It seems like there's a lot of info and journals on the board about bulking and lifting, but kind of a lack of cutting information, so I figred I'd contribute some. I'll try my best to update this as often as possible with progress, what I eat, and sometimes even how to cook it. I'd make a guess that this will be updated once or twice a week.
As a preface, I do my best to follow a modified version of the Dean Ornish 'diet', and have for a few years now. I say modified, because I take in a higher level of fats than he recommends (My 20-25% to his 10%). I also tend to eat meat with a lot of meals, while the Ornish diet in its ideal form, is a vegetarian way of eating.
Back in 2000, I was at work and they were taking pictures of people to put up on the intranet. The idea was that if you had a problem, you go see this guy. I was talking with one of the guys I worked with, and asked him, "Does this look bad?" "Yeah, it really does." Being 5'8" and 210lbs isn't a good idea, and I decided to do something about it.
I started off by going to the grocery store and buying food that I knew I should be eating. I also bought food that I liked eating, but instead of the regular, I bought the lighter versions. So ground beef became ground sirloin or very low-fat ground beef. Sour cream, miracle whip, cheese, etc all became light sour cream, light miracle whip and fat free cheese. You'd really be surprised how quickly you get used to the differences. The diet part I nailed; I've been eating right for years now. The getting active part, not so much.
Now I'm gonna start this American Beauty style and let you know that by the end of my first cutting cycle, I went from 210 lbs to 180 lbs. My pant size went from 38 to 34. I was feeling pretty good and getting lots of compliments. There was a problem, though; I accomplished all of this through 100% cardio. Not only had I probably lost a good amount of muscle (from the little upper body muscle I ever had to begin with), but I'd also lost the chance to more quickly lose weight. In that 12 week timeframe, I'd lost 30 pounds...but for all I know, I could've lost 60 and been at my goal a long time ago.
2000 was a long time ago, so what's happened recently? Now I'm back at school at the ripe old age of 25, getting my undergrad. Great environment, unless you're in my position. Last semester I somehow got back on the exercising schedule, doing almost exactly the same thing as before (100% cardio), and went from then 190 down to 180. I've yet to measure bodyfat, but that will be what I go by once I get my scale with BFA in the mail. It's not going to be entirely accurate, but it'll give a good picture of progress I think.
For the past month, I've been back on the program and actually feel this time like I did the first time around. Here's my routine (feel free to critique):
Every day (Abs)
I'm using an 8 lb medicine ball currently, and go straight from 1 set to another. (eg 1 set leg raises, 1 set oblique twists, 1 set leg raises, rinse and repeat)
Leg Raises 20x in 3 sets (demonstration, however I do one leg at a time)
Oblique twists 20x in 3 sets (demonstration, I use a medicine ball instead)
Six days a week (Cardio)
HIIT (High Intensity Interval Training)
On the treadmill, warmup for 5 minutes by increasing speed gradually from 2.5mph to 5.3mph and back down to 4.0mph for the final minute. Alternate the next twenty minutes with running at 7mph for one minute, and walking at 4mph for 1 minute. Reverse of the warmup to cool down. This is starting to feel like it may be getting easy, so this will probably see a change sometime soon.
Friday (Biceps/Triceps)
All are 3 sets (10, 8, 6 repetitions), increasing the weight on each set using machines for now. These are the exact machines I use.
Iso-Lateral Biceps Curl (pic)
Iso-Lateral Triceps Extension (pic)
Eagle Arm Curl (pic)
Arm extension (pic)
Sunday (Back/Chest)
All are 3 sets (10, 8, 6 repetitions), increasing the weight on each set using machines for now. These are the exact machines I use.
Iso-Lateral Row (pic)
Iso-Lateral Front Pulldown (pic)
Eagle Row (pic)
Eagle Chest Press (pic)
Iso-Lateral Decline Press (pic)
And that's the routine. I don't do any lower body exercises right now for two reasons. The first is that I want to be able to run six days a week, and the other is that I've always had fairly strong legs due to my years as a soccer player (can press about 500, possibly more). If you have any questions or comments, feel free. Otherwise I'll start with an update tomorrow of an average day of meals.
