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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, ¼ cup tomato, ¼ 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:

EricT 07-25-2006 10:32 AM

Oh I can cook my ass off. Unfortunately BB'g keeps you in such a hurry all the time.

verbatimreturned 07-31-2006 04:15 AM

Tuesday- Legs

Squats- 135x15, 225x12, asthma attackx1, 135x15
SLDL- 115x15, 115x15, 115x15
Leg Curls- 90x15, 80x15, 80x15
Leg Press- 2 Platesx15, 2 Platesx15, 2 Platesx15
Leg Extensions- 75x15, 75x15, 75x15
Standing Calf Raises- 140x15, 140x15, 140x15
Seated Calf Raises- 90x15, 90x15, 90x15

30 Minutes of cardio after

Overall Impression- Absolutly the worst leg days I've had in my whole damm life....seriously lol

verbatimreturned 07-31-2006 04:18 AM

Wednesday-Back

Bent Over Rows- 115x15, 115x15, 115x15
1 Arm Dumbbell Rows- 60x15, 60x15, 60x15
Cable Pull Downs (Serratus thing)- 70x15, 70x15, 70x15
Wide Grip Pulldowns- 160x15, 150x15, 150x15
Barbell Shurs (Gym to crowded for dumbell)- 225x15, 225x15, 225x15
hyperextensions 45x15, 45x15, 45x15

30 Minutes of cardio after

verbatimreturned 07-31-2006 04:23 AM

Friday- Arms

Barbell Curls- 60x15, 60x15, 60x15
Preacher Curls- (Did these with dumbells) 30x15, 30x15, 30x15
Hammer Curls- 45x15, 45x15, 45x15
Tricep Pushdown W/ rope- 90x15, 90x15, 90x15
Overhead Dumbell Extension- 55x15, 55x15, 50x15
Weighted Dips (can't do these with more weight to bodyweight so I used the machine that subtracts weight from your bodyweight) 110x15, 110x15, 110x15
V-Ups- btwx25, btwx25, btwx25
Leg Raises- btwx25, btwx25, btwx25

verbatimreturned 07-31-2006 04:27 AM

Saturday- Shoulders

Standing Military Press (not Dumbbell)- 95x12, 75x15, 75x15
Seated front dumbbell raises- 20x15, 20x15, 20x15
Standing laterals- 15x15, 15x15, 20x15
Bent Over Rear-Delt Flies- 20x15, 25x15, 25x15
Seated Calf Raise- 90x15, 110x15, 130x15
Standing Calf Raises- 120x15, 130x15, 140x15
30 Minutes of cardio

Darkhorse 07-31-2006 04:17 PM

Wicked DOMS? Are you feeling run down at all?

verbatimreturned 07-31-2006 07:19 PM

DOMS really isnt that bad, well not as bad as I was thinking really at all.

As far as being run down, leg day was HORRIBLE seriously, the worst thing I had ever experienced in my life as far as the gym goes.

Just a few notes for everyone, really didn't go into much detail besides the training part of things, I've been using Almonds instead of Peanut butter because I feel its more accurate, except for the 1 tbsp. pre-workout...which is amazing really help IMO I'm also throwing in some fiber in my protein shakes every so often to help myself..."cleanse" myself lol. Every so often I will throw in some detailed notes when I want to mention something, just so I dont forget

verbatimreturned 08-01-2006 08:27 PM

Week 2 – Goal is to increase the weight but drop the reps to 12

Monday-Chest
Incline Bench- 145x12, 145x12, 145x12
Flat Bench (Dumbbells not barbell cuz these people we taking FOREVER) 60x12, 60x12, 60x12
Dumbbell flies- 40x12, 40x12, 40x12
Pushups- to failure was about 20-25 reps

30 minutes of cardio after

verbatimreturned 08-01-2006 08:33 PM

Tuesday- Legs
Tried to push it this week since last week was horrible as far as leg day went
Squats-225x12, 225x12, 225x12
SLDL- 135x12, 135x12, 135x12
Leg Curls- 90x12, 90x12, 90x12
Leg Press- 3 platesx12x3sets
Leg Extensions- 135x12, 135x12, 135x12
Standing calf raises- 120x12, 120x12, 120x12
Seated Calf Raises- 110x12, 110x12, 110x12

