New guy

[Ajax_6154]

Well I've been lurking the forum for a while now just trying to get info so I figured it was time to post. I've noticed that majority of you all are PBB so who better to consult. I am 26 yrs old just started lifting regularly about a year ago. My main focus was trying to gain mass which I have done however about 3 weeks ago I started to really focus on diet and cutting. At the start off plan I was 203lbs and 21% body fat and my goal my April 15th is 183-187 and 13% BF. I am in the Marine Corps so supplementation is closely watched.

My diet is as follows

Breakfast- 4-5 egg whites
​ ½ cup oats
​ ½ cup fruit
​

Meal 2 – 1 fish fillet 6-8oz
​ 1 cup brown rice
​ 1 cup vegetables

Meal 3 – chicken breast 6-8oz
​ Sweet potato 8-10oz
4-5 cups spinach and raw veggies with lemon juice

Meal 4 - other lean protein it varies 8-10oz
​ 1 cup brown rice

Post workout is protein shake and meal 3

Workout is as follows

Monday- Chest
Flat Bench x10 x10 x3 x3 x15 x15 x15 x15 Incline Bench x3 x3 x15 x15 x15 x15 Decline Bench x3 x3 x15 x15 x15 x15
Flat Flyes x15 x15 x15 x15 Incline Flyes x15 x15 x15 x15 Warmup Heavy
Hiit Cardio 12-20Min
Tuesday- Back
Pull-ups BWx10 x10 x10 x10 DB/Seated One Arm Rows x10 x5 x5 x12 x12 x12
Lat Pulldown x5 x5 x15 x15 x15 x15
BB Rows x10 x6 x6 x12 x12 x12Straight Arm Pulldowns x15 x15 x15 x15
Close Grip Cable Rows x15 x15 x15 x15
DeadLift/Rack Pull x15 x15 x10 x10 Moderate cardio 30 min
Wednesday- Legs #1
Leg Press x15 x5 x5 x5 x12 x12 x12
Vertical Leg Press x5 x5 x5 x12 x12 x12 Calf Press x15 x15 x15 x15 Leg Ext. x15 x15 x15 x15 Leg Curls x15 x15 x15 x15 Calf Raises x15 x15 x15 x15 Abs 2-4 Exercises
Thursday- Arms
Straight Bar Curl x10 x6 x6 x12 x12 x12
Pushdowns x10 x6 x6 x12 x12 x12
Seated DB Curls x12 x12 x12 x12 Seated One Hand DB Ext. x12 x12 x12 x12
Standing Preacher Bar Curls
x6 x6 x10 x10 x10 SkullCrushers x6 x6 x10 x10 x10 One Hand PullDown x12 x12 x12 x12
DB Hammer Curl x12 x12 x12 x12 Seated Preacher Curls x10 x10 x10 x10
Dips BWx15 x10 x10 x10 Concentration DB Curls x12 x12 x12 x12
Friday- Shoulders
Rear Delt Flyes x15 x15 x12 x12 DB Press x12 x4 x4 x10 x10 x10 Front DB Raise x12 x12 x12 x12 DB Shrug x6 x6 x6 x10 x10 x10 Lateral DB Raise x15 x15 x15 x15 DB Delt Flyes x10 x10 x10 x10 BB Shrug x12 x12 x12 x12 Military Press x10 x10 x10 x10
Cardio hiit 12-20 Min

Saturday- Legs #2
Sqaut x10 x10 x8 x5 x3 x3 x8 x8
Calf Press x12 x12 x12 x12 Deadlifts x10 x8 x5 x3 x1 Lunges x10 x10 x10 x10 Calf Raises x12 x12 x12 x12 Abs 2-4 Exercises


Sups are
syntha 6 protein
Hellfire thermo
Hyper fx pre
Orange triad multi vitamin

as of today I have lost 10 lbs and am at 17% body fat
Pic 1 yr ago I'm on the right
http://i62.photobucket.com/albums/h96/Ajax_6154/2011-08-15171702.jpg


Start of diet 203 21%
http://i62.photobucket.com/albums/h96/Ajax_6154/8FE90128-915B-499C-97B3-E38D6DEB662F-763-0000007123407F9B_zpsce1f799b.jpg

Yesterday 193 17%
http://i62.photobucket.com/albums/h96/Ajax_6154/AB5B6150-3642-4C45-BDAC-AB5CE9EC6E50-763-00000071266C21DC_zps1c86c89d.jpg


Sorry for the long post. Any tips, pointers comments are always accepted. Thank you in advance.

Adam




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[Ajax_6154]

Making decent progress about half way to my goal. 190 lbs today

http://i62.photobucket.com/albums/h96/Ajax_6154/74B5D012-D1D5-4406-A669-72E4757AB850-685-00000041F8EB4601_zps02bd33ef.jpg


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[Strengthrehab]

Good work

[Ajax_6154]

Thank you I'm happy with my progress so far.


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[Ajax_6154]

Weighed in yesterday at 184 and 13.69% body fat. Upped cardio to 4 days a week. Have 11 days till my goal date. Made weight I wanted but .69 off on BF.
http://i62.photobucket.com/albums/h96/Ajax_6154/C8E7D4BC-B1F8-4528-B6EA-3BAFCA3EF9D2-807-000000761D1F54C5_zpsc4cf5aea.jpg
http://i62.photobucket.com/albums/h96/Ajax_6154/E71911E5-F19C-4218-AD75-80CFF2DD579D-807-000000761980B25A_zpsf79f5db1.jpg


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[LensKing]

Looking good bro! Keep it up!

[Xandoz]

You look good keep it up.

[FUZO]

Welcome to Rx Muscle bud keep up the good work

[Dadup]

tons of progress man! good work

[Ajax_6154]

Thanks a lot gents


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[Ajax_6154]

Figured I'd get up a few new pics
http://i62.photobucket.com/albums/h96/Ajax_6154/null_zps1d712b24.jpg
http://i62.photobucket.com/albums/h96/Ajax_6154/null_zps7b6f4f34.jpg


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[TonyElTigre]

You are making some decent gains so far keep working. I think your delts and traps look good so far so you just need to work on your lower and upper abs now. I think doing some advanced ab work would be good for you. Have you ever heard of whinshield wipers?

[Ajax_6154]

You are making some decent gains so far keep working. I think your delts and traps look good so far so you just need to work on your lower and upper abs now. I think doing some advanced ab work would be good for you. Have you ever heard of whinshield wipers?

Thanks a lot and yes I have heard of them. I certainly need to step up my ab game


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[Ajax_6154]

So haven't updated in a while kind of got off track (life) but back at it strong http://tapatalk.imageshack.com/v2/15/02/01/889f0b9c38adf73a08c8d6d390210355.jpg. Trying to gain mass

As of yesterday I'm 195 lbs 16%


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[Sunnyday]

Welcome back! Looks like you've made some great progress. There are a bunch of guys over in the training journals section who could give you some good feedback and accountability: Hoss06, Granite-Dawg, The Solution, RichDC2, lksurf, Cook, Mac, and Curt James to name a few. I'd encourage you to check out their journals and also start a journal there yourself.

[supbro!]

Good progress going. Even more important I commend you for serving your country.