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 |
Anxious to see some good results. Great book!
From what I've heard so far, the spinach and asparagus really makes a BIG difference! |
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. |
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. |
: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). |
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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: |
My press is the bane of my existence. But it's tricep and shoulders that are number 1 and 2 on that.
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I'm very interested to see how this works out..
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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. |
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Oh I can cook my ass off. Unfortunately BB'g keeps you in such a hurry all the time.
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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 |
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 |
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 |
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 |
Wicked DOMS? Are you feeling run down at all?
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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 |
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 |
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 |
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 |
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 |
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 |
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^ |
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 |
wow talk about an update.
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Haha I know I was so far behind with this journal
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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) |
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 |
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 |
Great log. I read the book too and was wondering on how well it would work.
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