Jump to content

Randall's Log: Getting in shape for graduation and Jiu Jitsu


Recommended Posts

  • Replies 63
  • Created
  • Last Reply

Top Posters In This Topic

So I thought I should put in some info about my current cutting diet, and I am certainly open to suggestions.

 

This is close to what I eat everyday, this is exactly what I ate yesterday and most days are the same with only slight variation.

 

 

Breakfast:

2 scoops of Vega Meal Replacement in 16oz of unsweetened almond milk

340 Calories

Fat 14g

Carbs 27g

Fiber 15g

Protein 28g

 

 

Meal #2

Vegan

Black Bean and Tofu Enchiladas ("Amys" but safeway brand)

 

Calories 340

Fat 12g

Carbs 42g

Fiber 6g

Protein 23g

 

Meal #3

2 pieces Gardein Chicken w/ steamed asparagus or broccoli

240-300 Calories

carbs 16g

Fiber 6.5g

Protein 33g

Fat 4g (a little more if I use a spray oil in the skillet)

 

Meal#4

Post workout protein (1.5-2 scoops), in water

True Protein Custom Mix (25% Soy, 25% Hemp, 25% Gemma Pea Protein, 25% Rice Protein)

34-45g protein

165-220 Calories

Carbs 6g

Fat 3g

Fiber 4.4g

 

Meal #5

2 pieces of Gardein Chicken (or some variation of vegan protein) w/steamed vegetables

240-300 Calories

carbs 16g

Fiber 6.5g

Protein 33g

Fat 4g

 

Meal #6

2 scoops chocolate Vega whole food meal replacement in water

Calories 260

Fat 7g

Carbs 23g

Fiber 15g

Protein 26g

 

Total

Calories: 1800

Fat: 44g

Carbs: 130g

Fiber: 53.4g

Protein: 188g

Edited by xdarthveganx
Link to post
Share on other sites

Back & Biceps

 

Cardio

15 min

 

Reverse-Grip Pulldowns

1 warm up set of 8-10 reps

3 sets to failure in 8-10 reps

 

Wide-Grip Lat Pulldown

1 warm up set of 8-10 reps

3 sets to failure in 8-12 reps

 

One-Arm Dumbbell Row

1 warm up set of 8-10 reps

3 sets to failure in 8-12 reps

 

Romanian Deadlift

3 sets to failure in 10 reps

 

Hammer Curls

3 sets to failure in 8-10 reps

 

Machine Preacher Curls

3 sets to failure in 8-10 reps

 

 

Cardio

15 min

 

I feel kinda bad, I was really tired today, especially after the deadlifts and kind of half assed my remaining curls.

Edited by xdarthveganx
Link to post
Share on other sites

Cardio

20 min

 

Superset:

Leg Extensions

3 sets to failure in 18-20 full and partial reps

 

Seated Leg Curl

3 sets to failure in 12-15 reps

 

 

 

Superset:

Leg Press

4 sets to failure in 50 reps

 

Lying hamstring curl

4 sets to failure in 18-20 reps

 

 

Cardio

20 min

Link to post
Share on other sites

Progress pics day 15. Weight 271. I only lost another .6 pounds this week, but I have to trust in the process. I am still working hard and eating clean. Anyone have any thoughts on the slow weight loss? Either way, I think the progress pics look pretty good for only 2 weeks.

 

http://img585.imageshack.us/img585/8223/20120514081641.jpg

 

http://img140.imageshack.us/img140/8234/20120514081610.jpg

 

http://img339.imageshack.us/img339/9451/20120514081610crop.jpg

 

http://img441.imageshack.us/img441/7859/2weekprogresspic.jpg

Link to post
Share on other sites

Chest & Triceps:

 

Cardio

20 min

 

Dumbbell Bench Press

2 warm up sets of 8-10 reps

2 sets to failure in 6-8 reps

 

Straight-Arm Dumbbell Pullover

1 warm up set of 8-10 reps

2 sets to failure in 10-12 reps

 

Incline Dumbbell Flyes

2 sets to failure in 10-12 reps

1 drop set to failure

 

Cable Rope Overhead Triceps Extension

1 set to failure in 12-15 reps

2 drop sets to failure

 

Dips - Triceps Version (Machine assisted)

3 sets to failure in 10 reps

 

Lying Dumbbell Tricep Extension

3 sets to failure in 10-12 reps

 

Was supposed to do push ups but they were out of the question.

