Nikhi's Cutting Log-Excalibur Show

[nikhi19]

Hello ladies and gents! My cut officially starts today (the diet part), while the cutting training program started yesterday. This will be my official log of everything I'm doing to shred my body into competition shape by Dec. 1st. I can do this!!

I'm lifiting weights 5x a week, 7 cardio sessions 5 days a week (twice a day on off lifting days). My cals have been dropped from 2300 to 1800. I'm going to keep lifting heavy and hard. I'm taking Omega 3's, Daily MV, L-Arginie PreWO, Glutamine PWO and I've switched over to MRM whey pumped for the lower cals (still 18g protein). I have cut out wheat and dairy all together and keeping my sodium at or below 3000mg a day. And cheat meals are now 500cal treat snacks once a week.


SUNDAY-9/30 BICEPS/CALVES/30MIN CARDIO
10min treadmill warmup

Bicep Curl Machine
1 x 15 x 80 (warm up)
1 x 8 x 115
1 x 10 x 110
1 x 8 x 115
Dirty 21s
3 x 21 x 40
DB Bicep Curl
3 x 8 x 30
Seated Calf Press
3 x 20 x 360
1 x 25 x 270
Soleus raises
3 x 12 x 100
Standing Calves
3 x 12 x 165
1 x 15 x 180

30 min Elliptical Cardio

[KitKat]

Wow, you lift some serious weight. Nice work!

[Ms.Wetback]

You go girl .............. looking forward to watching your trim down ! ! !

[SarahPT]

I am guessing you are going to see some significant fat loss right off the bat.
Great job on those weights too.

[RaptorMkII]

Damn Niki!


you're going to do great!

[nikhi19]

Thanks so much for the encouragement everyone! I'm really excited to see what this body of mine will do!

[Goblin6]

You aren't the only one my dear.

[laurie]

damn you rock. just curious about a sample of what u eat now.. in this phase. interested to know how much you cut down and where and what if u dont mind sharing.

[nikhi19]

damn you rock. just curious about a sample of what u eat now.. in this phase. interested to know how much you cut down and where and what if u dont mind sharing.

Sure thing! Well, all I've really done is completely get rid of dairy (no more low fat mozarella on my eggs or low carb yogurt), and wheat (my low carb tortillas). So today, here's what I ate (and will eat later ):

6am-Wake up
6:15a- 1/3c oatmeal, 3 eggwhites with 1 chicken tenderloin (198 cals)
7a-Teach Pilates
8:45a- 3 bran crisps w/ sugar free jelly, 1 chicken tenderloin (98 cals)
10:30a-Soy Jerky (161 cals)
12p- 1c broccoli, 1 chicken tenderloin (70 cals)
12:30p-1/2 can tuna lite on 2 bran crisps and Diet Coke (107 cals)
1:15p- 1oz Mixed nuts (170cals)
3:15p-2 chicken tenderloins, 1c zucchini (118 cals)
5p- Atkins Double Chocolate Crunch Bar (150 cals)
6p- PreWO- Glutamine, 1/3c oatmeal with MRM whey (185 cals)
7:15p- LEGS
8:15p- PWO MRM shake w/ Dextrose (160cals)
9:15p- 1 sweet potato, 2 chicken tenderloins (220 cals)

Total cals for the day: 1637 ( so I'll have to add another 150cals to get up to 1800)

I hope that helps! This is pretty much going to be my staple for the next 2 months. I'll occassionally sub some natty pb in there or lean ground turkey burger for the chicken. I also use the Walden Farms sugar free/calorie free/carb free dressings to dip my stuff in. My bro says those are ok!

[Yettamae]

Go get em' girl!

[nikhi19]

Monday, October 1, 2007-LEGS
10min treadmill warmup

Squats on Smith
1 x 20 x 70 warm up set
3 x 12 x 110
Lunges Off Step on Smith
3 x 12 x 100 (each leg)- I dropped the weight by 10lbs to get more reps. I'm trying to not build any more mass on my quads.
BB Dead Lifts
1 x 12 x 90
2 x 10 x 100
Leg Press Machine
3 x 13 x 160
Seated Ham Curls
1 x 10 x 160
2 x 8 x 165
Quad Extensions (individual legs)
2 x 15 x 60
1 x 13 x 60 (muscle failure at 13 reps)
Glute Machine
1 x 12 x 60
2 x 12 x 70

[laurie]

ahhh is see. thanks for doing that. wow.
i dont know how i used to eat so little in the past....
cant wait to see your pics.

[ironmaidn]

Wow girl, you got it down now...HOME STRETCH! U can do it! I wanna see that sword in your hand! U Rock!arty:

[nikhi19]

Tuesday, October 2, 2007-CHEST/TRICEPS-AM CARDIO

30MIN AM jog (504)

Chest Press Machine
1 x 12 x 70 warm up
3 x 8 x 100
Incline Chest Press on Smith
2 x 8 x 50
1 x 8 x 40 (I lowered the weight to get full extension on this last set)
DB Chest Fly Presses
3 x 8 x 25
Cable Tricep PushDown
1 x 10 x 42.5
2 x 10 x 47.5
Overhead Tricep Press Machine
3 x 10 x 90
Tricep Pushdown Machine
2 x 10 x 85
1 x 12 x 75 (I lowered the weight to pop out a few more reps)

[ironmaidn]

It's all good girl - you keep going! I was taught as you are doing each rep, really squeeze the muscle you are working as if posing on stage. You may already know this, but it will help "squeeze" out excess water in the muscle.
Very important during this time of training. U keep rock'n:headbange