Scalato's CutFest Journal |
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| Posted by: scalato23 Apr 9 2007, 05:50 PM |
| Age: 30 Gender: Male Weight: 213 BF%: 23.5 Goals: 32 Waist 10% bodyfat Some type of definition for my biceps Clear definition in the quads I will be cutting and starting out with 2 days of cardio and between 5-6 days of weight training. Starting out with 3 sets of 10 reps on most exercises. There will be some compound sets included, mainly for legs and shoulders and possibly biceps. Diet will be monitored closely and has been already. Starchy carbs will be basically cut out after 2:30pm and all carbs afterwards will be from vegetables or Kwick Karb for PWO. I am currently using: Lipo-AM Lipo-PM IGF-2 Adam Multi Flax Oil FIsh Oil Caps Adam Multi Kwick Karb ON Whey Xtend Pictures will be posted either this evening or tomorrow night. GD, do I need a code or will a newspaper work? |
| Posted by: GuardDog Apr 9 2007, 10:27 PM |
| Hey Scalato, I'm glad your joining this comp too. You'll need a code since we aren't doing the newspapers on this one. Send me a PM when your ready for it to put in the pics. Good luck bro GD |
| Posted by: scalato23 Apr 10 2007, 05:14 PM |
| Workout: Phenomenal. Extremely focused and really was able to concentrate on the muscles involved in the movement. I also think using a little bit lighter weight and going to 10 reps with full concentration is helping. I had a mjaor pump in both biceps yesterday, almost lost my dinner, and nearly had to stop because they were so painful. But, I finished the entire workout. Squats Leg Press Calf Raise Super Set: Leg Ext and LEg Curl Dbell Curl Hammer Curl Cable Curl Diet was spot on and will post what I have been eating very soon and pictures will be posted tonight. |
| Posted by: scalato23 Apr 10 2007, 08:39 PM |
| I tried to attach them here but it wouldn't work, so, links will have to do sorry. Unless a mod. is able to do it. |
| Posted by: scalato23 Apr 10 2007, 08:45 PM |
| Yes, I know. I will be clean shaven and work on all poses throughout this competition. I feel alot more confident about this competition as I have been waiting to cut since basically January. Even though I am sure there will be more competition, I still feel good and am very much looking forward to giving my all in this. |
| Posted by: JOKER 13 Apr 10 2007, 09:17 PM |
| Good luck with the comp |
| Posted by: scalato23 Apr 11 2007, 08:31 AM |
| Good morning everyone. Had a wonderful cardio session this morning. 15 minutes treadmill (HIIT), 10 minutes stair stepper, 10 minutes bike (HIIT), 10 minute cooldown on the treadmill. Feel absolutely great. |
| Posted by: scalato23 Apr 13 2007, 05:18 AM |
| From Wednesday night: Smith Press Upright rows superset: side and front raises (absolutely kills me) Lat pulldown Seated row Chins Note: Felt a pinch in my back on the last set of upright rows and the next day it was difficult for me to turn my head without feeling the pinch. |
| Posted by: scalato23 Apr 13 2007, 06:16 PM |
| Well, had full intentions of working legs tonight but due to work being so strenuous I'm not able to. I started sweating this morning at around 8:30 and didn't have a change of boxers soooo, I stayed sweaty and walked around all day and developed crotch rot or a small rash. It absolutely kills to walk regular and I have to walk with my legs far apart to make it feel good. So, I will be taking the evening off, taking the gf out to a healthy dinner and recuperating. PS - I feel like I did cardio all day today with the heat and constant walking around and sweating. Definitely burned major calories today. Will hit the weights hard tomorrow as I'm getting off work early, working out, and then going to an Arena Football game. |
| Posted by: scalato23 Apr 15 2007, 03:02 PM |
| Sorry for the missed day yesterday but it was pretty much a repeat of Friday with major walking and moving chairs and towel bins in the heat. Wasn't able to make it to the gym as I got off too late and went to an Arena Football game. As for today, Sunday, cheat day!!! Went to Sweet Tomatoes for their breakfast. One of the best deals around. Have also had a shake and alot of water. Getting ready to eat some stew meat. Will be doing cardio tonight and legs. Will post again after workout. |
| Posted by: scalato23 Apr 15 2007, 08:44 PM |
