm Very small philly chease steak sandwhich with a smaller sized caesar salad (definitely not very filling)

2:30pm Workout

4:30pm Protein shake

6:30pm Small portion on lasagne 3 pieces of garlic bread (so bad)

6:30-2am 4 beers spread out over the course 5 and a half hours

Workout

Leg day! Ahhh

3x5x230 Squats (Wooohooo PR)

1x8x160 Hamstring Curls
2x8x170 Hamstring Curls

1x12x400 Donkey Calf Raises
1x10x400 Donkey Calf Raises
2x12x110 seated calf raises

40 minutes Cardio on epliptical trainer

I try to give myself some cheat time on the weekends and don't usually do much cardio on the weekends... So I doubt I'll add anything to this until Monday

See you guys on Monday

 

[DrBones]

Oct 28 2002,
Monday was pretty bad, I either started the onset of a hernia or I did a nice lower abdominal strain... I'm hoping for an ab problem..... I guess this is either going to mean no deads off the floor and no squatting for a couple of weeks to find out for sure...
I had a party filled weekend and wasn't feeling too good today... but I went to the gym anyway... I've been lifting really light on deads in order to avoid this pain and give myself to REALLY perfect my form

8am
Apple

9am Protein bar

12pm Turkey and Ham sandwhich, over 150+ G of meat.,
Diet Coke

230pm workout

4pm protein shake

5:30 2 1/4 small Chicken Caneloni tubes with a little alfreado(so bad)


Workout
Reverse Hypers (warmup)

1x6x225 Deadlifts
2x5 245 Deadlifts

1x7 Wide Grip Chins <-- By this time i was REALLY concerned about having a hernia
1x5 Wide Grip Chins
1x3 Wide Grip Chins

1x8x100 bent over rows (first time ever)
2x8x135 bent over rows

40 min cardio on eplicenter machine

 

[DrBones]

Oct 29. 2002
Today i went into the gym trying to up my bench again (I've only been back benching for 3 weeks now), my right shoulder was feeling a little sticky, but I think that its due to the major shift in temperature recently. I was also very aware of the pressure on my lower right ab.... I could feel the pressure slightly when doing pullovers.... I have really got to stop eating shit... I could be losing bodyfat at a much higher rate, if i didn't keep eating a little bit of this and a little bit of that... oh well... I hopped on the scale today, and weighed in at 196... I couldn't believe it.. I'm definitely leaner than last week... I think I must be retaining a ton of water... I'd love it if I could stay above 190 Lean... But I really have my doubts... I'm think 185 and I'll be pretty cut... but I could be wrong.

Diet

9am Banana

10am Protein Bar

12pm workout

2pm Protein drink

3pm Turkey breast sandwhich with 100+ grams meat and 1 slice thin cheddar

530pm 2 slices of ham and pineapple pizza (SOOO BAD)

9:30pm 1 twister wrap from KFC and 1 soft taco from taco bell(SUPER DUPER BAD, but i was starving at the movie theatre and they just don't have ANYTHING healthy)


Workout
2x10x135 <---warmup
1x6x225 benchpress (wooohooo PR baby, the weight felt super light)
2x8x205
1x8x185
1x10x135 (really slow)

1x6x85 incline dumbell press (spotter fucked up and put his belly into my head, so I couldn't push the weight up on the first rep, my chin was touching my chest... waisted SOOO much energy,, grrrr.)
2x8x80 incline dumbell press

3x8x90 dumbell pullovers (I think its time to up the weight on these... felt really easy)

3x10x40 flat dumbell flyes (havn't done these in years.. wholy shit was this ever light)


My closing comments today... wow, are my pecs ever FUCKING sore today... I'm hoping my chest reacts well, to another 3-4 weeks of flat barbell bench.... It sure feels like its ripping up my chest as well as my tris...

Thanks

 

[DrBones]

I just found Out I don't have a hernia... feww... I'm glad I got that off my mind...