Kabeetz: Cut Up or Shut Up [OFFICIAL LOG]

[Kabeetz]

OK, my first log. 8 week cutting log to follow my first official 12 week bulk (12 weeks). I proudly gained 20+ pounds and am 12 weeks into my first true 5x5! Problem was I was soft when I started, and now I'm softer, but also have some seriously improved foundation, wider back, legs and much better posture, etc.

I don't want to cut, but my instincts are telling me I should pull back the reigns for a bit and I am gonna follow them.

I ate a nice, big junkie last rights dinner... then cooked all my meals for tomorrow, packed it up to go, entered it all into fitday and am ready to go.

I will post my morning weigh in, other stats, goals, my foods, etc. in the morning.

I'm still in the early stages of what I consider a very long term journey, but I consider this small two month chapter to be vital to my success.

I hope you enjoy this log, journal, diary, whatever it morphs into.

Welcome aboard, and thanks.

 

[magman1]

After saying you are a special person inside, I'm a bit scared what this journal could morph into

 

[SgtSlaughter]

best wishes man.

Keeping track is half the battle... rage on bro, rage on.

 

[poysyn]

ill subsrcibe if you are TRULY a special person on the inside...

 

[Kabeetz]

Alright I edited that, rofl.

 

[Kabeetz]

Height: 6'1"
Current Weight: 216
Bodyfat: 20%+

Goal: Fit back into my 33 and 32 waist jeans/suits that fit pe-bulk that began on 9/2, thus, Lose 20+ pounds of fat, maintain lean mass gains

Plan:

Diet: 8 week cut, beginning at 3500, subtracting 125 calories weekly
Weight Training: continue 5x5 program, preserving strength and muscle gains and hopefully taking them further
Cardio: 3x (2x HIT, 1x Steady state)
Active Rest: Soccer 1x

Supplementation: Whey, Multivitamin, Clen (2wk on/2wk off), Fat burner (2wk off/2wk on), Taurine 3.5 g & Potassium 2 g (when appropriate), Creatine


WEEK 1 (ending 12/8)
Daily Caloric Intake: 3500
Current Training Regimen: 5x5 Week 13 (ending 12/1)

 

[jpt]

damn...i don't feel very special b/c i didn't get to read it.

ok good luck but something i want to point out and some others may agree here...i would save the clen until you have gotten down to around 12%bf...losing the early weight is alot easier....but then it gets a hella tougher as the weight melts off. just something to think about...

 

[Kabeetz]

Near term workout goals: Squat 200, Deadlift 225, Bench 185, Military 135, Row 150 I have accomplished 2 of the 5, looking forward to getting the other 3. It sucks when your goal is to get to weak. :/

12/1

Today's Workout (5:30 am)

Squat 93 x 5, 116 x 5, 140 x 5, 163 x 5, 191 x 3, 140 x 8
Bench 81x5, 102x5, 122x5, 142x5, 167x3, 122x8
Row 76x5, 95x5, 113x5, 132x5, 155x3, 113x8

Today's Meals

Calories: 3504
Macros: 46p/32c/22f
(would like to boost the fat to 30, as other meats besides chicken get used throughout the weak I expect it to balance out, will make grocery adjustments next week if necessary)

Chicken Breat, 1.95 pounds
Brown Rice, 4 servings
Baby Pea & Veggie Blend, 1 bag
Optimum Whey, 4 servings (2 shakes)
1 cup Oats
25 almonds
1 tbspoon extra light olive oil
2 cups skim milk
1 serving anpb

 

[jpt]

what do you mean..."goal is to get weak??" just b/c your trying to lose bf doesn't mean you have to get weaker per say...it happens alot because of the weight loss but not in every case

 

[JKurz1]

Calories: 3504
Macros: 46p/32c/22f
??????????????? DOESNT MAKE SENSE

 

[jpt]

that % not grams i think

 

[Kabeetz]

Those are percentages, yeah.

The numbers in grams are

Protein: 388
Carbs: 306
Fiber: 34
Fat: 82
Saturdated: 12


JPT...as for the clen.. I am primarily taking for the anti-catabolic benefit that it would provide while cutting, with the metabalic benefit being an extremely welcome. Is that stupid?

Calories: 3504
Macros: 46p/32c/22f
??????????????? DOESNT MAKE SENSE

 

[Kabeetz]

what do you mean..."goal is to get weak??" just b/c your trying to lose bf doesn't mean you have to get weaker per say...it happens alot because of the weight loss but not in every case

Not that I'm trying to get weaker, just that I'm getting stronger but to a level that is nothing super impressive. Gotta stop knocking myself, lame defense mechanism I guess. I'm definitely happy with how far I've come and look forward to getting where I wanna be.

 

[jpt]

Those are percentages, yeah.

The numbers in grams are

Protein: 388
Carbs: 306
Fiber: 34
Fat: 82
Saturdated: 12


JPT...as for the clen.. I am primarily taking for the anti-catabolic benefit that it would provide while cutting, with the metabalic benefit being an extremely welcome. Is that stupid?

you can avoid being catabloic by restoring your glycogen levels post workout and making sure your consuming a good slow digesting protein before bed. not trying to talk you out of it i just think you would see better results if you used the clen at a lower bf

 

[Kabeetz]

12/2

Today's Workout (3 pm)

All the 5x5 friday "extra" stuff: 3 sets each of dips, barbell curls and pushdowns.

I used to go on Saturdays to my old gym, which converted to a Planet Fitness. My membership used up so this was my first time doing barbell curls this 5x5 as barbells are "banned" from Planet Fitness, rofl.

Today's Meals

Notes: Woke up at 8:26 for a 9am and then Noon class so I had to grab some on the go options that I normally wouldn't early, which kind of frontloaded my carbs more than I would've liked. I work two jobs on Fridays and Saturdays are my only day off and I often fail to prepare Sat meals in advance. Whatever, no biggie.

Calories: 3501
Macros: 103g fat w 24 saturated/ 318g carbs including 44g fiber/334g protein
28/33/40
(would like to boost the fat to 30, as other meats besides chicken get used throughout the weak I expect it to balance out, will make grocery adjustments next week if necessary)

1 Thomas' Whole Wheat Bagel Bread
6oz Eye Round Steak Strips w/ Peppers & Mrs. Dash 10 minute marinade
Optimum Whey, 3 shakes @ 2 scoops each
2 cups skim milk
1 cup quaker oats
2 apples
I pound Purdue Lean Ground Chicken
Classico Tomato & Basil - 1 mini jar
ANPB - 1 serving
Almonds - 19
Bird's Eye Pea & Veggie Blend - 2 servings

Tomorrow is cardio day... and I'm saving my first cheat meal for next Saturday or Sunday since it would be pretty lame to take it 2nd or 3rd day.

That's all folks.

 

[Kabeetz]

Reason you know this cut is gonna kick some serious ass #363:

THC feuled munchie-attack survival

While everyone else was eating doritos and pints o' Chunky Monkey, the kid was able to stay focused and stick with his tbspn of ANPB with a packet of Splenda on top for that sweet tooth.

That is my ghetto sweet tooth solution by the way, try it you might like it. Spoonful of ANPB with a packet or two of splenda poured on it to lick off. What can I say I'm no Emeril.

Anyways I'm already late for work. Working on Sundays bites. Looking forward to a little Rocky soundtrack enhanced hill sprint interval cardio session this evening.

 

[Kabeetz]

Week 1
Day 3

Hill sprints in the cold rock. It's been awhile since I did high intensity cardio and it felt good to be out there, perfect chill to the weather, a nice night, ipod and a giant, endless hill in my neighborhood. Good stuff.

Unfortunately I have to backload my calories because I just didn't get enough into today at work, I'm at about 2000 and it's damn near 8 est. Ate 9 egg whites and three whole eggs just to get to that too.

I'm feeling some unusual soreness, I'm assuming its a supplement effect. Popped 2 extra potassium and 2 taurine when I got home from work. Nothing bad though and no shakes or headaches, etc. to report.

It doesn't help that I go up and down stairs endlessly at my weekend job either though.

Tomorrow's a big workout. A local bb competitor who's a real good and real massive dude pointed out a flaw in my squat form and I hope to iron it out tomorrow.

The meat's taking forever to defrost. I got some spiced apple chicken sausage on top w/ 15gs of protein per link and 1 gram of fat. Add some brown rice and some peppers and u're good to go.

