Posted at December 26, 2012, 7:09 am:
Time for another journal for me. I've always been a fan of Bill Phillips's Body-for-Life program, and I think it is especially great for cutting. I've been doing Max-OT for a while, and its time for a change-up, so off I go.
Here's a VERY brief overview of the program. More info here: http://www.bodyforlife.com
and
http://www.bodyforlife.com/exercise/index.asp
Weight Training:
3 days a week, alternating between 2 workouts - upper and lower body.
For example:
Week 1:
M: Upper Body
W: Lower Body
F: Upper Body
Week 2:
M: Lower Body
W: Upper Body
F: Lower Body
The weight training sessions are built on to a descending-rep, increasing intensity program with minimal rest-time between sets.
Cardio:
3 days a week, alternating with weight training days. 20 mins HIIT every session, though I'll change this up a bit.
Diet:
I'll do 6-7 meals a day, depending on pre- and post- workout nutrition. I'll shoot for 1800 - 2000 cals a day with a 40/40/20 protein/carbs/fat % split. Typical cutting diet (for me, anyway).
I'll try to keep cheat meals to 2 cheat meals or less a week, hopefully 1. This has always been my biggest struggle, as I usually screw up on the weekends with my diet.
Supplements: I don't use very much as far as supplements go - just the basics - protein and some occasional creatine. I've always been a creatine non-responder type, but I tried CEE by Higher Power (CE3 caps) and I liked the results. I might order another bottle of those - they are nice and cheap. As far as protein goes, I've usually got a jug of Whey Concentrate (ON 100% Whey or maybe Matrix 5.0) and sometimes some isolate for variety (Syntrax Nectar). I've used ErgoPharm AMP before with good results, but I try to keep the stims to a minimum. They are good for a little pick-me-up for AM workouts.
Original of the message was taken from http://forum.bodybuilding.com/
Replies:Gender: Male
Age: 26
Weight: 198.
I'll try to update this journal daily.
Here are my photos, taken tonight (6/19/06)
Day 01 - 6/19/06
Workout: Upper Body
Had a great workout this eve...
Day 02 - 6/20/06
Workout: Cardio
Another good workout.
Hey man good luck! It looks like you have the same exact body type as ...
Measurements - 6/21/06 (Day 03)
I figure I'll take some body measurem...
Thanks for stopping by! It does look like we have the exact same body...
Day 03 - 6/21/06
Workout: Cardio
Well I finally got myself out of...
Hey GL with your cut.
Hey thanks for stopping by!
Good luck with your cut as well.
Days 04 - 07: 6/21 - 6/24
So.
Good Luck with your cutting program! I also am trying to do a cut, an...
Thanks! Hopefully my little "goals card" will help out at t...
Day 08 - 6/26/06
Workout: Upper Body
Well, coming off an extremely b...
Day 09 - 6/27/06
Workout: Cardio
Got in the gym before work again...
Day 10 - 6/28/06
Workout: Lower Body
Got in the gym before work a...
Day 11 - 6/29/06
Workout: Cardio
So I got to bed late last night ...
So I thought about your journal last night and how you purposely incor...
Thanks - I'm definately going to need some willpower this weekend.
Days 12 - 16: 6/30/06 - 7/4/06
So, I've been on vacation for the l...
Day 17 - 7/5/06
Workout: Not going to make it in tonight.
Supplements!!
So I ordered up some new supps.
Hey nice work on your journal! I saw this in your sig on the f loss f...
Good work so far man, we're in the same boat with those damn weekend c...
Thanks for the encouragement, guys!
Photos, Photos, Photos
Well, it's time for the 2 week photos (actua...
wow.
Keep up the good work!
*subscribed*
Good results so far, you can definitely tell a difference at the base ...
Thanks! That's been a stubborn area for me - hopefully it'll start to...
Day 18 - 7/6/06
Workout: Upper Body/Cardio
I finally got into the gy...
Day 19 - 7/6/06
Workout: Lower Body/Abs
I'm back into the gym in ...
Day 20 - 7/8/06
Workout: Cardio
I'll be on the way to the gym for...
Day 21 - 7/9/06
Workout: Off
No scheduled workout today.
Day 22 - 7/10/06
Workout: Upper Body
GREAT workout this morning! I ...
Day 23 - 7/11/06
Workout: Cardio
I had an early morning meeting t...
Yeah, I don't think you should be worried about going up a pound or tw...
I thought of that as well.
Subcribed.
My energy is actually pretty good.
Day 24 - 7/12/06
Workout: Didn't make it in the gym - Off
Well, t...
Day 25 - 7/13/06
Workout: Lower Body/Abs
Since I didn't get to th...
Day 26 - 7/14/06
Workout: Skipped my workout
I had a terrible night...
Day 27 - 7/15/06
Workout: Upper Body/Cardio
I doulbed up the work...
Day 28 - 7/16/06
Workout: Cardio
Nice cardio workout this afterno...
Appearance Changes
So, besides just looking leaner overall each we...
BJW ive been doing alot of the same stuff, keep it up, its working.
Cool.
Day 29 - 7/17/06
Workout: Cardio - 4 mile run
My wife and I were ...
Day 30 - 7/18/06
Workout: Lower Body/Abs
I had an early morning m...
Well, its been 2 weeks since my last photo update, so its time for mor...
Very good program.
Thanks!
Yeah, a group of investors mostly from OKC bought the Sonic...
Day 31 - 7/19/06
Workout: Cardio - 4 mile run
Well, we were out t...
Yeah, when I ran cross country in HS I HATED morning runs.
Haha, thanks.
Day 32 - 7/20/06
Workout: skipped
I didn't get up this morning to...
Days 33 - 35 - 7/21/06 - 7/23/06
Workout: Cardio (7/21) - 4 miles...
Day 36 - 7/24/06
Workout: skipped
I had an early meeting this m...
Keep it up, you've definately made progress!
Thanks!
Day 37 - 7/25/06
Workout: skipped
I've been sick this week, and...
Day 38 - 7/26/06
Workout: 4 mile run
Well, I'm starting to feel...
Day 39 - 7/27/06 - Thursday
Workout: skipped
This is turning ou...
Day 40 - 7/28/06 - Friday
Workout: skipped
This is turning out ...
Day 41 - 7/29/06 - Saturday
Workout: skipped
This is turning out to...
Day 42 - 7/30/06 - Sunday
Well, I'm half-way through the challenge.
Day 43 - 7/31/06 - Monday
Workout: Cardio - 20 min HIIT
I did 2...
Keep your chin up! You've made good progress so far.
Thanks! My mentality this week is much better so far.
Day 44 - 8/1/06 - Tuesday
Workout: Skipped
Well, I had planned ...
Took some more photos tonight - every 2 weeks.
Day 45 - 8/2/06 - Wednesday
Workout: Cardio - 20 mins HIIT
I hi...
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