4-16-2009 update
Posted on 04.16.09 @ 4:42 pm

Well, I weight 231 lbs, that is down roughly 5 lbs from where I started on sunday night (236) and it is only friday (fourth day of eating prepared meals) Not bad if I must say so myself. I am experiencing a slight lathargic feeling during workouts but I’m assuming that is from the macros of my food intake being drastically changed…..What is bread again? :P

I have some pictures coming, just been really busy with work and the wonderful world of college.

Lata



Starting Point Pics and Weight Soon!
Posted on 04.08.09 @ 4:16 pm

Monday, the day the shit hits the fan and I kick everything into high gear is the day that I will post my starting weight and starting pics. From there updates will come weekly and I will be making a timeline of 3 month progress.



Workout Exercises Starting 4-13-2009
Posted on 04.08.09 @ 4:13 pm

This is the workout routine I will be sticking to as of 4-13-09. This regiment should enable me to maintain mass and cut some fat while I’m on my first diet. Cardio will be done after each lifting session and on off days.

Mon - Legs
4 sets leg ext 10-15reps
4 sets squat 6-10 reps
3 sets leg press 10-12 reps
4 sets leg curl 10-12reps
3 set db stiff legged or walking lunges

Tues - Chest
4 sets incline db or barbell 8-12
3 sets flat db or barbell 8-12
3 sets db fly or machine 12-12 reps
2 sets weighted dips

WED OFF

thur - back
bodyweight pullups 4 sets upto 15
bent over row barbell or db 4 sets 8-12
front pulldown wide or narrow (switch it up) 3 sets 8-10
cable row 3 sets 6-10
behind the head(ya ya they’re bad blah blah blah) 2 sets 15 reps Medium easy weight…just squeeze.

fri - shoulders/arm
3 sets db press or front military 8-10
3 sets side laterals 10-12
3 sets reaer lateral machine or db 10-12
6 sets shrugs behind the back for 3 sets and too the front for 3

tris
3 sets 10-15 rope pushdown
3 sets french curl bar or machine 6-10
3 sets reversed push down (palms facing) 8-10

bis
3 sets barbell curl or cambered bar 8-12
3 sets preacher machine or db/barbell 8-12
2 sets hammer curl db or rope 10-15
wrist curls 13-20 reps 2 sets
Do abs mon & thur

Do calves tue & fri



Diet Starting April 13 2009
Posted on 04.08.09 @ 4:11 pm

Here is the diet I will be starting 4-13-2009. This is strictly a fat loss diet with the main goal of cutting as much fat as possible while maintaining the muscle I do have.

meal 1
10oz egg beaters light ketchup or salsa
1/2 cup oatmeal water or 1% milk
banana or half grape fruit

meal2
can of tuna
salad…greens
light italian dressing(olive oil) or balsamic

meal 3
40gram pro shake
2 tbsp peanut butter

meal 4
6oz chicken breast
medium potato
1/2 cup green beans

train

meal 5
2 scoops whey(40p), 1 gatorade 16oz

meal 6
6-8oz some type of lean beef/turkey
1/2 cup brocolli



Introduction
Posted on 04.08.09 @ 4:09 pm

My name is Michael Pruett. I’m a 23 year old web developer and online marketing specialist. My job affords me the freedom to fit gym time in daily. Start Monday April 13, 2009 I start my cutting diet that will result in rapid fat loss. Once I bottom out on body fat the diet is going to be altered in order to enable me to put on muscle mass while minimizing fat gain. There will be a progress post every saturday. Training Log posts will be done daily after my gym visit. Diet log will be updated each time my diet is changed and the reasons why it is changed will also be listed.