 

[Kabeetz]

12/4
WEEK 1
DAY 4

Workout

Squat 95x5, 119x5, 143x5, 167x5, 191x5

I have developed a habit of lifting my heels when in the ATF position, and concentrated specifically on keeping my feet grounded. I focused on shifting my body weight back and it made a 99% improvement. Awesome.

Bench 83x5, 104x5, 125x5, 146x5, 167x5

My worst lift. I'm dying to get to 185 by the time 2006 is over with. Going for 171 on Friday.

Rows 78x5, 97x5, 116x5, 136x5, 155x5

I thought I was gonna hit a plateau about 5 PR's ago, and it hasn't happened. That 155 was tough though, but I did my best to make sure I didn't compromise form and kept my back arched at parallel to the floor.

 

[Kabeetz]

WEEK 1
Day 6

Workout:
5x5 Week 14 day 2

squat 95 x 5, 119 x 5, 143 x 5, 143 x 5

Always like to take my light squat day as an opportunity to really focus on perfecting form, getting the ass all the way to the floor, pausing slightly and exploding right back up. Good stuff. I'm coming along way from smith machine 505 partial squats at 19 shit.

military press 74 x 5, 89 x 5, 104 x 5, 119 x 5

I just wanna hit 135 already. Tired of the 25's and change. It's nice to keep progressing on a body part that has always been a bit of trouble for me along with chest. Can't wait to meet that goal.

Deadlift 144 x 5, 173 x 5, 202 x 5, 235 x 5
Was supposed to do 231 but I went to 235, after jumping up from 205 to 225 last week. I've done sldl's way back in the day but not consistently and this my first time planning and progressing on this lift period, so my body is gettign accustomed to it and I am getting the #'s up to where they should be. They take a hell of a lot out of you. Squats can wear you out but Deads can make u feel like u got knocked out. I LOVE IT.

3 sets of decline situps. Gotta start adding weight.

Diet Update:

The diet has been going great, Trying to keep my macros at 40%/30%/30% and pretty much meetign that give or take one or two percentage points between the carbs and fat on a day to day basis. I've got a tupperware of grilled chicken over spinach with two table spoons of olive oil and 3 table spoons of balsamic that I CAN'T WAIT to down over the course of the day. A couple light yogurts and some cottage cheese with sugar free jell-o will get me to 5 o clock.

I underbought carb sources at the market this week but tomorrow night is shopping day so it should be fine. I've got a box of whole wheat pasta to tide me over.

Anyways, back to work.

 

[JKurz1]

 

[Kabeetz]

Week 1
Day 6

Well I lost 1 pound, half an inch off my waist and .2% bodyfat. Woooo! Of course factoring water retention and other variables that's probably not accurate but I'll take it

Tomorrow I am going down to 3300. I wasn't planning on cutting 200 a week and I won't continue to but this first week it just feels right.

I woke up this morning with particularly sore shoulders, and my muscles felt very tired.

I had a nice 800 calorie whey, skim milk oats and anpb shake that tasted f'n awesome and I felt MUCH better.

I'm looking forward to my first cheat meal Saturday night, one of my family members is having a christmas cocktail party at her house and there will be a ton of good apps to go to town on.

Big workout tomorrow, can't wait.

One thing I NEED to work on: sleep. Between full time work, part time work, full time school and an absolute ton of homework and finals coming... a lot of nights I've been sleeping at midnight only to wake up at 5. I know I won't realize my potential if I don't get to 8 hours... I've just never slept that much and don't really know how to. I'm gonna work on it over the winter break.

P.S. If you're in college work hard, do ur best and get it over with. It just is so much tougher having to go back later in life. Life's too short.

 

[JKurz1]

Not to rain on your parade as you are doing well, but I would hold off on a cheat day for at least 2 weeks.....

 

[Kabeetz]

Not to rain on your parade as you are doing well, but I would hold off on a cheat day for at least 2 weeks.....

I feel you bro, and thanks for reminding me not to go crazy, but its a once a year event and I'm definitely gonna nibble. The alcohol, on the other hand, I'll stay away from for sure.

 

[Kabeetz]

WEEK 2
DAY 8

5x5 WEEK 14/DAY 3

Somehow managed to forget my home depot chains at home...

Squat 95 x 5, 120 x 5, 145 x 5, 165 x 5, 195 x 3, 143 x 8

The 195 x 3 came easier than last week's 190 x 3 and I was able to get way lower and just feel a lot more confident under the bar. 200 next week. Can't wait. The 145 x 8 I did, as always, as deep and as explosively as a possible and it was exhausting in a very, very positive way.

Bench 85 x 5, 105 x 5, 125 x 5, 145 x 5, 170 x 5, 125 x 8

The 170 was just frustratingly tougher than it had any right to be. Right about during my first set I started getting the worst stomach pains.. I dunno if that was a factor.... but no excuses. Gotta hit that 185 mark soon.

Rows 80 x 5, 95 x 5, 115 x 5, 135 x 5, 160 x 3, 115 x 8

Came through big despite a ton of discomfort in my stomach. Oddly, the first two-three sets I was feeling a lot of activity in my legs for the first time... yet I was definitely not utilizing them...I guess I really burned them out with the squats which is fine by me.

Diet has been on point as I've said. Macros for yesterday: 41% protein, 29% carbs, 30% fat.

As of today I am dropping down from 3,500 to 3,300 cal/day. 7 weeks to go.

 

[Kabeetz]

Been a busy weekend, which is never a bad thing...

WEEK 2
DAY 9

Arm accessory workout:

Dips 8 x 8 x 7
Curls 65 x 8, 65 x 8, 70 x 7
Tricep Pushdowns 80 x 8, 80 x 8, 90 x 5

Arms were burning out easy and took a while to warm up. I would like to either start including these on Fridays or expand this workout to include power shrugs and/or dedicating some time to learning a lifting technique at a lighter weight... will make a decision by next week.

Cheat night:

Holiday party... was only at about 2,500 going in and had some pepperoni roll, sausage roll, boneless buffalo wings, spinach dip, dim sum, spinach pie, cheese pie, shrimp, jalapeno poppers, broccoli cheese poppers, a lot of water and 1 heineken. Not too bad and definitely fueled me for another week.

WEEK 2
Day 10

Sundays = 2nd job at the mall during holiday season = torture. Diet is on point, 44% p/ 33% c/ 22% fat for 3285. It *WAS* 40/32/28 but I did some after work cardio and had to up the carb intake and substitute out some fat. Speaking of which...

Cardio workout:

20 minutes, outdoor HIIT style. Did not stretch pre-run and suffered with some serious cramping near the end. Won't make that mistake again.

Anyways back to gearing up for these finals and papers that are gonna jack my cortisol for the next week, unless I stay ahead of schedule with the studying.

Tomorrow: 1st day of the 15th week of my current 5x5... can't wait.

 

[JKurz1]

Number 1, leave the cheats alone for awhile until youcve been on track for a minimum of 14 days...trust me....also, did you go to the gym for 7 sets??? Drop it...

 

[Kabeetz]

WEEK 2
DAY 11

Morning workout:

squat
98x5 122x5 144x5 171x5 196x5

bench
86x5 107x5 128x5 150x5 171x5

row
79x5 99x5 119x5 139x5 159x5

Hypers
45x8 45x8

Great morning workout, felt strong on all the lifts.

After my workout I prepared some food for the day at work, pork loin stir fry with peppers onions brown rice and 2 tablespoons of low sodium teriyaki. As I was shaking it all up in one of those gladwares the top popped right off somehow and the food fell onto the floor. I managed to salvage about a third of it. Looks like its gonna be mostly a tuna & hot sauce day:/ F***.

 

[Kabeetz]

Number 1, leave the cheats alone for awhile until youcve been on track for a minimum of 14 days...trust me....also, did you go to the gym for 7 sets??? Drop it...

9 sets, but yeah. I either gotta expand my 4th day or try to build up the energy to add it on the 3rd day of the 5x5. Problem is I gotta be at work at 9am and don't get home from work til about 11pm so it's kind of like do whatever u can do, get home eat, shower, get dressed and get to work on time... only so much time in the morning. Thanks for the advice and reading bro.

 

[needtogetaas]

ya kill that shit.

