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verbatimreturned 07-24-2006 06:44 PM

Verbatim's "Hey theres actually science behind this....Cutting Journal"
 
I'm going to be running the Cut Diet 2500 from Game Over by Chuck Rudolph.

For a more details on the diet, or how to purchase the book you can go to http://www.cutdiet.com/

Heres the basic layout of what I will be doing for the next 12 weeks.

Cut Diet 2500 (calorie) Diet Summary

Meal 1
-6 Egg Whites
-1 Whole Egg
-1 oz grilled chicken
-1 cup Steamed Broccoli
-4 tsp peanut butter or 12 almonds
-8 oz Grapefruit
-1 Multivitamin, 2 fish oil (each softgel with 180mg EPA and 120mg DHA)

Meal 2
-2 Scoop Whey Protein+ 5g glutamine
-2 tbsp Peanut Butter
-1 Cup steamed broccoli

Meal 3
- 5 oz Chicken/Halibut/Sirloin Fillet/Tuna/Turkey
- 1.5 cups Broccoli
- 1 tbsp Flax/2tbsp peanut butter/18 almonds
- 1 Multivitamin, 2 fish oil

Meal 4
- 5 oz Chicken/Halibut/Sirloin Fillet/Tuna/Turkey
- 1 cup Broccoli
- 2 tbsp peanut butter/18 almonds
- 2 fish oil

Meal 5
- 2 scoops Whey Protein+ 5 grams Glutamine
- 18 Almonds
- 1 cup Broccoli
- Multivitamin

Meal 6
- 6 oz Chicken/Halibut/Sirloin Fillet/Tuna/Turkey
- 1 cup broccoli or asparagus or green beans or 1 cup lettuce, cup tomato, cup cucumber
- 2 oz. avocado, 2 tbsp of reduced fat dressing
- 8 oz. Grapefruit
- 2 fish oil
Meal 7
- 5 oz Chicken/Halibut/Sirloin Fillet/Tuna/Turkey
-1/2 cup steamed broccoli
- 2 oz avocado
- 2 fish oil, ZMA


Protein- 300g=1200 calories
Carbohydrates- 100g=400 calories
Fat-100g=900 calories


During Workout Shake- 1.5 whey with 6-8 scoops Xtend in 20-24 oz water
Pre-Workout Supplements- 1 multivitamin, 1 tbsp peanut butter, thermogenic (depends on time of day)

Conditioning week training weeks 1-4
Rest 60 seconds between sets, goal is to adjust the weight (increase the load(weight) and the volume (reps) decreases)
Week1- Goal is to pick a weight for a rep range of 15 reps for 3 sets
Week 2 Goal is to increase the weight but drop the reps to 12
Week 3- Goal is to increase the weight but increase rep range to 15
Week 4- good is to increase the weight but drop the reps down to 12

Monday- Chest
Inclined barbell press- 3-4 sets 12-15 reps
Flat Bench press- same
Dumbbell Flys- same
Pushups- to failure
Crunches 3-4 sets 25 reps
Reverse Crunches-3-4 sets 25 reps

Tuesday- Legs
Squats 3-4 sets 12-15 reps
Stiff leg dead lift
Leg Curl
Leg Press
Leg Extension
Standing Calf Raise
Seated Calf Raise

Wednesday- Back
Bent over Barbell rows 3-4 sets 12-15 reps
1 arm dumbbell rows
cable pull downs (like a dumbbell pull over but with the cable standing)
Wide Grip pull downs
Dumbbell shrugs
Hyperextensions

Friday- Arms
Standing Barbell curls- 3-4 sets 12-15 reps
Preacher Curls
Hammer curls
Tricep pressdown with V-bar or Rope
Over head dumbbell extensions of skull crushers
Weighted dips
V-ups 3-4 sets 25 reps
Leg Raises 3-4 sets 25 reps

Saturday- Shoulders
Dumbbell military press(no back support) 3-4 sets 12-15 reps
Seat front dumbbell raise(no back support)
Standing side lateral raise
Rear deltoid machine or bent over rear delt fly
Seated calf raises 4 sets 15
Standing calf raises 4 sets 15

