A Rare Sunday Workout- 12 Week Cut Day Six

Happy Sunday FitFam!

 

Normally Sunday’s are my rest day, but since I started the 12 week cut program on a Tuesday, I had to do my workout on a Sunday. This coming week, it should be back to rest days for Sundays. 

Stayed tuned, I am going to have a video demonstrating one of my exercises from this workout I did. 

 

Workout Session: leg day 

 
  • Leg press: 3 x 15-20, 130 lb
  • stiff-leg deadlift: 3 x 8-10, 155 lb
  • walking DB lunge: 3 x 10, 40 lb
  • seated calf raise: 3 x 15-20, 40 lb
  • Cable crunch: 3 x 20, 35 lb
  • Seated Russian Twist: 3 x 20 ( I used a 45 lb weight plate). 

How many of you did a workout today? Are Sunday’s your day of rest? let me know in the comment section, also feel free to try these exercises! Share, comment, like and follow. 

 

Your Fitness Blogger, 

Shay-lon xxoo

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12 Week “Cut” program (Day Two)

Hey FitFam,

 

So yesterday I told all of you I would keep you posted on my 12 week program I started, with that being said, I did manage to retweak my macros to my liking, which actually surprised me quite a lot, because my calories went up this time, and I was expecting them to go down, but anyways… they will vary because some days I plan on having low calorie days and high calorie and moderate calorie days (something I will probably share with all of you to keep myself accountable and on track) 

I haven’t yet decided if I will post my meal planning/meals on my blog yet during this 12 week program, it sounded like a good idea though. I figured I would share my IIFYM (macros) with all of you though.. 

 

My New Macros:

Calories: 1878 

Protein: 122 grams

Fats: 59 grams

Carbs: 221 grams

Fibers: 22 grams 

 

 

BMR: 1453

TDEE: 2347

 

Again my starting weight: 144 lb 

Goal weight: 135 lb at the very least, but aiming for 125 lb at the very most. 

 

I think once I figure out the moderate calories, lower calories and high calorie days, I will post it to let everyone know my goals to meet for each week. Yesterday, I stayed within my macros and did very well with the calories too, because I was like 836 calories under my goal. BUT I did not hit all my macros, I hit fats fine, but was under in protein and carbs (which will happen sometimes and I rather that anyways in case I am doing a low cal day) anyways this is all going to take a long time to talk about, so let us skip to the workout. 

 

Workout Session:

 
  • Squats: 3 x 8- 10 (105 lb) but felt very weak during my squats. 
  • leg curl: 3 x 12-15 (50 lb)
  • leg extension: 3 x 12-15 (50 lb)
  • leg press calf raise: 3 x 15-20 (130 lb, 150 lb, 170 lb)
  • Plank: 3 x 60 seconds
  • Twisting hanging knee raise: 3 x 20
  • push up challenge: 45 reps

Yes, I can lift more in all of these exercises (looking back at previous post, you will see this) but I am gradually going to higher the amount of weights, because I want to be able to lift for those specific amount of reps with whatever weight I am lifting without stopping. For example I can do 100 lb in the leg curl and leg extension but not for 12-15 reps, only maybe a good 3 if that, and so.. I wouldn’t start off doing 100 lb until I can build enough strength to do so. Yes, the higher the weights, the lower the reps BUT in my circumstances, I want to eventually go up to maybe 70 lb or 100 and do 12 -15 reps.. (this might sound all confusing) another time I will explain more. 

 

Are any of you doing IIFYM (macros), if so, i want to see your numbers in the comment section and give me some ways you hit your macros and what ways you have missed them. 

 

Your Fitness Blogger,

Shay-lon xxoo

12 Week “Cut” Program – (Muscle & Strength) Day ONE

I am starting a new program (12 weeks)…. 

 

This isn’t a challenge of any sorts, but instead a program for me to “cut” and still keep my gains. I had to do some research on my own time to figure out which program I would start to give me an idea on how to go about it, and chose one from Muscle and strength, now this particular program I am starting, I am doing  “my version” because everyone is different, while some might find following the plan word from word may work, I know myself well enough to tweak and make changes to things that won’t work for me & my goals. This program’s goal is to allow one to lose up to 20 pounds, keep muscle mass (while still being lean) and increases conditioning (which will help with keeping me in shape at the same time). Along with doing this program, I am going to redo my macros (reset them to fit this program better) because as I have said before “nutrition is very important”. 

 

I chose this particular program on a whim and just went with it, (so I am taking a risk and seeing if it works or if it does me no good at the end)  and I knew I could change what needed to be changed without going too far from the original. I don’t always listen to sites such as these, but every once in a while it is nice to take a break from having to come up with programs for myself and gives me more time to focus on other things that need to be done. This program also gives a meal plan (a break down of what to eat for the first 7 days and it is probably recommended to eat that same thing for the 12 weeks) but of course, I am not going to follow that particular meal plan because I don’t want to and want to do my own thing 🙂 – I may do some of what it tells me to eat but otherwise, I will find alternatives (of course as long as it fits my macros) and makes sense to the plan (I won’t go too far from the meal plan it has set up).  The same goes for the exercises, It list the first 7 days of exercises/ rest days but I will eventually add or replace certain exercises to get a variety (as long as it makes sense to the plan). 

 

For the most part, I plan on following this plan the way it is set up and making adjustments as I go. Today was the first day of me starting this 12 week program. I plan on sharing the exercises with you as I go along.. 

 

Workout Session: 

 
  • Incline bench press: 3 x 8-10 (45 lb)
  • One arm DB row: 3 x 10-12 (20 lb)
  • Seated barbell press: 3 x 8-10 (35 lb)
  • pull ups: 3 x 10 (no assistance)
  • skullcrushers: 3 x 10-12 (20 lb)
  • DB curls: 3 x 10 -12 (40 lb)
  • Cardio: 5 minutes 
  • push up challenge: 42 reps.

I followed the plan today with these exercises, after a while the goal is to eventually add more weight to them. The cardio for the first 6 weeks will be 3 times a week, the second 6 weeks cardio will be higher and more frequent. 

 

I have never heard of muscle & strength prior to this, so this will allow me to also do a review on this particular program & site. Which should be fun, if anything I hope to lose 10 lb, but 20 would be awesome, all the while getting more muscle packed on. We shall see how this goes. If you are interested in looking at the program I am doing, here is the link: https://www.muscleandstrength.com/workouts/12-week-fat-destroyer

 

My starting Weight: 144 lb

height: 5’8 

age: 24 years old

BMI: 21.9