 

[Kabeetz]

WEEK 2
DAY 13

Finals crunch has been kicking my ass.. fell asleep at 7:30 p.m. on Monday night 12/11 while studying, woke up 4am, fell back asleep, woke up at 6am, fell back asleep woke up at 8:23 and had to be at work at 9. At least i finally got in some rest. First final is out of the way, three and a paper to go.... onto this morning's workout:

5x5
WEEK 15
Day 2

squat 98x5, 122x5, 147x5, 147x5

light squat day is really growing on me, I just feel very focused on these lfits because I'm not concerning myself with a PR, but rather with form and atf.

military 76x5, 91x5, 107x5, 122x5

These were tough... I refuse to stumble before 135, oncoming caloric defacit be damned.

deads

155x5, 181x5, 211x5, 241x5

The guy next to me was barbell shrugging 675x7, while I'm deading 241x5. This ego can take it what can ya do. Only work to get there myself one day.

Diet has been dead on, and I've noticed some serious progress this week. Can't WAIT to measure tomorrow morning and report. Friday begins week 3 of the 8 week cut, and I drop 150 daily calories to 3150.

 

[Kabeetz]

WEEK 2
DAY 13

As will be every Thursday, cut results day.

This week:

Pounds: -3.5
Waist: -1.1 inches
Bodyfat %: -1.4 (using the calculator in the training vault, not most accurate perhaps but certainly good for a week to week comparison)

Now it's time to go grill some chicken breast.

 

[Kabeetz]

WEEK 3
Day 1

5x5
WEEK 15
Day 3

5:45 a.m. Went in, focused ready to hit some PRs.

Squat
98x5, 122x5, 147x5, 171x5, 201x3, 147x8

Two things: After my stretching, during the first two sets, I noticed a very odd and distinct, sharp burning sensation running down the outer half of the bottom of my left foot. I'm wondering if the foot isn't staying firmly planted during the lift... the feeling went away but it was odd.

Second: During the 201x3, I noticed that as I was coming up from the hole, about halfway through the "Struggle" transferred from my quads, to my back, which made me realize my back wasn't at 90 degrees and was trying to get back to it as I was returning to the standing position. Which means I'm leaning forward, buckling a bit as I am lowering the weight. F***.

I spoke to a good bro about it and he suggested that pulling down on the bar when i feel my back start to change angle might prevent that in the future...

Bench
86x5, 107x5, 128x5, 150x5, 175x3, 128x8

No question the 175 was tough, but everything went fine. Form was strict.

Row
79x5, 99x5, 119x5, 139x5, 163x3 (fail), 119x8

After the 139 set I spoke a very good bro in my gym who is a amateur BBer and uses BB principles and splits but has great form and strength. I asked him about the shift I felt towards relying on my back to complete the squat and he said that he noticed I was doing that and that I should maybe scale back the weight a little bit, focus on form and build back up over a week or two and would be stronger than ever if I did that.

He also noticed that was I was arching on my rows, and suggested I stand upright holding the bar, then bend forward while staring at the mirror to keep my back straight and arched, bend knees slightly, and do the rows at that point. I tried that for the 3 and got the weight up about 75/80% but couldn't get it to touch my torso without compromising my back.

I have come a tremendously long way in 15 weeks, almost 1/3 of a year making constant gains... and all my lifts are still going strong... but some of this progress is starting to creep in at the expense of form. I am seriously contemplating rolling back 4 weeks (Would a reset like thisthis be considered a deload?), and building back up keeping form strict.

I am leaning towards doing this with the whole program, maybe there are kinks in other lifts I am not yet noticing, but may just do this with the squat and row. I hope to consult with some experienced dudes on this board and figure it out.

Diet drops to 3150 starting today. The cutting doesn't help and may account exactly for what's going on, however I feel it is necessary at this time for my long term personal success in this sport. I want to get to the point where my lifestyle is constantly in the 32-36 inch waist range. I'm not looking to get down to 9% bf here.

 

[*Bunny*]

Hey you! Wishing you a great weekend. My suggestion is to NOT proceed on lifts with bad form, period. You shouldn't start training until you nailed your form.. helps prevent injuries & future imbalances down the road.

 

[Kabeetz]

Hey you! Wishing you a great weekend. My suggestion is to NOT proceed on lifts with bad form, period. You shouldn't start training until you nailed your form.. helps prevent injuries & future imbalances down the road.

Thanks for the advice Bunny, u're absolutely right. I think I have fixed my past form issues, but these two particular new ones creeped up I think because I sacraficed form for PR's. I'm gonna drop back 4 weeks on the squat and row and attack 201 and 163 in 4 weeks and nail them with strict back form. If I can't execute properly, then I'll re-evaluate at that time.

As for the lifting heel while squatting problem, that I was suffering from awhile ago that you advised me on, I have alleviated that 100% in my right foot and the left foot is 95% there, it creeps up when I lose concentration.

Point is my hamstrings and leg muscles or whatever else is in play are making serious adaptation to the movement.

there might be a correlation, too... if I am allowing my back to lean forward, shifting my center of gravity, it stands to reason that my heels might lift slightly off the ground. Dunno. Look forward to working through it and gaining the experience that comes with that.

Can you tell I'm killing time trying to avoid studying for two killer finals tomorrow morning?? BACK TO WORK!! Enjoy your weekend too!

 

[SgtSlaughter]

Yes, definetly set back and correct your form and ramp back up... a deload would suit you if you felt seriously fatigued or weights you think should be going up with no problem are not.

Cutting calories and 5x5 is very hard, but can be done.

I don't remember off hand and didn't read far back to reaclimate myself with your log... so i'm not sure where your stats and body fat are, I do know your progressing and making excellent progress with your last few update posts.

If your bodyfat isn't way out of control, I'd eat clean... eat often and in moderate amounts maintance level and you'd lean out eventually. Adding muscle will help you burn bodyfat too. You'll get there man.

Good luck with finals!

 

[Kabeetz]

SARGE: Thanks for the comments, u might be right about the 5x5 while cutting thing, it's starting to really frustrate...
--------------------

OK I'm gonna try and stay positive here but this is a really disappointing log...

I'm gonna do tuesday/thurs/sat next couple weeks because the gym is closed christmas monday and new year's monday so i am working around that in advance.
squat
88x5 110x5 132x5 154x5 177x5

Dialed back four weeks as discussed. Good run..was hoping the 177 would be BREEZY but it wasn't. Everything was all good nonetheless.

Bench
88x5 110x5 132x5 154x5 175x5

WTF...I'm doing my 5th rep at 175, and no doubt it was a struggle, I mean this is a PR I'm going for... and as I'm lowering the weight some douche comes over and starts spotting me and as I raise it off my chest I get about a 1/5 up and start to struggle and he starts touching the bar and I'm like WTF!!!!!!!!! So it's a friggin FAIL but that's bullshit. I know for a fact I wouldn't have failed if left alone. On the other hand, Rolling back the squat and the rows, maybe I should roll back 4 weeks since I already rolled back the squat and row. Damn it.

Row
72x5 90x5 108x5 126x5 144x5

Again, extra strict on the form, I don't know that my back was perfectly arched on the last couple reps of the 144. At this point in the workout I'm really frustrated.

Hypers
2 x 45 x 8

25 lb. Decline Situps
3 x 5

I stepped on the scale before I left for the gym, and on an empty stomach, and I was over 215. I shouldn't have done it before the weigh in day but I was curious.

I am really hoping it is water weight because if my lifts are slowly slipping AND I'm not even losing bf.... I'm not gonna be able to handle that rationally. The diet has been in check, I'm hoping it was just a water retention issue and will balance itself by Thursday measurement day....

Between the lifting struggling, the mystery spotter, my weight going up, etc. I'm not gonna be in a good mood today.

1 more final left, tonight.

The good news: I dominated those two Saturday finals, if I can perform tonight I think I might have straight A's for like the first time in my life, suckas.

 

[Kabeetz]

8 Week Cut
WEEK 3
Day 21

Measurement time (since last week:

Weight: +7 (This makes no sense to me IMO, I think my scale is off it just doesn't seem to give consistent readings, weight is really not an issue as much as waist inches. I have had a hunch that my scale might be coming in under for some time now, definitely gonna get a digital scale this week.)

Waist: -1 inch now at 39 inches

Bodyfat %: -.8 now at 21.2%

Caloric Intake: was 3150 this week, going to 3000 starting 12/22

Workout
Week 1 (16) Day 2
Decided to do a full deload, only shot I had at getting progress through this cut.... also lot of minor pains need to recuperate and will get the opportunity. So on my 16th week of 5x5 training, I am rewinding to week 11 #'s...

squat 88x5 110x5 135x5 135x5
I decided to use more of a PL hand placement than the narrower "BB" grip I had been using because it was the only placement that wasn't killing my elbow... the extra wide didn't bother it at all and I loved it. Hope to continue this style and should support my back better.

