Progress log

[BIGTIMEPUSH]

Okay I have been cutting now for about two months and starting to get discouraged from not any noticeable changes. I obviously need some help!

My stats:
5ft 7in tall
165-167lbs (changes daily, up and down)
BF%- 18-25 (guess?)
TDEE- Roughly 2180cal/day
Macros- 40/40/20
Deficit of 500calories so 1671cal/day
Waist-33.5in (belly button)
Arm-15.125 (flexed)
Leg-20.5 (arms length flexed)
Chest-38.125 (nipples)

My Goals: To get down to a single digit bf% while keeping the little bit of muscle I have!!! I want to look tight, currently I have loose skin, not much definition or vascularity, kinda feel like I look like my muscles are full of water, (esp. arms) just blah looking... That might just be me being hard on myself. I know we all are our toughest critics but s*** I'm tired of looking like BLAH...

Supplements: Multi-vitamin, L-arginine, BCAA's, L-lysine, L-carnitine, L-glutamine, HGW, Omega-3's, Chromium, Synephrine, EGCG, and protein.

I will try and post a pic every week and my daily food intake and workout routine. Please if you have any advice or questions please by all means, I'm here looking for help, knowledge, and that extra little push to get me where I want to be!!! Thank you all for all your help I have already received reading through the forums...

[BIGTIMEPUSH]

Before Cutting


Currently

[BIGTIMEPUSH]

Today

20 min of HIIT. Freaking killed me today felling out of breath.

FOOD
2 Slices of Whole wheat toast
2 whole hard boiled eggs
3 slices of turkey bacon

1 cup of chicken breast
1 cup of whole wheat rice
1cup broccoli

1 protein shake

1/2 cup whole wheat rice
1/2 cup chicken breast
1 cup broccoli

1 protein shake

Total Calories
1737 calories

[cgi]

Oh, man.. where do I start? Well first of all I'm assuming you're natty as you should be. Secondly why do you think your maintenance calories are at 2171 calories a day and then you suddenly decided to drop them by 500? You did not get to that level of bodyfat at 2171 calories while working out unless there's something wrong with you. You need to accurately track the foods you eat and see what your total macronutrient intake and calories are. I think I have some level of credibility since I'm natural myself currently and often go from over 20% bodyfat in the offseason (anywhere from 20-27%) down to 7-8% at the end of my cut ( i don't compete and those numbers are low enough for me) without any fatburners, I just slowly lower my calories and maybe slightly change my macro ratios and when I hit a stiking point I will either cut calories slightly or add in some cardio. I would suggest you reverse diet at the moment. Try this. I'm calculating this based on your current bodyweight. Eat 190 grams of protein per day,225 grams of carbs per day, 55 grams of fat per day. This will come out to 2185 calories a day. I want you to weigh yourself everyday consistently and a specific time and record your results. Take your weekly average weight adn track it and see where it's going. Keep adding 10-20 grams of carbs a week to your overall macros and you should slowly begin to recover your metabolism. Then after your metabolism is somewhat recovered you can begin cutting. I'm trying to keep it somewhat simple but I don't want to write a book in response to you, you should also slowly increase fats but this is mostly about feeling your body and getting to know how your body works.

[BIGTIMEPUSH]

Okay, I will try to slowly raise my carbs and fat intake. I got heavier with a bad diet and no to little exercise for about five months. I have been slowly watching what I eat and started working out, with roughly 2171 calories a day I was seeing no loss of weight or body fat for about a month, so I decided to cut back 200 calories from there and two weeks went by I lost 1.5 pounds with no strength losses. So with the thought of cutting down 200 cal's a day to 500 made me think I would lose even more... Just was my thinking. If you say it's wrong I respect that, and will slowly raise back up the carbs and fats (not a problem) But my question then becomes how do I know my TDEE for sure, because if I didn't have it right before with the not losing any weight I don't understand how to find the happy medium. Thanks

[cgi]

Well start working out 7 days a week. Do a basic push pull leg split or a chest,back,shoulders,arms,legs split.

[BIGTIMEPUSH]

Well I work out six days, and hit every group in the gym. With a lot of pyramid and drop sets thrown in and cardio after. Then one day of cardio only which today was HIIT not always HIIT but today I didn't have much time...