| Had a great workout this evening. Went balls to the wall with legs. Squats Walking dbell lunges Calf Press Superset with leg extensions and leg curls Could barely walk up the steps to get out of there but damn it felt good!!!! |
| Posted by: scalato23 Apr 16 2007, 08:26 PM |
| Usual diet today and I promise I will post it, more than likely on Wednesday. Was not able to weigh-in and do bf measurements today but will do so tomorrow. Started feeling DOMS throughout the day in my legs and am really feeling it now. Feels more like the mid-workout pump than soreness. Tonight's workout went well with chest and tris. Flat bench 3x10 Incline dbell 3x10 (went up 5 pounds) Incline dbell flye 3x10 (went up 5 pounds) V-bar pushdown 3x10 Skulls 3x10 (went up 2.5 on each side) All in all a decent workout but I don't feel that it was one of my better ones even though I went up in some exercises. Weird. |
| Posted by: scalato23 Apr 18 2007, 06:21 AM |
| From Tuesday 4/17 Weight: 210 (-6) BF%: 21 (-2.5) So far so good on the results. Workout: Smith Press (+2.5 pounds each side) Upright rows (+2.5 pounds each side) Superset with side and front raises Lat Pulldown Seated Rows (+10 pounds) Chins (took off another 10 pounds on assisted machine and still managed 3x8) Surprising strength gains for me as these two are typically my weakest body parts so I am very happy with that. Other: Still DOMS from Sunday's leg workout. Cardio Wednesday morning. |
| Posted by: scalato23 Apr 19 2007, 07:56 PM |
| Thursday 4/19 Workout: Pounded the crap out of legs and bis Squats (added 2.5 to each side and still squeezed out 3 sets of 10) Leg Press (added 10 pounds to each side and same as above) Calf Raise (added 5 to each side) Leg Curl (added 5) Dbell Curl (was only able to squeeze out 1 more rep for 10,10,8 Hammer Curl (went up 5 pounds on each side and did 3 sets of 8) Cable Curl (went up 10 pounds and did 3 sets of 10) Nothing like tasting your own vomit to keep you going toward the end of the workout. |
| Posted by: scalato23 Apr 21 2007, 08:38 PM |
| 4/20 Friday Diet: Nothing new to report other than it's the same as it has been, right on target. Workout: Strength was way up tonight. Flat dbell (5lb increase and was able to complete 3 sets of 10) Incline bbell (5lb increase on each side for sets of 9,9,8) Flat flye (5lb increase for 3 sets of 10) Tri Push w/rope (went up 20 lbs for 3 sets of 10!!!) Incline Skulls (5lb increase for 3 sets of 10) Cable Kickbacks (went up 10 lbs for sets of 8,8,8 on right and 7,7,7 on left) Other: Besides the nice strength increase nothing new to report. By the way, I am lifting more weight NOW than while I was bulking or have lifted while taking SD. So, I have lost 6 pounds to-date and my strength is increasing. Nice results applied nutriceuticals. |
| Posted by: scalato23 Apr 22 2007, 07:39 PM |
| From 4/21 - Saturday Workout: Ran a 5K with the gf today and had plenty of energy and stamina for the entire thing. Also, no shin splints (woo hoo). As far as diet it was a cheat day so we went to Cracker Barrel afterwards but ate pretty well for the rest of the day. |
| Posted by: scalato23 Apr 22 2007, 07:40 PM |
| 4/22 Sunday Feeling: Have some soreness in the chest from Friday's workout and calves and shins are both sore from the run yesterday Workout: Dbell shoulder press (+5 lbs for 3x10) Shrugs (+5 lbs for 3x10) Upright bbell row (+2.5 lbs for 3x10) V-bar pulldown (+10 lbs for 3x10) 1-arm dbell row (+5 lbs for 3x10) Pullover (+10 lbs for 3x10) Flet great moving up a little bit on everything tonight. Some might be questioning my intensity at the beginning of this journal due to the fact that most of my weights seem to be going up. I can assure you that I am sweating just as much now as I was when I started. My shirt is soaked, my eyes sting, I feel like puking...that's the way it is for every workout. SFW |
| Posted by: scalato23 Apr 23 2007, 04:47 PM |
| 4/23 Monday End of Week 3 Weigh-In: 208 (-8 total pounds) BF %: 19.8 (-3.7) Waist: Can squeeze into the 32's but the pockets look stretched and it's hard to button. 33's are pretty good. Cardio tonight and will update afterwards. |
| Posted by: scalato23 Apr 23 2007, 08:31 PM |