Military 69x5 83x5 97x5 110x5
Good lifts, not a problem... hungry to get back to shooting for 135, bulk is only 5 weeks or so away wooo.

Dead 124x5 149x5 174x5 199x5
Not a challenge in the least and kind of fruity at this weight, definitely gonna fast forward a bit next week.

Tomorrow: Some early morning cardio, and hopefully a haircut!

 

[SgtSlaughter]

do NOT rely on weight as a sign of progress on a diet/cutting phase.

Go by: How clothes fit, how you look in the mirror, how you Feel, ect.

You may add muscle hence the scale "playing tricks" with you.

Use the scale just to find out what you weight, not as a way for tracking progress right now.

That's awesome!! Waist and BF going down... that's what you're lookin' for bro.

Haircuts are a wonderful thing

 

[Kabeetz]

That's awesome!! Waist and BF going down... that's what you're lookin' for bro.

Haircuts are a wonderful thing

Bro, I've never seen my abs and I refuse to die before that happens. Granted that is not the goal of this particular cut, but a long term goal...if I only have one life..I wanna know what those bastards look like before I'm worm lunch.

 

[*Bunny*]

Weight: +7 (This makes no sense to me IMO, I think my scale is off it just doesn't seem to give consistent readings, weight is really not an issue as much as waist inches. I have had a hunch that my scale might be coming in under for some time now, definitely gonna get a digital scale this week.)

Waist: -1 inch now at 39 inches

Bodyfat %: -.8 now at 21.2%

'splain to me why the weight gain wouldn't make sense to you It should make some sense in telling you the scale is not an accurate measure of progress when it comes to FAT loss , you think?

 

[Kabeetz]

'splain to me why the weight gain wouldn't make sense to you It should make some sense in telling you the scale is not an accurate measure of progress when it comes to FAT loss , you think?

I totally, totally get ur point. Doesn't mean it shouldn't be trending downwards or maintaining though, no? But I hear u loud and clear... f scales!

 

[*Bunny*]

I totally, totally get ur point. Doesn't mean it shouldn't be trending downwards or maintaining though, no? But I hear u loud and clear... f scales!

The adding on muscle, the shrinking fat cells, displacement of water, etc... how can you be so sure exactly WHAT is going on inside that body of yours at THAT one point you weigh yourself?

I do think generally, it will go up and down , sometimes at random, until you get to your 'set point' ... what and when that is? only You will be able to figure that out over time. I know for me I will never be able to break the 150's with this muscle I have now, no way... and that's me maintaining my bf% at around 10-12%. When I get back there for my show in may remind me to let you know if Im still correct in my statement

 

[Kabeetz]

I'm really impressed because it's hard enough for a guy to maintain 10-12 and for a female it must be even harder! What is the ideal % u hope to hit show day?

I know for me I will never be able to break the 150's with this muscle I have now, no way... and that's me maintaining my bf% at around 10-12%.

 

[Kabeetz]

Week 4
Day 23

Great workout!

squat 88x5 110x5 132x5 154x5 181x3 132x8

Back did not buckle, feet stayed planted. I attribute this to: a) I stretched my hammies good pre-workout b) I concentrated (laser-like focus people!) c) I am experimenting with a wider PL style grip and it feels more comfortable to me d) I'm the man homey!!!!!!!!!!!!!!!!!!! haha

This deload was a good idea.

bench 78x5 97x5 116x5 136x5 159x3 116x8

Nothing to report, it was pretty effortless, which it is supposed to be at 159 not much to it. Part of the deload process.

rows

72x5 90x5 108x5 126x6 148x3 108x5

these are getting there. I kept the back arched and brought it up. I am wondering though if my feet are too wide. They are slightly more than shoulder width apart. A bro @ the gym suggested go less than shoulder width. If anyone out there reading this can assist with that, please lemme know. Cuz all the pendlay row videos I've seen on youtube are from the side.

Anyway that's it for today. You don't have to go home, but you can't stay here.

 

[*Bunny*]

I'm really impressed because it's hard enough for a guy to maintain 10-12 and for a female it must be even harder! What is the ideal % u hope to hit show day?

For me... I dunno I may be fine around 10-12 ... anything less I wouldn't look as soft... softer is the key and something I need to get accept when I get down there... I like seeing cuts & striations & some veinage.. but not for figure... we'll see

Anyway on to YOU... have a great holiday! enjoy it Kab

 

[jpt]

enjoy the holidays big man!

 

[Kabeetz]

Thanks for the holiday wishes guys, it was a killer 3 night feeding fiesta but I wouldn't take it back for a second Again its the appetizers, the pigs in a blanket, little empanadas, little taquitos, spinach dip, little greek spinach and cheese pies, yada yada hahahah i love that stuff. Anyways, onto the good shit...

WEEK 4 DAY 28

Weight: 213 (-3 pounds since last week)

Waist: 37.8 (-1.2 inches since last week)

Bodyfat %: 19.2

I'm not gonna question the accuracy or put too much weight behind any of it BUT... I'm finally under 20% bodyfat *supposedly* and above all the tape measure doesn't lie, south of 38 is where I'm gonna stay for life!

The holiday schedule is jumbled, yesterday, Wednesday, was my first day of the week, I'm gonna do W-F-Sun, next week T-Th-Sat and then back to normal M-W-F the following:

onto THE WORKOUT:

I dropped my phone (in which I log my workouts) into my gym bag, didn't hear a thud or anything, but the screen somehow shattered. So I'm just gonna post my top sets...

Squat 181

This was tough as hell as the weights coming off... the 201 for 3 I hit two or three weeks ago seems like another world.

Bench 159

Same here

Row 148

Tough. Tough. Tough.

Hypers 2 x 45lb. x 8

Decline Situps w/ 25

1 x 8

Decline Medicine Ball Toss

3 x 10lb. x 20

Notes: I worked out with one of my boys whom I was showing the 5x5 theory to, first time I've worked out with a partner in a long time. Good stuff.

Anyway... tomorrow I drop down to 2,850, things should get serious. 36" waist in sight.

 

[Kabeetz]

Week 5 Day 29

2,850kcal a day. The second half of the cut begins. First time south of 3,000 since mid summer. Made 9.75 ounces of angus sirloin and a large sweet potato to split into my two dinners... tasty.

THE WORKOUT

squat 90x5 113x5 136x5 136x5

military 71x5 85x5 99x5 113x5

dead 127x5 153x5 178x5 215x5

About halfway through the deload process..the weights, except for deads, continue to be tough as the diet continues. The strength difference at 225, 4000cal a day versus 213/2850 a day is WAY MORE than I expected...the good news is though that I am sparing my lean muscle. If anything my shirts are getting tighter, the thigh of most of my jeans is getting uncomfortably tight and yet the waist is shrinking. Hard to complain with that

Gotta go to work, adios muchachi.

 

[Kabeetz]

Workout of the year!

WEEK 5 DAY 31

I had my best workout of 2006 on its final day. All the lifts felt more than manageable, my form did not waver, fn awesome.

Squat
90x5 113x5 136x5 158x5 186x3 136x8

Feet stayed planted, back stayed straight, went deep down into the hole, could've surpassed 3 reps on the 186 no problemo.

Bench
79x5 99x5 119x5 139x5 163x3 119x5

Concentrated on tucking those elbows, everything was smooth.

Rows
74x5 92x5 111x5 129x5 151x3 111x8

Nailed the 151s, didn't expect that. As Borat would say: is good!

Life at 2,859 cal hasn't been fun... I miss 4,000 plus I haven't had any cravings though, and have been very strict except for at pre-allotted cheat times throughout the weeks.

I don't plan on doing much drinking tonight as I am designated driver and I'm kind of sick of alcohol. I'm sure I will find some way to have fun though

Anyway thanks for following everybody and please have a very happy and healthy 2007.

And a quick shout out to my boys... GO JETS!

