*** Gbrice's Cutting Progress Log v2.0 ***

[gbrice75]

Baby steps indeed. Slow and steady wins the race. Consistency is key

Bahahahaha, bastard!!

don't you just live that first week water drop

Yea man, it's always a nice way to kick things off. I still have a clearly visible 4 pack which makes me happy. Wouldn't have seen that if I were indeed 18%-ish.

Now I'm hoping for a nice steady 1-1.5lbs drop per week with no decrease in strength. I'll be paying strict attention. Of course, my mind already has me fcked up thinking I'm a scrawny string bean. Going from 219 to 206 (granted - bloated, fed, and on the gym scale for the former, depleted, fasted, and at home for the latter) will blow one's mind!!

[oatmeal69]

How much do you think salt and sugar influence water retention? What is it that makes you drop all that water?

[gbrice75]

How much do you think salt and sugar influence water retention? What is it that makes you drop all that water?

Sodium does quite a bit, however in my experience it only has an aesthetic negative impact on people who are already relatively lean. e.g. somebody at 10% will notice water retention much more so than somebody sitting at 20% from a visual standpoint.

While sugar isn't directly responsible for water retention, glycogen is nothing more than bonded glucose and water molecules that get stored, so in that sense, sugars play a big role.

Just finished my last meal for the carb up day. 9oz Cajun seasoned tilapia fillet, then treated myself to a PB&J on my favorite bread, Innkeeper's 8 grain loaf. I figure that on my carb up days, I won't cheat or binge, but will relax my dieting and take more of an IIFYM'esque approach.

[--->>405<<---]

PB and J is an awesome sammich bUT my fave is PB and J with banana! hmm maybe ill have one tonite!

[gbrice75]

PB and J is an awesome sammich bUT my fave is PB and J with banana! hmm maybe ill have one tonite!

PB&J w/ banana is just ok for me (much better on toasted bread IMO) but just plain PB + apples... omg, heavenly.

Well, going to watch an episode of The Walking Dead, then it's off to bed for me. Early rise, slam my protein smoothie then it's 6am chest and back. GET IT!!!

Sweet dreams all.

[--->>405<<---]

i suppose i wasnt clear enuff: peanut butter, jelly and banana sandwich

nite..

[gbrice75]

i suppose i wasnt clear enuff: peanut butter, jelly and banana sandwich

nite..

eh? Nah, I got ya the first time... I meant toasted vs. not toasted.

[--->>405<<---]

Yeh toasted is good

So is non toasted..

Depends what im craving at the time (crunch or soft)..

[gbrice75]

Day 8

*sigh*

So today started off kinda shitty... I track all my workouts using the notepad iPhone app. Opened it this morning and somehow, that particular 'note' got deleted. That's the entire phase 1 of my routine (2 weeks) with all of last weeks weights, sets and reps logged. I've run the routine enough to remember the exercises, but I was somewhat guessing on last week's weights and reps completed. Not the best way to start a Monday morning. Anyway, here we go:

Decline Dumbbell Press: 4x12 (found out after the fact it should have been 4x8... oh well)
Set 1: 110lbs x 12
Set 2: 100lbs x 10
Set 3: 95lbs x 10
Set 4: 90lbs x 11

So I screwed this one up, overshot my target reps by 4. With that said, I'm glad I was able to complete the first set for 12 reps seeing as 110lbs is what I was planning to use for 8... so I know I should be able to get 115lbs for 8, maybe even 120lbs.

Flat Dumbbell Fly: 4x6 (this also should have been 4x8)
Set 1: 60lbs x 6
Set 2: 60lbs x 6
Set 3: 60lbs x 6
Set 4: 60lbs x 6

Superset

Pullups: 3 x failure
Set 1: bodyweight x 10
Set 2: bodyweight x 9
Set 3: +20lbs weight assist x 10

Getting better 405!!