| Well, very happy with the week 3 results and everything seems to be falling into place. I'm working on tweaking the diet for month 2 of the cut. Currently 6:15AM 4 egg whites, 2 whole eggs, 1/2 grapefruit, 1/2 cup oats w/ 1/2 scoop ON 8:30AM 1/2 cup brown rice with 5 oz. ground turkey breast 10:30AM 1 can tuna mixed with flax oil, carrots 12:30PM 1/2 plate of lettuce with dry tuna, 1/2 cup cheese, and 2 hard-boiled eggs. Also have 1 grilled chicken breast. 2:30PM 2 scoops ON with flax oil 4:30PM steak and green veggies 6:30PM 2 scoops Xtend with 18 grams WMS in water (pre-workout) 7:30PM 2 scoops Xtend with 18 grams WMS in water (during workout) 8:45PM 18 grams WMS in water (immediately after workout) 9:15PM 2 scoops ON, 1/2 cup oats in water 10:00PM Metamucil That's pretty much what I have everyday. |
| Posted by: scalato23 Apr 25 2007, 08:52 AM |
| From Tuesday night Workout: Awesome. Incredible pump in the legs and biceps. Squat (+2.5 each side from last workout 3x10) Leg Press (+15 on each side 10,8,8) Std. Curl (no change from last time 3x10) Calf Press (+15 total for 3x10) Dbell Curl (finally got 3 sets of 10) Dbell Hammer (finally got 3 sets of 10) EZ Bar Rev. Curl (same as previous 3x9) Other: Really concentrated on the bicep movement during all curls and the pump was incredible. I think I'm starting to see a little progress in their development. Doing some research on HIT and may switch to that after this first month is over. Thinking of a split like this: Sunday - HIT Monday - Cardio Tuesday - HIT Wednesday - Cardio Thursday - HIT Friday - Cardio Saturday - OFF |
| Posted by: scalato23 Apr 25 2007, 02:40 PM |
| Wanted to post a link for my typical daily diet. I also use Flax and Fish Oil during the day. I just didn't put it in there. http://www.fitday.com/WebFit/PublicJournal...Owner=scalato23 |
| Posted by: scalato23 Apr 26 2007, 04:52 AM |
| WOuld love to get a little feedback from the "older" members on here regarding the diet. |
| Posted by: scalato23 Apr 27 2007, 01:25 PM |
| Wednesday - Thursday Great cardio session on Wednesday. That night did chest/tris. I had some minor DOMS on Thursday but they have rreally kicked in today (unusual for me to get DOMS in my tris and chest, usually one or the other). Thursday took the day off as my body was feeling a little creaky so I gave it a day of rest. Will be working shoulders/back tonght and working on the HIT routine for next week. |
| Posted by: scalato23 Apr 28 2007, 10:08 AM |
| Alright, shoulders/back night. Smith Press (+2.5 each side for 10, 9, 8) Bbell Upright Row (+5 each side for 3x10) Dbell Side (+5 for 3 sets of 10) Lat Pulldown (+10 for 10,9,7) Seated Row (+5 for 3x10) Chins (3 sets of 7) Good workout but didn't feel as intense as I had the previous few. Possibly because I was thinking about my upcoming foray into HIT starting Sunday. Diet has been good and I'm still hungry all the time. Next week I think I'll be cutting out the oats w/ my PWO shake. Will probably also cut out the 1/2 protein scoop in the morning with the oats. Also considering going from 4 egg whites and 2 whole eggs to 5 whites and 1 whole one. Need to cut more cals. |
| Posted by: Vaporize May 1 2007, 01:58 AM |
| I wouldn't cut the carbs out of the PWO man, that just sounds like a horrible idea. Any other opinions on that from other members? |
| Posted by: scalato23 May 1 2007, 05:26 PM |
| Monday 4/30 Did my first HIT workout this evening. Leg Ext Leg Curl Squat Stdg. Calf Raise Super Pullover Incline Bench Seated row Tricep Ext. Bicep Curl (barbell) I did 1 set to failure on each exercise which was typically 12 reps. I have some modifications I still need to do on the exercises as far as weights used go. I will be doing this again wednesday and friday so next week will officially be Week 1 with the correct weights for the intensity needed. I felt great the rest of the night, nice full-body pump. THe pump has carried over today as well over the entire body. Nice feeling. (I also started taking NeoVar so who knows). |
| Posted by: scalato23 May 1 2007, 05:29 PM | ||
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| Posted by: scalato23 May 2 2007, 05:40 PM |
| Tuesday - Cardio and abs (yes, first time in a while) Wednesday Workout: Day 2 of trying to get the weights correct for HIT and I think I may have them down now. Friday will be the real test. I really like this workout so far as I have been doing splits forever!!! Honestly, you may think I'm crazy but I think my quads are already looking bigger and my biceps as well (the stubborn part of my body). I am making my way through the rest of the HIT book and am making some notes. It felt good during and after (although I'm wiped out afterwards). Also, the gf will be out of town for a week and a half so my "bad influence" of eating out will be gone for a bit and I can really get a GREAT week in. |
