Jiesel's Cut Log....

[Jiesel]

Going to be going on a cut folks and will be tracking my progress here in this Journal. I'v been bulking since November 14, 2006 and was planning on bulking until late March 07' but Im starting my cut quite earlier then I expected but for a few reasons. #1. I gained alot of weight around my gut and hips and Im geting concious about that. I have put on some good weight though to help with a bulkier look. #2. I realized that my life-time goal of 250 and shredded aint happening in the next 2 years so I might as well take my time geting there and feel like I look good in the meantime. I'm 21 now and I'll be happy should I get there by 31. I'm 6'0" by the way.

Here my measurments:
11/14/2006 2/11/2007
R Bicept 13" 15"
L Bicept 13" 14.5"
Waist 38" 39.5"
R Forearm 11.5" 12.5"
Neck 15.5" 16.5"
Chest 41" 44"
R Mid-Calf 14.25" 15.25"
R Quad 22.5" 22.5"
BF% 16.40% 20.50%
Weight 181.5 206

If these measurements are accurate I gained 12 pounds of muscle and 13 pounds of fat....but who knows, we all know how bad calipers suck!


My bulking diet was something like 4000-5000 calorie a day, somewhat neat somewhat sloppy. My cut diet will look like this per sample. Willing to take advice or tips here. Im sure I'll get flamed for lack of some foods but remember this is sample for one day, tommorrow actually. Some days eggs and whole weat toast or oatmeal will be for breakfast, It will range greatly.

7:45 - Kirkland Weight Loss Shake (230), 1 Slice of toasted Whole Weat bread w/ natural peanut butter, and some form of protein 1 chicken breat, 2-3 egg whites, or some breakfast meat.
8:15 - NO Shotgun (108) w/ water followed by my weight training routine.
9:45 - 30 Mins of Cardio w/ abdominal work
11:00 - Get home from gym, PWO Shake - ON Whey Protein (120) w/ Oats. 1-2 cans of Tuna (150 each) w/ water
2:30 - 1 Chicken Breast (110), Apple (90) w/ water
5:30 - 1 Can of Tuna/Chicken/Salmon or Beef Jerky (something with high protein) with something like 2 Rice Cakes for Carbs.
9:00 - Will vary greatley but likely Steak, Green Veg or Salad (500-800) w/ water

Pictures to follow.....

[Jiesel]

Before bulk pictures 181.5lbs

[Jiesel]

After bulk, before cut... 206lbs






No flamin, constructive crit, took alot of nerve to put them up! Thanks! I'll keep this updated!

[chest6]

doesnt seem to be much actual food in your new cutting diet. And I'd be surprised if that broke 1700 calories. Ouch.

[Jiesel]

Yea I'v added new foods and changed things around with the diet....I got whored after I posted that in diet forum, I think the new diet is in better shape now. I will post that later on, not time now.

Just got home from gym, for breakfast I had low fat yogurt, and whole wheat toast with light natural peanut butter. Today I did cardio first but after talking with others and feeling fatigued for Lifting first hand Im gonna switch the order. My partners were cool with working out first then cardio.
Now Im eating my 2 cans of tuna and ON Whey shake.

Heres is some of todays Lifts....Chest and Back day

Flat bench:
10x135 warmup
5x155lbs
5x155lbs
5x155lbs
5x165lbs
5x175lbs

Incline Dumbell press:
10x55lbs
10x65lbs

Cable Flys:
15x110lbs
15x125lbs

Deadlifts:
5x155lbs
5x165lbs
5x185lbs
5x205lbs
5x225lbs

Some bent rows and lateral pull downs....running outa time and gota get to work!

How are you guys taking the NO Shot, Its frickin putrid!

[Jiesel]

what you guys think about BF%? I really dont like the electronic caliper I have but I use that as an estimate. It seems like you can manipulate that percentage by how much skin and where you grab. Would you say around 16% before and 20% now? Or those look a bit off?

[Jiesel]

Side by side for 3 months....

