Psychoholic's Cutting Log

Psychoholic · 07-07-2006, 08:46 AM

I figured it was about time to show you amateurs how a cut is done! (kidding).

I'll be posting stats tomorrow and probably some pics so I have a starting point.

Goal is to drop about 30 lbs by the middle/end of October. I have roughly 14 weeks to meet my goal (pretty lofty I know, but nothing worth doing isn't at least worth overdoing).

I am currently trying DoggCrapp, and I do cardio 5 days a week in the mornings (I work at night).

My cardio consists of 30 minutes on the treadmill at 130 bpm on the heart (I usually do 3.0 mph and adjust the elevation to keep my heart rate solid). I will be bumping this up to 40 minutes starting on Monday morning.

Payday I will probably hit up EME and get a 'personalized diet plan' and get in on some of that action.

Chris

**A.FreeRadical** · 07-07-2006, 11:18 AM

Hi Chris,

You have a plan. It is ambitious, but doable.

I have found doing lots of cardio (60 - 90 minutes of max inclined treadmill and/or cardio mode on the cross-trainer elliptical every day) along with 6 days per week of lifting to work the best for me. My diet is fairly clean, but I still eat at what was maintenance levels calorie-wise before I started this cut. If I eat too many calories one day, I just do more cardio the next. I do refeed days twice per week which keeps the leptin levels in check. (A refeed is basically a normal day with a big evening meal that includes pasta, potato or bread. It usually includes some wine too.) Refeeds also tame the cookie monster in me.

I wish you well. I will be watching your progress.

*

sfiximo · 07-07-2006, 07:35 PM

welcome to the workout log section psycho!
make sure you post up info about your diet, modifications to DC, excercise selection etc!

Psychoholic · 07-07-2006, 11:25 PM

Thanks guys!

As of today I am 263 lbs, 23.4% bodyfat. Which gives me an LBM of about 202.

Quads are about 26 1/2", calves are around 18 1/2, biceps (kinda blew me away with this one - I'm going to get my wife to re-measure when she gets home) are a pumped 18 3/4 on the left, and 18 1/2 on the right (with peaks)!!! I'll measure my midsection and chest when I haven't had half a gallon of water and eaten twice already (ala probably tomorrow morning).

Todays workout was pretty good:

Standing alt. db curls: 15 w/ 20's, 15 w/ 30's, 20 (rest/pause) with 40's.
Hammers: 15 with 40's (rp)
donkey calf raise: 20 w/200, 18 w/300, 18 w/400, 15 w/ 445, 12 w/490, 15 w/ 535 (with 20 second negative, explosive positive).
laying leg curls: 12 x 90, 12 x 120, 15 x 140 (rp)
hack squats (my quads are really lagging the rest of me): 15 x 1 plate per side, 15 w/ 2 plates per side.

I can barely walk right now.

Psychoholic · 07-10-2006, 03:41 PM

Food was good today. Ate chicken and rice for a couple of meals, can of tuna, jalapeno/cheddar wrap (320 calories).

Did 40 minutes on the treadmill (3.0 mph, 6.0 incline), hit 130 bpm for most of it - the machine said I did 400 calories burned.

Going to bed now.

Psychoholic · 07-11-2006, 01:25 AM

Hammer machine chest: 14 x 2 plates
shoulder press machine: 12 x 125
overhead tricep presses: 16 x 90

Didn't really feel like it was a good workout overall - will punish tomorrow.

Psychoholic · 07-11-2006, 03:08 PM

Another 40 minutes on the treadmill - same as before.

Food was solid again yesterday: chicken and rice for breakfast, muscle milk pwo, chicken and rice, tuna, isopure

Psychoholic · 07-12-2006, 04:27 PM

I forgot my notebook yesterday and didn't write down my workout. I do remember doing 12 bent over db rows with 110's, the back pull thing that Dave Henry is doing in that Flex article about DC with 270 for 12 reps. Did some alternating db curls with 50's.

All and all felt pretty good about it.

I didn't eat nearly enough today.

Just got home from 43 minutes on the treadmill, 130 bpm, 2.08 miles, it said '503 calories'.

*sleep*

Psychoholic · 07-13-2006, 04:36 AM

Didn't go to the gym today, but I did bring my clothes to work with me so I can go do some some cardio later.

trying to figure out what to eat right now.

