** -KJ- Daily Log **

[-KJ-]

So I am back and hoping to change for the better. I plan on updating this daily and hope as many people chime in and give feedback.
Everything will be taken on board.

I will weigh in every second day or so as this helps me. I will post up my macros for the following day as I choose different foods some days to change it up a bit.

Diet will consist of 6 meals a day. Hitting around 1850-1900 Cals. Need to drop fat so not overly concerned with LBM
AM Cardio 3 days per week - Stationary Bike.

PWO Cardio after every workout.
3 Day Split:
Day One - Back / Traps / Bis
Day Two - Legs
Day Three - Chest / Shoulders / Tris

Stats:
Height: 5' 5"
Weight - 175lbs
Fat - ~25%

Goals - Cutting

[-KJ-]

This is the plan for tomorrow.

Diet will take a few days to get it right but I hope to get there soon.
Macros for tomorrow are as follows:
Protein - 215g
Carbs - 125g
Fat - 43g
Cals - 1725

Over the next few days I hope to add in 150-200 Cals and begin there. Any ideas? Not sure whether to add to Fats or Carbs.

Exercises will change every 2 weeks.
Workout tomorrow - Back / Traps / Bis

Back - Parallel Pull Ups - 3 Sets to failure
Seated Cable Rows - 3 Sets 8-12 reps
Wide Grip Pulldowns - 3 Sets 8-12 reps

Traps - 3 Sets 8-12 Reps ( any opinions on this )

Bis - Seated Incline DB Curls - 3 sets 8-12 reps
EZ-Bar Preacher Curls - 3 sets 8 - 12 reps

Well thats the plan any feedback is appreciated.

[-KJ-]

Diet has been spot on today so far. Only two more meals to go PWO and pre-bed.
Today was hectic so I had 3 shakes in total. 1 at breakfast w/ oats another Pre WO with oats and PWO.

Just back from gym. Workout went very well.
A little different though. Instead of Paralell Pullups I done 1 arm DB Rows for lats. Everything else as mentioned.
15 minutes stationary bike before weights and 20 min HIIT after on eliptical.

Plan tomorrow is the same regarding diet.
Workout - Chest / Shoulders / Triceps and 30 min am fasted cardio on bike.

[-KJ-]

Weight today - 173.2 lbs

Workout today will be:
Chest - Decline Bench 3 sets 8 - 12 reps
- Incline DB Press 3 sets 8 - 12 reps

Shoulders - Shoulder press 2 sets 8 - 12 reps
- Lateral raises 3 sets 8 - 12 reps
- rear lateral raises 3 sets 8 - 12 reps

Triceps - Cable pushdown 3 sets 8 - 12 reps
- Skull crushers 3 sets 8 - 12 reps

30 min PWO cardio

Will let you know how it goes.

[baseline_9]

As fa as cals I would reccomend starting at around 1900 cals.

1900 cals
240g P
140g C
42g F


That will put you just below your maintenance if what you have given us is acurate.

I would drop the carbs even lower on non training days which will create a greater Defacate for you...

Build your cardio up to 45 mins over the next few weeks.

Train hard, 100% no slacking off in the gym.


Let's see the diet... Gd luck m8

[-KJ-]

Drop carbs to 100g on non workout days? I tried the ''low carb'' approach before and my body doesnt respond great thats why I bumped up to 100g/day.

Yeah I am thinking of starting at 20-25 mins PWO cardio and increase this by 5 min a week until I get to 45min or so. This way I wont get bored of it. Or ill try 20-25 min of HIIT every so often to change it up.

Diet that I have started at is:

pro/carbs/fat/cals

Meal one:
50g oats 5.5/30/4/180
1 scoop whey 24/1.6/1/111

Meal two:
4oz chicken breast 23/0/2/110
200g green beans 2/12/0/54
nuts 30g 7.7/3.5/13.8/158

Meal three:
1.5 scoops whey 36/2.4/1.5/166
nuts 30g 7.7/3.5/13.8/158

meal four: Pre WO
tuna in water 26/0/.5/108
40g brown rice 3/30/1.5/145

meal 5: PWO
2 scoops whey

meal 6:
4oz chicken breast 23/0/2/110
150g S.potato 1.5/27/0/114
100g green beans 1/6/0/27

Daily Total: 208/119/43/1695

I know this must be increased.

Thats what ive got so far. Low budget and hectic day in work so shakes work well. Late workout also so PPWO meal is last meal of day.

Thanks Base

[-KJ-]

Workout today went very well. Struggled to hit 12 reps on first two sets.
Always go to failure on last set > 10 reps.

Diet has been adjusted to start closer to my maintenance.

[gbrice75]

Welcome back bro!!! Kill it this time!

[-KJ-]

Welcome back bro!!! Kill it this time!

Hope so bro... Trying my best. Aim is to look better for the Christmas holidays (which I love) and then go from there in the new year.

I adjusted the diet thats above added in protein and carbs. Fats satyin same. Has me at 1905 - Starting point.

[baseline_9]

Hope so bro... Trying my best. Aim is to look better for the Christmas holidays (which I love) and then go from there in the new year.

I adjusted the diet thats above added in protein and carbs. Fats satyin same. Has me at 1905 - Starting point.

I'd say that's a great place to start

Increase cardio from there and then drop cals if required

[gbrice75]

I love the macro split Baseline gave you, stick with that and if your numbers are close, you will be gtg. Adjust if and only when needed.

[SlimmerMe]

Logs work! Keep it up KJ~

[SlimmerMe]

and......HAPPY THANKSGIVING KJ~