 

[Kabeetz]

Rough start to the new year. The car broke down leaving a friend's house in Queens about 10:30pm on 1/1. 2006 350z with about 15k. The thing cranks but no gas.. must be the fuel pump. Nissan emergency roadside assistance claimed my warranty doesnt cover a tow. Amex Roadside assistance only covers up to 5 miles. I live 20 away and work 40. Got my mom to use her gold triple AAA which is good for up to a 100 mile tow... only the car started when the tow guy came. But the check engine light stayed on so I towed it anyway. Got to work unshowered at 2:30. Didn't eat 'til noon. F***! I'm gonna tear the gym up in the a.m. and let some of this rage out.

 

[Kabeetz]

Last week was definitely the worst start to a year I've had, but, overall that means I've been pretty fortunate I guess!

The key for me, and thanks Bunny for the encouragement, was to get myself 100% refocused. The new semester starts next week, and when you got full time job, full time school, part time job, gym, gf, friends, etc. it is essential that everything runs as smoothly as possible or you're straight up f****d.

I spent the weekend thoroughly cleaning and reorganizing my apartment. I spent a couple hours last night cooking all my meals for the week. I made sure I got a great night's sleep, and I hit the gym with some serious tenacity.

Can't wait for this cut to be over!

Squat
90x5 113x5 136x5 158x5 181x5

Bench
80x5 100x5 120x5 140x5 160x5

Rows
74x5 92x5 111x5 129x5 148x4 (!)

Hypers
45lb. x 8 x 2

Weighted declines

I wanted to do some farmer's but I was genuinely exhausted. No big deal. I feel clean, healthy and productive. A good workout really puts u in the right mindset.

 

[DJLegacy2k1]

Thats odd about the Z, did you find out what the problem was? Im a Nissan guy, (not a dealer or employee), I own a Nissan Sentra with alot of work done, and I know pretty much all the Nissan stuff...Haven't seen too many problems with the Z's as far as starting goes.

Oh yeah, the point of this thread is a log not cars....blah! lol. At least you got through the New Years drama without going crazy, thats all that really matters...kepp it up!

-Legacy

 

[SgtSlaughter]

you're doin' great man.

Cuts suck, indeed ... you'll be so friggin' ecstatic when your done! lol... i was so happy but I didn't want to eat shitty food cuz i knew what it did...

It's just the mind set...

 

[Kabeetz]

Thats odd about the Z, did you find out what the problem was? Im a Nissan guy, (not a dealer or employee), I own a Nissan Sentra with alot of work done, and I know pretty much all the Nissan stuff...Haven't seen too many problems with the Z's as far as starting goes.

Oh yeah, the point of this thread is a log not cars....blah! lol. At least you got through the New Years drama without going crazy, thats all that really matters...kepp it up!

-Legacy

HAHA. The dealer had no idea what went wrong. And then they wouldn't cover my rental, becaus they didn't have to change a warrantied part. The check engine light codes related to a bad key, but the key is not bad, never has been and the dealership couldn't find anything wrong with it. Just a shitty situation that cost me a half day's work, 50 bucks for the rental, and my mom missed a day of work cuz I had her drive down 2 hours to me so I could use her AAA platinum free 100 mile radius tow.

The best theory I've come up with thanks to a couple good bros on the Z forums is that somehow the key, which contains a computer chip, got deprogrammed by being too close to something it shouldn't have been close to.

However Nissan should be aware of this potential problem, and according to my warranty and the crappy dealership that refused to cover the rental they originally promised to cover, Nissan should have towed it to the nearest dealership free of charge.

If you've found a Nissan dealership that didn't try to rip you off when you bought your car or hasn't tried to get out of the warranty whenever possible, you're one of the few.

End rant

 

[Kabeetz]

you're doin' great man.

Cuts suck, indeed ... you'll be so friggin' ecstatic when your done! lol... i was so happy but I didn't want to eat shitty food cuz i knew what it did...

It's just the mind set...

Dude I hope (and know) you're right but I can't wait to go back to making the gains I was making in the fall!!! I know I gotta get under 15% (preferably under 12) bf to make the most out of future bulks and am looking forward to working as hard as possible to achieve that as quickly as possible in 2007.

I'm going try to get to bed by 10:30 every night instead of 11:30-12, and I am going to be more consistent and determined about cardio and will pound my muscles and body with all the stimulus it can handle to enact growth and composition change.

Can't wait til 2008 so I can look back on some awesome 2007 progress pics.

 

[Kabeetz]

Great morning at the gym..

Squat
90x5 113x5 136x5 136x5

Military Press
71x5 85x5 99x5 113x5

Deads
135x5 155x5 185x5 215x5

Decline Situps 8 x 3

Meals:

Meal 1 (Pre Workout)
1/4 eggplant parm sandwich, ON vanilla whey and water shake

Meal 2 (Post Workout)
1/4 eggplant parm sandwich, ON vanilla whey, 3/4 cup oats, 1 small banana

Meals 3-5
Steak, whole wheat pasta, and apples

We'll figure out the rest when I get home from work.

My gf's mom made me a thing of rice pudding, which I love, and its been calling my name for the last two days. Can't wait for saturday so I can tear it up ! haha

Tomorrow should be a good early morning cardio session, I've been implementing the plyometrics on the gayle hatch site in with my cardio and I gotta say I love it.

 

[Kabeetz]

WEEK 7
Day 43

What it do my people Great workout today. Let's get to it. I left my cell phone at home that I log my workouts into so I'm going from memory here.

Squat
90x5 113x5 136x5 158x5 186x3 136x8

The form is getting damn near textbook, and as my bodyweight is going down, I'm actually getting stronger and better at this lift. Next time I get to 201 its gonna be much smoother and safer!

Bench
80x5 100x5 120x5 140x5 160x3 120x8

Was what it was. Kept the elbows tucked, tried to arch the back. I think if I figured out how to get my legs involved in this lift, my numbers would go up.

Rows
74x5 92x5 111x5 129x5 144x3 111x8

I dropped down the triple two weeks, build some momentum back up. No biggie.
------------

Diet
Down to 2,550 a day. GRRRRRRRRRRRRRRr

4:45am
2 scoops ON Whey, 1/2 cup all natural granola

Post Workout
7:30am
2 scoops ON Whey, 3/4 cup oats

Rest of the day (it's a both job day so I will graze throughout)
1.79 lb grilled chicken
3 servings brown rice

Before bed
Any remaining chicken plus 1 serving ANPB

total calories:
2554

supps:
Multi, creatine (this stuff doesn't work to me, I'm done when the bottle runs out, redline

The bad news:

My whole apartment reeks of chicken. I don't know why but grilled chicken in particular fills up my apartment and the smell doesn't leave for a day or two. WTF.

 

[al420]

Looks like a lot of carbs and not any fats - am I wrong?

 

[Kabeetz]

Looks like a lot of carbs and not any fats - am I wrong?

No Al, you're very right. I usually target 40/30/30 protein/carbs/fat..today it's 52/28/20. Very rare for me but I didn't realize how much chicken I cooked up and packed until right before I was leaving for work.

I'll probably not eat some of the chicken, and add a serving of muscle milk pre-bed. That will put me at: Actually if I take out 12 ounces of chicken, and add that... it puts me at:

45p/30c/24f @ 2511

Not horrible.

 

[JKurz1]

you have a good thread but if í may......u are spinning your wheels....find your bmr now and subtrct 500 cals. your cals ill bet are waaaay too high. your carbs are crazy. 50g in first meal and 50 postworkout......no more! increase good fats. cardio every am for 40 mins min.....no food 1hr post. then have one huge meal every 14 days as a reward.

my .02 ml bet you drop 2 % at least by then!

 

[Kabeetz]

you have a good thread but if í may......u are spinning your wheels....find your bmr now and subtrct 500 cals. your cals ill bet are waaaay too high. your carbs are crazy. 50g in first meal and 50 postworkout......no more! increase good fats. cardio every am for 40 mins min.....no food 1hr post. then have one huge meal every 14 days as a reward.

my .02 ml bet you drop 2 % at least by then!

Thanks for checking in bro. I don't think I am spinning my wheels because I'm continuing to see improvement. I am at 2,550 cal a day. I was bulking at 4,000 cal a day til december 1st, and starting at 3500, have subtracted about 150 a week since that point. I did this to prevent a massive metabolism re-adjustment, which can take a lot of muscle down with it and slow metabolism to a crawl.

I have been doing a 40/30/30 split, but I agree, I have to lower carbs, and no carbs in the pm.

I have been doing cardio 1-2 days a week, but I don't want to do too much unless my losses stall... that way I save a tool to attack with and add progress.