| Posted by: scalato23 May 3 2007, 07:25 PM |
| Thursday Feeling: Usual good feeling however after taking 4 caps of RPM I had great energy but not jittery. Workout: 15 minutes treadmill, 15 minutes bike, nand 15 minutes treadmill. Followed by abs. I honestly felt like I could've done another 45 minutes. I felt absolutely tremendous and really didn't feel tired even though I was really pushing myself. |
| Posted by: scalato23 May 5 2007, 05:09 AM |
| Friday night Feeling: Nothin new Workout: I tell you, I'm loving this HIT. Was able to move up weight in some exercises and add reps in others. Definitely feeling stronger already and yes, its official, the quads are growing as well as the biceps (a little). I bought the book last night so I can plan out the entire cycle and do some focus work on specific areas. Other: Didn't really notice anything from the RPM today as compared to yesterday when I did cardio. People are starting to comment on my weight loss, asking what I'm doing because I'm "shedding so much weight so quickly." |
| Posted by: scalato23 May 6 2007, 07:08 AM |
| Saturday was a rest day and today will be the official start of the HIT program. I used last week to make sure I got all the mechanics down and understood what the program would entail. I also incorporated cardio on the days off from lifting. I'm not really sure what I'm going to do about that because Saturday my legs felt dead and run-down. This is what I did last week: Monday - HIT Tuesday - Cardio Wednesday - HIT Thursday - Cardio Friday - HIT Saturday - rest and legs felt tired I might see what doing 20 minutes of cardio before working out does for me. If anything, might be a good warm-up for the workout. That way I can completely rest on the "off" days. Today I'm also moving most of my furniture from my apt. to my new condo. Shouldn't be too bad as I'm able to get the truck very close to both doors, most of the stuff can be moved with a dolly, and I have a buddy coming over. I guess that's enough for now, I'll post tonight after HIT #1. |
| Posted by: scalato23 May 6 2007, 06:30 PM |
| Sunday 5/6 Workout: Kicked my ASS!!! Whew. Drinking my kwick karb and bcaas right now. This was official HIT workout #1 and it was a doozy. When done correctly, this workout is great. I am completely wiped out right now but in a good way. And the best part, it only took about 35 minutes. Leg Ext Leg curl sqaut calf press pullover seated row incline bench tri. pushdown bbell curl Going to go stretch a little more and I'll report how I feel a few hours later. |
| Posted by: scalato23 May 7 2007, 05:22 PM |
| End of Week 5: Weight - 204 (-14 pounds from the beginning) BF % - could not find electronic machine or calipers  Cardio tonight |
| Posted by: scalato23 May 7 2007, 05:46 PM |
| Alright, no lie...one of the trainers here (one who competes and knows what he's doing) just came up to me after a client and asked if I had "lost about 12 pounds or a little more and that I'm keeping the muscle". That's pretty damn good considering I've lost about 14. He also wanted to see my diet and said it was spot on and only made 1 suggestion for me, to up my morning carbs from 1/2 cup oats to a whole cup. I also asked him about the sugar content in metamucil (before bed) and he mentioned colon cleanse as a great alternative. It's always good to hear when someone notices your progress and says that you know what you're doing. Just a nice ego boost that I'd thought I'd share. The kind of thing that makes you want to SFW even more intensely and bust ass doing cardio!!! |
| Posted by: scalato23 May 9 2007, 08:23 PM |
| Another great workout tonight with tons of energy and full intensity. I am really pushing myself to either go up in weight or add reps on every exercise. I am being very consistent on the 2 and 4 second times as well as the 1 minute rest in between exercises. Lovin it!! |
| Posted by: scalato23 May 10 2007, 04:58 PM |
| Today was cardio day. 10 minutes HIIT treadmill 10 minutes HIIT bike. 20 minutes ab work with main focus on obliques. Had some minor DOMS in the legs/calves but nothing major. |
| Posted by: tree33 May 12 2007, 04:23 PM | ||
I agree this is the best time for your body to replace glycogen in your muscles so you can continue working out hard the next day. |
| Posted by: scalato23 May 13 2007, 01:04 PM |
