The road to 8% bf.

[Frank.S]

Why 8%? I dont know. I just want to set this as a goal. I figure at 8% I will see my abs.

For the last 5.5 months ive been bulking.
Start: 180lbs 20%bf
Now: 200lbs at 15%bf
Goal: ___lbs at 8%bf (no idea of what im going to weigh in at)

Lifts:
Deadlift: 425lbs
Squat : 405
Bench : 315

Total: crappy 1145. (after this cut my next goal is to hit 1400lbs total raw).


Here is my plan:


Monday - Close grip bench, tricep extensions, Shrugs, speed non-box squat, speed bench, speed deads

Tuesday-

Wednesday - Legs (Squats, good mornings, calfs, lunges, leg press)

Thursday-

Friday-

Saturday - Back (Deadlifts, BO rows (machine ender), Lat pulldowns/wg pullups, Heavy ab work (incl side bends))

Sunday - Benchpress, Chinups, Cheat curls, Forearm deaflift, wrist curls, Farmers walk

All done 6 x 5 with the speed stuff done 8 x 4.



CARDIO:
Every day except wednesday.
Early morning low intensity cardio for 45mins.

My job is in construction. Honestly I think I burn more calories doing that then anything else. With this and the morning cardio I should be good.


Diet:
3000Cals a day, spread out throughout the day of course. Will get at least 225g of protien per day.

After results begin to slow down, I will move onto carb cycling as in the past thats helped me.

Supplements:
Fish oil (200/400 caps) x 6 per day.
Multi Vit
Whey protiens (ON).


Ive been following this program Since monday without the log. Already lost 2lbs (I started at 202). Im hoping this log helps motivate me, mostly with those early morning cardios!

Hopefully I can reach my goal mid-august. I think its reasonable.
Pics soon hopefully I have no camera.

[Frank.S]

Workout today:

Benchpress, Chinups, Cheat curls, Forearm deaflift, wrist curls, Farmers walk

Bench 5x5
250lbs (couldnt make the last set without assistance)

Chinups 6 x 4
Weighted 10/25/10/0 lbs

Cheat curls 6 x 4
115lbs

Forearm deadlift (wheelbarrow style, kind of custom excercize..)
4 x 10 second holds
250lbs

Wrist curls 6 x 4
60lbs

Farmers walk 3x gym legnth
110lbs per arm. Gym needs heavier weights.

[Frank.S]

Diet today:

2 peices of bread
2 tblspoon of natural peanut butter
2 tblspoon of rasberry jam

Workout

600ml of chocolate milk

150g of beef jerkey

1 scoop ON whey

will post rest of food and totals later tonight.

[Frank.S]

1 Multigrain bun
3 slices of chicken brest
1ts of mustard

100g of asperagus
400g of slamon.


Total: 3128

Fat: 117 1054 35%

Sat: 40 357 12%

Poly: 23 211 7%

Mono: 45 407 14%

Carbs: 247 858 28%

Fiber: 32 0 0%

Protein: 276 1104 37%

Alcohol: 0 0 0%
From Fitday.

Overshot my target calories by 128. Going to do for a bike ride tonight so hopefully it will even out.

[Frank.S]

Today so far:

2 eggs
2 peices of toast
2tbls peanut butter
2tbls jam

On shake x 2

multigrain bun
75g of chicken
1tbls mustard

Orange

200ml chocolate milk

more later

[Frank.S]

Workout Today:

Close grip bench: 185lbs
5 x 5

Skull crushers 100lbs
5 x 5

Power Shrugs 5 x 5
150lbs

Speed non box squat 145lbs
12 x 3

Speed deadlifts 215lbs
10 x 3

[Frank.S]

Not accurate.. but I just stepped on the scale today and I have dropped to 199! Maybe even less in the morning. This is going well.

More food:

500g of chicken breast
100g of spinach
Can of tuna
Calorie wise dressing
100g of brocolli

[Frank.S]

1 cup of cottage cheese

Day Totals:

Total: 2977

Fat: 130 1171 40%

Sat: 36 324 11%

Poly: 27 240 8%

Mono: 47 421 14%

Carbs: 161 552 19%

Fiber: 23 0 0%

Protein: 297 1189 41%

Alcohol: 0 0 0%

[Frank.S]

So far today:

3/4 cup of oatmeal
1 scoop ON whey
green tea

120g beef jerkey

4 peices of flax bread

100g of chicken breast

1tblspoon mustard

2 scoops ON whey

Apple

1/4 cucumber

500ml 1% milk

[Frank.S]

300g of chicken breast

200g of spinach

1 mango

50g of peas

100g of watermelon


Not the greatest day.. To many carbs not enough protein. To tired to put it into fitday right now.

