T Nation

Schizmatic's Log

Just throwing this up before I go to school today so I can’t wuss out later.

A little basic info:

I’m an 18 year old looking to finally get down to my abs. I am currently at 14% BF and am looking to get to the 7-9% range.

Ok here goes! The way I’m going about this is a higly active. I like to be doing something all the time, so a laid back approach is simply not for me.

I’m starting every day with 30-40 minutes of steady state fasted cardio. After school I, depending on the day, am either lifting or doing roughly 20 minutes of HIIT. I will walk everyday.

I am on the Waterbury/Cosgrove program Real Fast Fat Loss and am taking HOT-ROX extreme.I’ve been on this program for just over a week so the day of the program I’ll be posting today will not be the first day.

As for nutrition I will be posting my daily caloritic intake in subsequent posts. With the activity level I plan to maintain I will need to cosume around 3200-3300 calories. As my goal is fat loss I will be consuming around 2500-2600 calories per day.

Now to get down to the nitty gritty.

MEASUREMENTS AND WEIGHT:

2/26/08

Weight (nekid): 167
Height: 5’ 11.5"
Waist: 33"
Hips:33.5"
Arm Unflexed: 12"
Forearm unflexed:10.25"
Thigh:24"
Calve:16"

Exercise for 02/26/08

No morning cardio today.

LIFTING:

1: DB Romanian Deadlift to Split Snatch (plus lunge) Rest 60s.
20’s 15, 15, 15

I always feel like I’ve been punched in the gut at the end of a set of these. A brutal way to start off the workout (and the sets take forever to perform!)

2A: Push up - feet on Swiss Ball with prone jackknife combo. Rest 30s.
BW 15, 15, 15

2B: Bent Over Row - Back Extension Hybrid. Rest 30s.
65 15, 15, 15

2C: Dynamic Lunge plus shoulder press. Rest 30s.
20’s 15, 15, 15

My arms pretty much feel like they’re made of jello after the dynamic lunges. After I come out of this cut I will definetly work on my vertical pushing strength.

3: 2 x 20s squat jumps; 20s squats; 20s squat and hold. Rest 45s.
BW (10, 10, 20s)x2, (10, 10, 20s)x2, (10, 10, 20s)x2

Well its a break for the arms but the lactic acid burn I feel when proforming these sets is incredible. Luckly I’ve been working on my third world squat.

4: Tabata bike sprints.
13 minutes. 2 sets of 8 20 second sprint, 10 second rest intervals. 5 minutes slow between sets.

Felt great when I was done. I loath the sets of 15; they make me feel like i want to vomit and the cardio at the end is no fun. Always happy when one of these days is over.(I do enjoy th 5x5 days in a masochistic sort of way).

Evening Walk:

2.2 Miles (length of my road and back.)
40 minutes.

EDIT: will be adding one day’s food the following day.

Nutrition for 2/26/08

Food numbers listed are Calories, Protein, Fats, Carbs.

7:00
2 HOT-ROX Extreme

7:30
3/2 Cups oatmeal 450 15 7.5 81
1 Cup mixed Berries 70 1 0 17
1 Scoop Metabolic Drive 100 20 1.5 4

10:30
4 Slices Turkey 200 40 4 0
1.5 Oz Beef Jerkey 120 17 1 11

12:30
4 Slices Turkey 200 40 4 0
1/4 Cup Sunflower seeds 200
1 banana 100 1 .5 26

2:30
2 HOT-ROX Extreme.

4:00
1 Cup mixed Berries 70 1 0 17
1.5 Oz Beef Jerkey 120 17 1 11
1 Scoop Whey Protein 120 22 2 2

7:00
6 oz. Ground Turkey 225 33 10 0
2 eggs 140 (specifics unknown will check on next batch)
1 orange 80 19 (estimate)

10:00
1 Scoop Metabolic Drive 100 20 1.5 4
8 Fish oil caps 100 2 10 0
2 tbsp flax 80 3 5 5

I’ve been using Shugart’s “Food is Fuel” mantra to help get me through the oh-so-common cravings I experience, from dessert being offered by my parents to friends stuffing theif faces with cake. Bad carbs are my weekness, and when on a cut is no time to sucumb to them.

Exercise for 2/27/08

6:00 AM
Wake up
30 minutes fasted cardio.

2:45 P.M.
HIIT.
800 meter warmup.
8 x 100m sprint, 100m walk
400 meter cooldown (would have been 800 had I not been interupted by track kids).

6:00 P.M.
NEPA
2.2 Miles
40 Minutes.

Always feels good.

Nutrition for 2/27/08

Food numbers listed are Calories, Protein, Fats, Carbs.

6:00
3 HOT-ROX Extreme (In my half asleap haze I accidentily took one too many.)

6:50
3/2 Cups oatmeal 450 15 7.5 81
1 Cup mixed Berries 70 1 0 17
1 Scoop Metabolic Drive 100 20 1.5 4

10:00
4 Slices Turkey 200 40 4 0
1.5 Oz Beef Jerkey 120 17 1 11

12:00
4 Slices Turkey 200 40 4 0
1/4 Cup Sunflower seeds 200
1 banana 100 1 .5 26

2:30
1 HOT-ROX Extreme.

