"The Metamorphosis of T-Cake": Cakers's First Cut

[T-Cake]

"The Metamorphosis of T-Cake": Cakers's First Cut

Though I've come so far in losing fat and putting on muscle, it's now time for me to put myself to the test and find out just how far I can take my physique.

Goal: To lean out my body as much as possible while maintaining and conditioning the muscle mass I currently have. I am ultimately aiming to bring myself to my new body weight set-point, in the lower 150s or high 140s. It's very experimental because I don't want to focus only on a scale number (I'll take measurements and BF% measurements as well), but I do know for sure the current weight I'm walking around at is simply too much for my 5'5" frame.

Start Date: Tuesday, July 15, 2008

End Date: 12 to 16 Weeks (October 15 or November 16th, depending on my progress).

Workout Goals:
* 6 out of 7 days per week of gym time
* 2 of 6 days are purely cardio sessions, 60 minutes total
* 2 of 6 days are SuperSet Days + cardio (4 SuperSets followed by 20-30 minutes of cardio)
* 2 of 6 days are Circuit Days + cardio (2 trisets for conditioning followed by and including 20-40 minutes of cardio)
* "Off" days from training are Mondays until the school year starts again (August 11th); then it will be shifted to Wednesdays.
* All training will be done in the morning hours until the school year starts. All training is done after consuming a protein/carb meal.

Food Goals:
* At present, I weigh 180.8 lbs at 5'5" My goal is to consume between 1600 and 1750 calories per day. As my body weight drops, I will bring these numbers down over so many weeks.
* I will eat 6 to 7 meals a day, spaced 2 to 3 hours apart. Every meal includes a protein source and accessory foods will be carbs low on the GI, dark fruits and vegetables. 2-3 doses of healthy fats will be included within these meals as well.
* Dairy will be kept to a minimum each day. I am allowing myself 1 Tbsp of reduced fat cheese 1-2 times a day (as needed) as well as 1 cup of soy milk (as needed). Yogurt, cottage cheese, milk and other milk products are not part of my plan.
* For the first few weeks, I will not be incorporating an official Cheat Meal into my diet, but I may choose to do this at a later time. When I do incorporate it, it will be logged, counted and planned ahead of time.
* For cutting purposes, I will not be going out to eat. I do enjoy leaving the house though (as does my family) so it's been decided that "safe" places for me to eat once or twice a week are places that have a salad bar (e.g. Ruby Tuesday or Sweet Tomatoes) or where I can order steamed broccoli, broiled fish (no oil or butter) and a baked potato (there's a few places I know I can do that). Going to a restaurant for me is not an opportunity for me to indulge -- it's an opportunity for me to get out of the house and not cook.

Supplements:
I choose to take Anafit (AF) supplements whenever possible. Here is my list of what I take and when:

Morning, before workout:
2 Sesapure
2 Levorex
2 Thermorexin
1 Glucorell-R
Yohimburn ES ("YES"), topical fat burner
Beta-alanine, 1/2 Tbsp
Taurine, 1/2 Tbsp (mixed into my water bottle)

Morning, post-shower:
2 pumps P7 Orange on forearms

Lunchtime:
2 Sesapure
3 Glucorell
2 Thermorexin
1 Levorex
3 Neurogenex
1 Green Tea Extract
2 ALCAR
Vitamins -- C, Zn, Glucosamine Chondroitin MSM, Ca, Mg, Fish Oil, E, K, Women's Multi

Dinnertime:
2 Sesapure
3 Glucorell

Training Schedule:
Monday: OFF

Tuesday: Circuit Day 1 + 40 minutes cardio
CIRCUIT A
1. Glute Kickback Machine
2. Barbell Push-Press
3. Woodchoppers w/ medicine ball
CIRCUIT B
Croftie's Hell Lunge Tri-Set
1. Walking Lunges, 12+ per leg
2. Static Lunges, 12+ per leg
3. Squats, 12+

Wednesday: SuperSet Day 1 Shoulders/Biceps + 15-20 minutes cardio
SS1:
1. HammerStrength Shoulder Press
2. Standing alternating lateral raises
SS2:
1. DB Concentration Curls
2. Machine preacher curls
SS3:
1. Lying reverse DB flyes
2. Incline seated "butterflies"
SS4:
1. Barbell curl 21s
2. Alternating DB "pinwheel" curls