Yesterday was a day off and had a cheat meal at Outback. I split a 14 oz. steak with the gf and got a side salad with veggies. We didn't eat all of the steak and I had it today for lunch. Oh yeah, cheese fries as an appetizer (we didn't eat it all) and no dessert. So, even though it was a cheat meal we still tried to keep it in moderation. Things are moving right along and I've already cooked most of my meals for the upcoming week  Can't wait to weigh in tomorrow.No major changes upcoming, I might rearrange the timing of the meals soon as I just got a new job and won't have to wake up so early so I'll more than likely be missing a meal during the day which I don't mind as I need to start cutting calories a little more to adjust for the weight loss up to this point. I'm also looking into changing from Metamucil to psyllium husk before bed. |
| Posted by: scalato23 May 14 2007, 08:11 PM |
| From Sunday night's workout: Took a dose of RPM 1 hour before workout and definitely had plenty of energy and intensity was through the roof as evidenced today by DOMS in calves and back. However, sleep SUCKED!! I know it's not a good idea to take supps. like that in the evening but I told you guys I would so I did. I tossed and turned all night (even with taking 1 Lipo-PM). So, DO NOT take RPM past the late afternoon. From Monday cardio: Cardio was not all that great as I wasn't able to give it my all due to the calves being sore. I did of course tough it out and rode the bike for a bit and walked fast on a 7% grade incline. Dosing was normal throughout the day and I feel wired right now (took 1 RPM at 4PM). |
| Posted by: scalato23 May 15 2007, 06:00 PM |
| Well, I have 2 options as far as removing a meal. Currently: 8:30AM - 4 oz. ground turkey breast w/ 1/2 cup brown rice 10:30AM - 1 can tuna w/ 1 tsp. flax oil/2 caps fish oil and some carrots or celery I could remove the 8:30 meal and move up the tuna/veggies and add 1/2 grapefruit an hour earlier OR Just remove the tuna/flax/fish and veggies. I would add the flax and fish oils elsewhere. Thoughts would be much appreciated. |
| Posted by: drstamper3 May 16 2007, 08:15 AM |
| I would get rid of the 8:30 turkey and on a side note go ahead and move the oils elsewhere anyways, considering the natural fish oils are competing with the flax and fish oil supps your taking for the same pumps in the GI tract and therefore some of it is being wasting. Maybe add them to a shake or som10. |
| Posted by: scalato23 May 16 2007, 03:43 PM |
| Well, did not get to workout last night due to the fact that 2 new people decided to come in and inquire about memberships sooo, that took up my time. I did however wake up early and workout this morning. Needless to say the intensity and "desire" was not there as it usually is. I took my normal regimen of supps. today and feel as I usually do. Still always starving after 1 hour of eating prior. Will be getting in psyllium husk and more xtend tomorrow. BTW, good idea drstamper. |
| Posted by: scalato23 May 19 2007, 08:24 AM |
| Sorry for the delay in posting. I am in the process of changing jobs, moving at the end of the month, and going out of town as well. Last night was the last workout of Intermediate Workout #1 (did it for two weeks). I will begin Workout #2 next week. As far as the testing goes, I am out of Lipo-AM and have been using the RPM in it's place. Liked the Lipo-AM but I seem to get more out of the RPM. Weight seems to be dropping a little quicker and I am always hungry with the RPM. Lipo-PM: Think my body has gotten accustomed to it as I really don't feel that much from it anymore. But, next week is the last week on it and we'll see how I feel after dropping it. IGF-2: Love it!!! Strength is still going up and I really don't feel or look like I've dropped much (if any) muscle at all No real noticeable pumps or anything but it definitely has helped me save muscle and still gain strength despite the smaller diet.NeoVar: Undecided. I added this after all the others and haven't noticed a change in anything. Come to think of it, I have been drinking alot more water than usual lately and it's not from working outside. Didn't really notice it before, but there might be a correlation there. Again, we'll see as I start running out of some of the supps. Diet: Next week will drop the 8:30AM meal of 1/2 cup brown rice and 4oz. ground turkey breast. I have also started drinking psyllium husk powder before bed. Man, that stuff is NASTY!!! By far, the worst thing I've ever tasted. Water intake has also increased. Workout: Intensity is still there and I'm really enjoying the HIT program. We'll see how #2 goes. |