Psychoholic · 07-14-2006, 04:39 PM

Well yesterday got off work at 10 in the morning (long ass day), then went and saw a client until about 4:30 in the afternoon. Got home and PASSED OUT.

About to head to the gym.

Chris

Psychoholic · 07-16-2006, 07:41 AM

OOOoooooh, supplement fairy came today:

Got me a case of RTD Muscle Milk 'Mocha Joe', got a tub of Nucare's Chocolate protein powder, and most importantly THEY SELL EPHEDRA AGAIN! I'm stoked about this.

I bought a bottle of Stimerex-ES (25 mg ephedra, 80 mg caffiene). This is what the bottle also says:

Sida Cordifolia Extract (leaves) (25mg ephedrine group alkaloids), Acacia Rigidula 70% (leaves), Theobroma Cocoa Extract, Phenylethylamine HCL, Citrus Aurantium 30% extract (fruit), Green Tea Extract (leaves), Yohimbe Extract (bark), Naringen (fruit), 6-7 Dihydroxy bergamottin (fruit).

Can't wait to start this. I do have to give up my NO products for a bit (ephedra and vaso-dialators don't mix well), but it's cool.

Also in the news, my wife is starting the Body For Life thing for the next 12 weeks. We'll see how that works out.

Chris

Psychoholic · 07-17-2006, 12:07 PM

Food was decent today: 2154 calories, 236.5 g protein, 66 carbs, 97.5 grams of fat (a bit high).

Still working on my balance a bit, and I cheated with a burger out of pure frustration.

Heading to the gym to do some treadmill time.

Psychoholic · 07-17-2006, 02:56 PM

treadmill: 43:37, 3.0 mph, 6.0 incline (7.0 most of the time) - says calories were 533, 2.09 miles

Psychoholic · 07-18-2006, 07:43 AM

DB flat bench: worked up to 6 x 115's
overhead hammer press: 13 x 2 plates on each side
shrugs: shrug machine with 4 plates each side
standing side raises, 10 x 30's

Food is going pretty well today so far.

Psychoholic · 07-19-2006, 02:18 AM

Treadmill: 33:37 minutes, 3.0 mph, 6.0 incline, 1.58 miles, 376 calories.

Psychoholic · 07-19-2006, 02:19 AM

Iso-lat pulldown machine 12 x 270 (new pb)
bb rows, 3 x 10 x 135
DL: 2 x 315 (time issue)
alt db curls: 12 x 40's

Psychoholic · 07-19-2006, 03:57 PM

treadmill: 45:37, 3.0 mph, 6.0 incline, 130 bpm, 537 calories, 2.22 miles. (I'm not sure how I do the same basic amount of distance, but the calorie thing shows up different every time)

**A.FreeRadical** · 07-19-2006, 04:02 PM

Quote:

Originally Posted by Psychoholic

treadmill: 45:37, 3.0 mph, 6.0 incline, 130 bpm, 537 calories, 2.22 miles. (I'm not sure how I do the same basic amount of distance, but the calorie thing shows up different every time)

The calorie display should indicate the calories burned based on average mph, your weight and the average incline for the period. If you set all of those the same from beginning to end of your cardio, the display should show identical from one time to the next. Mine does.

*

07-07-2006, 08:46 AM	#1
Psychoholic IronMass Donator Join Date: Oct 2005 Location: Loganville, GA Posts: 560 Recipes: 0 Rep Power: 20	Psychoholic's Cutting Log I figured it was about time to show you amateurs how a cut is done! (kidding). I'll be posting stats tomorrow and probably some pics so I have a starting point. Goal is to drop about 30 lbs by the middle/end of October. I have roughly 14 weeks to meet my goal (pretty lofty I know, but nothing worth doing isn't at least worth overdoing). I am currently trying DoggCrapp, and I do cardio 5 days a week in the mornings (I work at night). My cardio consists of 30 minutes on the treadmill at 130 bpm on the heart (I usually do 3.0 mph and adjust the elevation to keep my heart rate solid). I will be bumping this up to 40 minutes starting on Monday morning. Payday I will probably hit up EME and get a 'personalized diet plan' and get in on some of that action. Chris