As a preface, I do my best to follow a modified version of the Dean Ornish 'diet', and have for a few years now. I say modified, because I take in a higher level of fats than he recommends (My 20-25% to his 10%). I also tend to eat meat with a lot of meals, while the Ornish diet in its ideal form, is a vegetarian way of eating.
Back in 2000, I was at work and they were taking pictures of people to put up on the intranet. The idea was that if you had a problem, you go see this guy. I was talking with one of the guys I worked with, and asked him, "Does this look bad?" "Yeah, it really does." Being 5'8" and 210lbs isn't a good idea, and I decided to do something about it.
I started off by going to the grocery store and buying food that I knew I should be eating. I also bought food that I liked eating, but instead of the regular, I bought the lighter versions. So ground beef became ground sirloin or very low-fat ground beef. Sour cream, miracle whip, cheese, etc all became light sour cream, light miracle whip and fat free cheese. You'd really be surprised how quickly you get used to the differences. The diet part I nailed; I've been eating right for years now. The getting active part, not so much.
Now I'm gonna start this American Beauty style and let you know that by the end of my first cutting cycle, I went from 210 lbs to 180 lbs. My pant size went from 38 to 34. I was feeling pretty good and getting lots of compliments. There was a problem, though; I accomplished all of this through 100% cardio. Not only had I probably lost a good amount of muscle (from the little upper body muscle I ever had to begin with), but I'd also lost the chance to more quickly lose weight. In that 12 week timeframe, I'd lost 30 pounds...but for all I know, I could've lost 60 and been at my goal a long time ago.
2000 was a long time ago, so what's happened recently? Now I'm back at school at the ripe old age of 25, getting my undergrad. Great environment, unless you're in my position. Last semester I somehow got back on the exercising schedule, doing almost exactly the same thing as before (100% cardio), and went from then 190 down to 180. I've yet to measure bodyfat, but that will be what I go by once I get my scale with BFA in the mail. It's not going to be entirely accurate, but it'll give a good picture of progress I think.
For the past month, I've been back on the program and actually feel this time like I did the first time around. Here's my routine (feel free to critique):
Every day (Abs)
I'm using an 8 lb medicine ball currently, and go straight from 1 set to another. (eg 1 set leg raises, 1 set oblique twists, 1 set leg raises, rinse and repeat)
Leg Raises 20x in 3 sets (demonstration, however I do one leg at a time)
Oblique twists 20x in 3 sets (demonstration, I use a medicine ball instead)
Six days a week (Cardio)
HIIT (High Intensity Interval Training)
On the treadmill, warmup for 5 minutes by increasing speed gradually from 2.5mph to 5.3mph and back down to 4.0mph for the final minute. Alternate the next twenty minutes with running at 7mph for one minute, and walking at 4mph for 1 minute. Reverse of the warmup to cool down. This is starting to feel like it may be getting easy, so this will probably see a change sometime soon.
Friday (Biceps/Triceps)
All are 3 sets (10, 8, 6 repetitions), increasing the weight on each set using machines for now. These are the exact machines I use.
Iso-Lateral Biceps Curl (pic)
Iso-Lateral Triceps Extension (pic)
Eagle Arm Curl (pic)
Arm extension (pic)
Sunday (Back/Chest)
All are 3 sets (10, 8, 6 repetitions), increasing the weight on each set using machines for now. These are the exact machines I use.
Iso-Lateral Row (pic)
Iso-Lateral Front Pulldown (pic)
Eagle Row (pic)
Eagle Chest Press (pic)
Iso-Lateral Decline Press (pic)
And that's the routine. I don't do any lower body exercises right now for two reasons. The first is that I want to be able to run six days a week, and the other is that I've always had fairly strong legs due to my years as a soccer player (can press about 500, possibly more). If you have any questions or comments, feel free. Otherwise I'll start with an update tomorrow of an average day of meals.
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