10-26-2009, 03:42 AM
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#1 (permalink) |
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M&S Elite Member
 
Join Date: Jan 2009
Location: Afghanistan and Illinois
Gender: Male
Training Exp: 3-4 Years
Current Goal: More Strength
Photos: MuscleZinIraq's Gallery
Posts: 1,104
Rep Power: 289
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Cuttin' For Christmas!
So I decided to go ahead and start Doug's 6 day Cutting Routine. It is an awesome routine. Right now I will only be doing cardio after my workout but I may work up to doing it 2 times a day. My schedule makes it hard but I may be able to manage a second cardio session.
Im going to try and be strict to a point on the diet. I will stay away from fried foods and try to keep a proper ratio of 40-40-20. I should also work on eating more whole meals a day. Right now I will be using MGN Isolate in between meals. 2 scoops in skim milk. I will try and include what I eat in my threads. Monday night will be cheat night since I go out and have dinner with my fellow foreman and supervisor. Normally some turkish pizza. My current weight is approximately 193lbs. My waist measurement is 34.5". My goal after 7 weeks is to be 190lbs. and 33.5" waist.
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Lift BIG  Train HARD Push yourself as hard as possible and you can acheive results of epic proportions! GET SOME! 
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10-26-2009, 04:00 AM
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#2 (permalink) |
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M&S Elite Member
Join Date: Jan 2009
Location: Afghanistan and Illinois
Gender: Male
Training Exp: 3-4 Years
Current Goal: More Strength
Photos: MuscleZinIraq's Gallery
Posts: 1,104
Rep Power: 289
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Monday 10/26/2009
I will have a specific routine I stick to. This is how my workouts will go.
5 minutes rotational and stretching end with 20 jumping jacks. 6 minutes on elliptical - average 65 rpm Chest Incline Dumbbell Press Warm up - 20x25 15x30 15x30 12x30 10x30 Flat Dumbbell Press 12x30 12x30 12x30 Incline Flyes 12x15 12x15 12x15 Pec Deck 12x60 12x60 12x60 Triceps Lying Tricep Extensions 15x40 15x50 15x50 12x50 Rope Pushdowns 12x25 8x25, 4x15 - drop set 8x25, 4x20 - drop set The reason I dropped so much on the first set is because that is all the weight I had in front of me and I didnt want to rest anymore than I had to. Straight Bar Pushdowns 12x40 8x40, 4x35 - drop set 8x40, 4x35 - drop set Abs Rope Crunch 20x70 20x70 20x70 20x70 I actually used one handle and grabbed each side of it. Someone was using the rope. Hanging Knee Raise 20 20 17 15 These were nice controlled reps. Duration of just the workout, not including warm up and cardio: 50 minutes 30 minutes on elliptical, average 71rpm. 3.04 miles, level 0. 7 minute airborne shuffle (light jog) back to my room. I have to be careful going back as it is dark and I dont use a flashlight. Not to mention I am running on rocks that are larger than river rock. That is why I shuffle my feet and I dont take large strides. I used 2-1-2 timing on everything except the abs. Also I used 30 second rests on all exercises. This was a very intense workout. I was very satisfied with it. My elbow joint had a little bit of pain initially but went away farther into the workout. More than likely because of the amount of reps done. The weights may look light but when you take 2-1-2 timing into consideration, the weights were almost perfect.
__________________
Lift BIG Train HARDPush yourself as hard as possible and you can acheive results of epic proportions! GET SOME!
Last edited by MuscleZinIraq; 10-26-2009 at 05:26 AM. Reason: Added duration. |
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10-26-2009, 04:08 AM
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#3 (permalink) |
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M&S Elite Member
Join Date: Jan 2009
Location: Afghanistan and Illinois
Gender: Male
Training Exp: 3-4 Years
Current Goal: More Strength
Photos: MuscleZinIraq's Gallery
Posts: 1,104
Rep Power: 289
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Monday 10/26/2009 Diet and Supps
0245 - Pre Workout: 1 scoop VasoCharge w/ 5 ounces water.