[BIGTIMEPUSH]

Yesterday.
REST!!

Today
HIIT- 20MIN MORNING

DB Press- 4 sets 3 of 12 and to fail
Cable Fly's- 3 sets of 12
Bench Press- 4 sets 3 of 12 and a drop set
Incline DB Fly's- 3 sets of 12
Incline Bench Press- 3 sets of 12
Fly's (Machine)- 3 set of 12

[BIGTIMEPUSH]

Weight- 165 lbs

Row Machine- 3 sets of 12
Lat Pull down- 4 sets 3 of 12 and a drop set
Bent over rows- 3 sets of 12
DB bent over row- 3 sets of 12
Back ext.- 3 sets of 12
Reverse fly's- 3 sets of 12
Cardio- 40 min

[BIGTIMEPUSH]

Weight- 165 lbs

HIIT- 20 min

DB Shoulder Press- 3 set of 12
Lateral Raises- 3 sets of 10
Military Press- 3 sets of 12
Forward Raises- 3 sets of 12
Shrugs- 3 sets of 12
Shoulder Press Machine- 3 sets of 10
Cardio- 40 min

[BIGTIMEPUSH]

Weight- 166 lbs

Leg Ext.- 3 sets of 12
Leg Curls- 3 sets of 12
Calve Raises- 3 sets of 15
Squats- 3 set of 10
Leg Press- 3 sets of 10
Calves on press machine- 3 set of 12

[BIGTIMEPUSH]

Weight- 166 lbs

Hammer Curls- 3 sets of 12
DB Curls- 3 sets of 12
Preacher Curls- 3 sets of 10
Cable Curls- 4 sets 3 sets of 12 one to failure
DB Tri's- 3 sets of 10
DB Tri Kickbacks- 3 sets of 12
Skull Crushers- 3 sets of 10
Cable Tri Pull downs- 4 sets 3 sets of 12 one to failure
Cardio- 40 min

[BIGTIMEPUSH]

Yesterday
Rest Day

Today

HIIT- 20 min

DB Press- 3 sets of 10
Incline DB Press- 3 sets of 10
Bench- 3 sets of 10
Incline Bench- 3 sets of 10
Decline Bench- 3 sets of 10
DB Fly's- 3 sets of 10
Incline DB Fly's- 3 sets of 10
Fly Machine- 3 sets of 12

[BIGTIMEPUSH]

Weight- 164.8

HIIT- 20 min

DB Row- 3 sets of 10
Row Machine- 3 sets of 10
Bent Over Rows- 3 sets of 10
Back Extensions- 3 sets of 10
Reverse Fly's- 3 sets of 10
Lat Pull Downs- 4 sets 3 sets of 10 last set drop set

[BIGTIMEPUSH]

Don't see much improvement... Starting to get frustrated!!

[OnTheSauce]

You only started the log 9 days earlier bro. It takes time

[gbrice75]

You only started the log 9 days earlier bro. It takes time

^^ this

I'm going on 5 years since getting serious and still don't see the results I envisioned... lol

[VzThunder]

Progress is progress man, keep it up and stick to it.

[BIGTIMEPUSH]

Thanks for the extra push everyone. I have been following this routine and following my macros for about two and a half months, longer than the start of this thread. I guess now that I'm older it just takes longer... I never watched what I ate, ever!! Never ate well and when I would cut, F*** I would cut... Now five years later it takes three months to see anything... Man, what I would do to go back in time and just follow a good meal plan!! Well gonna keep up the "good" work and hopefully I get some kind of results I can be proud of!