30-45 minutes of cardio before or after weights with heart rate at 130-150


Growth/strength weeks 5-8
Week 1- goal= rep range of 10 reps for 5 sets
Week 2- Goal= increase weight but must get 8 reps for 5 sets
Week 3- goal is to incfcrease weight, but must get 6 reps for 5 sets
Week 4- goal is to increase he weight and increase the sets, but must get 8 reps for 6 sets

Monday-Chest
Incline Dumbbel press 5-6 sets 6-10 reps
Flat dumbbell press
Peck deck
Pushups-to failure
V-ups 3-4 sets 25 reps
Leg raises 3-4 sets 25 reps

Tuesday- Legs
Squats 5-6 sets 6-10 reps
Stiff leg dead lift
Leg curl
Stationary barbell lunges
Leg extension
Standing calf raise 3-4 8-12 reps
Seated calf raises 3-4 8-12 reps

Wednesday-back
High row wide grip 5-6 sets 6-10 reps
Close grip low row
Wide grip pull downs
Dumbbell pull overs
Barbell shurs 5-6 sets 6-10 reps
Hyperextensions 3 sets 8-10 reps (Smooth and controlled)

Friday- arms

Standing dumbbell curls 5-6 sets 6-10 reps
Single arm dumbbell preacher curls
Concentration curls 3 sets 8-10 reps
Close grip bench
V bar press down
Sincle arm over the head extension 3 sets 8-10 reps
Toe touches 3-4 sets 25 reps
Roman chair knee ups 3-4 sets 25 reps

Saturday- shoulders
Dumbbell military press (no back support) 5-6 sets 6-10 reps
Seat front dumbbell raise (no back suppot0 5-6 sets 6-10 reps
Standing side lateral raise
Rear delt fly/deltoid machine (whichever90
Standing calf raises 3-4 sets 8-12
Seated calf raises 3-4 sets 8-12 reps

30-45 minutes cardio before or after heart rate at 130-150

Weeks 9-12 strength/growth
Weeks 1 and 2- goals is to adjust the weight (decrease the load as the volume increases to get four reps on every exercise
Weeks 3 and 4- goal is to maintain the samed weight but to increase the reps to six and perform 6 sets

Monday-Chest
Incline barbell press 5-6 sets 4-6 reps
Flat bench press
Dumbbell flys 3-4 sets 6-8 reps (smooth and controlled)
Pushups to failer
Crunches 3-4 sets 25 reps
Reverse crunches 3-4 sets 25 reps

Tuesday- legs
Squat 5-6 sets 4-6 reps
Staright leg dealift
Leg curl 3-4 sets 6-8 reps
Leg press
Leg extension 3-4 sets 6-8 reps
Standing calf raises 3-4 sets 8-12 rep
Seated calf raises 3-4 sets 8-12 reps

Wednesday- back
Bent over barbell row 5-6 sets 4-6 reps
1 arm dumbbell rows
cable pull downs 3-4 sets 6-8 rep
wide frip pull downs
dumbbell shurs 5-6 sets 4-6 reps
hyperextensions 3 sets 8-12 reps

Friday-arms
Standing barbell curls 5-6 sets 4-6 reps
Preacher curls
Seated hammer curls 3-4 sets 6-8 reps
Trecep press dopwn with V-bar or rope 5-6 sets 4-6 reps
Weighted dips
Over the head extensions using ROPE or skull crushers 3-4 sets 6-8 reps
V-ups 3-4 sets 25 reps
Leg raises 3-4 sets 25 reps

Saturday- shoulders
Dumbbell military press(no back support) 5-6 sets 4-6 reps
Seat front dumbbell raise (no back support)
Standing side laterals
Rear delt flys
Standing calf raises 3-4 sets 8-12 reps
Seated calf raises 3-4 sets 8-12 reps

30-45 minutes of cardio before or after weights heart rate 130-150

Every 21st meal is a "The Carb Meal". is is the last meal and it replaces meal 7. The carb meal must be eaten in this order

1) 1.5 cups steamed greeen beans or asparagus

2) 3/4 cup oatmeal (measured dry)
-2 tbsp raisins
-1 tbsp honey
-4-6 packets splenda for sweetening
-1 tbsp benecol light or 18 almonds

3)7.5 oz sweet potato
-2 tbsp peanut butter or almond butter
4-6 packets splenda for sweetening

Darkhorse 07-24-2006 06:49 PM

Anxious to see some good results. Great book!

