Age: 30
Gender: Male
Weight: 213
BF%: 23.5
Goals: 32 Waist
10% bodyfat
Some type of definition for my biceps
Clear definition in the quads

I will be cutting and starting out with 2 days of cardio and between 5-6 days of weight training. Starting out with 3 sets of 10 reps on most exercises. There will be some compound sets included, mainly for legs and shoulders and possibly biceps.

Diet will be monitored closely and has been already. Starchy carbs will be basically cut out after 2:30pm and all carbs afterwards will be from vegetables or Kwick Karb for PWO.

I am currently using:

Lipo-AM
Lipo-PM
IGF-2
Adam Multi
Flax Oil
FIsh Oil Caps
Adam Multi
Kwick Karb
ON Whey
Xtend

Pictures will be posted either this evening or tomorrow night.

GD, do I need a code or will a newspaper work?

Hey Scalato,
I'm glad your joining this comp too. You'll need a code since we aren't doing the newspapers on this one. Send me a PM when your ready for it to put in the pics.
Good luck bro
GD

Workout: Phenomenal. Extremely focused and really was able to concentrate on the muscles involved in the movement. I also think using a little bit lighter weight and going to 10 reps with full concentration is helping. I had a mjaor pump in both biceps yesterday, almost lost my dinner, and nearly had to stop because they were so painful. But, I finished the entire workout.

Squats
Leg Press
Calf Raise
Super Set: Leg Ext and LEg Curl

Dbell Curl
Hammer Curl
Cable Curl

Diet was spot on and will post what I have been eating very soon and pictures will be posted tonight.

I tried to attach them here but it wouldn't work, so, links will have to do sorry. Unless a mod. is able to do it.

Yes, I know. I will be clean shaven and work on all poses throughout this competition. I feel alot more confident about this competition as I have been waiting to cut since basically January. Even though I am sure there will be more competition, I still feel good and am very much looking forward to giving my all in this.

Good luck with the comp

Good morning everyone. Had a wonderful cardio session this morning. 15 minutes treadmill (HIIT), 10 minutes stair stepper, 10 minutes bike (HIIT), 10 minute cooldown on the treadmill. Feel absolutely great.

From Wednesday night:

Smith Press
Upright rows
superset: side and front raises (absolutely kills me)

Lat pulldown
Seated row
Chins

Note:
Felt a pinch in my back on the last set of upright rows and the next day it was difficult for me to turn my head without feeling the pinch.

Well, had full intentions of working legs tonight but due to work being so strenuous I'm not able to. I started sweating this morning at around 8:30 and didn't have a change of boxers soooo, I stayed sweaty and walked around all day and developed crotch rot or a small rash. It absolutely kills to walk regular and I have to walk with my legs far apart to make it feel good. So, I will be taking the evening off, taking the gf out to a healthy dinner and recuperating.

PS - I feel like I did cardio all day today with the heat and constant walking around and sweating. Definitely burned major calories today. Will hit the weights hard tomorrow as I'm getting off work early, working out, and then going to an Arena Football game.

Sorry for the missed day yesterday but it was pretty much a repeat of Friday with major walking and moving chairs and towel bins in the heat. Wasn't able to make it to the gym as I got off too late and went to an Arena Football game.

As for today, Sunday, cheat day!!! Went to Sweet Tomatoes for their breakfast. One of the best deals around. Have also had a shake and alot of water. Getting ready to eat some stew meat. Will be doing cardio tonight and legs. Will post again after workout.

Had a great workout this evening. Went balls to the wall with legs.

Squats
Walking dbell lunges
Calf Press
Superset with leg extensions and leg curls

Could barely walk up the steps to get out of there but damn it felt good!!!!

Usual diet today and I promise I will post it, more than likely on Wednesday. Was not able to weigh-in and do bf measurements today but will do so tomorrow.

Started feeling DOMS throughout the day in my legs and am really feeling it now. Feels more like the mid-workout pump than soreness.

Tonight's workout went well with chest and tris.

Flat bench 3x10
Incline dbell 3x10 (went up 5 pounds)
Incline dbell flye 3x10 (went up 5 pounds)

V-bar pushdown 3x10
Skulls 3x10 (went up 2.5 on each side)

All in all a decent workout but I don't feel that it was one of my better ones even though I went up in some exercises. Weird.

From Tuesday 4/17

Weight: 210 (-6)
BF%: 21 (-2.5)

So far so good on the results.

Workout:

Smith Press (+2.5 pounds each side)
Upright rows (+2.5 pounds each side)
Superset with side and front raises

Lat Pulldown
Seated Rows (+10 pounds)
Chins (took off another 10 pounds on assisted machine and still managed 3x8)

Surprising strength gains for me as these two are typically my weakest body parts so I am very happy with that.

