Evolution

Well, I finally got my lazy ass back on here, Its been a while!!

After being sick for over a week, and completely throwing my cut-diet out the window during that time, I’ve finally got some motivation again. I could barely stand, without being sick to my stomache, for about a week so no gym time there. I then went about another week trying to catch up on school work I missed while sick, and again, no gym time in there, I probably could have squeezed some in, but….. hey I wont make any excuses,I was slacking off!! 

So now I’m in what should have been the third(I think..) week of my cut phase and I have to start fresh. I’m going on a small vacation in about a week, so I’m just going to start kind of slow with the diet, and pick it up full when I get back. I will be hitting the gym at a steady pace for the next week or so, trying to get back in the swing of things, and tighten up the best I can, before I leave!!  

I will try to update my progress pics before I go and then again the week after I return.

 Any comments,opinions, etc. are always more than welcome and appreciated 

-Jex

I woke up yesterday feeling like I was about to die!!

 I hoped it would be a one day bug, but, no luck. My lungs are on fire , head’s spinning and I can’t eat a thing. I was just starting to see progress and the first week of my cut phase was going really good!! This is really disappointing, I’m defineitly cutting calories because of this ,but not in a heathy way, I can feel my strength gains regressing as the day goes on. I guess these things happen, nothing I can do about it, but try and get lots of sleep and get rid of this thing.

Any comments,opinions, etc. are always more than welcome and appreciated 

-Jex

I am now exactly 1 week in to my cut phase and am feeling pretty great about it!!

I haven’t been as strict as I probably should to begin with, mostly because I think  my body needs time to adjust. I usually feel completly malnutritioned the first little bit and then end up binging on junk food, so, I dedcided not to make a drastic change the first week, Taking in about 2400-2600 instead of the 2100 I am aiming for. It seems to be working though I’ve already dropped down under 195 for the first time in at least a year, probably longer! I’m happy about it. I am barely feeling hungry since moving to 6 meals a day. I just finished dinner, one piece of salmon, and a nice sized serving of mixed veggies and was FULL!!!! this is crazy for me.

 I’ve been increasing the weight used in the gym, after realizing my slacking off(read the other blogs for the story there), and am seeing pretty good reults in the strength department too. I am benching 205 for 8 reps, four sets, and not having too much trouble, I think I’m going to shoot for 225, 6 reps next week but we’ll see how strong I’m feeling after reducing cals. to 2100 a day.   

I will take more progress pics as soon as these tests/projects at school slow down a bit. 

Any comments,opinions, etc. are always more than welcome and appreciated

-Jex

I have reworked my workout program. I decided to increase weight and sets, dropping the reps. I’ve also increased my cardio. Hopefully this will lead to a big loss in Bodyfat. Since I’m also cutting down to about 2100-2300 cals per day, I probably won’t see a dramatic, if any, change in muscle size. I will keep on this program until about the end of school (late April), I will also try to increase the weight used every week or two.

My split is a four day plan:

Sunday- Back/Bi’s/Cardio

Monday-Chest/Tris/Abs

Wednesday- Shoulders/Cardio

Thursday- Legs/Abs

When I have the chance I will get extra cardio in where I can.I’ll try and post the specifics on the workout tracker later.

As far as my diet is concerned I’m taking in about 2100-2300 cals per day, and at least 150g protein perday,I’m not eating carbs after 4 or 5 at night, and have a pretty low fat intake, I split my meals into  5 or 6 servings per day. I also drink about 2.5 litres of water a day. 

I don’t really follow a strict ratio ,as alot of people suggest,  of the 40/40/20 split because:

1) I’m on a student’s budget and cant afford chicken breast/salmon/steak at every solid meal.

2)I’m on a student’s budget and can’t afford meal replacemnets/protein bars at every other meal.

3) I’m not competing so don’t think it’s really necessary.In my opinion, anyways.

Any comments,opinions, etc. are always more than welcome 

-Jex

Today was the day to try and increase my one rep max charts here on bodyspace. I took the chart’s suggested number and decreased it by 20% then did one set, plus a warmup set, of each exercise.The weight i worked with is listed, followed by reps achieved, and new estimated one rep max:

Bench- 185 x 15  -281 lbs

Squat- 320 x 12  -461 lbs

d. lift- 140 x 12  -202 lbs

barbell curl- 80 x 12  -116 lbs

Bent Row- 125 x 15  -195 lbs

Military press- 160 x 14  -243 lbs

After finishing, I realized I have been seriously slacking off!! I ’m going to have to increase my intensity quite a bit. I’m hitting 12- 15 reps on all my exercises, so, obviously I’m going much lighter than I should, if I want to increase muscle size. 

Based on this workout I’m going to change my workout program  for a while, I think I’ll keep the same three day split of chest/tris, back/bis, legs/shoulders, but increase the intensity on the compound movements listed. This way I should see an increase in my strength and size, but also spare enough energy for my cardio; Losing weight in my stomach is my main goal at this point! As a side note , I have been following the 12 week transformation, on BB.com, as my workout routine so far.

Any comments,opinions, etc. are always more than welcome 

-Jex