Some people say to me doing any cardio is bad just do diet manipulation, other people say I need to do more.

I have tried it the low cardio way, and my midsection hasn't tightened as much as I would like, so I am definitely going to experiment with increasing the cardio and timing the carbs more from this week on. Hopefully what works for you does work for me. I'll let ya know bro!

 

[Kabeetz]

Just wanted to check in.

Been extra busy the last couple days but I will post up my workout log tonight because I left my #'s at home. As for the diet, been sitting at a strict 2,500, eating well. I had my first late night workout in about 9 months last night and I felt kind of weak, probably because I had to save calories for the post workout meal. I'm not gonna make 10:30pm workouts a habit

Looking forward to some good cardio tonight.

 

[Kabeetz]

MONDAY'S WORKOUT
(10:30 pm)

Squats
93x5 116x5 140x5 163x5 186x4

I missed on 186 and I can't tell you why. I usually work out at 5:30 in the morning, I only had 2100 calories in me after a full day of school and work saving room for the pwo, I just didn't feel right, or perhaps I just didn't bring the intensity. Should've made this lift.

Bench
81x5 102x5 122x5 142x5 163x5

That last rep on the 163 was rough but I pulled out it out. Next week who knows!

Rows
72x5 90x5 107x5 125x5 144x5
I wasn't happy with this at all. I rolled back the rows and 144 should've been a lot easier.

Overall:

I'm honestly getting past beating myself up. I'm tired, tired, tired of cutting. I miss making 14, 15 weeks of gains. I am determined however and more disciplined than ever because I don't want to have to do this like this again. I am probably going to have more weeks to the cut and up the intensity because I wanna get lean as all hell and just pile on the lean mass.

TUESDAY NIGHT:

5 minutes warmup, PL Plyometrics, hypers, decline weighted situps, 20 minutes cardio

WEDNESDAY NIGHT:

Will post tonight.

THURSDAY:

Diet thus far today...

2 scoops whey, 1/2 cup granola

6 oz grilled chicken
1/2 cup brown rice (before cooking)

5 oz grilled chicken
1/2 cup brown rice

1 scoop whey, ON Rocky Road (last time I'm taking a 5 pound chance on a flavor..I'm sticking with vanilla from here on out. Stay away from rocky road lol)

5oz grilled chicken
1/2 cup brown rice
1 serving ANPB

Leaves me about a 1000 to go, 1/3 before class, 1/3 before gym and 1/3 pwo. Hopefully can get back to the a.m. schedule next week.

 

[*Bunny*]

Nice job Kab

 

[Kabeetz]

Nice job Kab

Thanks Bunny, I'm trying that's for sure.

 

[Kabeetz]

Good workout the other....


Squats
93x5 116x5 140x5 140x5

Military
72x5 87x5 101x5 116x6

Deads
141x5 169x5 197x5 225x5

How can you not love deads? Nearing a PR on the deads and they are just a lot of fun and a workout in and of themselves. Love 'em, love 'em, love 'em.

The PM workouts have been good, I just think 10:30 is a little late for me to get to bed at a decent hour and get a lot of food in and cut. On the other hand, the extra two hours plus of sleep in the morning definitely has its benefits. I'll be doing today's workout tomorrow early AM and next week back to the AM schedule.

 

[Kabeetz]

Last night I couldn't sleep til about 2:30 a.m. I woke up at 3:30 a.m. because of a nightmare that my mom, who was historically bad with money when I was growing up, got this credit card that charges u 50 bucks a month just to have the card and she couldn't pay her bill. I know it doesn't sound like a nightmare and it doesn't to me either but I couldn't sleep after that.

Finally I fell asleep, right before I was supposed to wake up to go to the gym at 4:45am

I woke up at 8:45, had to be at work at 9. Got in at 10.

I have this feeling all day that I have a test in 15 minutes that I didn't study for... but I don't have a test. My cortisol has got to be friggin' out of control right now. I can't wait to go to the gym tonight after class... I feel like that's the only thing that is gonna get me feeling like myself again.

 

[JKurz1]

xanax

 

[Kabeetz]

xanax

Dude I can have an anxious day and not need a med bro. And for me even writing about it, or talking about it, can help overcome it. And if it becomes a habitual problem then i can consider that route too. I really don't think one word responses like that are beneficial to anybody. it's like saying someone posting they had a bad day at the gym and you replying test.

 

[Kabeetz]

01.22.07

Workout

10:30pm.

Squats
93x5 116x5 140x5 163x5 186x5

It was important for me to hit the 186 for 5 ass to floor with good form and I finally got this monkey off my back. Friday 191x3 can’t wait.

Bench
81x5 102x5 122x5 142x5 163x5

Ready to tackle 168.

Rows
76x5 90x5 110x5 125x5 141x5

I fought through these and dug deep and hit 141 for 5 cleanly.

Notes: I really tried to up the intensity this workout, and have a swagger about me. I succeeded. It’s time to move forward. 5x5 while cutting is not easy but I need to develop momentum and I think that comes from refusal to fail with each lift.

Diet

10 a.m.
Beef Eye of Round 5.1 oz
1 serving brown rice

1 p.m.
Beed eye of round 5.2 oz
1 serving brown rice

4p.m.
Beef eye of round 5.1 oz
1 serving brown rice

5:30p.m. (pre-class)
ON Rocky Road
1 medium Banana

9:30p.m. (post class/pre-workout)
ON Rocky Road
½ cup quaker oats
1 small banana

11:30p.m. (Post workout)
1 serving cellmas

ON Rocky Road
½ cup quaker oats
1 cup Stop & Shop frozen berry blend

I wanted to have a scoop of ANPB before bed but I fell asleep.

Total cals:
2373

 

[SgtSlaughter]

The beef will do nothing but help propel you even further.

Keep rolling with that momentum... every training day is a new day, new weights, new strength, new desire.

I struggle with stress and cortisol daily... breathing exercises help. Not "lamaz" types either, lol... just deep, slow and controlled.


You're doing great bro

 

[Kabeetz]

Thanks Sarge. I needed a good workout last night and I made sure it happened. That's all there is to it We're all very lucky that we get to feel a strong sense of accomplishment multiple times a week... some people go years without feeling it.

The beef will do nothing but help propel you even further.

Keep rolling with that momentum... every training day is a new day, new weights, new strength, new desire.

I struggle with stress and cortisol daily... breathing exercises help. Not "lamaz" types either, lol... just deep, slow and controlled.


You're doing great bro

 

[*Bunny*]

And for me even writing about it, or talking about it, can help overcome it.

^^ I like how you put yourself out there. Hang in there This too shall pass (quoting my K message someone JUST left me)

Congrats on the 186x5. I remember you were once talking about the importance of form, great to see you drop it like it's hot, properly.

Whenever you feel like doubting yourself, keep moving in the right direction. The more you think about things the more they tend to hold you back. Stay focused, you're doing great.

 

[Kabeetz]

Whenever you feel like doubting yourself, keep moving in the right direction. The more you think about things the more they tend to hold you back. Stay focused, you're doing great.

Thanks for the inspiring words. As I'm sure you've heard countless times, you're advice and support has had a great effect on both the effort inputted (sp?)into, and the resulting output of, my training.

 

[jpt]

weights look good...diet looks good....keep at it brutha!

as far as the anixety goes keeping a log will def help. it helped me big time when i was struggling with some issues! alot of good peeps on this board....ignore comments like that xanax one.....you'll get used to jk

 

[Kabeetz]

weights look good...diet looks good....keep at it brutha!

as far as the anixety goes keeping a log will def help. it helped me big time when i was struggling with some issues! alot of good peeps on this board....ignore comments like that xanax one.....you'll get used to jk

Yeah bro.. I would like the weights to look better but in due time. And you're absolutely right there are some great people on this board. This place would be nothing without the people that comprise it.

 

[Kabeetz]

01.23.07

WORKOUT

9:45pm

Decided to do some cardio, etc. at the basketball courts across the street from mi casa...

5 minute cardio warmup...
Static and dynamic stretching..

then...

Hatch video Olympic lift plyometrics routine X1
basketball court sprints (near foul line/back, half court/back, far foul line/back, opposite basket/back) X1
Total routine was repeated 4x. I would like to do this add a "lap" every week ultimately to get to 10x.


