T Nation

Above and Beyond the Average

Hey all, I’m 6’2", 223lbs, and been training in a serious manner for bodybuilding for since November of 2009. I’ve done several bulk and cuts since then and after this bulk period I feel I finally have something to offer above and beyond the average as far as the shape of my body. Before training for bodybuilding I lifted weights for high school football and wrestling for 4 years before taking a 2 1/2 year break in college. I am beginning a workout and nutrition log of my first serious cut where I will take before and after pictures and record every meal and workout for 3 months if you care to see how I train and eat. Each month I will post some progress pics of my cut. Let me know what you think

There has always been a considerable amount of mystery and misconception concerning a diet that promotes muscle definition. If you want to achieve saran wrap skin, basically all carbohydrates must be removed from the menu. My diet will consist entirely of meat, poultry, fish and eggs. The only other food products allowed will be butter and heavy cream. Any carbohydrate will come from the small amount in all of these sources that is inescapable as well as a high carbohydrate meal every four or five days. Sometimes this meal will be on the third day since I do physical labor at the moment to pay off my student loans. This can be quite taxing and depletes my glycogen reserves faster then the previous cuts where I was able to maintain for four or five days sans physical labor. My posting of my workout and nutrition log will be at the end of every two days.

So I can abbreviate the supplements I plan on using in the nutrition log I will post them here. If you have any questions about why they are chosen I would be happy to answer but for the sake of everyone reading this I’m not doing a biography of every single one

AST-Sports Science SUPPLEMENTS:

CLA-1000 (conjugated linoleic acid)
MYO-D (fish oil amino hybrid)
Dymetadrine Xtreme (thermogenic)

NSP Research Nutrition SUPPLEMENTS:

Ultra Mineral Complex (mineral tablet)
Beef-Liver 31 grain tablets (desiccated liver)
Sterol 11+ (pharmaceutical glandular extracts)
Glucosamine Sulfate (joint protection)
Methyl Sulfonyl Methane (joint protection)
Chondriton Sulfate (joint protection)

OTHER SUPPLEMENTS:
My job is physical labor as a merchandiser for Pepsi Co. and as a result receive copious amounts of free Sugar Free Rockstars and Sugar Free Amps. I drink one of either of these at the beginning of my shift at 6am and whenever I feel tired or fatigued on the job. While technically considered supplements, I am not going to monitor or record this. Do the same if you feel it has that big of an impact. 160 mg of caffeine per can along with 2000mg taurine (Rockstar) or 150mg taurine and 200mg L-Carnitine (AMP) and a myriad of things that could be considered small dose supplements

Will post the prior two days of workout and nutrition later tonight

Saturday 12/3/11

Nutrition Log
—5:30am 5 whole eggs scrambled in ~1 tsp. of salted sweet cream butter
2 Myo-D
2 CLA
2 Dymetadrine Xtreme
1 Ultra Mineral Complex
—12:15pm Pre-WO 5 whole eggs scrambled in ~1 tsp. of salted sweet cream butter
2 Myo-D
2 CLA
2 Dymetadrine Xtreme
1 Ultra Mineral Complex
3 Sterol 11
—3:15pm Post-WO 5 whole eggs scrambled in ~1 tsp. of salted sweet cream butter
1.11 lb. T-bone Steak
2 Myo-D

—6:15pm .98 lb. ground beef browned

—1:31am 4 whole eggs raw (woke up and decided to ingest some protein)

Workout- Quads, Hams, Calves - tempo used where movement could be stopped at any portion of lift

2:00pm
-Hack Machine Squat
—295 lbs 6 X 6 40 secs rest between sets
-Lying Hamstring Curl Machine
—25 lbs 6 X 6 40 secs rest between sets
-Seated Calf Machine Raises
—90 lbs 4 X 20 40 secs rest between sets

Sunday 12/4/11

Nutrition Log
—5:30am 5 whole eggs scrambled in ~1 tsp. of salted sweet cream butter
2 Myo-D
2 CLA
2 Dymetadrine Xtreme
1 Ultra Mineral Complex

—9:30am Brat on a stick (gotta support the boy scouts brat fry on game day)