07-07-2006, 11:18 AM	#2
A.FreeRadical the Epicurean Bodybuilder Join Date: Aug 2005 Posts: 2,245 Recipes: 0 Rep Power: 57	Hi Chris, You have a plan. It is ambitious, but doable. I have found doing lots of cardio (60 - 90 minutes of max inclined treadmill and/or cardio mode on the cross-trainer elliptical every day) along with 6 days per week of lifting to work the best for me. My diet is fairly clean, but I still eat at what was maintenance levels calorie-wise before I started this cut. If I eat too many calories one day, I just do more cardio the next. I do refeed days twice per week which keeps the leptin levels in check. (A refeed is basically a normal day with a big evening meal that includes pasta, potato or bread. It usually includes some wine too.) Refeeds also tame the cookie monster in me. I wish you well. I will be watching your progress. * __________________ "Is it going to be the red pill or the blue pill, Neo? The red pill will answer the question 'What is the Matrix?' Choose carefully. Remember, all I'm offering is the truth. Nothing more." Ron Paul for President, 2008 A.FreeRadical ...the Epicurean bodybuilder Height: 5'9", Age: 62, My last high on 2/1/2006 was 196 lbs. My last low on 8/08/2006 was 167.5 lbs. Cutting until I am lean Starting weight: 190 lbs. bodyfat: 19.7% November 27th: 183 lbs. bodyfat: 18.3% bodyfat Goal Weight: 176 lbs with no more than 10% bodyfat My recipe collection

07-07-2006, 07:35 PM	#3
sfiximo Pro Stature Join Date: Mar 2005 Location: a Posts: 303 Recipes: 0 Rep Power: 7	welcome to the workout log section psycho! make sure you post up info about your diet, modifications to DC, excercise selection etc! __________________ check out my journal (its somewhere in the workout log section)

07-07-2006, 11:25 PM	#4
Psychoholic IronMass Donator Join Date: Oct 2005 Location: Loganville, GA Posts: 560 Recipes: 0 Rep Power: 20	Thanks guys! As of today I am 263 lbs, 23.4% bodyfat. Which gives me an LBM of about 202. Quads are about 26 1/2", calves are around 18 1/2, biceps (kinda blew me away with this one - I'm going to get my wife to re-measure when she gets home) are a pumped 18 3/4 on the left, and 18 1/2 on the right (with peaks)!!! I'll measure my midsection and chest when I haven't had half a gallon of water and eaten twice already (ala probably tomorrow morning). Todays workout was pretty good: Standing alt. db curls: 15 w/ 20's, 15 w/ 30's, 20 (rest/pause) with 40's. Hammers: 15 with 40's (rp) donkey calf raise: 20 w/200, 18 w/300, 18 w/400, 15 w/ 445, 12 w/490, 15 w/ 535 (with 20 second negative, explosive positive). laying leg curls: 12 x 90, 12 x 120, 15 x 140 (rp) hack squats (my quads are really lagging the rest of me): 15 x 1 plate per side, 15 w/ 2 plates per side. I can barely walk right now.

07-10-2006, 03:41 PM	#5
Psychoholic IronMass Donator Join Date: Oct 2005 Location: Loganville, GA Posts: 560 Recipes: 0 Rep Power: 20	Food was good today. Ate chicken and rice for a couple of meals, can of tuna, jalapeno/cheddar wrap (320 calories). Did 40 minutes on the treadmill (3.0 mph, 6.0 incline), hit 130 bpm for most of it - the machine said I did 400 calories burned. Going to bed now.

07-11-2006, 01:25 AM	#6
Psychoholic IronMass Donator Join Date: Oct 2005 Location: Loganville, GA Posts: 560 Recipes: 0 Rep Power: 20	Hammer machine chest: 14 x 2 plates shoulder press machine: 12 x 125 overhead tricep presses: 16 x 90 Didn't really feel like it was a good workout overall - will punish tomorrow.

07-11-2006, 03:08 PM	#7
Psychoholic IronMass Donator Join Date: Oct 2005 Location: Loganville, GA Posts: 560 Recipes: 0 Rep Power: 20	Another 40 minutes on the treadmill - same as before. Food was solid again yesterday: chicken and rice for breakfast, muscle milk pwo, chicken and rice, tuna, isopure

07-12-2006, 04:27 PM	#8
Psychoholic IronMass Donator Join Date: Oct 2005 Location: Loganville, GA Posts: 560 Recipes: 0 Rep Power: 20	I forgot my notebook yesterday and didn't write down my workout. I do remember doing 12 bent over db rows with 110's, the back pull thing that Dave Henry is doing in that Flex article about DC with 270 for 12 reps. Did some alternating db curls with 50's. All and all felt pretty good about it. I didn't eat nearly enough today. Just got home from 43 minutes on the treadmill, 130 bpm, 2.08 miles, it said '503 calories'. sleep

07-13-2006, 04:36 AM	#9
Psychoholic IronMass Donator Join Date: Oct 2005 Location: Loganville, GA Posts: 560 Recipes: 0 Rep Power: 20	Didn't go to the gym today, but I did bring my clothes to work with me so I can go do some some cardio later. trying to figure out what to eat right now.

