Scotty wants go get cut - log

[Scotty.]

After reading this forum for a few days, I've gotten inspired, and want to get cut.

Currently 5'11 and 207lbs according to scale today.

Previous bad habits include:
buying tons of frozen dinners, pizza pops, frozen pizzas etc.
drinking heavily (6-12 drinks) 2-3 times per week
hitting the gym 1-2 times per month
little to no cardio exercise

Before pic:



Goals:
Lose 15-20lbs to get to target weight of between 185-190lbs
Re-evaluate body image once target weight has been achieved
Improve strength and cardio conditioning

I'm kind of unsure of my current strength levels, as I haven't tried to max out anything in a while. At the end of last summer, I had done the following, which were not my 1-rep max
Bench: 205
Squat: 225
Dead: 225

I am not necessarily looking to improve on those yet (though maybe later). I plan to do lower weights in reps of 5-8 and really focus on technique. I am working with a 4-day cycle.
Day 1 - Chest/Triceps
Day 2 - Legs
Day 3 - Shoulders
Day 4 - Back/Biceps
I do 3 sets of about 4-6 of the typical exercises you would expect for those muscles each day. At the end of the workout, I will often throw in an intense 6 minute ab workout, and/or a 20+ min cycle or run with my heart rate in the 160-165 range.

Foods: Lots of chicken, cereal, flaxseed bread, occasional steak, skim milk, cereal, yogurt, brown rice, occasional canned soup, bananas. My willpower isn't great, and I know I will deviate from this, but it is a huge improvement from what I used to do. I will also cut back my drinking to hopefully once every week or two.

Supplements:
Standard multivitamin
Omega-3-6-9
Whey Protein
ECA stack - trying 2 weeks on, 2 off, 2 on as an experiment and to help with weightloss. Will re-evaluate this after 6 weeks.


This program is obviously far from perfect, as I pretty much designed it myself as a combination of tons of advice given to tons of different people for different reasons. Any comments or suggestions for changes/improvements greatly appreciated.

[maniacut]

Scotty, you sound like you've done all this before. You know what it takes, now it's just a matter of getting it done. Posting this thread can help remind you of your goals. Good luck

[kyleb]

With regard to the ECA stack, I like the idea of a trial run of 2 wks on / 2 wks off.

You might want to check out ZMA supplements from Optimum Nutrition to help naturally raise IGF-1 levels as well.

As far as exercise go, squats, deadlifts, front rows, push-ups, bench, repeat. Booya.

[Thremp]

[ QUOTE ]
ZMA supplements from Optimum Nutrition

[/ QUOTE ]

IIRC all ZMA supps are still made by the same place and relabeled so there should be 0% difference in where you get them and 100% about price/ease.

[Scotty.]

[ QUOTE ]
As far as exercise go, squats, deadlifts, front rows, push-ups, bench, repeat. Booya.

[/ QUOTE ]

I'll give an outline of my exercises here for critique as well

Day 1:
Bench Press
Incline or Decline Bench Press
Bar Dips
Overhead Tricep Extensions
Dumbell Flys
Tricep Pulldowns

Day 2:
Squats
Leg Press
Standing Calf Raises
Leg Extensions
Lunges while holding dumbells

Day 3:
Military Press
Shrugs
not sure what its called, but uses cables and involves turning the torso and extending my arm
Shoulder Raise - Bent Over
Shoulder Raise - Front
Shoulder Raise - Side

Day 4:
Deadlifts
Pullups
Seated Row
Lat Pulldowns
Bicep Curls


I will throw in some ab workouts (crunches etc.), pushups, and/or 20 mins of bike or something as a cooldown at the end of each day.

[kyleb]

Where's the squats? Deadlifts?

[Scotty.]

[ QUOTE ]
Where's the squats? Deadlifts?

[/ QUOTE ]

Day 2 and 4?

[kyleb]

Bah.

[Scotty.]

Question: Is going to the gym everyday too much? As mentioned above, I am going on a 4-day cycle. I have been going to the gym every day, but taking a 5th day off from lifting and riding the bike for up to an hour instead. I'm pretty sore everyday that I go, but I know a lot of that has to do with just getting used to working out again.

I'm not really coming close to overtraining am I? Also, what are the negative effects of overtraining?

[kyleb]

[ QUOTE ]
Question: Is going to the gym everyday too much? As mentioned above, I am going on a 4-day cycle. I have been going to the gym every day, but taking a 5th day off from lifting and riding the bike for up to an hour instead. I'm pretty sore everyday that I go, but I know a lot of that has to do with just getting used to working out again.

I'm not really coming close to overtraining am I? Also, what are the negative effects of overtraining?

[/ QUOTE ]

Most people that think they are overtraining are really just malnourished and/or don't sleep enough. At the height of my major weight loss kick, I was going to the gym 6 days a week and felt fine throughout.