[trulbfan3]

dude were you bulkin just w/ food and supps or were you on juice...and yeah ure diet needs work....to cut try something like this for a base to work off of

Meal 1 : 6 eggs, 2 yolks, 1/2 cup plain oats...use splenda and cinnamon if needed to sweeten.

Meal 2: protein shake...no sugars, or carbs...get a good protein shake.

Meal 3 and 4: can of tuna, or skinless chicken breasts, w/ 1/2 cup green veggie and some 1/2 cup or so BROWN RICE

Meal 5: protein shake immediately after work out

Meal 6: good Lean protein source w/ 1/2 green veggie.

[trulbfan3]

oh yeah, do your cardio and abs on an empty stomack

[Jiesel]

no Juice, 25lbs I here is typical newby gains....lota protein and carbs while I was bulking, prolly around 4000-5000 calories a day. My only regret was being somewhat sloppy which is why my BF went up so high.

yea my diet is alot better then I originally planned, had to talk to a few folks and do some more research.

[Jiesel]

Had 3 eggs for breakfast, 2 were egg whites only, plus a slice of whole wheat bread w/ natural peanut butter....

then had my NO Shotgun w/ like 16 oz of water...

Did legs today first...
Squats:
5x155
5x175
5x195
5x215
5x215

Quads and Calf Raises as well....not a super serious leg day because we did a 9am-10am cycle class at the Y, was alright.

Now having my PWO shake of ON Whey and Oats and a can of tuna....Got chicken salad on whole wheat wrap and apple for lunch at 2pm, then around 5:30 having another wrap and a protein bar....Dinner should be steak and veggies

[Jiesel]

yesterday would have been a cardio and ab only day but gym was closed so I took a day break....I'll have to make up for that over the weekend. Also kinda slacked on diet, was pretty good up until dinner, since It was V day me and my girl went to a place called the melting pot and the mixture of food was to great to resist so I gave my self a cheat evening due to the holiday.

Today for B fest I had 2 eggs, that all I had, gota get to store tonight. As well as my NO and 2 slices of whole wheat toast with light natural peanut butter. Geting ready to have my PWO shake now and maybe some tuna and rice cakes. The work out was alright. My partner has a meeting this morning so I was alone which hurt a bit cause of lack of motivation. Anyway today was shoulder day.

Military Press behind head:
10x105
10x115
10x135

Military Press front:
10x105
10x115

Dumbell shoulder press:
8x50
8x55

Vertical Row Pull Up:
10x40+preacher bar
10x40+preacher bar
10x40+preacher bar

Barbell Shoulder Shrugs:
10x135
10x185
10x225

Then used a pully shoulder press machine and hit the treadmill for 20 mins, kinda lazy day....

Just posting this below for my own self:

1: high protein, med/low carb
gym
2: med/low protein, med/high carb
3: high protein, med carb
4: med/low protein, med carb
5: high protein, med/low carb

[Jiesel]

today was an awesome workout, my partner was 45 mins late but I still used It as angered energy which gave me tons of Intensity for my workout....Today was chest and back here were my Lifts, I hit a DL PR which I was really excited about....

Flat Bench Press
10x135lbs
5x155
5x165
5x175
5x185

My max bench is like 195 as of last month, and I had no spot for 185x5 so I was kinda pumped, next week might try like 205/210 for my max

DP Incline
10x60lbs
10x70lbs

Cable Cross Fly
15x125
15x140


Back,

Deadlifts
185x5
205x5
225x5
225x5
For my last set I decided to try a PR x 1, vs the x5
I hit 315x1 which Im really pumped....

Bent Rows:
135x5
135x5
135x5
135x5
185x5

Seated Cable Row:
130x10
140x10

ISO LAT Pull Down, Hammer Machine:
10x185
10x225

That was pretty much It, my partner showed up and wanted to bench a bit to catch up, his bench is much weaker and he only weighs 175lbs so he did 135lbsx10 for 3 sets.....To help him with rest time I decided to hop on after my workout and do a little benching even though I was spent...I did 1 set of 135x19...I was going for as many reps as possible with 135 without a spot...