[BIGTIMEPUSH]

Yesterday

Weight- 165.4 lbs

HIIT- 20 Min

Leg Ext.- 3 sets of 12
Leg Curls- 3 sets of 12
Leg Press- 4 sets 3 sets of 8 last set drop set
Squat- 3 sets of 8
Calf Raises- 4 sets 3 sets of 15 last set to failure

Today

Weight- 166.8 lbs

Hammer Curls- 4 sets 3 sets of 12 last set to failure
DB Curls- 3 sets of 12
Preacher Curls- 3 sets of 10
Cable Curls- 4 sets 3 sets of 12 last set drop set
Tri Kickbacks- 3 sets of 12
DB Tri- 3 sets of 10
Skull Crushers- 3 sets of 12
Cable Tri- 4 sets 3 sets of 12 last set drop set
DB Forearm Curls- 3 sets of 12
BB Fore arm Curls- 3 sets of 20
Cardio- 40 min

[Brazensol]

Thanks for the extra push everyone. I have been following this routine and following my macros for about two and a half months, longer than the start of this thread. I guess now that I'm older it just takes longer... I never watched what I ate, ever!! Never ate well and when I would cut, F*** I would cut... Now five years later it takes three months to see anything... Man, what I would do to go back in time and just follow a good meal plan!! Well gonna keep up the "good" work and hopefully I get some kind of results I can be proud of!

I wished I was as old as you... lol. If you are trying to cut maybe up your cardio? That has been a big driver for me. Most everyday I am now biking 15-25 miles a day depending on what is on tap at the weight room. Most people don't like cardio but it works. Also, the fat burn stack by Austinite + cardio works and works well. Additionally, have you had your test and thyroid levels checked? Those were both holding me back both from losing weight and making lbm gains.

[BIGTIMEPUSH]

I wished I was as old as you... lol. If you are trying to cut maybe up your cardio? That has been a big driver for me. Most everyday I am now biking 15-25 miles a day depending on what is on tap at the weight room. Most people don't like cardio but it works. Also, the fat burn stack by Austinite + cardio works and works well. Additionally, have you had your test and thyroid levels checked? Those were both holding me back both from losing weight and making lbm gains.

I really hate cardio to be honest. I do HIIT four times a week and do cardio in the gym 5 out of 7 days. I usually burn around 400 calories at least thats what the machine says. I cant think of doing much more than that, I push myself pretty hard for the 40 min I do cardio. I haven't had my test or thyroid checked, I never thought of the thyroid being an issue due to me never being over roughly 25% BF... Well I guess I'm doing more cardio and I will try to go and get my test levels and thyroid checked out... LOL Thanks Brazen

[BIGTIMEPUSH]

Weight- 169.4

HIIT- 20 Min

DB Shoulder Press- 3 sets of 12
Military Press- 3 sets of 12
Lateral Raises- 3 sets of 12
Forward Raises- 3 sets of 12
Up Right Rows- 3 sets of 12
Shrugs- 3 sets of 8
Cardio- 60 min


I am dead after this workout, the cardio about killed me... Gonna raise the calories a little to compensate for all that was lost!! Blah I will sleep good tonight!!

[BIGTIMEPUSH]

Weight- 167.4

Cardio- 60 Min

I HATE CARDIO!!!

[BIGTIMEPUSH]

8/25/13

Rest Day

Yesterday

DB Bench Press- 3 sets of 10 (all negatives)
Incline DB Bench Press- 3 sets of 8
DB Fly's- 3 sets of 12
Bench- 3 sets of 8
Incline Bench 3 sets of 10
Incline DB Fly's- 3 sets of 12
Cable Press- 3 sets of 12
Fly Machine- 3 sets of 10
Push Ups- 50
Cardio- 60 Min.

[OnTheSauce]

8/25/13

Rest Day

Yesterday

DB Bench Press- 3 sets of 10 (all negatives)
Incline DB Bench Press- 3 sets of 8
DB Fly's- 3 sets of 12
Bench- 3 sets of 8
Incline Bench 3 sets of 10
Incline DB Fly's- 3 sets of 12
Cable Press- 3 sets of 12
Fly Machine- 3 sets of 10
Push Ups- 50
Cardio- 60 Min.

Was your cardio before or after? Seems a tad excessive. Hit 20-30min post workout and be done. Don't want to burn off the muscle tissue.

[BIGTIMEPUSH]

It's always after and 20-30 min only burns around 300 calories. I tried the 20 min route before since I hate cardio, but wasn't getting the results I wanted...

[BIGTIMEPUSH]

Yesterday

DB Row- 3 sets of 10
Row Machine- 4 sets of 10 last set to failure
Reverse Fly's- 3 sets of 10
Back Ext- 3 sets of 12
Lat Pull Down- 4 sets of 10
Wide Grip Pull Ups- 3 sets of 6
Bent Over Row- 3 sets of 8
Cardio- 60 Min

Cardio is finally starting to get easier!! Going the whole 60 min without slowing down.