3:20
1 Cup mixed Berries 70 1 0 17
1.5 Oz Beef Jerkey 120 17 1 11

6:00
12 oz Ground Turkey 550 66 20 0
4 eggs 280 (will determine breakdown on next batch)

9:20
1 Scoop Metabolic Drive 100 20 1.5 4
8 Fish Oil Capsules 100 2 10 0
2 TBSP Flax Seed 80 3 5 5

I upped the calories in my “dinner” mean (6:00 PM) substantially because I simply was not getting enough calories to support my activity level.

Training - 2/28/08

6:00 AM
Wake up
30 minutes fasted cardio.

4:45 P.M.
Weight Training
I had an appointment with a personal trainer today. (I have a good deal of theoretica knowledge but no experience being guided by an experienced lifter.) We used lots of movements that I hadn’t tried before and I felt like I got a helluva workout. (lactic acid much.)

Warmup
10 minutes medium intensity cardio.

  1. Lunges (for approx 30m)
    20’s (rest 15 sec) two sets.

Rest 15 sec

  1. Squat to bicep curl to overhead press complex.
    20’s. (rest 30 sec) 8, 10, 8

Rest 1 minute

  1. Ball squats - these were easy
    BW (rest 15 sec) 10, 10, 10

Rest 45 sec (walking)

  1. Leg extension (one leg) (rest 30)
    65 R: 10, 12, 12
    L:10, 12, 10

  2. Hamstring curls --> Squatest posture (rest 30)
    90 10->30, 14->30, 14–> 30

Rest 30

  1. Smith machine squat (legs far forward to target hams)
    135 10, 10 (rest 30)

Rest 30

  1. Ab machine (legs raised 45 degrees, arms across chest)
    BW 15, 15, 15 (rest 15)

Rest 30

  1. Prone Plank
    BW 30sec, 30sec, 30sec (rest 15)

  2. Curls (hips rotated 45 degrees)
    BW R: 15, 15 (rest 15)
    L: 15, 15

  3. V sit with dumbell - I reached ab failure
    10 one set of 10

Cooldown: 10 minutes low intensity cardio.

7:30
NEPA

2.2 miles
40 minutes.

God I’m tired.

Nutrition for 2/28/08

6:00 AM
Wake up
2 HOT-ROX extreme

6:50 AM
3/2 Cups oatmeal 450 15 7.5 81
1 Cup mixed Berries 70 1 0 17
1 Scoop Metabolic Drive 100 20 1.5 4

10:00 AM
4 Slices Turkey 200 40 4 0
1.5 Oz Beef Jerkey 120 17 1 11

12:00
4 Slices Turkey 200 40 4 0
1/4 Cup Sunflower seeds 200
1 banana 100 1 .5 26

2:30 PM
2 HOT-ROX extreme.

3:20 PM
1 Cup mixed Berries 70 1 0 17
1.5 Oz Beef Jerkey 120 17 1 11

6:00 PM
1 Scoop Whey Protein 120 22 2 2

6:30 PM
12 Oz Ground Beef 540 75 24 0
4 eggs 280

9:00 PM
1 Scoop Metabolic Drive 100 20 1.5 4
8 Fish oil caps 100 2 10 0
2 tbsp flax 80 3 5 5

6:00 AM
Wake up
30 minutes fasted cardio

11:00 PM
Went in for an extra session at the gym because I felt the itch to and I wanted to do some exercises I haven’t been able to in the last few weeks. Was a bit of a mess around session, but I think it was good for me.

Deadlift
225 3, 3 ,3 ,3. 245 3, 3, 3, 3, 3, 3
30 seconds rest

Preacher Curls
40 8, 8, 8, 8, 8 (was not really aware of my limits on this one. The weight will go way up the next time I do it.)
30 seconds rest

Dips:
BW 5, 6, 6, 6 (Getting closer to the depth I want to be at on these)
45 sec rest.

Chest Flyes (note to self: use more weight)
15’s 5, 5, 5, 5, 5
30 seconds rest.

Pulldowns (45 degrees) These were mostly dificult because my hands are sore.
110 5, 5, 5, 5, 5
45 sec rest.

10 minutes in the steam room (so nice.)

Ran out of before today it seems. Need to get more.

6:00 AM
Wake up
2 HOT-ROX Extreme

6:50 AM
3/2 Cups oatmeal 450 15 7.5 81
1 Cup mixed Berries 70 1 0 17
1 Scoop Metabolic Drive 100 20 1.5 4

10:00 AM
6 Slices Turkey 300 60 6 0

12:00
4 Slices Turkey 200 40 4 0
1/4 Cup Sunflower seeds 200
1 banana 100 1 .5 26

2:30 PM
2 HOT-ROX Extreme.

3:20 PM
1 Orange 80 19 0 0 (estimated)
5 slices deli meat 210 40 6 0

7:00 PM
Greek Salad with Gyro meat (Counting this as my cheat meal for the week, though its actually quite healthy. I’m simply attempting to move to a point where I don’t need cheat meals.)
This had quite a few calories.

12:00 PM
1 Scoop Metabolic Drive 100 20 1.5 4
8 Fish oil caps 100 2 10 0
2 tbsp flax 80 3 5 5

And now I’m gonna go to bed since I’m exhausted.