Kabeetz: Cut Up or Shut Up [OFFICIAL LOG]

[Kabeetz]

02.11.07

DIET

9:00 a.m.
2 servings ON Vanilla
.25 cup Quaker Oats
1.5 cups Frozen Berries
1 serving ANPB

12:15 p.m.
8 oz Chicken Breast
3/4ths of a large Baked Potato
Carrots & Broccoli

3:15 p.m.
1 ounce almonds

6:15 p.m.
1.25 serving mini tacos (250 cals)

8:00 p.m.
8.4 ounces tilapia

10:50 p.m.
1 serving anpb

TOTALS: 2280 cals 33% protein/37% carbs/30% fat

NOTES: Sunday is usually cheat day and it was very difficult not to when I got home from work and had nothing but homework to occupy my time. I kept eyeing a bag of tostitos scoops and nacho cheese sauce left over from the SB. Also my grandma gave me a tray of pastitsio (which is sort of like a greek version of lasanga but with white cream sauce) that I stuck in the freezer because I can't eat a friggin tray of that stuff right now.

It's calling my name in the worst way. Anyway there was a box of mini taco doohickies in there with only a couple left and only 250 cals and considering I didn't have a cheat meal this week and it fit into my diet, I let it slide. Nice for me.

BTW I weighed and measured this morning only 2-3 days after the last time for no good reason at all, and the scale said 206 even and the waist 35 even. wow. The countdown to ab-land is on people.

Also I cooked thankfully, tomorrow is angus beef sirloin tips day. wooo!

TODAY'S GOAL: Work hard at work. Work hard at school. Work hard at diet. Work f'n hard at the gym. 196x5, 171x5, no f-ups allowed.

 

[Kabeetz]

02.12.07

WORKOUT

9:45 p.m.

5 minute cardio warm-up (45 cals burned)
Static stretching
Bar complex

Squats
98x5 122x5 147x5 171x5 196x5

Bench
86x5 107x5 128x5 150x5 171x5

Rows
76x5 94x5 113x5 132x5 151x5

Hypers
Bodyweightx8x2

Weighted Decline Situps
10lb.x8x4

NOTES: OK... my shoulder is getting me very nervous at this point. I would say that it is somewhat better this week, but it is by no means healed and it is very sensitive to moving the bar from say squat to shrug position, and also heavy benching.

Squats.. as my faithful readers know (LOL) I had a tough time of the 196x5 last week..and as it became time for that lift..I found myself somewhat nervous almost.. and the lift was very tentative.. I completed 5 but they weren't the quality I expect of myself, I think i was kinda shook of going atf...I dunno

Bench..one less rep than last week at the same weight. Ugh.

Rows..hit the 151 for 5. Excellent. Not gonna front, last rep featured some sloppy form but a win is a win.

Overall... I am inclined to believe that I have maintained strength tremendously during this cut, and I am approaching being able to squat my bodyweight (FINALLY). Still, I feel like my body is beginning to show signs of needing some kind of deload or change of some type. I seek good advice if you have any to offer.

DIET

8:30 a.m.
2 scoops ON Whey Vanilla
1 banana

11:00 a.m.
3.3 oz Angus Beef Sirloin Tips
1 serving brown rice

1:30p.m.
3.3 oz Angus Beef Sirloin Tips
1 serving brown rice

4:00p.m.
3.3 oz Angus Beef Sirloin Tips
1 serving brown rice

5:50 p.m. (pre-class)
1 serving ON Whey

9:00 p.m. (post-class/pre-workout)
1 serving ON Whey
.25 cup Quaker Oats

11:30p.m. (post workout)
1 serving cellmass
2 serving ON Whey Vanilla
1/2 cup Quaker Oats
1.5 cup Frozen Berry Blend

12:30 a.m.
.5 serving ANPB

TOTALS: 2320 cals 40% protein/36% carbs/40% fat

NOTES: Good diet day..glad to be keeping busy to keep my mind off junk food. It is TOUGH to find angus beef nutrition facts online and I was forced to use omaha steaks sirloin tips nutrition facts...angus is a much leaner meat..so I might be undercaloried badly for the day. Tastes great its a shame but I won't repeatedly buy stuff I can't accurately track.

TODAY'S GOAL: Major snowfall coming supposedly, find a way to get some cardio in! More work, less EF at work.

 

[Kabeetz]

Just ordered a copy each of Starting Strength and Practical Programming. What can I say, I'm kind of a big deal.

 

[Kabeetz]

02.13.07

WORKOUT

9:46 p.m.
24 minutes outdoors in the snow steady pace cardio

NOTES: Well it started snowing bad in NY and my Z almost completely spun out coming home from night class, e-brake didn't do crap to stop me, so I knew I couldn't take the whip to the gym. So I figured I'd go outside and (hopefully safely) jog for as long as bearable. Honestly I got a pretty quick pace going I would say about 5.5 on a quality treadmill, went around the neighborhood twice. The cold feels AMAZING once you warm up.