| Posted by: scalato23 May 22 2007, 05:37 PM |
| Well, finished the move and am on my last 3 days at the hotel so chaos will soon be over. Can't wait. Did #2 workout for HIT last night and man did it kick my ass...mainly the legs and I'm still getting one helluva pump from the back portion. I am considering adding one more exercise of biceps as I am not feeling that 1 set is good enough for my weakest part. Other than that, I have officially cut out the 8:30AM meal and boy do I miss it. But hey, I'm still making progress and am almost able to fit into the 32's |
| Posted by: scalato23 May 23 2007, 08:24 PM |
| Day #2 of the second phase of HIT. I's really kicking my ass but I love it. Weight hasn't changed all that much but the clothes are still fitting loosely and people are still commenting on how much weight I've lost. Lovin' it. |
| Posted by: scalato23 May 28 2007, 09:36 AM |
| Still going strong with the HIT workouts and diet. Looking to reduce the diet more however, will be going out of town next week and will more than likely not be eating as much. However, I'm noticing a problem with the HIT workouts. The workouts are so intense (especially legs) that trying to do cardio the next day and then legs again the next is pretty tough. My legs feel dead by the middle of the week and I can't go with total intensity the rest of the week. I think I'm going to split the HIT workout into 2 days to give my legs an extra day of rest. I'm still losing weight and keeping muscle but I know I could be doing better. |
| Posted by: scalato23 May 31 2007, 08:22 AM |
| Well, I worked out Tuesday and adjusted the HIT workout: Super Pullover Underhand Close grip pulldown Pull-Ups Cable curl Hammer curl Concentration curl Tricep pushdown Cable kickbacks Overhead rope pull I still used the same intensity with 4 and 2 seconds and 1 minute rest in between sets and only 2 sets/exercise. I have major DOMS and it's Thursday. The workout felt great and I really enjoyed breaking it up and focusing more on certain bodyparts. Think I will stick with this for the last month of the competition on bulknuttrition and last 2 weeks for the AN competition. |
| Posted by: scalato23 Jun 1 2007, 01:03 PM |
| Did cardio yesterday morning and this morning as well. Worked out this afternoon at a local gym and was able to perform some different workouts and movements and I really feel like it was a great change and workout. Diet has been decent even though I've been out of town. |
| Posted by: scalato23 Jun 8 2007, 08:54 PM |
| Just a quick update to say I've upped my cardio and diet is getting even stricter. Will post a more in-depth entry this weekend. |
| Posted by: scalato23 Jun 12 2007, 10:41 AM |
| Weight is down to around 190 and bf is under 20% I'm also fitting into some 32's here and there which is great. Cutting more calories this week to fisnish the competition strong. BTW, last week for the AN contest. I'll keep you posted on the results. |
| Posted by: scalato23 Jun 12 2007, 07:29 PM |
| I'm so pissed right now. I was looking forward to really working my shoulders/chest tonight but about an hour before I was to start, my stomach started cramping up in a big way. It's been about 2 hours now and it's not getting any better. I've taken some rolaids but haven't really gone to the bathroom yet either. I rarely have stomach problems so it really sucks. On a good note, I don't feel like eating. |
| Posted by: scalato23 Jun 15 2007, 07:22 AM |
| Well, I've only really been able to work out once this week which really pisses me off because the Applied Nutriceuticals contest ends today. I really wanted to do a good bit of cardio and to strip whatever else I could this week. Pictures are due on their site by midnight tonight. I've been having major cramping issues. The diet and supplementation have remained basically the same (though the only carbs are oats in the morning and then quik karb pre and post WO). I typically get my stomach cramps about 20 minutes after I eat. I've been getting plenty of fiber, protein, and fat has been coming more or less from fish oil and lean meats. I downed a whole roll of rolaids yesterday and it helped some but still... |
| Posted by: scalato23 Jun 16 2007, 08:06 AM |