[BIGTIMEPUSH]

Yesterday

Weight- 165.6

DB Shoulder Press- 3 sets of 10
Military Press- 3 sets of 10
Forward and Side Raises- 3 sets of 10 each
Shrugs- 4 sets 3 sets of 10 last set to failure
Clean and Jerk- 3 sets of 10
Shoulder Press Machine- 3 sets of 12
Up Right Rows- 3 sets of 10
Cardio- 60 Min

[BIGTIMEPUSH]

Weight- 165.4

HIIT- 20 Min

Leg Press- 4 sets of 10 last one drop set
Squats- 3 sets of 10 (Negatives)
Leg Ext- 3 sets of 12
Leg Curls- 3 sets of 12
Lunges- 3 sets of 12

KILLED IT TODAY!!

[BIGTIMEPUSH]

Weight- 164.6 lbs
I think I see some improvement... Gonna keep pushing on till November!!

[BIGTIMEPUSH]

Killed arms today, huge pump and feeling great.

Weight-164.2

Hammer Curls- 3 sets of 12 last set drop set
DB Curls- 3 sets of 8
Preacher Curls- 3 sets of 8
Cable Curls- 3 sets of 8 (Negatives) last set drop set
Tri Ext- 3 sets of 10
Skull Crushers- 3 sets of 10
Tri Kickbacks- 3 sets of 10
Cable Tri- 3 sets of 10 (Negatives)
DB Forearm Curls- 3 sets of 12
DB Forearm Raises-3 sets of 10
BB Forearm Curls- 3 sets of 10
Cardio- 45 min

[BIGTIMEPUSH]

Weight- 165

HIIT- 25 Min
Cardio- 45 Min

[BIGTIMEPUSH]

Yesterday

Weight- 164.6

DB Bench Press- 3 sets of 10
Bench Press- 3 sets of 10
Inc DB Press- 3 sets of 10
Inc Bench Press- 3 sets of 10
Inc DB Fly's- 3 sets of 10
Fly Machine- 3 sets of 12
Cable Cross Overs- 3 sets of 10
Cardio- 30 Min

Today

Weight- 165

DB Row- 3 sets of 10
Row Machine- 3 sets of 12
Back Ext- 3 sets of 10
Bent Over Rows- 3 sets of 12
Reverse Fly's- 3 sets of 10
Lat Pull Downs- 4 sets of 10 last set drop set
Wide Grip Pull Ups- 3 sets of 8
Cardio- 60 Min

[BIGTIMEPUSH]

Weight- 166.4

HIIT- 20 Min

DB Shoulder Press- 3 sets of 10
Military Press- 3 sets of 10
Up Right Rows- 3 sets of 10
Forward and Side Raises- 3 sets of 10
Shrugs- 3 sets of 10
Clean and Jerk- 3 sets of 10

[BIGTIMEPUSH]

Weight- 167.2

HIIT-20 Min

Couldn't go to the gym today

[BIGTIMEPUSH]

Weight- 167

Leg curls- 3 sets of 8
Leg ext- 3 sets of 8
Squat- 4 sets of 8
Leg Press- 3 sets of 12
Calf Machine- 3 sets of 12
Lunges- 3 sets of 10

[aestheticsLove]

Great job staying consistent in here man.. Keep at it

[BIGTIMEPUSH]

Thanks man

[BIGTIMEPUSH]

Weight- 167.2

Hammer Curls- 1 set of 10, 2 sets of 8
DB Curls- 1 set of 10, 2 sets of 8, 1 drop set
Preacher Curls- 3 sets of 8
Cable Curls- 1 set of 10, 2 sets of 8, 1 drop set
DB Tri Ext- 3 sets of 8
DB Tri Kickbacks- 3 sets of 10
Skull Crushers- 3 sets of 10
Cable Tri- 2 sets of 10, 1 drop set
Forearm Curls- 3 sets of 10
Forearm Raises- 3 sets of 10

Feeling Hulk-ish!!