DIET

8:30 a.m.
ON Whey 2 scoops
1 Banana
1 serving ANPB

10:30 a.m.
4 oz Chicken breast
1 serving brown rice
1 ounce almonds

1:30 p.m.
4 oz Chicken breast
1 serving brown rice
1 ounce almonds

3:30p.m.
1 ounce almonds
.5 serving brown rice

5:45 p.m. (pre-class)
ON Whey 2 scoops

9:45 p.m. (post-class)
cardio routine

10:45 p.m.
1 serving cellmass

8.4 oz tilapia
.5 scoop ON Whey (to give carb shake something to mix with moreso than anything else)
1 cup S&S Frozen Mixed Berry Medley
.25 cup oats

Total Cals: 2480
Macros: 41% protein/27% carbs/32% fat

As you may have noticed I have gone about eliminating all dairy and all post 3pm carbs (except for post workout when I have to workout at night).

NOTES: Cardio felt invigorating. You dread it but once you do it you feel great Also... sneak preview.. this morning's lifting workout went amazing...can't wait to log about it tomorrow.

I've realized that you're only as good as your last workout. This is good and bad because it is easy to get discourages (but completely unnecessary). But now that I've been able to break out of a rut, I expect to be able to encounter the next one armed with a little more strategy and confidence. Go me HAHA

 

[jpt]

now that your cutting are you noticing a decrease in your strength levels ont he 5x5??

 

[Kabeetz]

now that your cutting are you noticing a decrease in your strength levels ont he 5x5??

In short, YES. I made gains almost 15 weeks in a row, squat was 201, bench was just under 185, shoulders nearing 135 etc but two things happened: #1 I felt like my form was getting sloppy and that a back injury was possible and #2, as soon as I went from 4,000 to 3,500 and then under that a day my strength crashed.....

the second half of december and the first half of January were very discouraging because of this!! I deloaded 4 weeks and then STILL couldn't make any forward progress.....

Plus my sleep was going nowhere getting less than 4 hours a night and that may have been a major factor too.

I stopped taking creatine because I felt like it was a waste of money around this time too.

Lately though I feel really focused and spot on. I think my body adjusted to the cutting and I am making forward progress back towards my old PR's (but at a lower bodyweight!!) If I stall, I just repeat last week's #s for that lift and keep doing it until I hit what I got to hit and that seems to be working.

I'd be curious to try something else while cutting, but I don't wanna stray from improving my compound lift technique either, ya know?

 

[jpt]

15 weeks of heavy lifting is a long time imo. you should break it up and do like 12 week heavy and then like a 4 week deload (12-15 reps and low rest periods btwn sets) your goal being next time you get to your "light" cycle again your lifitng heavier weights for more reps. keep repeating that process.

lets just say your benching 135x12 on your light cycle....next time your back on the light cycle you should aim to be doing like 145x12. this should be easy b/c of your strength gains during your heavy cycle. this is how i used to mix up my routine before my injuries and i saw excellent progress. heavy for 12 weeks using a 5x5 and then 4-6 weeks of 12-15 reps with little rest in btween sets. no more then 30 sec's.

 

[Kabeetz]

I will definitely try that either after my next bulk or if the current momentum on this cut stalls once again. I am completing my 8th week now of cutting, I'm not where I want to be.. but that's probably because I was very, very gradual with the calorie cutting. 8 more weeks and we'll see what happens. My goals are relatively modest. I really gotta get under 15% bf, preferably closer to 12% because too much of my last bulk gains partitioned to fat despite my bulk being rather clean.

Hopefully summer 2008 we can talk about the "magical" 10% or less bf range.

15 weeks of heavy lifting is a long time imo. you should break it up and do like 12 week heavy and then like a 4 week deload (12-15 reps and low rest periods btwn sets) your goal being next time you get to your "light" cycle again your lifitng heavier weights for more reps. keep repeating that process.

lets just say your benching 135x12 on your light cycle....next time your back on the light cycle you should aim to be doing like 145x12. this should be easy b/c of your strength gains during your heavy cycle. this is how i used to mix up my routine before my injuries and i saw excellent progress. heavy for 12 weeks using a 5x5 and then 4-6 weeks of 12-15 reps with little rest in btween sets. no more then 30 sec's.

 

[jpt]

as long as your consistent you will succeed....i'm trying to get down to 7% right now and it seems impossible to keep muscle gains without AAS. i'm still around the 10% level...in 7 weeks i don't see myself at 7%...i'm going to try though.

 

[Kabeetz]

as long as your consistent you will succeed....i'm trying to get down to 7% right now and it seems impossible to keep muscle gains without AAS. i'm still around the 10% level...in 7 weeks i don't see myself at 7%...i'm going to try though.

You'll be a lot closer to 7% than if you didn't try, that's for sure. I'm sure you'll be happy with the results whatever the number you reach is.

 

[Kabeetz]

01.24.07

WORKOUT

5:45a.m.

5 minute warmup
static and dynamic stretching routine from hatch videos

Squats
93x5 116x5 140x5 140x5

Military Press
74x5 89x5 104x5 119x5

Deads
144x5 173x5 202x5 231x5

NOTES: I did the deads with one of my gym bros who is a pretty successful amateur BBer and an absolute monster for his height. He really helped me with my technique on these and intoduced me to a stronghand under grip...can't believe how much easier it was like this... I expect to really take my deads to a whole new level now. The 231 felt easier than the 202. Excellent workout,

DIET

5:15am (Pre-Workout)
ON Whey 2 scoops
1/2 cup Quaker Oats

7:15 a.m.
1 serving cellmass

ON Whey 2 scoops
1/2 cup quaker oats
1 cup frozen mixed berry blend
vitamins and fishoil caps

9:00 a.m.
4oz chicken breast
1/2 cup oatmeal
1 ounce almonds

12:00 p.m.
4 oz Chicken breast
1/2 cup oatmeal

3:00p.m.
1 ounce almonds

6:30 p.m.
1 serving ANPB

9:30 p.m.
Cheesecake Factory
2 pieces of bread
2 fried macaroni and cheese balls
BBQ Ranch Chicken Salad
(mostly just ate the chicken and beans cuz was disgusted with the fact that i ate the apps)

NOTES: I knew I was eating out because my girlfriend had some minor surgery earlier in the day and she just started a new job and I hadn't seen her in a week and a half...I tried to not go overboard and I'm gonna look at it as a success. I won't justify it, could've made a much cleaner grilled chicken salad/balsamic vinagrette decision but I could have easily went for a pasta or giant entree too. I am probably going out to dinner Saturday night as well... I will make sure I eat clean up to that meal and look at both meals combined as my cheat day and next cheat will be Super Bowl sunday. Sounds like a plan. Of course this won't mention the grilled chicken sandwich no sauce and small fry I had from BK just now SHHHHHHHHHHHHH it's not 3pm my body can burn those french fry carbs damn it!!!!!!!!!!!!!!!!!!!!!!11

computer, end bad diet justification mode NOW.

 

[Kabeetz]

01.25.07

WORKOUT

None.

DIET

9 a.m.
4.25 oz Chicken breast
1/2 cup Quaker Oats
1 ounce Almonds

12:30 p.m.
1 BK Chicken Tendergrill, no sauce
1 small fry
1 diet coke

5:30 p.m.
4.25oz Chicken Breast


9:30 p.m.
1 serving ON Rocky Road
1 serving ANPB
1 serving frozen berry medley

Totals:

kcal: 2370

52% protein/27% fat/21% carbs

NOTES: It wasn't a perfect day by any means... so I made sure I ate just a little less than usual to somehow exchange for the lack of quality carbs and the bad fats from the fries. On to the next day.

P.S. Workout was so great this morning that I am gonna include it in the next post !

 

[Kabeetz]

01.26.07

WORKOUT

6:00 a.m.

5 minute cardio warmup
static stretching
bar complex

Squats
93x5 116x5 140x5 163x5 191x3 140x8

Bench
81x5 102x5 122x5 142x5 167x3 122x8

Rows
70x5 88x5 105x5 123x5 144x3 105x8

NOTES: I really just feel so primed right now. All the triples felt so doable. I hope I can hit these for 5 on Monday and keep everything going. I can't help but again mention that I feel stronger at 2500kcal/day than I have in weeks. A tremendous sense of focus on my lifts, good good stuff.

DIET

I'll post today's diet tomorrow if I get a chance to post over the weekend. You can be sure it will be clean.

 

[JKurz1]

Don't take this as a slam.......it's just a question....but you've been on the 5x5 program for what, 2 months? From your first day, to yesterdays training, it appears as though nothing has changed, no improvements, no gains and possible even weaker? Am I wrong or are you just maintaining?