Then I got on the Precor EFX for 20 mins and burnt 225 calories....

[Jiesel]

oh yea post workout, I had my PWO shake with 2 scoops of Whey Protein, 2 slices of whole wheat bread with peanut butter, and then 2 cans of tuna....ah stuffed

[brjrj0000]

diet needs a little work

[brjrj0000]

Just posting this below for my own self:

1: high protein, med/low carb
gym
2: med/low protein, med/high carb
3: high protein, med carb
4: med/low protein, med carb
5: high protein, med/low carb

and actually too many meals with carbs..try to stay clear from mixing carbs and fats in the same meal. make the last meal protien and peanut butter or even better flax

[Jiesel]

diet needs a little work

how so, what would you like to see changed? This is going to be a very very very slow cut....trying to get down 12-15% BF by June, while still being over 190lbs....so basically tryin to lose very little muscle, mainly fat....no rush....
Ideally my goal is 200 and 12% but we shall see how close I can get to that by June...trying to not lose any strength either, wanna Increase that

[TR'05]

Diet needs a lot of work bro.

PWO= "oh yea post workout, I had my PWO shake with 2 scoops of Whey Protein, 2 slices of whole wheat bread with peanut butter, and then 2 cans of tuna....ah stuffed"

Over 100 grams of protein PWO? waste bro. Most people for PWO take in about 40-50 grams of prot and 50-75 grams carbs. An hour or so later have a real meal.

header back to the diet forum bro. Put something together, macros included. You're a dedicated dude, and once you set out a proper diet you can get down to some serious business.

[Jiesel]

Thanks for the comments, Im going to work on diet best I can but this seems to be the hardest part of the equation....my PWO shake is only 24g protein, the shake I mix It with is 10g, so thats 34g, how much does each can of tuna have? Just trying to consume my 200g a day

[Jiesel]

Posting my big 3 strength goals for the next few months

Currently 2/19/07:
BP:195lbs
DL:315lbs
SQ:225lbs
=735

By 6/19/07 my goal is:
BP: 225lbs
DL: 365lbs
SQ: 275lbs
= 865

hopefully Im not aiming to high but Im looking forward to working for goals

[TR'05]

With a good diet and dedication those goals are well within the realm of possibilities.

[Jiesel]

Had 2 egg whites and 1 whole this morning with a protein bar and my NO

Squats:
10x135
5x135
5x185
5x205
5x225

Leg Press:
2-45lb plates each side x 10...so since theres no bar I guess 180lbs
3-45lb plates each side x 10 = 270lbs
3-45lb + 1-25lb plates each side x 10 = 320lbs

These are full presses by the way (knees backed down to my chest), had to add that in there....saw an old guy who looks like he never touched a weight in his life put 6 - 45lb plates on each side and do these like 1" presses, where his knees barley compressed....not hating though, whatever works for him

Seated Calf Raises:
2-45lb plates = 90lbs
3-45lb plates = 135lbs
4-45lb plates = 180lbs

Seated Leg Extensions:
10x125lbs
10x140lbs
10x160lbs

Then got on the bike for 20 mins.....another good solo workout, felt like I had alot of Strength, Intensity, and Focus, possibly due to the NO, also had a stomach pain though during biking but I pushed through that....

Trying to get my PWO in order like suggested...My PWO shake/meal will consist of...44g protein, 62g carbs, and 8g fat....then I'll have a real meal with 8-10oz of chicken and some light/mod carbs in about an hour like suggested

[TR'05]

Looks solid jiesal. I would recommend you droop protein bars altogether. Full of additives and sugar. Try a solid protein source. The egg whites and a great choice. For a light meal an hour before working out I will have half a dozen eggs whites and half a cup of oats mixed with one scoop of whey for flavour.

Keep at bro and when you get time put together a full diet and I'll do my best to give more suggestions.

[Jiesel]

Shoulder day.....

