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07-24-2006, 06:44 PM
| #1 (permalink) |
| Rank: Lightweight Experience: 2-3 Years Join Date: Apr 2005 Location: new york
Posts: 1,422
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Gender:  |  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 |
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07-24-2006, 06:53 PM
| #3 (permalink) |
| Rank: Lightweight Experience: 2-3 Years Join Date: Apr 2005 Location: new york
Posts: 1,422
Country:
Gender: | 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. |
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07-24-2006, 06:57 PM
| #4 (permalink) |
| Rank: Lightweight Experience: 2-3 Years Join Date: Apr 2005 Location: new york
Posts: 1,422
Country:
Gender: | 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. |
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07-24-2006, 07:25 PM
| #5 (permalink) |
| Moderator Rank: Heavyweight Experience: 7-10 Years Join Date: Jul 2005
Posts: 5,028
Country:
Gender: |  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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07-24-2006, 07:30 PM
| #6 (permalink) | |
| Rank: Lightweight Experience: 2-3 Years Join Date: Apr 2005 Location: new york
Posts: 1,422
Country:
Gender: | Quote:
Your right my chest is "Fo Shyte" just bring it out and make me feel even worse about my insecurities. 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.  | |
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07-25-2006, 09:38 AM
| #9 (permalink) | |
| Moderator Rank: Heavyweight Experience: 7-10 Years Join Date: Jul 2005
Posts: 5,028
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Gender: | Quote:
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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07-25-2006, 10:07 AM
| #10 (permalink) | |
| Rank: Lightweight Experience: 2-3 Years Join Date: Apr 2005 Location: new york
Posts: 1,422
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