BobJohnson training and diet log

[BobJohnson54]

Stats
35yo male
5’11 186 lbs
14 months total experience (1 year 3/week 2 months/4-5/week)

Current split: pull/push/legs rest upper/lower rest. Sometimes I miss one of the leg days hence the 4-5/week frequency.

Current phase: Cut
Currently in week 3 of a cut. Down to 186 from 191. Plan to cut for 10 weeks or down to around 170, which ever comes first.
I was 269lbs fat in April 2023 and the lowest weight I have been was 175 so that goal could change being that this is uncharted territory for me.

Diet:
2200 cals
180-190 G protein
Min 45 g fats
Fill in the rest of my calories with carbs.

Rest day for me today.

Some pics

 

[eazy]

I was 269lbs fat in April 2023

186 lbs

congrats on your progress, well done.

 

[BobJohnson54]

congrats on your progress, well done.

Thank you

 

[BobJohnson54]

2115 cals: 189 protein, 47 fat, 234 carbs.
30 mins stationary bike

 

[BobJohnson54]

Morning weight: 184.2

Pull day (home)
Strength down a bit on the cut.

Pull ups BW: 7,6,6 25lb-65lb band around knees 7

Dumbbell rear felt skiers: 15lb-15,14,14,12 10lb-17

Neutral grip inverted row: straight legs-7,7 bent legs supinate grip: 10,8

Bent over row supinated grip: 135lb-10,9

Straight bar curl: 72.5lb-8,7 65lb-9

Incline curl: 25lb-7 20lb-8,7

Hammer curl: 20lb-8,7

Barbell shrug: 135lb-13,12

0-1 RIR on everything

 

[BobJohnson54]

Morning weight: 184.0

Diet: 2079 cals, 246 P, 43 F, 176 C

Push day (home)
Today was a long and rough day. Only got 6hrs sleep last night and worked late today. Had to hit a night time lift when I was already ready for bed.

DB lat raises: 15lb-15,12,11,10 10lb-13

Incline DB press 52.5lb-9,7,7

Flat DB press: 52.5-8,8,7

BW dips: 6,5 15-35lb band assist-6 felt weak on these.

DB ohp: 40lb-6, 32.5lb-7

Seated French press BB: 52.5lb-7, 47.5lb-10

Skull crusher BB: 47.5lb-8,7

 

[BobJohnson54]

Sleep: 6hrs

Morning weight: 184.0, BP:106/61, HR:57

Leg Day later today.

 

[BobJohnson54]

I’m working till 7:30 tonight and my wife has dinner plans with friends from work after I get home. I need to catch up on some sleep so it was lunch time leg day today. I wasn’t able to hit calves and I had to drop a couple sets from my routine due to time but I still got some good work in.

Barbell squat: 210lbs-6,5,5

Barbell RDL: 225lbs-10,8,7

Leg extension: 140lbs-12 would usually do 3 sets

Leg curls: 130lbs-9 would usually do 3 sets this leg curl machine feels heavier that the one I use at the gym by my house. My curls are usually heavier Than my extensions at my normal gym.

 

[BobJohnson54]

2020 cal: 236 P, 174 C, 47 F

 

[BobJohnson54]

sleep: 7.5 hours

Morning weight: 183.0

Rest day

Just a little reminder of how far I’ve come. Pic from 6/2/2023 probably around 255

 

[Bim]

Nice, man. Keep it up! I'm in a similar boat, but you're a bit farther than me. Hard work always pays off, so congrats on the progress!

 

[BobJohnson54]

Nice, man. Keep it up! I'm in a similar boat, but you're a bit farther than me. Hard work always pays off, so congrats on the progress!

Thanks man. I just checked out your training log. Congrats on the weight loss. I was down to 176 in May with a 4 pack but I was so antsy to put on some real mass and burned out from dieting that I decided to eat in a surplus for a while. I spent probably 80% of my whole lifting time in a deficit. I went back up to 190 over 3 months. Now back on the cut after maintaining for a while. I want to get down to like 10-12% BF so I can acutely bulk for a while without getting too fat. Thinking cut to 10%, bulk to 15%, cut back to 10 and repeat that.

 

[Bim]

Sounds like a plan. Bulking is dicey for anyone who's ever been heavy, so a measured approach is best. You've definitely got the right idea. No sumo bulking. LOL

 

[BobJohnson54]

2001 cals: 220P, 44F, 176C

30min stationary bike

 

[CohibaRobusto]

Great progress man, keep it up!

 

[BobJohnson54]

Morning weight: 182.8

Sleep: 9.5 hrs

 

[Diesel59]

9.5 hours, that's what's up

 

[BobJohnson54]

Upper body day (home)

Everything felt great today.

DB laterals: 17.5lbs-11,10 15lbs-11,10

Rear delt skiers: 17.5lbs-11,10 15lbs-11,10

Straight bar curl: 75lbs-8,8,7

Incline DB curl: 25lbs-7,7 20lbs-10

Incline DB press: 52.5lbs-10,9,7

BW dips: 9,8,7

BB French press: 52.5lbs-10,9,9

BW pull up: 6,5 25-65lbs band assist-6

Ring inverted row: straight leg-7,6 bent legs-9

Hammer curl: 25lbs-11,9,8

 

[BobJohnson54]

Progress

 

[Yano]

9.5 hours, that's what's up

Holy shit if I slept that long with out getting up to move I would be so fucked hahaah God Bless ya.