30 minutes of cardio after.....better than last week at least. Weighted myself this morning for the hell of it after meal 1,Down to 190.1 lbs. so the weight is coming off

verbatimreturned 08-09-2006 05:55 PM


Wednesday- Back

Bent over Barbell rows 135x12, 135x12, 135x12
1 arm dumbbell rows 65x12, 65x12, 65x12
cable pull downs 90x12, 90x12, 90x12
Wide Grip pull downs 170 x12, 170x12, 170x12
Dumbbell shrugs 245x12, 245x12, 245x12
Hyperextensions 45x12, 45x12, 45x12

verbatimreturned 08-09-2006 05:58 PM

Friday-Arms
Barbell Curls- 70x12, 70x12, 70x12
Preacher (dumbell)- 40x12, 40x12, 40x12
Hammer Curls- 40x12, 40x12, 40x12
Tricep Pressdown W/ rope- 100x12, 100x12, 100x12
Overhead Dumbbell 60x12, 60x12, 60x12
Dips 130x12, 130x12, 130x12
V-ups BWTx25x3sets
Leg Raises BWTx25x3sets

verbatimreturned 08-09-2006 06:00 PM

Saturday-Shoulders
Standing Military Press- 85x12, 85x12, 85x12
Seated Dumbbell Raise- 25x12, 25x12, 25x12
Standing Laterals 25x12, 25x12, 25x12
Rear Delts- 30x12, 30x12, 30x12
Skipped Calves because I did this at my house, not gym. Couldn't make it there

verbatimreturned 08-09-2006 06:01 PM

Monday-Chest
Missed Workout, decided not to do this on tuesday because I dont want to really have to do shoulder sunday then chest the next day...bad excuse^

verbatimreturned 08-09-2006 06:03 PM

Tuesday-Legs
Squats-235x15, 235x15, 235x15
Stiff Leg deads- 145x15, 145x15, 145x15
Leg curls 100x15, 100x15, 100x15
Leg press- 4 plates each sidex15x3 sets
Leg Extension- 145x15, 145x15, 145x15
Standing calve raise 130x15, 130x15, 130x15
seated calve 120x15, 120x12, 120x15

ChinPieceDave667 08-10-2006 05:46 AM

wow talk about an update.

verbatimreturned 08-10-2006 07:24 AM

Haha I know I was so far behind with this journal

verbatimreturned 08-21-2006 04:58 PM

Alright finally I'm back in business, training has been so screwed up lately due to getting a new job (training for it) plus I needed to go and take a vacation, I didn't do much damage as far as weight gain goes, I made sure to eat somewhat clean, I will jump on the scale tommorow morning just to see how much weight I've gained I'm assuming a lb. or 2 tops because I don't look like I've gained much at all visably. So just as a heads up to everyone I decided to forget about the third week even though I only completely half of it and I'm now starting up again at week 4.

Week Four-Monday-Chest day
Inclined bench 155x12, 155x12, 155x12
flat Dumbbell press 65x12, 65x12, 65x12
Flies 40x12, 40x12, 40x12
Crunches 3 sets 25 reps
reverse crunches 3 sets 25 reps
Farmer walk- Took some 85lb. dumbells and walked from one side of the gym to the other, don't know how many feet that is (which was a bitch because people see that I'm coming and decide its cool to stay in the way, I think I should just drop the dumbbells on their feet :) ) hopefully with this I can work on my grip strength which I believe is holding me back when it comes to back day

30 minutes of cardio work on the treadmill

This saturday I also recieved Primal EAA which I will be working into my supplement regiment, further details can be found in my Supplement testing thread of this product (which I will start later on tonight)

verbatimreturned 08-25-2006 11:00 AM

Leg day- Tuesday

Missed workout, should have done wednesday but I actually missed two days in the gym both tuesday and wednesday's workout. So I figured I would skip foward....I've been so bad lately. Diet is on point though and I'm weighting in at 188.1 somehow

verbatimreturned 08-25-2006 11:02 AM

Wednesday- Back
Bent Over Rows- 145x12
Dumbbell Rows- 70x12
Cable Serratus thing-100x12
Pulldowns- 170x12 (Grip is still being a bitch)
Hyperextensions-45x12 (did these first because I'm forearms were tired)
Shrugs 255x12

GuardDog 08-26-2006 03:47 AM

Great log. I read the book too and was wondering on how well it would work.


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