 

Machine Bench Press

3 sets of 8-10 to failure

1 drop set

 

Cardio

20 min

 

Twists

150 reps

Link to post
Share on other sites

Back & Biceps:

 

Cardio

5 min

 

 

Reverse-Grip Pulldowns

1 warm up set of 10-12 reps

3 sets to failure in 10-12 reps

 

Wide-Grip Lat Pulldown

3 sets to failure in 10-12 reps

 

Bent Over Two-Dumbbell Row

3 sets to failure in 8-12 reps

 

V-Bar Pullup (Machine Assisted)

3 sets to failure in 10-12 reps

 

Dumbbell Alternate Bicep Curl

3 sets to failure in 8-12 reps

 

One Arm Dumbbell Preacher Curl

3 sets to failure in 8-12 reps

 

Spider Curl

3 sets to failure in 8-12 reps

 

Cardio

25 min

 

Twists

150 reps

Link to post
Share on other sites

Shoulders

 

20 mins cardio

 

 

Superset:

 

 

Side Lateral Raise

3 sets to failure in 12 reps

 

Front Dumbbell Raise

3 sets to failure in 12 reps

 

 

Resume normal sets:

 

 

Dumbbell Shoulder (Overhead) Press

1 warm up set of 8-10 reps

3 sets to failure in 12-15 reps

 

Laying Delt raise

3 sets to failure in 12-15 reps

 

Machine Sitting Delt Raise

3 triple drop sets (12x60, 12x30, 12x15)

 

20 Mins Cardio

 

150 Twists

Link to post
Share on other sites

Randall,

 

You're the person who introduced me to the music by Dead Prez. I wanted to thank you and let you know I met them last night and kicked it with Stic Man for a brief while backstage after the show.

 

Awesome to see them live and talk about a lot of progressive stuff. Stic even performed Back On My Regimen and talked about being clean and sober and his commitment to health and fitness. It was pretty awesome!

 

Just wanted to say thanks! It was an honor to meet Stic last night!

Link to post
Share on other sites

Hey Robert, glad to hear it. That sounds awesome.

 

 

Anyway, back to my log.

 

I've decided that I can't afford to keep having Vega twice a day. I am changing it up a bit.

 

My breakfast today and for the foreseeable future is

 

1 cup oatmeal

1/2 scoop true protein custom mix

cinnamon

2 packets stevia

 

Doesn't taste great but it gets the job done.

Link to post
Share on other sites

Leg Workout:

 

Cardio

20 min

 

Leg Extensions

2 warm up sets of 8-10 reps

1 drop set of 100 total reps

 

Leg Press

2 warm up sets of 8-20 reps

3 rest-pause sets to failure in 30 reps

 

Lying Hamstring Curl

1 warm up set of 8-10 reps

3 sets to failure in 20 reps

 

Hack Squat

2 warm up sets of 8-10 reps

3 rest-pause sets to failure in 30 reps

 

Cardio

20 min

 

Twist

150 reps

Link to post
Share on other sites

Today is back and biceps, I am hoping my bruised rib will not get in the way of my workout. I signed up for a nogi bjj class on Saturday but plan to take it easy (jiu jitsu wise) until then and let this heal.

 

 

 

Cardio

20 min

 

Reverse-Grip Hammer Pulldowns

1 warm up sets of 8-10 reps

3 sets of 10-12 reps

 

Bent Over Barbell Row

1 warm up set of 8-10 reps

3 sets of 10-12 reps

 

One-Arm Dumbbell Row

3 sets of 10-12 reps

 

Reverse-Grip Pulldowns

3 sets of 10-12 reps

 

Machine Cable Curls

4 triple drop sets of 10-12 reps

 

Cardio

20 min

Edited by xdarthveganx
Link to post
Share on other sites
...I am hoping my bruised rib will not get in the way of my workout. I signed up for a nogi bjj class on Saturday but plan to take it easy (jiu jitsu wise) until then and let this heal.
Ouch, careful with that... I bruised mine at boxing a little while ago. After a few weeks they felt more or less fine when lifting, so I went back to bjj... big mistake; too soon. Set me back an extra couple of weeks.
Link to post
Share on other sites

Shoulders Workout:

 

Cardio

20 min

 

Side Lateral Raise

1 warm up set of 8-10 reps

3 sets of 10-12 reps + plus partial reps to failure

 

Dumbbell Shoulder Press

3 drop sets of 10-12 reps

 

Dumbbell Lying Rear Lateral Raise

1 set of 12 reps + 20 partial reps

 

Shoulder Press (Machine)

3 Sets of 12 reps

 

Cardio

20 min

Link to post
Share on other sites

Chest Workout:

 

Cardio

20 min

 

Butterfly

2 warm up sets of 8-10 reps

3 triple drop sets of 10-12 reps

 

Machine Bench Press

3 triple drop sets of 10-12 reps

 

Incline Dumbbell Flyes

3 sets of 10-12 reps

 

Cable Chest Press

3 sets of 10 reps

 

Cardio

20 min

Link to post
Share on other sites

Create an account or sign in to comment

You need to be a member in order to leave a comment

Create an account

Sign up for a new account in our community. It's easy!

Register a new account

Sign in

Already have an account? Sign in here.

Sign In Now



×
×
  • Create New...