Military Press Behind Head -
10x115lbs
10x135lbs
10x155lbs
Military Press In Front of Head -
10x95lbs
10x115lbs
10x135lbs
Seated Dumbbell Press -
10x45's
10x50's
8x55's
Vertical Preacher Bar Rows -
10 x PB + 40lbs
10 x PB + 40lbs
10 x PB + 60lbs
Seated Front Dumbbell Raises -
10x65
Front Dumbell Shoulder Raises -
20x20lbs
10x25lbs
Barbell Shrugs -
10x185lbs
10x225lbs
10x275lbs
Dumbbell Shrugs -
10x75's
10x85's

Then hoped on the Precor EFX for 32mins and burnt 350 cals....



Now for PWO shake/meal

[Jiesel]

I had BI/TRI day on Friday but skipped the write-up, next week sorry....

Today was a real rushed/light chest/back day becaused I had to be some where early this morning...Still worked on the main exercises I feel I benefit the most from...


CHEST

Flat Bench:

10x135
5x155
5x155
5x165
5x175

Low Incline DB Press:

8x70lbs
8x75lbs

Cable Flys:

10x125
10x140

BACK

DL's:

5x135
5x155
5x185
5x225
5x285

Bent Rows:

5x135
5x135
5x155

Seated Cable Rows:

10x100
10x115

[Jiesel]

Squats:
10x135
5x155
5x185
5x185
5x205
5x225

Leg Press:
2-45lb plates each side x 10
3-45lb plates each side x 10
4-45lb plates each side x 8

Seated Calf Raises:
2-45lb plates = 90lbs
3-45lb plates = 135lbs
4-45lb plates = 180lbs
5-45lb plates = 225lbs

Seated Leg Extensions:
10x140lbs
10x165lbs
10x185lbs
10x200lbs

Bike for 10 mins, can see my legs geting larger every leg day

[Jiesel]

got lazy and didnt post my shoulder workout on Thurs or my B&T for Friday....those wernt really good workouts though I felt extremley week last week for some reason, the week b4 I felt amazingly strong.

Today was chest and back....

Flat Bench Press
10x135
5x155
5x185
went for a 1RM cause I was feeling good
1x205, form was slop but got It....
1x195, better form and did this with ease....

Incline DB Press
10x65lbs
10x75lbs

Cable Flys
15x125
15x140

Decline Bench Press
10x135

Back....

DL
10x135
5x205
5x225
5x275

Bent Row
5x135
5x135
5x185, slop form, next time will take It to 155-160

Lat Pulldown
10x140
5x210

cable wide grip pull down to back of head
10x85
10x100

cable wide grip seated row
10x70
10x85

[superstar21]

keep it up bro, just checkin in.. i like your attitude bud, youll go far just stick to your guns.. nice progress so far

[Jiesel]

thanks alot super, glad someones followin my progress...

Leg day...

Full Squats
135x5
165x5
195x5
225x5

Half Squats
255x10

Front Squat
115x5
135x5
155x5

Leg Press
200x10
290x10
380x10

Seated Calf Raises
135x20
180x20
225x20
270x10
90x20

Seated Quad Leg Extensions
140x10
155x10
185x10
215x8
245x8 (high as the machine goes )

Then finished up with 15mins on the bike, tomorrow my legs should be toast. I didnt like the front squats, hurt my shoulder/arms a good bit supporting the weight, next leg day Im gonna try lunge squats on a box as a substitute.

I'm seeing great Improvement on my legs, when I started they werent neccessarily twigs but there was 0 to no definition at all....seeing a great bit now....might throw up a leg pic next month sometime depening how good Im feeling about them.

[bpm1]

youre doing great man! keep it up! ill be watching

[Jiesel]

DEAD TODAY, my lower body and upper body is shot....was going to go do some cardio today but I need to rest. My lower back is killing from all those DL's. Must mean I had a good workout the past 2 days cause I can feel every body part I worked, even those I didnt haha

[Jiesel]

I havent quit my Journal, Just not updating It as steadily as most of my Lifts have stayed pretty close to the same, got a 1RM the other day of 215 for bench so Im excited about that...I should be up to 225 way before June which was my goal....