07-14-2006, 04:39 PM	#10
Psychoholic IronMass Donator Join Date: Oct 2005 Location: Loganville, GA Posts: 560 Recipes: 0 Rep Power: 20	Well yesterday got off work at 10 in the morning (long ass day), then went and saw a client until about 4:30 in the afternoon. Got home and PASSED OUT. About to head to the gym. Chris

07-16-2006, 07:41 AM	#11
Psychoholic IronMass Donator Join Date: Oct 2005 Location: Loganville, GA Posts: 560 Recipes: 0 Rep Power: 20	OOOoooooh, supplement fairy came today: Got me a case of RTD Muscle Milk 'Mocha Joe', got a tub of Nucare's Chocolate protein powder, and most importantly THEY SELL EPHEDRA AGAIN! I'm stoked about this. I bought a bottle of Stimerex-ES (25 mg ephedra, 80 mg caffiene). This is what the bottle also says: Sida Cordifolia Extract (leaves) (25mg ephedrine group alkaloids), Acacia Rigidula 70% (leaves), Theobroma Cocoa Extract, Phenylethylamine HCL, Citrus Aurantium 30% extract (fruit), Green Tea Extract (leaves), Yohimbe Extract (bark), Naringen (fruit), 6-7 Dihydroxy bergamottin (fruit). Can't wait to start this. I do have to give up my NO products for a bit (ephedra and vaso-dialators don't mix well), but it's cool. Also in the news, my wife is starting the Body For Life thing for the next 12 weeks. We'll see how that works out. Chris

07-17-2006, 12:07 PM	#12
Psychoholic IronMass Donator Join Date: Oct 2005 Location: Loganville, GA Posts: 560 Recipes: 0 Rep Power: 20	Food was decent today: 2154 calories, 236.5 g protein, 66 carbs, 97.5 grams of fat (a bit high). Still working on my balance a bit, and I cheated with a burger out of pure frustration. Heading to the gym to do some treadmill time.

07-17-2006, 02:56 PM	#13
Psychoholic IronMass Donator Join Date: Oct 2005 Location: Loganville, GA Posts: 560 Recipes: 0 Rep Power: 20	treadmill: 43:37, 3.0 mph, 6.0 incline (7.0 most of the time) - says calories were 533, 2.09 miles

07-18-2006, 07:43 AM	#14
Psychoholic IronMass Donator Join Date: Oct 2005 Location: Loganville, GA Posts: 560 Recipes: 0 Rep Power: 20	DB flat bench: worked up to 6 x 115's overhead hammer press: 13 x 2 plates on each side shrugs: shrug machine with 4 plates each side standing side raises, 10 x 30's Food is going pretty well today so far.

07-19-2006, 02:18 AM	#15
Psychoholic IronMass Donator Join Date: Oct 2005 Location: Loganville, GA Posts: 560 Recipes: 0 Rep Power: 20	Treadmill: 33:37 minutes, 3.0 mph, 6.0 incline, 1.58 miles, 376 calories.

07-19-2006, 02:19 AM	#16
Psychoholic IronMass Donator Join Date: Oct 2005 Location: Loganville, GA Posts: 560 Recipes: 0 Rep Power: 20	Iso-lat pulldown machine 12 x 270 (new pb) bb rows, 3 x 10 x 135 DL: 2 x 315 (time issue) alt db curls: 12 x 40's

07-19-2006, 03:57 PM	#17
Psychoholic IronMass Donator Join Date: Oct 2005 Location: Loganville, GA Posts: 560 Recipes: 0 Rep Power: 20	treadmill: 45:37, 3.0 mph, 6.0 incline, 130 bpm, 537 calories, 2.22 miles. (I'm not sure how I do the same basic amount of distance, but the calorie thing shows up different every time)