Decline Dumbbell Pullover: 3x12
Set 1: 100lbs x 12
Set 2: 100lbs x 11
Set 3: 90lbs x 12

Superset

Chin Ups: (close grip, v-bar attachment) 3x10
Sets 1-10: bodyweight x 10

Note: really emphasized the stretch at the bottom of this exercise, i.e. came to a full hang on each rep

One-Arm Dumbbell Rows: 3x12
Sets 1-3: 65lbs x 12

Note: absolutely couldn't remember what weight I worked with last week and played it (too) safe at 65lbs. Might have been 80lbs last week, still can't remember.

30 mins of cardio

[gbrice75]

Low Carb day Breakfast!!!

2 whole eggs
1.5 cups whites
Onion
Red, Yellow, Orange sweet peppers
mushrooms
spinach
Canadian bacon
low-fat shredded cheese

60g protein, trace carbs, 15g fat

[gbrice75]

Carb refeed.... been thinking about this meal for days!!

Spicy tuna and salmon rolls + 1 cup liquid egg whites and 1 cup almond milk:

55g protein, 60g carbs, 12.5g fat

[gbrice75]

And finally, a current meal:

8oz 95/5 lean ground beef (seasoned)
2oz (dry) Barilla Plus pasta
1/3rd cup low-sugar tomato sauce

[austinite]

Yum!! I'll pay for all the food if you make double the amounts! I'll get on the same diet!

[gbrice75]

Yum!! I'll pay for all the food if you make double the amounts! I'll get on the same diet!

You got yourself a deal mister!!

[--->>405<<---]

GB i noticed the sushi is on the same kind of plate as the egg breakfast. Dont tell me u made the sushi!!?!!!?!! U bought it and just put it on the plate to take a pic right?

[gbrice75]

GB i noticed the sushi is on the same kind of plate as the egg breakfast. Dont tell me u made the sushi!!?!!!?!! U bought it and just put it on the plate to take a pic right?

lol, sort of. I do enjoy taking pics of food... after all, food is one of my hobbies, lol! But also, I hate eating the sushi off those little trays... I discard the ginger and like to mix the wasabi into the soy sauce right in the middle of my plate and then just eat em' all together.

[--->>405<<---]

^^ yeh i dont usually use the ginger but do sometimes. I fill a little cup with soy (low sodium) and then add a generous portion of wasabi and stir it in, then i drop my sushi in the soy and let it sit and then flip it over and do it again. Thrn i eat it! Mmmmmmmmm. M

I mite have to have some sushi here soon! It is expensive to fill meup on it though. Usually 40-60bucks just for mine.

[gbrice75]

^^ yeh i dont usually use the ginger but do sometimes. I fill a little cup with soy (low sodium) and then add a generous portion of wasabi and stir it in, then i drop my sushi in the soy and let it sit and then flip it over and do it again. Thrn i eat it! Mmmmmmmmm. M

I mite have to have some sushi here soon! It is expensive to fill meup on it though. Usually 40-60bucks just for mine.

Yea, I know. Those 16 rolls were nothing!!

Going for some more Sunday though anyway!

[--->>405<<---]

i must say i liked ur macaronni idea with the beef and i am gonna have to implement this into my diet. i love chili mac! yeh.. chili mac!

[gbrice75]

i must say i liked ur macaronni idea with the beef and i am gonna have to implement this into my diet. i love chili mac! yeh.. chili mac!

No idea what 'chili mac' is... what you see is just a standard Italian pasta/macaroni w/ meat sauce, but go for it!

[--->>405<<---]

chili mac: awesome!!!

google it, basically chili and macaroni mixed together.

[gbrice75]

chili mac: awesome!!!

google it, basically chili and macaroni mixed together.

Gotcha. Thought you were calling my dish chili mac. I was thinking... damn southerners!! lol

[oatmeal69]

Chili mac, or chili and brown rice is a cornerstone to my diet.
I can't wait for Saturday (my next eve to relax on my diet) I'm going for sushi!!

[gbrice75]

DAY 9: Legs

Barbell Squat: 3x20
Sets 1-3: 245lbs x 20

Barbell Front Squat: 3x10
Sets 1-3: 155lbs x 10

Walking Lunges: 100 meters (holding 50lb dumbbells)

Barbell Calf Raise: 5x15
Sets 1-3: 245lbs x 15
Sets 4-5: 225lbs x 15

Supermans: 5x10

40 mins cardio. Getting more efficient!