I only use it because I have it. It does nothing for me. I guess more of a placebo effect. Once it is gone I wont use anything. 0310 - 0440 - During Workout: 4 scoops Xtend w/ 20 ounces of water. 0450 Post Workout 2 scoops of MGN Whey Isolate 50 grams of dextrose 10-12 ounces water 400 calories 52g Carbs 48g Protein 0g Fat 52%-48%-0% 0700 Breakfast: 2 whole eggs 3 egg whites 1/2 cup cottage cheese 1 cup oatmeal with 1/2 tbsp brown sugar 2 slices wheat toast 2 cartons skim milk (200mL each) 762 Calories 86g Carbs 62g Protein 21g Fat 45%-35%-25% 1000 Mid morning shake 1.5 scoops MGN Whey Isolate 1 carton skim milk (200mL) 4 ounces water 1 tbsp Udo's Choice Oil 339 Calories 11.5g Carbs 43g Protein 14g Fat 14%-50%-36% 1245 Lunch 7 oz chicken breast 1 cup whole wheat spaghetti 1/2 cup marinara sauce Small lettuce and cucumber salad 1/2 tbsp olive oil and vinegar 2 cartons skim milk (200mL each) 810 calories 79g Carbs 83g Protein 17.5g Fat 40%-40%-20% 1515 Mid Afternoon Shake 1 scoop BSN True Mass Vanilla 1 scoop MGN Whey Isolate 1 carton skim milk 200mL 4 oz water 380 calories 34g Carbs 46g Protein 6g Fat 36%-50%-14% 1800 Dinner (Cheat Meal) Half of 10" Turkish Pizza (Supreme) black olives, beef, cheese, sauce, onions, peppers, pepperoni 3 oz steak cut fries 20 oz Coca Cola 855 Calories 100g Carbs 35g Protein 35g Fat 47%-16%-37% I have no clue how much this was. This is just a guess. It is probably a little low. It was good though. 1910 Before Bed 3 pills ON ZMA Daily Total 3557 Calories 362g Carbs 317g Protein 93.5g Fat 40%-36%-24%
__________________
Lift BIG Train HARDPush yourself as hard as possible and you can acheive results of epic proportions! GET SOME!
Last edited by MuscleZinIraq; 10-27-2009 at 03:21 AM. |
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10-27-2009, 02:44 AM
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#4 (permalink) |
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M&S Elite Member
Join Date: Jan 2009
Location: Afghanistan and Illinois
Gender: Male
Training Exp: 3-4 Years
Current Goal: More Strength
Photos: MuscleZinIraq's Gallery
Posts: 1,104
Rep Power: 289
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Tuesday 10/27/2009
5 minutes stretching and rotational end with 20 jumping jacks
5 minutes elliptical average 65rpm Back Wide Grip Pulldown Warm up 20x55 15x100 15x100 10x100, 5x85 - drop set 7x100, 8x85 - drop set Wide Grip Rows (Seated) 12x85 12x85 12x85 Narrow Grip Pulldown 12x100 9x100, 3x85 - drop set 7x100, 5x85 - drop set 7x100, 5x85 - drop set Hyper-Extensions 12x10 12x10 12x10 Biceps Concentration Curls 15x10 15x15 15x20 10x20, 5x15 - drop set EZ Bar Curl 12x40 12x40 12x40 Duration of workout: 35 minutes Post workout cardio - 13 minutes on elliptical I had a great workout today and was feeling good on the elliptical and then the darn power went out in the gym. The generator they are using is crap and it keeps going out. We cant stay in the gym because of safety reasons. Other than that, everything was to failure and everything was 2-1-2 timing with timed 30 second rests.
__________________
Lift BIG Train HARDPush yourself as hard as possible and you can acheive results of epic proportions! GET SOME!