—1:00pm 1.34 lbs ground beef browned
2 Myo-D
1 CLA

—4:45pm 1.12 lbs ground beef browned

—8:25pm 4 whole eggs raw
1 CLA

Workout
DAY OFF

Monday 12/5/11

Nutrition Log
—5:30am 5 whole eggs scrambled in ~1 tsp. of salted sweet cream butter
2 Myo-D
2 CLA
2 Dymetadrine Xtreme
1 Ultra Mineral Complex
—9:00am
6 Desiccated Liver
—12:00pm
6 Desiccated Liver
—2:00pm Pre-WO .75 lb. smoked turkey breast
2 Myo-D
2 CLA
2 Dymetadrine Xtreme
1 Ultra Mineral Complex
3 Sterol 11
—4:00pm Post-WO 1.11 lbs ground beef browned
2 Myo-D

—8:00pm 5 whole eggs scrambled in ~1 tsp. of salted sweet cream butter

—10:00pm 4 whole eggs raw

Workout- Chest, Back, and Shoulders

3:10pm
-Smith Machine Neck Press
—Bar 125lbs 6 X 6 35 secs rest between sets
—After 6th set I lowered the weight to bar+20lbs and did 8 reps from collar bone to ~3 inches
off of my chest. I took 4 deep breaths a did it a second time. These will be called burns from here on out
-Short Pulley Row
—140lbs 6 X 6 35 secs rest between sets
-Seated Bent Over Lateral Raises
—17.5lbs 6 X 6 35 secs rest between sets
-Lateral Raises
—20lbs 6 X 6 35 secs rest between sets

Tuesday 12/6/11

Nutrition Log
—5:30am 5 whole eggs scrambled in ~1 tsp. of salted sweet cream butter
2 Myo-D
2 CLA
2 Dymetadrine Xtreme
1 Ultra Mineral Complex
2 GS-MSM-CS
—10:00am
8 desiccated liver
—12:20pm
4 desiccated liver
—2:00pm Pre-WO 1.15lbs ground beef browned
2 Myo-D
2 CLA
2 Dymetadrine Xtreme
1 Ultra Mineral Complex
2 GS-MSM-CS
3 Sterol 11
—3:50pm Post-WO Muscle Milk
—5:10pm 24 bone-in wings (12 teriyaki, 6 honey bbq, 6 medium)
16oz double chocolate stout
16oz farm ale
14 white cheddar cheese nuggets
—9:00pm
5 whole eggs raw

Workout- Biceps, Triceps, and Wrists

2:45pm
-Kneeling Tricep Extension
—105lbs 6 X 6 35 secs rest between sets
-Dumbbell Preacher Curl
—25lbs 6 X 6 35 secs rest between sets
-Reverse Drag Barbell Curl
—70lbs 6 X 6 35 secs rest between sets

Wednesday 12/7/11

Nutrition Log
—5:30am 5 whole eggs scrambled in ~1 tsp. of salted sweet cream butter
2 Myo-D
2 CLA
2 Dymetadrine Xtreme
1 Ultra Mineral Complex
2 GS-MSM-CS
—9:50am
8 desiccated liver
—11:10pm
2 desiccated liver
—12:00pm
2 desiccated liver
—1:30pm
4 desiccated liver
—2:35pm 5 whole eggs scrambled in ~1 tsp. of salted sweet cream butter
2 Myo-D
2 CLA
2 Dymetadrine Xtreme
1 Ultra Mineral Complex
2 GS-MSM-CS
—4:10pm
.96 lb. ground beef browned
—8:00pm
5 whole eggs raw

Workout
DAY OFF

Thursday 12/8/11

Nutrition Log
—5:25am 5 whole eggs scrambled in ~1 tsp. of salted sweet cream butter
2 Myo-D
2 CLA
2 Dymetadrine Xtreme
1 Ultra Mineral Complex
2 GS-MSM-CS
—9:10am
.56 lb. smoked turkey breast
—12:30pm Pre-WO 5 whole eggs scrambled in ~1 tsp. of salted sweet cream butter
2 Myo-D
2 CLA
2 Dymetadrine Xtreme
1 Ultra Mineral Complex
2 GS-MSM-CS
3 Sterol 11+
—2:00pm Post-WO 1.3 lbs ground beef browned
—7:00pm
1.11 lbs ground beef browned
—9:45pm
5 whole eggs raw

Workout- Chest, Back, and Shoulders

1:10pm
-Smith Machine Neck Press
—Bar+125lbs 6 X 5 30 secs rest between sets
—Last set only consisted of 4 reps to failure
—Burns Bar+20lbs 8 X 2 4 deep breaths between sets
-Short Pulley Row
—140lbs 6 X 6 30 secs rest between sets
-Seated Bent Over Lateral Raises
—17.5lbs 6 X 6 30 secs rest between sets
-Lateral Raises
—20lbs 6 X 6 30 secs rest between sets