| Still suffering from stomach cramps about 10-15 minutes after I eat although they aren't as painful as they were at the beginning of the week. Wondering if anyone has any ideas as I didn't change my diet from the last week. Cut is still going well and I am contiuing to lose bdoyfat which is great. I hope I'll fare better on this competition as compared to the bulk. How's everyone else doing? |
| Posted by: scalato23 Jun 19 2007, 04:37 PM |
| Well, still going strong on the cut. My goal of 10% bf at the end of the competition was extremely ambitious and I'm really going to try and get as close to it as possible but with only a couple of weeks left, I don't think I'm going to hit it. I haven't been able to do as much cardio as I'd like lately but still pressing the weight. I have also dropped another meal and am only taking in carbs at breakfast and pre and pwo in the form of kwick karb. Everything else is still going quite well. The cramps have subsided. I've come to a couple of theories: - just could've eaten something that botheres me for a week - i was using metamucil instead of psyllium husk during that week (I had run out) - maybe, hopefully not, I have become lactose intolerant during this cutting. I've cut out all dairy but did have cheese a couple of times during that week. Will try using cheese this week and see if I can eliminate that cause. Guys, where are you? |
| Posted by: scalato23 Jun 25 2007, 10:35 AM |
| Well, I'm still dealing with stomach cramps here and there. They haven't been as severe as they had in the past but still I haven't had 2-3 straight days of no pain. I think it might be milk related. I've eaten cheese and have had very minor symptoms. However the other morning I had soy milk with kashi cereal and thought I was going to die about 30 minutes later. It sucks but I've been dealing with it. Really going to be as clean and lean as possible this week as its the last one before pics are due. Have dropped a couple of fish oil from the diet as well as one whole egg in the morning. I also have dropped down to as few calories as possible to lose weight but still function. |
| Posted by: scalato23 Jun 26 2007, 06:30 AM |
| Had an intense cardio session last night which of course kept me up late as cardio at night usually does. Not too bad though as I don't have to be at work until 9 or 9:30 which is a nice change from the 7:15 of the previous job. Anyway, really being clean with the diet even though it seems I want to cheat every single day. The reward though at the end of this is the joy of how I recomped and it ending the day of the best BBQ day of the year!! |
| Posted by: scalato23 Jul 3 2007, 07:06 PM |
| Okay everyone. I am officially done with the cutting for the contest. I will continue to cut more but the deadline is here!!!! Stats Beginning Weight: 213 BF%: 23.5 48.99 pounds Goals: 32 Waist and 10% BF. Ending Weight: 185 BF%: 15 27.75 pounds Goal??: Attained the 32 waist but did not hit the 10% BF. I lost 28 total pounds and 21.24 pounds of fat (according to my calculations). I also did not lose any strength. So, all in all, I am VERY happy with the cut/weight loss. Here are the pics. Again, MODS, I'll need your assistance. http://i18.photobucket.com/albums/b109/scalato23/P7030080.jpg http://i18.photobucket.com/albums/b109/scalato23/P7030082.jpg http://i18.photobucket.com/albums/b109/scalato23/P7030083.jpg http://i18.photobucket.com/albums/b109/scalato23/P7030085.jpg http://i18.photobucket.com/albums/b109/scalato23/P7030087.jpg http://i18.photobucket.com/albums/b109/scalato23/P7030088.jpg http://i18.photobucket.com/albums/b109/scalato23/P7030091.jpg Again, I know I need to work on posing but I tried. Good luck to all other competitors and thank you to BN. |
| Posted by: sswole Jul 3 2007, 07:18 PM |
| Holy f*ck bro good job. Lookin great man, its obvious you put in some hard work and it shows. Congrats |
| Posted by: JOKER 13 Jul 3 2007, 07:47 PM |
| You should be happy with your results, you did a great job |
| Posted by: Jonathan Cooperman Jul 5 2007, 08:31 AM | ||
Good job man, Can you give me some info on the HIT workout you were doing? Ive never heard of it. Thanks best of luck |
| Posted by: Singa Jul 5 2007, 09:37 AM |
| awesome progress...cant wait to see the result once your officially done cutting keep up the good work |
| Posted by: opfor101 Jul 5 2007, 09:22 PM |