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10-27-2009, 03:58 AM
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#5 (permalink) |
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M&S Elite Member
Join Date: Jan 2009
Location: Afghanistan and Illinois
Gender: Male
Training Exp: 3-4 Years
Current Goal: More Strength
Photos: MuscleZinIraq's Gallery
Posts: 1,104
Rep Power: 289
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10/27/2009 Diet and Supplements
0245 - Pre Workout: 1 scoop VasoCharge w/ 5 ounces water.
I only use it because I have it. It does nothing for me. I guess more of a placebo effect. Once it is gone I wont use anything. 0310 - 0415 - During Workout: 4 scoops Xtend w/ 20 ounces of water. 0430 Post Workout 2 scoops of MGN Whey Isolate 50 grams of dextrose 10-12 ounces water 400 calories 52g Carbs 48g Protein 0g Fat 52%-48%-0% 0700 Breakfast: 2 whole eggs 3 egg whites 1/2 cup cottage cheese 1 cup oatmeal with 1/2 tbsp brown sugar 2 slices wheat toast 2 cartons skim milk (200mL each) 762 Calories 86g Carbs 62g Protein 21g Fat 45%-35%-25% 1000 Mid morning shake 1 scoop MGN Whey Isolate Chocolate 1 scoop CytoSport Monster Mass Chocolate 1 scoop BSN True Mass Vanilla 1 carton skim milk (200mL) 9 ounces water 537 Calories 51g Carbs 60g Protein 10.5g Fat 38%-45%-17% 1300 8 oz chicken breast 1 1/4 cups brown rice 1/2 cup green beans 2 cartons skim milk 200mL each 796 Calories 82g Carbs 90g Protein 13g Fat 41%-45%-14% 1500 Mid afternoon shake 1 scoop MGN Whey Isolate Chocolate 1 scoop CytoSport Monster Mass Chocolate 1 scoop BSN True Mass Vanilla 1 tbsp Udo's Choice Oil 1 carton skim milk (200mL) 9 ounces water 657 Calories 51g Carbs 60g Protein 24.5g Fat 31%-37%-32% 1745 Dinner 4 oz chicken breast 3/4 cups mixed vegetables (corn, peas, carrots, green beans, frozen) 1 1/2 cups white rice Small salad w/ lettuce, cucumbers, 6 olives 1 carton skim milk 200mL 745 Calories 113g Carbs 50g Protein 8g Fat 61%-27%-12% Daily Totals 3897 Calories 435g Carbs 370g Protein 77g Fat 44%-38%-18% I notice that I am definitely taking in too many calories. I am going to adjust that. I will change my shakes so they are not so full. I forgot to mention that I drink around 4-6 liters of water a day on top of all the other liquid.
__________________
Lift BIG Train HARDPush yourself as hard as possible and you can acheive results of epic proportions! GET SOME!
Last edited by MuscleZinIraq; 10-28-2009 at 01:03 AM. |
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10-28-2009, 03:59 AM
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#6 (permalink) |
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M&S Elite Member
Join Date: Jan 2009
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Training Exp: 3-4 Years
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Wednesday 10/28/2009
5 minutes stretching and rotational end with 20 jumping jacks
5 minutes elliptical average 70rpm Legs Quads Squats Warm up - 12x115 15x115 15x115 12x115 12x115 Leg Extension 12x50 12x50 12x50 Hams Leg Curls 15x45 15x45 12x60 12x60 Stiff Leg Deadlifts 12x40 12x60 12x60 Calves Seated Calf Raise 12x50 12x50 12x50 Shoulders Seated Dumbbell Press Warm up - 15x20 12x30 12x30 9x30, 3x25 - drop set 8x30, 4x25 - drop set Cable Lateral Raise 12x15 12x15 12x15 Cable Reverse Fly (Bent over) 12x15 12x15 12x15 Traps Smith Machine Shrugs 15x70 15x70 15x70 15x70 Abs Rope Crunches 20x85 20x85 20x85 20x85 Hanging Leg Raise 20 20 20 15 Duration of workout: 60 minutes Overall this was a good workout. Some of the weights may seem light but I am using 2-1-2timing. Definitely makes it burn more. Im not super strict on the 2-1-2 timing as some of the exercises are more difficult to do this. I am strict on my form though. Either way I keep a slow pace.