Legs still feeling tired, hopefully they are recovered enough tomorrow to go heavy.

Diet is working though. Ill do an accurate weigh in soon, but i think im around 197-198lbs. I just did some quick calcs and it looks like im going to have to get down to about 183lbs! ahhh so small. But its my goal im sticking to it. (200 at 15%bf = 170lbm... So at 170lbm to have 8% bf i w ould have to weigh 183.6lbs) I think if im going to drop that low I may as well take it to 181lbs to enter that weight class in powerlifting.

Well see how it goes. Hopefully I gain some stregnth during this cut so I dont have to go down to such a low weight.. but still 8% is my goal. Im sticking to it. Nothing is going to stop me.

[Frank.S]

Ahhhh lack of updates so little time.

Wont right down my diet. Its still 3000/day with only moderate carbs.

Got lots to do this weekend going to be hard to stay on 100% but ill be able too.

Last workout was awesome. I squated 405 (PR) once.. then on the way up it felt easy so i hit a double. I upped in to 415 and got it with some juice in the tank. I had no energy after that to try much higher though. In 2 weeks ill try to max again, Im thinking 420-425 might be hit!

[Frank.S]

It will be interesting to see if my deadlift has gone up. Guess ill find out on saturday if im feeling good.

[kjcreigh]

Those are some impressive numbers. How long have you been training for? And good luck with the 8%, I'm shooting for 10%, once I get there who knows what's next?
-Kevin

[Frank.S]

Thanks,
I havnt been training for very long. First time ive ever been to a gym was in january.. my new years resolution. Im built for powerlifting though, big frame, naturally sorta strong and I seem to be able to bring up my numbers easier then some.

Ahhhh im doing a long distance relationship thing and she came down for the last 4 days. Ive been keeping pretty constant but not enough time to post on here. Im down to 196 somehow.

Good luck on the 10% to kevin im sure youll make it.

[Frank.S]

Comparing old measurements so far..

Waist
37.5 now 36.9

Biceps
Still at 16.5

Chest still at 44

Forearms
13 to 13.25 (WEIRD, I double checked this one a few times)

Thighs
24.5 now 25 (my legs are sore)

So no muscles got smaller im down 5lbs now.

My abs for the first time in my entire life are starting to show though when I flex (just barely...).

And at the gym today some dude said I was looking bigger.. I dont really get that.

[Deserve]

Good luck on the cut. I know that some guys just post a link to fitday in their sig line so that it saves the energy of logging it twice.

[Frank.S]

Son of a....
At work I stepped on a nail and it went through my foot.

I cant stand on my foot, let alone do squats or presses. Litle change of plans. Ill be more sedetary now so ill drop cals about 200 to 2800, I should be able to ride my bike still but probally not run.

Going to be halarious going to the gym limping and only doing upper body for a week! haha. All of those "heavy squats and eads will hurt you" guy will be laughing! haha.

[Frank.S]

Cleaned up the diet a bit. Brought it down to 2200 cals for the last 2 days due to less physical work.. Down to 191lbs!!

What the hell!

Is this even possible or did my scale break. Everyone else in my family is around the same weight still on the scale they claim. Hmmmmm this is weird.

[Frank.S]

188lbs now. Unknown bodyfat.. im guessing maybe 12% or lower.

Morning walks are really doing it for me I think.

Looks like I need to get down to about 180 to have around 8% but well see.

My stregnth may be dropping now im not to sure. I ussually can do a 550lbs rack pull but my grip was giving out at about 520lbs yesterday. I did work all day right before, but still.. Felt like I had the power to bring it up, but I just couldnt hold on to the thing. Wish I had some chalk at the time to re-assure that it was just my grip.

[BFG]

daft question but why do all that extra running as opposed to simply eating less in the first place?

after all all it is doing is burning off the calories you neednt have eaten in the first place and also not allowing your body time to revover from a grueling workout.