From what I've heard so far, the spinach and asparagus really makes a BIG difference!

verbatimreturned 07-24-2006 06:53 PM

Starting Stats, Goals, Etc.

Height:5'8
Weight: 191.2
Bf%: (no idea)
Goals: To eliminate as much fat as possible without significantly shifting my weight, as in losing fat weight but replacing it with muscle weight.

I will plan to run this diet for 12 weeks instead of the full 16 weeks.

verbatimreturned 07-24-2006 06:57 PM

Monday, July 24, 2006

Chest day
note: my chest is weak as shit, so no laughting mofos!

Incline Bench
135x15,145x15, 135x15
Flat Bench
135x15, 125x15,135x15
Dumbell Flies
35x15, 30x15,35x15
Push-ups
Set to failure...didn't count these just did them. So far so good, first day of this diet I felt not to good, but this is what I expected. Will update daily

Did 30 minutes of cardio post workout as well.

EricT 07-24-2006 07:25 PM

:biglaugh: Your chest is SOOOO weak!

Good luck, bro. BTW, there is supposed to be a chemical in aspargus, spinach, watercress, and some others, that was shown to boost test (there, I said something).

verbatimreturned 07-24-2006 07:30 PM

Quote:

Originally Posted by Eric3237
:biglaugh: Your chest is SOOOO weak!

Good luck, bro. BTW, there is supposed to be a chemical in aspargus, spinach, watercress, and some others, that was shown to boost test (there, I said something).


Your right my chest is "Fo Shyte" just bring it out and make me feel even worse about my insecurities. :biglaugh:

Yeah I'm supposted to be eating more Aspargus, but broccoli is easier. But if the stuff raises test levels then I'll do the extra cooking. :spam:

EricT 07-24-2006 07:44 PM

My press is the bane of my existence. But it's tricep and shoulders that are number 1 and 2 on that.

ChinPieceDave667 07-25-2006 07:23 AM

I'm very interested to see how this works out..

EricT 07-25-2006 09:38 AM

Quote:

Originally Posted by verb
Yeah I'm supposted to be eating more Aspargus, but broccoli is easier. But if the stuff raises test levels then I'll do the extra cooking.

Extra cooking?

Well I don't know if they REALLY raise test. I think that chemical is available as a supp though. But if you're supposed to be eating them it's easy to cook em up. For spinach just throw some in a skillet with at little olive oil and wilt it down. A little salt and your good to go. Of course fresh spinach can be eaten as a salad. Sesame oil also is the bomb with that. For asparagus roast them in the oven. Best way by far. I think about 375. Same thing just sprinkle on some olive oil or sesame oil, some sea salt and put em in the oven. I actually put on some sesame seeds and it's prefect. Retains more vitamins and stuff and if you get the small (young) ones they cook up really quick. And before you complain, it's just as easy to put some on a baking sheet as it is to boil them or steam them. Maybe easier.

verbatimreturned 07-25-2006 10:07 AM

Quote:

Originally Posted by Eric3237
Extra cooking?

Well I don't know if they REALLY raise test. I think that chemical is available as a supp though. But if you're supposed to be eating them it's easy to cook em up. For spinach just throw some in a skillet with at little olive oil and wilt it down. A little salt and your good to go. Of course fresh spinach can be eaten as a salad. Sesame oil also is the bomb with that. For asparagus roast them in the oven. Best way by far. I think about 375. Same thing just sprinkle on some olive oil or sesame oil, some sea salt and put em in the oven. I actually put on some sesame seeds and it's prefect. Retains more vitamins and stuff and if you get the small (young) ones they cook up really quick. And before you complain, it's just as easy to put some on a baking sheet as it is to boil them or steam them. Maybe easier.

I thought I was giving the cooking lessons around here, but I think you have me beat man hahaha (Flawed will know what I'm talking about) :biglaugh:


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