Other:

Still DOMS from Sunday's leg workout. Cardio Wednesday morning.

Thursday 4/19

Workout: Pounded the crap out of legs and bis

Squats (added 2.5 to each side and still squeezed out 3 sets of 10)
Leg Press (added 10 pounds to each side and same as above)
Calf Raise (added 5 to each side)
Leg Curl (added 5)

Dbell Curl (was only able to squeeze out 1 more rep for 10,10,8
Hammer Curl (went up 5 pounds on each side and did 3 sets of 8)
Cable Curl (went up 10 pounds and did 3 sets of 10)

Nothing like tasting your own vomit to keep you going toward the end of the workout.

4/20 Friday

Diet: Nothing new to report other than it's the same as it has been, right on target.

Workout: Strength was way up tonight.

Flat dbell (5lb increase and was able to complete 3 sets of 10)
Incline bbell (5lb increase on each side for sets of 9,9,8)
Flat flye (5lb increase for 3 sets of 10)

Tri Push w/rope (went up 20 lbs for 3 sets of 10!!!)
Incline Skulls (5lb increase for 3 sets of 10)
Cable Kickbacks (went up 10 lbs for sets of 8,8,8 on right and 7,7,7 on left)

Other:

Besides the nice strength increase nothing new to report. By the way, I am lifting more weight NOW than while I was bulking or have lifted while taking SD. So, I have lost 6 pounds to-date and my strength is increasing. Nice results applied nutriceuticals.

From 4/21 - Saturday


Workout: Ran a 5K with the gf today and had plenty of energy and stamina for the entire thing. Also, no shin splints (woo hoo).

As far as diet it was a cheat day so we went to Cracker Barrel afterwards but ate pretty well for the rest of the day.

4/22 Sunday


Feeling: Have some soreness in the chest from Friday's workout and calves and shins are both sore from the run yesterday

Workout:

Dbell shoulder press (+5 lbs for 3x10)
Shrugs (+5 lbs for 3x10)
Upright bbell row (+2.5 lbs for 3x10)

V-bar pulldown (+10 lbs for 3x10)
1-arm dbell row (+5 lbs for 3x10)
Pullover (+10 lbs for 3x10)

Flet great moving up a little bit on everything tonight. Some might be questioning my intensity at the beginning of this journal due to the fact that most of my weights seem to be going up. I can assure you that I am sweating just as much now as I was when I started. My shirt is soaked, my eyes sting, I feel like puking...that's the way it is for every workout. SFW

4/23 Monday

End of Week 3 Weigh-In: 208 (-8 total pounds)
BF %: 19.8 (-3.7)
Waist: Can squeeze into the 32's but the pockets look stretched and it's hard to button. 33's are pretty good.

Cardio tonight and will update afterwards.

Well, very happy with the week 3 results and everything seems to be falling into place. I'm working on tweaking the diet for month 2 of the cut.

Currently

6:15AM 4 egg whites, 2 whole eggs, 1/2 grapefruit, 1/2 cup oats w/ 1/2 scoop ON

8:30AM 1/2 cup brown rice with 5 oz. ground turkey breast

10:30AM 1 can tuna mixed with flax oil, carrots

12:30PM 1/2 plate of lettuce with dry tuna, 1/2 cup cheese, and 2 hard-boiled
eggs. Also have 1 grilled chicken breast.

2:30PM 2 scoops ON with flax oil

4:30PM steak and green veggies

6:30PM 2 scoops Xtend with 18 grams WMS in water (pre-workout)

7:30PM 2 scoops Xtend with 18 grams WMS in water (during workout)

8:45PM 18 grams WMS in water (immediately after workout)

9:15PM 2 scoops ON, 1/2 cup oats in water

10:00PM Metamucil

That's pretty much what I have everyday.

From Tuesday night

Workout: Awesome. Incredible pump in the legs and biceps.

Squat (+2.5 each side from last workout 3x10)
Leg Press (+15 on each side 10,8,8)
Std. Curl (no change from last time 3x10)
Calf Press (+15 total for 3x10)

Dbell Curl (finally got 3 sets of 10)
Dbell Hammer (finally got 3 sets of 10)
EZ Bar Rev. Curl (same as previous 3x9)

Other:
Really concentrated on the bicep movement during all curls and the pump was incredible. I think I'm starting to see a little progress in their development.

Doing some research on HIT and may switch to that after this first month is over. Thinking of a split like this:

Sunday - HIT
Monday - Cardio
Tuesday - HIT
Wednesday - Cardio
Thursday - HIT
Friday - Cardio
Saturday - OFF