[baseline_9]

Doing good gb... That pasta looks good man

[gbrice75]

Doing good gb... That pasta looks good man

Thx brother. I'm only eating it 2 days a week to keep from getting sick of it. On the days I'm not eating it, I'm having a top sirloin later in the day as I like to have 1 beef meal/day.

Today, instead of the pasta dish - 9oz rotisserie chicken and a PB&J sandwich on my favorite bread. IIFYM bitches, bahahaha!!

[baseline_9]

Thx brother. I'm only eating it 2 days a week to keep from getting sick of it. On the days I'm not eating it, I'm having a top sirloin later in the day as I like to have 1 beef meal/day.

Today, instead of the pasta dish - 9oz rotisserie chicken and a PB&J sandwich on my favorite bread. IIFYM bitches, bahahaha!!

Fair play to ya man.... Loving these food choices

[gbrice75]

Fair play to ya man.... Loving these food choices

Later tonight, i'll be frying up some cod in coconut oil. I have a cajun seasoned cornmeal 'breading' that i'll be coating it with prior. Good stuff!

[baseline_9]

Sounds ace....

But that's not 'clean' food... So your going to be fat

[gbrice75]

Sounds ace....

But that's not 'clean' food... So your going to be fat

Pfft, lol! I picked the cornmeal seasoning packet with the least amount of ingredients, so i'm gtg.

[twitz]

Looking great in here GBrice! All your food looks super yummy!

What are Supermans? I tried to google, but it just turns up the action character.

[gbrice75]

Looking great in here GBrice! All your food looks super yummy!

I guess you saw my 'fat' pics in the white tank... so thank you for being nice!

What are Supermans? I tried to google, but it just turns up the action character.[/QUOTE]

lol... I posted a link here: http://forums.steroid.com/showthread...46#post6426146

You should give em' a try... they don't look/seem like much, but actually, they're quite the ass-kicker.

[baseline_9]

Pfft, lol! I picked the cornmeal seasoning packet with the least amount of ingredients, so i'm gtg.

I'm having u on....

I just use stale breadcrumbs and mix it with a spice mix..... Then use egg to make it stick....

Just buy a fresh loaf of bread, chop it up and let it go stale... Then chop it up fine in a food processor into breadcrumbs.... Keep them in a big tupaware tub

[gbrice75]

I'm having u on....

I just use stale breadcrumbs and mix it with a spice mix..... Then use egg to make it stick....

Just buy a fresh loaf of bread, chop it up and let it go stale... Then chop it up fine in a food processor into breadcrumbs.... Keep them in a big tupaware tub

Meh, i'm kinda done with breadcrumbs for a while, just sick of em', tis' why I've recently made the switch to cornmeal based breading instead.

[gbrice75]

Day 10: Abs & Cardio

Lying Leg Raises: 3x15

Decline Crunches: 3x15

Roman Chair Sit-ups: 3x15

Kettlebell Swings: 100 reps
Sets 1-4: 16kg x 25

45 mins cardio - 15 on stepmill, 15 on treadmill (walking at 4.0 with 8.0 incline), 15 on elliptical.

Last starchy carb day!!!

[--->>405<<---]

Last starchy carb day!!!

doesnt this always seem to be the case!

[gbrice75]

doesnt this always seem to be the case!

Sure as hell does come around fast!!

This past Sunday (re-feed), I stuck to a 'clean' diet plan, but am now planning to go with an IIFYM-esque approach moving forward on those days. It's the one day where I can be more relaxed with my diet due to higher caloric intake.

[oatmeal69]

S u s h i !!!!

[gbrice75]

S u s h i !!!!

Fuk yea!!! Gonna enjoy the hell out of it Sunday!! Can't wait!!

[CookiesNCream]

How's everything going with you?? Obviously enjoying your new diet + training program. What's your progress like?