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Health & Fitness
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Old 02-15-2012, 12:08 AM   #1
DILLA
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Join Date: May 2008
Location: San Antonio, Tx
Posts: 1,398
My Ride: 330i ZHP
Dilla's Progress Thread.

Well, I've decided to start one too. My primary focus for the next 4 weeks is to try a cut. I have never tried a full cut before as I have been lucky enough to have a great metabolism and can eat whatever. I have decided to wait another year to compete in a bodybuilding competition due to the fact that I am moving twice this year, and changing schools to finish out my engineering degree. I think it will be better to build up more mass and develop my week points over the next year. I have been lifting for about 6 months now since I have had eye surgery. Prior to my surgery I wasn't able to lift for 6 months, due to the risk or my cornea tearing completely and loosing my eye. Prior to that, I was just recovering from my ankle surgery and a few months in to heavy lifting again. Now I have finally reached 180, from 160ish post surgery. I am currently at 10.3% +/- 3% bodyfat. My diet prior to this cut wasn't horrible, although I intaked about 4000-5000 calories a day, I ate red meat 3-4 times a week, but did have a bunch of carbs. Now I am focusing my diet to more leafy greens and chicken/fish, and also starting cardio 3-4 times a week outside of my weekly hockey game.

My goal by spring break is to maintain muscle mass while trimming all the fat I can to see all my abs and more definition, after that, I'll probably go back to a bulk, we will see.

Here was my leg workout today, it consisted of a primary focus on quads, next leg day will focus on hams.

•Leg Extensions:•50 lb x 15 reps (+11 pts)
•100 lb x 12 reps (+15 pts)
115 lb x 12 reps (+17 pts)
•115 lb x 12 reps (+17 pts)

•Barbell Squat:•135 lb x 10 reps (+68 pts)
•135 lb x 12 reps (+69 pts)
•185 lb x 12 reps (+97 pts)
•185 lb x 10 reps (+95 pts)
•225 lb x 8 reps (+120 pts)
•225 lb x 8 reps (+120 pts)
245 lb x 5 reps (+121 pts)
•135 lb x 15 reps (+72 pts)
Focused on full range of motion, "ass to grass".

•Leg Press:•280 lb x 15 reps (+38 pts)
•370 lb x 10 reps (+49 pts)
•460 lb x 9 reps (+65 pts)
•540 lb x 7 reps (+81 pts)
630 lb x 5 reps (+99 pts)
Knees down to touching my chest.

•Barbell Lunges:•65 lb x 12 reps (+37 pts)
•95 lb x 10 reps (+44 pts)
135 lb x 8 reps (+56 pts)
•135 lb x 7 reps (+54 pts)
Reps are per leg

•Seated Leg Curl:•60 lb x 12 reps (+12 pts)
•80 lb x 9 reps (+13 pts)
100 lb x 5 reps (+13 pts)
Reps are per leg (one legged curls).

•Seated Calf Raise:45 lb x 20 reps (+11 pts)
•45 lb x 15 reps (+11 pts)
•45 lb x 15 reps (+11 pts)
•45 lb x 15 reps (+11 pts)
•45 lb x 10 reps (+10 pts)
Still not comfortable stacking on the weight because of my ankle surgery. I don't have full range of motion. Slow reps.

•Elliptical Trainer:0:15:00 || Moderate (+113 pts)
First day doing cardio in a while. (outside of playing hockey).

Today for food I had:
Breakfast:
Yogurt
Whole oats, with a pinch of cinnamon and nutmeg.
(2) Whole wheat toast with honey
Honey Milk shake.

Mid lunch:
ON whey protein 1 scoop, 20 oz of skim.
a few baby carrots

Lunch:
Corn tortilla burrito with black beans, brown rice, half grilled chicken breast, and dash of salsa.
Salad with cucumbers, very small amount of dressing.

Dinner:
Whole chicken breast
steamed Broccolli
salad with small amount of dressing and some carrots.

Going to have another ON whey shake with 20 skim. I'm still pretty damn hungry.

Supplements:
Honey Milk
ON Whey
ON Creatine
Bullnox
Omega-3 pills
Animal Pack.

Drank a gallon of water today, plus another glass.

Open to any advice/comments. Thanks!
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