 

[Kabeetz]

Don't take this as a slam.......it's just a question....but you've been on the 5x5 program for what, 2 months? From your first day, to yesterdays training, it appears as though nothing has changed, no improvements, no gains and possible even weaker? Am I wrong or are you just maintaining?

I definitely don't take it as a slam... and I appreciate your interest in my log bro.

I started a 5x5 bulk on 9/1/6, started at 3500cal and got up to 4,000+. My lifts went up 2.5 percent every week as standard. I wish I had my excel spreadsheet at work... but for example my week 1 5rm on bench was 95 and squat was 135 I think. I stopped bulking on 12/1/6 but my lifts continued to progress... to a squat max of 201, a bench of 171, etc. and row of I believe upwards of 150.

However, my squat form had always had a couple issues and at 201 I started feeling like I was about to injure myself, and I completely missed setting a new row max, SO, I rolled back everything a few weeks.

Cut to about 5 weeks later... some mistakes with my rolling back ( a couple lifts too much, a couple not too much, had 1 week where I missed a workout or two and then had to repeat the previous week...) and I am full fledged into forward progress, and I should be hitting some PRs very soon.

Being that I am cutting, my goal was to maintain my strength, not make gains. If I can get some gains that will be great. If I stall, I will probably try an 8-12 rep scheme until my next bulk.

Hope that explains it.

 

[JKurz1]

Great stuff...sorry I missed that part.....

However, cutting? Cmon.....you arent cutting eating as many carbs as you do, plus fries and macaroni cheese balls from cheescake factory....dont use that as a crutch.....if you were sub 50g of carbs and truly tryig to cut, then I'd say, WOW...even maintaining is great!

 

[Kabeetz]

Great stuff...sorry I missed that part.....

However, cutting? Cmon.....you arent cutting eating as many carbs as you do, plus fries and macaroni cheese balls from cheescake factory....dont use that as a crutch.....if you were sub 50g of carbs and truly tryig to cut, then I'd say, WOW...even maintaining is great!

Dude... you can ABSOLUTELY ABSOLUTELY cut with moderate amounts of carbs. Low carb dieting is not the only way to go.

2500 calories a day coming in, way more being burned daily.

I was 300 pounds of fat when I was 18 years old. I probably know 10% of all things lifting, but what I definitely know is what works for me when I am trying to cut.

Your goal is to get into contest shape and win a contest and I am very proud of you and love reading about you chasing your goal. If I wanted to get to under 10% bf I would eliminate all carbs as well. That's not my goal though. If I lose anywhere from .25 of a pound to 2.5 pounds a week, I consider that a win. Anything more and I know I'm in a highly catabolic state.

 

[JKurz1]

Dude... you can ABSOLUTELY ABSOLUTELY cut with moderate amounts of carbs. Low carb dieting is not the only way to go.

2500 calories a day coming in, way more being burned daily.

I was 300 pounds of fat when I was 18 years old. I probably know 10% of all things lifting, but what I definitely know is what works for me when I am trying to cut.

Your goal is to get into contest shape and win a contest and I am very proud of you and love reading about you chasing your goal. If I wanted to get to under 10% bf I would eliminate all carbs as well. That's not my goal though. If I lose anywhere from .25 of a pound to 2.5 pounds a week, I consider that a win. Anything more and I know I'm in a highly catabolic state.

you my friend are ABSOLUTLEY CORRECT and it's all a maatter of BMR, cal in vs out, goal, etc. I WAS EXTREEEMELY OUT OF LINE...........I retract everything I said......you have made huge progress and 1lb a week is HUGE!!! I thought your goals were different, but now I realize you want to be strong and in good shape (which you are btw)........I agreee with everything you said and it has been a pleasure reading your log.....again, forgive me, it's the clomid (ummm....yeah right) that was talking....eat up, enjoy life, and you'll hit your goals but not with assholes like me making dumb ass remarks.......I am 1111110% supportive! I wish you the best brutha!

 

[*Bunny*]

you my friend are ABSOLUTLEY CORRECT and it's all a maatter of BMR, cal in vs out, goal, etc. I WAS EXTREEEMELY OUT OF LINE...........I retract everything I said......you have made huge progress and 1lb a week is HUGE!!! I thought your goals were different, but now I realize you want to be strong and in good shape (which you are btw)........I agreee with everything you said and it has been a pleasure reading your log.....again, forgive me, it's the clomid (ummm....yeah right) that was talking....eat up, enjoy life, and you'll hit your goals but not with assholes like me making dumb ass remarks.......I am 1111110% supportive! I wish you the best brutha!

who are you and what did you do with jk

 

[JKurz1]

JK is gone.......Bunny......he's gone or 95% gone.......thanks to therapy, and DRUGS!!! nah, but zoloft does help.....

 

[Kabeetz]

Weekend update...

Saturday did 20 minutes of cardio. Tried to mix it up, did the "mystery hike" setting on the treadmill. Wackness. Back to HIIT.

Sunday's diet log:

9:00 a.m.

2 scoops ON Whey Rocky Road
1 medium banana
1/2 cup oats
1 serving ANPB

12:30 p. m.
Grilled Chicken platter @ Ranch 1
(About 6oz Grilled chicken, broccoli and carrots, baked potato)

5:00 p.m.
1 ounce almonds

7:00 p.m.
11.4 ounces Tilapia
1 tablespoon extra virgin olive oil

10:00 p.m.
2 scoops ON Whey Rocky Road

Total: 2291 calories 41%protein/34% carbs/25% fat
(less than I thought, but I put 1 cup of oats for breakfast into fitday and I'm sure now that I am logging it that it was only 1/2 cup. Either way.)

NOTES: Cooked a ton of beef, chicken and extra lean ground turkey for the week. Measured myself this morning and I gotta tell you... 2500 a day is the magic cutting number for me right now, I just feel lighter every morning...36 inches is right around the corner hopefully

 

[jpt]

JK is gone.......Bunny......he's gone or 95% gone.......thanks to therapy, and DRUGS!!! nah, but zoloft does help.....

HAAAAAAAAAAAAAA!!!!!! KNEW IT WAS THE DRUGS TALKING

 

[JKurz1]

HAAAAAAAAAAAAAA!!!!!! KNEW IT WAS THE DRUGS TALKING

ezzzzzzzzzzzzz

 

[Kabeetz]

Everyone knows this log is where all the people with mood swings and drug habits hang out. Nothing wrong with that

 

[Kabeetz]

Going to the gym in 45 minutes... getting psyched up listening to some angry music and reading threads... will post some great results in the morning.

 

[Kabeetz]

01.29.07

WORKOUT

10:15 p.m.

5 minute cardio warmup
static stretching
bar complex

Squats
95x5 118x5 143x5 167x5 191x5

Bench
83x5 105x5 125x5 144x5 167x5

Rows
72x5 90x5 107x5 125x5 144x5

Hypers
45 x 8 x 2

Declines
Bodyweight x 8 x 3


NOTES: I'm pretty f'n happy. Gonna tieBench PR coming up this friday, squat and row PR the week after. I hope I can keep gaining strength despite losing all this unwanted fat.

WORKOUT SONG OF THE DAY: An exciting new Kabeetz log feature highlighting one of the songs that got me particularly pumped during my workout This workout's winner was: "Sad But True" by Metallica.

DIET

8:30 a.m.
2 scoops ON Whey
Banana
1 serving ANPB

10:30 a.m.
4.5 ounces Beef, eye of round
1 ounce peppers
1 serving brown rice

1:00 p.m.
4.5 ounces beef, eye of round
1 ounce peppers
1 servingbrown rice

4:00 p.m.
4.5 ounces beef, eye of round
1 ounce peppers

5:45 p.m.
2 scoops ON Whey
1 serving ANPB

9:30 p.m. (pre-workout/after class)
1 scoop ON Whey
1/2 cup quaker oats

11:45 p.m. (post workout)
2 scoop ON Whey
1 medium banana
1 cup frozen berry blend

NOTES: The drawback of the latenight workout is the late carbs and the difficulty of getting in the meal post-post workout. Not much can be done about that though. It was a good lifting day, a good diet day, what more could you ask for.

TODAY'S GOAL: SPRINTS

 

[Kabeetz]

Forgot to put in the calorie info:

2532
46% protein/31% carbs/22% fat