Official Start: Cut 10/08/12

Dang... I guess I have to start cutting again since I've gained some weight.
I feel like I'm around 15~18% body fat right now at 190lb.
I'm only going to cut for 7 weeks and start my bulk for the winter.
It's going to be exciting!

06/06/12 Wednesday

8:38 - woke up

8:45 - 23 min jog

9:15 - Meal 1: omelette (2 whole eggs, 3 egg whites, 2 slices of turkey ham, seasoning, onions, bell pepper), 1 apple, 2 whole wheat bread

12:30 - Meal 2: pork, veggies, 1 bowl of brown rice

1:50 - Workout: high intense cardio/abs

3:10 - Meal 3: protein shake (2 scoops of whey protein, water), 1 banana

5:30 - Meal 4: homemade chocolate cake (1 whole egg, 4 egg whites, 1 tbsp of baking cocoa powder, vanilla extract, 4 tbsp of splenda, 11/2 scoops of whey protein, 1 tbsp of baking powder)

8:30 - Meal 5: beef stir fry (veggies, beef, seasoning, tapatio)

10:50 - Meal 6: mini chocolate muffin (3 egg whites, 1 tbsp of baking cocoa powder, 4 tbsp of splenda, 1 tbsp of baking powder, 2 scoops of casein protein, water)

Weighed in at 177lb this morning, hopefully I'll drop back to 175lb tomorrow. I think I'm not dieting right in regards to cheat days. I should only have a cheat meal once a week and maybe one full cheat day every month or so. It's just so hard gaining and losing weight each week without any changes in my physique. Gotta keep myself motivated not to binge or anything like that. Let's go!

06/04/12 Monday

8:30 - 21 min jog

9:08 - Meal 1: omelette (2 whole eggs, 2 egg whites, 2 slices of turkey ham), 1 apple, 2 whole wheat bread

12:30 - Meal 2: marinated beef, 1 bowl of brown rice, veggies

3:05 - Meal 3: protein shake (2 scoops of protein, water), 1 banana

5:45 - Meal 4: sandwich (chicken breast, 1/3 avocado, 2 whole wheat bread, tapatio)

8:25 - Meal 5: teriyaki chicken, veggies

11:25 - Meal 6: chocolate cake

I forgot to weigh myself this morning. I'll probably be around 180~182lb tomorrow morning since I ate so much on Saturday. I was a monster today when I was workin out. Felt pretty amazing. I feel puffy for some reason... don't know why. I'll look into it. I'm gonna start incorporating cardio after my weight lifting sessions to burn extra fat since my glycogen levels will be lower at that time. Looking forward to losing more weight this week.

05/31/12 Thursday

I honestly forgot exactly what I ate today, but it should be similar to any other day of the week. about 6 meals, with alotta protein from foods and limited carbs and fats, etc. I weighed in at 177, but when I was working out, I looked a lot leaner and defined, implying that I've lost fat, but I'm retaining some water weight. I think I'm going too crazy with my diet, and also realized that I can't keep this up forever. I've decided to add legit cheat days to look forward to each week to motivate me to push myself. They will be around saturday or sunday of each week, I'm just gonna see how this works out.     I'm actually contemplating whether or not I should start bulking because bulking is so much easier than cutting, since I can a just a bit looser on my diet. Whatever I decide to do, let's remember this is a long term goal, not short term. Even right now I've only been doing this for about a month. Let's do this Seyoon! Keep it up

05/30/12 Wednesday

7:15 - Woke up for a jog, approx. 20 min

7:55 - Meal 1: omelette (2 whole eggs, 2 egg whites, mushroom, seasoning), 2 whole wheat bread, 1 apple

10:50 - Meal 2: sandwich (1 chicken breast, 2 whole wheat bread, 1/3 avocado, tapatio)

1:50 - Meal 3: 2 quesadillas (2 chicken breasts, 2 whole wheat tortilla, fat free cheese)

3:40 - Workout: abs/high intense cardio

4:50 - Meal 4: protein shake (11/2 scoops, almond milk, banana)

7:45 - Meal 5: stir-fry (1 chicken breast, green beans, mushroom, broccoli, pasta sauce, seasoning), chicken from el pollo loco

10:30 - Meal 6: chocolate mini cake (11/2 scoops of casein, 4 tablespoons of splenda, 1 whole egg, 3 egg whites, 1 tablespoon of peanut butter)

That cake was friggin bomb. It actually tasted like a cake this time lol. I felt pretty tired today from all that work I had. I think I'm eating too little to support myself. I should start adding in the extra meal after my post workout shake. Anyways, I was 176lb this morning. I think I'll be 175lb tomorrow and maybe 174lb by sat. Seeing improvement in my overall definition makes me feel great haha.

05/28/12 Monday

8:35 - Woke up for a jog, approx. 20 min

9:20 - Meal 1: omelette (2 whole eggs, 3 egg whites, mushrooms, 1 slice of turkey ham, seasoning), 2 whole wheat bread, 1 apple

12:15 - Meal 2: 1 bowl of brown rice, pasta sauce (Rago meat sauce, ground turkey, onions, mushrooms, seasoning)

1:35 - Workout: legs/biceps

3:00 - Meal 3: protein shake (11/2 scoops, almond milk), 1 banana

5:50 - Meal 4: sandwich (1 chicken breast, 1/3 avocado, 2 whole wheat bread, tapatio)

8:25 - Meal 5: stir-fry (2 chicken breasts, 1/3 avocado, green beans, broccoli, mushroom, onions, bell pepper, seasoning)

11:25 - Meal 6: mini chocolate cake (1 whole egg, 4 egg whites, 1 cup of almond milk, 2 tablespoons of splenda, 11/2 scoops of casein, 1 tablespoon of peanut butter)

I weighed in at 178lb today, probably from binging on saturday. Hopefully I'll lose the water weight by tomorrow. So far I've been dropping 2lb per week, and if I keep up this pace, I'll be around 170lb in 3 weeks. Can't wait til I finally reach the unreachable 170lb haha.

Beginner Workout Routine: Shoulders

Shoulders! I personally do these because I want bigger shoulders since I have small ones... people generally get shoulders worked out from chest and back exercises so yea w/e

1. Shoulder Press: 5x10
2. Lateral Side Raises: 5x12
3. Upright Rows: 5x12
4. Bent-Over Reverse Flys: 5x12
5. Shrugs: 5x10

Bigger shoulders make you look buff so just do em lol. 40 sec rest between sets and 2 min rest between workouts. Remember to focus on the muscles that you are trying to build. Don't work your muscles but build em.