| holy shit, good job scalato, im impressed by your results. btw are you planning to keep cutting? i still believe you have more room to cut. other than that amazing job, you lost most of your gut and your waistline looks trimmer. |
| Posted by: Jason2459 Jul 6 2007, 09:09 AM |
| Hey great job man. You still have some work to do sure but you've done a great job so far. |
| Posted by: scalato23 Jul 6 2007, 11:33 AM |
| I appreciate the kudos and yes, I still have some work to do and will continue to cut until I hit that 10% bf mark and probably more than that. |
| Posted by: tree33 Jul 7 2007, 11:12 AM |
| Great job man you got my vote. |
| Posted by: scalato23 Jul 8 2007, 07:35 AM |
| THanks I really do appreciate it. It's great to see results when you are determined, focused, and have a goal. |
| Posted by: scalato23 Jul 8 2007, 08:58 PM |
| Just wanted to post the macros of my average daily diet: Calories: 1736.04 Carbs: 128.57 Fiber: 17.66 Fat: 29.47 Protein: 226.04 I recently "found" carbo gain and dextrose in the back of my closet which I haven't used since cutting and getting the kwick karb. I am going to start using these 2 until I finish them up. There's not enough to sell and I'd rather not throw it away so, 50 grams of those carbs in my macros are the PWO shake (divided between the carbo and dextrose). I am still cutting and will continue to do so. |
| Posted by: scalato23 Jul 9 2007, 01:06 PM |
| Current Diet: 7:00AM 5 egg whites 1/2 cup oats w/ 1/2 scoop ON 1/2 grapefruit 2 fish oil 9:30AM (PWO) 2 scoops ON 1/4 cup Carbo Gain 3 tbsp. dextrose 10:30AM 4 oz. meat 1 cup veggies 1:30PM 1 can tuna 3 celery stalks 1 cup carrots 4:00PM 2 scoops ON 1 tsp. flax oil 6:30PM salad greens chix breast FF Italian dressing 1 tsp. flax oil Pre-Bed 1 tbsp. psyllium husk 1/2 scoop ON In my previous macros I forgot to add in the pre-bed. Here it is again: Cals: 1830 Carbs: 138 Fiber: 24.36 Fat: 30 Protein: 238 I think I'm going to stick with this for a bit and just keep focusing on intense cardio. |
| Posted by: scalato23 Jul 10 2007, 10:12 AM |
| The past 2 weeks I've been working out around 8:00AM which is a major change from 7:30PM. I feel like I have more energy and it's also a huge bonus for me because I didn't like having to drink a PWO and then something to eat that late at night. Now, I've been able to incorporate it more easily into my daily diet. THis change has been HUGE for me. I've also started working out at a different gym where no one knows me so no one tries to talk to me and I stay focused more. The smallest things can make the biggest difference. |
| Posted by: Nashsme Jul 12 2007, 10:07 AM |
| Thats awesome man. Keep up the good work! |
| Posted by: scalato23 Jul 14 2007, 04:27 PM |
| I've adjusted the diet daily by cutting the PWO dextrose and carbo gain in half. I've been having great cardio lately. My heart feels stronger, the legs lighter, and the running so much easier than when all this began. It really is an amazing feeling now. I actually enjoy cardio these days. Will do another weigh-in and bf% check on Monday. |
| Posted by: scalato23 Jul 16 2007, 02:59 PM |
| Stats Beginning Weight: 213 BF%: 23.5 48.99 pounds Goals: 32 Waist and 10% BF. Ending of Cutfest Weight: 185 BF%: 15 27.75 pounds Goal??: Attained the 32 waist but did not hit the 10% BF As of today (July 15th) Weight: 180 BF%: 13 23.4 pounds Since the beginning of Cutfest until now I have lost 10.5% of bodyfat and 25.59 pounds of fat from 33 total pounds of weight lost. |
| Posted by: Regulator Jul 16 2007, 08:06 PM |
| keep at it man. I know with my cut i keep wanting to stop and bulk, since its easier for me, but finish what you started. |
| Posted by: scalato23 Jul 20 2007, 08:07 PM |
| Just ordered the Incarnate/Leviathan stack and should have it by Tuesday. Can't wait to get my diet back to a maintain diet to start gaining some lean muscle mass and dropping more bf%. |
| Posted by: scalato23 Jul 28 2007, 07:01 AM |
| It's been a week since I've posted but I've still been hitting the weights hard. Since the slow addition of dextrose and carbo gain and a little bit of extra calories my basic weight and bf have stayed the same and I'm looking leaner still. I have just started with my Incarnate/Leviathan/NO Xplode stack and will start a new journal. It will more than likely be called, "Recomp Journal". Thanks for reading this one and I hope you read my next one For overall results on this journal, read the above entries. |