Thursday: Cardio Only (45-60 minutes)

Friday: SuperSet Day 2 Back & Triceps + 15-20 minutes cardio
SS1:
1. Seated row with rope attachment
2. Kneeling single DB row
SS2:
1. DB Tate presses
2. Bench dips
SS3:
1. Narrow-grip lat pulldowns
2. Bent-over DB flyes
SS4:
1. Cable overhead tricep extension w/ rope attachment
2. Kneeling rope pulldown + tricep extension

Saturday: Circuit Day 2 + 40 minutes cardio
CIRCUIT A
1. Assisted chin-ups
2. Glute-press using assisted chin-up machine
3. Tabata bodyweight squats for 3 20-second rounds
CIRCUIT B
1. Low-cable pullthroughs w/ rope attachment
2. Cable 1-arm chest press w/ D-grip
3. Cable 1-arm rear delt pull w/ D-grip

Sunday: Cardio Only (45-60 minutes)

Pictures & Measurements:
Photos, measurements and body weight will be listed/taken on Saturdays in the morning. Since I'm starting on a Tuesday, I'm only able to provide current body weight and measurements, to be posted later.

Hope you'll cheer me on.
I think I can, I think I can, I think I can!!!

	ALCAR Acetyl l Carnitine

	Glucorell Glucorell R helps shuttle carbohydrates into your muscle cells instead of your fat cells by increasing insulin sensitivity and the uptake of glucose.

	Green Tea Green tea is a plentiful source of anti-oxidents. One of these EGCG has been found to be the most effective at raising metabolic rate.

	Levorex Levorex enhances the natural thermogenic and lipolytic action of your body without the use of strong stimulants

	Neurogenex Neurogenex increases memory, cognition and enhances general brain and nervous system function. It increases blood flow to the brain. It increases levels of the predominant neurotransmitter acetylcholine by inhibiting its breakdown.

	P Seven P-SEVEN is a topical mood enhancer. It also has immune and a metabolic acceleration effects.

	Taurine Taurine is an amino acid which is often depleted by stimulant use. Use of taurine will help maintain cellular water levels and prevent cramping associated with dehydration of cellular tissues due to stimulant use

	SesaPure Sesapure will help you get or stay lean while providing significant health benefits.

	Thermorexin Thermorexin creates a complete thermogenic, anorectic and lipolytic environment to allow for optimal fat burning. What this means is that it increases your metabolism, helps manage your appetite and increases the use of stored fats for energy.

	Yohimburn Yohimburn ES can help rid you of those unwanted and stubborn estrogenic fat stores.

[runlikeagurl]

Can I be the first to say.....IN!!

[Beverly McD.]

Good for you! Looking forward to watching your progress!

[Tweak]

IN!

YAY, I'm glad we're doing this together.

[*Bunny*]

This is going to be awesome! I am so glad you are cutting with all of us. Totally Team AnaFit style.

Best wishes Caker, can you really get any more fabulous.

[T-Cake]

Thanks, ladies! I'm pretty excited, I have to say.

Last night I did some food prep (I have a food scale now) and made a cool Clean Eating whole wheat cous cous greek salad, so I got my little cook craving out of the way. Prepped/weighed my burgers so I can just cook 'em as I need to. Recorded my eating times this morning, just need to go train now. Fitday is logged and planned ahead for the next 3 days, so I'm feeling good about that. It seems like a LOT of food!!! We'll see how I feel in a few days.

And thank you all for the compliments, really. It does help, Bunz and Tweak, that we're all doing this "together", though for different reasons, but it's certainly the closest to a contest prep as I can get without getting on stage.

[slimm26]

This is going to be awesome to see how much more you progress! It looks like you have a great lay out! Can't wait to see and learn from you! IN!!!

[Ivanko]

Looking forward to watching your progress!! Good luck - although you will not need it :-)

[trivial]

I'm excited for you sweetie. You are gonna ROCK this.

[Big Sky Guy]

A new journey!

[vballcoach]

I'm in!!!

[claire]

I'm in! I can't wait to see your transformation!!!!!