DIET

8:30 a.m.
2 scoops ON Whey Vanilla
1 banana

10:30 a.m.
3.3 oz Angus Beef Sirloin Tips
1 serving brown rice

1:30 p.m.
3.3 oz Angus Beef Sirloin Tips
1 serving brown rice

4:30 p.m.
3.3 oz Angus Beef Sirloin Tips
1 serving brown rice

10:15 p.m. (post-cardio)
2 scoops ON Whey Vanilla
.5 cup Quaker Oats
1.5 cup S&S Frozen Berries

11:30 p.m.
2 serving ON Whey
1 serving ANPB

TOTALS: 2335 cals 40% protein/32% carbs/28% fat

NOTES: Thought class would let out early didn't eat before it, then i didn't eat during it because I wanted to do cardio after.. too big of a break between meals. Otherwise great diet day.

TOMORROW'S GOAL: Walk a billion miles to the gym, do some cooking. DEADLIFT PR!! #1 goal: pain-free military press.

 

[SgtSlaughter]

02.12.07
Overall... I am inclined to believe that I have maintained strength tremendously during this cut, and I am approaching being able to squat my bodyweight (FINALLY). Still, I feel like my body is beginning to show signs of needing some kind of deload or change of some type. I seek good advice if you have any to offer.

You're doing great man...

I don't think you need a deload though, you may need some more calories though lol... but if you're not ready for that and want to keep cutting, I'd keep doing the same week and maybe add a rep when you can.

Otherwise at this point, it's either digress and do BBing routine that WILL maintain your muscle, but loose strength or keep cutting and getting the tonage in that you can realistically.

Without a doubt I think you should hit the same squat numbers again with good form just to let yourself know you can do it... get amped up and push that big weight

 

[Kabeetz]

You're doing great man...

I don't think you need a deload though, you may need some more calories though lol... but if you're not ready for that and want to keep cutting, I'd keep doing the same week and maybe add a rep when you can.

Otherwise at this point, it's either digress and do BBing routine that WILL maintain your muscle, but loose strength or keep cutting and getting the tonage in that you can realistically.

Without a doubt I think you should hit the same squat numbers again with good form just to let yourself know you can do it... get amped up and push that big weight

That's a good idea.. since I will start the eca this week, I will use that to add a few cals to my diet and that might make a good differencedifference. I am gonna definitely cut til 4/8, and then bulk cleanly and then do a little maintenance cut until my August vacation and then I will dedicate all fall and winter to clean, .5-1 lb per week bulking. That's the plan right now.

And hells yeah you're right, I gotta push my squat as far as it can go!!!

I am going to play the shoulder very safe tonight, the second I feel anything I'm not gonna push the military press.

 

[treilin]

02.12.07

WORKOUT

9:45 p.m.

5 minute cardio warm-up (45 cals burned)
Static stretching
Bar complex

Squats
98x5 122x5 147x5 171x5 196x5

Bench
86x5 107x5 128x5 150x5 171x5

Rows
76x5 94x5 113x5 132x5 151x5

Hypers
Bodyweightx8x2

Weighted Decline Situps
10lb.x8x4

NOTES: OK... my shoulder is getting me very nervous at this point. I would say that it is somewhat better this week, but it is by no means healed and it is very sensitive to moving the bar from say squat to shrug position, and also heavy benching.

Squats.. as my faithful readers know (LOL) I had a tough time of the 196x5 last week..and as it became time for that lift..I found myself somewhat nervous almost.. and the lift was very tentative.. I completed 5 but they weren't the quality I expect of myself, I think i was kinda shook of going atf...I dunno

Bench..one less rep than last week at the same weight. Ugh.

Rows..hit the 151 for 5. Excellent. Not gonna front, last rep featured some sloppy form but a win is a win.

Overall... I am inclined to believe that I have maintained strength tremendously during this cut, and I am approaching being able to squat my bodyweight (FINALLY). Still, I feel like my body is beginning to show signs of needing some kind of deload or change of some type. I seek good advice if you have any to offer.

DIET

8:30 a.m.
2 scoops ON Whey Vanilla
1 banana

11:00 a.m.
3.3 oz Angus Beef Sirloin Tips
1 serving brown rice

1:30p.m.
3.3 oz Angus Beef Sirloin Tips
1 serving brown rice

4:00p.m.
3.3 oz Angus Beef Sirloin Tips
1 serving brown rice

5:50 p.m. (pre-class)
1 serving ON Whey

9:00 p.m. (post-class/pre-workout)
1 serving ON Whey
.25 cup Quaker Oats

11:30p.m. (post workout)
1 serving cellmass
2 serving ON Whey Vanilla
1/2 cup Quaker Oats
1.5 cup Frozen Berry Blend

12:30 a.m.
.5 serving ANPB

TOTALS: 2320 cals 40% protein/36% carbs/40% fat

NOTES: Good diet day..glad to be keeping busy to keep my mind off junk food. It is TOUGH to find angus beef nutrition facts online and I was forced to use omaha steaks sirloin tips nutrition facts...angus is a much leaner meat..so I might be undercaloried badly for the day. Tastes great its a shame but I won't repeatedly buy stuff I can't accurately track.

TODAY'S GOAL: Major snowfall coming supposedly, find a way to get some cardio in! More work, less EF at work.

U do the recent stuff??

 

[Kabeetz]

U do the recent stuff??

I didnt get a chance to yesterday but I just did them at my desk at work and everyone thinks I'm crazy And they'd be right. pm sent.

 

[ck2006]

HAPPY VALENTINES DAY

 

[treilin]

I didnt get a chance to yesterday but I just did them at my desk at work and everyone thinks I'm crazy And they'd be right. pm sent.

YESSSsssss My plan worked LOL