__________________
Lift BIG Train HARDPush yourself as hard as possible and you can acheive results of epic proportions! GET SOME!
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10-28-2009, 09:31 AM
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#7 (permalink) |
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M&S Elite Member
Join Date: Jan 2009
Location: Afghanistan and Illinois
Gender: Male
Training Exp: 3-4 Years
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Photos: MuscleZinIraq's Gallery
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Rep Power: 289
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10/28/2009 Diet and Supps
0245 - Pre Workout: 1 scoop VasoCharge w/ 5 ounces water.
I only use it because I have it. It does nothing for me. I guess more of a placebo effect. Once it is gone I wont use anything. 0310 - 0415 - During Workout: 4 scoops Xtend w/ 20 ounces of water. 0430 Post Workout 2 scoops of MGN Whey Isolate 50 grams of dextrose 10-12 ounces water 400 calories 52g Carbs 48g Protein 0g Fat 52%-48%-0% 0700 Breakfast: 2 whole eggs 3 egg whites 1/2 cup cottage cheese 1 cup oatmeal with 1/2 tbsp brown sugar 2 slices wheat toast 2 cartons skim milk (200mL each) 762 Calories 86g Carbs 62g Protein 21g Fat 45%-35%-25% 1000 Mid morning shake 1 scoop MGN Whey Isolate Chocolate 1 scoop CytoSport Monster Mass Chocolate 1 carton skim milk 200mL 8oz water 1230 Lunch 4 oz chicken breast 8 oz ribeye Italian bread 1/2 cup mixed vegetables Large baked potato w/ 2 tbsp cheese and 3 tbsp sourcream 2 cartons skim milk 200mL each This was a ton of food. It sure was good though. We had a cook out so that is why I ate the ribeye. I really didnt need the chicken. I am not going to keep track of the calories as that is just too much to do. I sure wouldnt have a hard time gaining weight eating like this. I may just post what I eat and not the calories. Tomorrow is off day.
__________________
Lift BIG Train HARDPush yourself as hard as possible and you can acheive results of epic proportions! GET SOME!
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10-28-2009, 11:09 AM
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#8 (permalink) |
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BGD - FebruHAIRY!
Join Date: Dec 2007
Location: New Castle, PA
Gender: Male
Training Exp: 10-20 Years
Current Goal: Build Muscle
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Hey MuscleZ,
Did you take measurements or pics after your bulking phase? Or did you just use waist and scale measures to mark your progress? Good luck with your cut! Dave
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POWER LEVEL: 54,481 February = Trainer Dave's Birthday Month!  Sarcasm and Cynicism are not helpful or attractive traits, respond to posts as you wish to be responded to. |
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10-30-2009, 09:07 AM
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#9 (permalink) |
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M&S Elite Member
Join Date: Jan 2009
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I have taken measurements about 1-2 weeks ago and everything seemed to be staying the same. I havent taken pictures of myself in a while as I can normally tell when Im getting thinner. I have changed my thoughts on the cutting as I am keeping my calories pretty high. I started using Size On, which definitely wont aid me in cutting down. I am still going to use this workout as I like the high repetitions and slow rep timing. In 30 days I will see where I am at and then I will go from there as my Size On will be gone. Based on previous experiences though, I will probably be around 200-205. I really need to make up my mind as to what Im going to do.
__________________
Lift BIG Train HARDPush yourself as hard as possible and you can acheive results of epic proportions! GET SOME!
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10-30-2009, 09:15 AM
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#10 (permalink) |
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M&S Elite Member
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Good job man! I was thinking the same about your calories, high for cutting. I'm saving my next bulk for the holidays to take advantage of all the great food hehe!
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