danman77220

Alrighty then!

Now that the holidays are over I've decided to start cutting. I'm nowhere near beast status.. hell I'm not even really big. I just want to get my body fat down to around 10%. All my life I've been overweight and more than ANYTHING I just want to be lean and have a six pack. So I'm going to wait until I'm toned up to bulk up. And when I do, I'm going to bulk as lean as possible.

The Stats

Age: 17
Weight: 183
Height: 6'
Body Type: Mesomorph
BF%: ~20%
Goal: 10% BF by May

Based on EMEs calculator, my intake per day should be:

Calories: 2107
Protein: 263g
Carbs: 173g
Fat: 39g

The Meal Plan

Meal 1

Cheerios (1 cup)
-Cal- 100
-Fat- 2g
-Carb- 20g
-Protein- 3g

Milk 2% (8 oz.)
-Cal- 120
-Fat- 4.5g
-Carb- 12g
-Protein- 5g

ON 100% Whey Gold Standard, Cookies & Cream Protein Powder- (2 scoops)
-Cal- 240
-Fat- 2g
-Carb- 6g
-Protein- 48g


Meal 2

Egg Whites (6)
-Cal- 102
-Fat- .36
-Carb- 1.5g
-Protein- 21.6g

Brown Rice (1/2 cup)
-Cal- 300
-Fat- 2g
-Carb- 64g
-Protein- 6g


Meal 3

Tuna (6 oz.)
-Cal- 175
-Fat- 2.5g
-Carb- 0g
-Protein- 37.5g

Low Cal Whole Grain Bread (2 slices)
-Cal- 100
-Fat- 1g
-Carb- 26g
-Protein- 6g


Meal 4

Milk 2% (16 oz.)
-Cal- 120
-Fat- 4.5g
-Carb- 12g
-Protein- 3g

ON 100% Whey Gold Standard, Cookies & Cream Protein Powder- (2 scoops)
-Cal- 240
-Fat- 2g
-Carb- 6g
-Protein- 48g


Meal 5

Shrimp (8 oz)
-Cal- 240
-Fat- 0g
-Carb- 0g
-Protein- 20g

Plain Fat Free Yogurt (4 oz)
-Cal- 60
-Fat- 0g
-Carb- 9g
-Protein- 6g


Meal 6

Chicken Breast (8 oz.)
-Cal- 435.8
-Fat- 13.34g
-Carb- 0g
-Protein- 74.8g

Totals:

Calories: 2232.8
Fat: 34.2g
Carbs: 156.5g
Protein: 278.9g

Slightly over in kcals, but I'll cut that down in a month or so to keep my body guessing.

The Supplements

Keepin' it simple:

-Whey Protein
-Multivitamin
-Hopefully some EFAs, to add on a few needed grams of fat.

The Workout

Day 1: Chest, Triceps

Decline Bench Press
-Sets- 12, 10, 12
-On last set, have spotter take off 20% of weight. Hold as a static contraction, arms fully extended, for 30 seconds.

Flat Dumbell Bench Press
-Sets- 10, 8, 6
-One and a half reps; dumbbells down, fully extend, dumbbells halfway down, fully extend = one rep)

Dumbell Flyes
-Sets- 12, 12, 12

JM Press
-Sets- 10, 10, 10

Triceps Cable Extensions
-Sets- 10, 10, 10
-Use large ROM, slow reps
-Stand with arms in line with pulley

Day 2: Quads, Hamstrings, Gluteus

Squats
-Sets- 10, 10, 10
-Slightly below parallel

Good Mornings
-Sets- 10, 10, 10

Barbell Lunges
-Sets- 16, 16, 16

Stiff Legged Deadlifts
-Sets- 10, 10, 10

Day 3: Biceps, Lats

Barbell Hammer Curls
-Sets- 10, 10, as many as possible

Barbell Curls
-Sets- 10, 10, as many as possible

Lat Pull Downs
-Sets- 12, 12, 12

Lat Pull Overs
-Sets- 10, 10, 10

Pull-Ups
-Do pull ups in between each set for as many as possible

Day 4: Cardio, Abs

10 minute jog on elliptical, or to 250 calories.

Crunches
-25, 25, 25

Side crunches
-30, 30, 30

Crunches
-50, 50, 50

Day 5: Deltoids, Upper Chest

Incline Dumbell Press
-Sets- 12, 10, 8

Seated Military Press
-Sets- 12, 12, 12
-Follow immediately with lateral raises

Lateral Raises
-Sets- 12, 12, 12

Rear Raises
-Sets- 12, 12, 12

Day 6: Erector Spinae, Trapezius, Lats

Deadlifts
-Sets- 12, 12, 12

T-Bar Rows
-Sets, 10, 10, strip set down to 90 lbs.

Barbell Rows
-Sets, 12, 10, 8

Barbell Shrugs
-Sets, 10, 10, 10
-Hold bar flexed as long as possible on tenth rep

Pull-ups
-As many as possible in between sets

Day 7- Cardio

20 minutes on Elliptical
-Do in morning if possible

I'm trying to keep my cardio to a bare minimum, only doing it on days where I don't expend many calories otherwise. I'm trying to conserve as much muscle as possible, and want the majority of my weight loss to be from diet.

And that's pretty much it.

danman77220

Chest and Tri's today

Decline Bench Press

115x12
115x10
115x12
95 paused for 30 seconds

Flat Dumbell Press

40sx10
40sx8
45sx7

Dumbell Flyes

20sx10
20sx10
20sx10

Triceps Cable Extensions

50x10
55x10
60x10

JM Press

70x10
80x10
90x10

Pretty good workout... Defeniately feelin a pump.. Haven't done flyes in a long time. Pecs felt pretty tight after those. Too bad I can't do much weight.

__________________
Accomplishment tastes better than cheesecake.

Stats(/goals):
Age: 18
Weight: 193
BF%: 19%/8%

Max Lifts
B: Poop
S: Pee
D:

Status: Gaining back strength and size after tonsillectomy

My Training Log