Alright guys, 12 weeks till June, time to get ripped. This will be my first
real cut phase. I have dieted for summer before, but this time I am taking
it to the next level. This is gonna be a long post so bear with me.
Starting Stats:
Height: 6'1
Weight: 228
BF: Around 14% maybe a little more now due to bulk phase.
Goals:
I would love to drop into the single digits for BF%. 9% is the number I am aiming for, without losing too much LBM.
Training:
I will be doing a Tabata style routine for the next 14 weeks.
For those of you who are unfamiliar with Tabata, it is a type of HIIT.
Exercises are performed in 8 cycles of 20-second high intensity bouts
followed by 10 seconds of rest. This type of training is supposed to
increase both aerobic capacity, and anaerobic output. Here is the breakdown
of the routine:
Workout #1: Chest, Abs
Push-ups
Incline Bench Press
Flat-Bench Dumbbell Press
Cable Crossover
Reverse Crunch
Crunch
Workout #2: Legs, Calves
Squat
Leg Press
Leg Extension
Leg Curl
Standing Calf Raises
Seated Calf Raises
Workout #3: Shoulders, Traps
Overhead Press
Upright Row
Lateral Raises
Reverse Pec-Deck Flye
Barbell Shrug
Dumbbell Shrug
Workout #4: Back, Abs
Bent Over Row
Lat Pulldown
Seated Row
Straight-Arm Pulldown
Alternating Oblique Crunch
Cable Crunch
Workout #5: Triceps, Biceps, Forearms
Lying Triceps Extension
Cable Pressdown
Overhead Press
Barbell Curl
Incline Dumbbell Curl
Hammer Curl
Wrist Curl
Reverse Wrist Curl
This is the guide I will be starting with, but I'll be throwing in a few more things here and there to keep things interesting .(Such as Brad's Fab Abs)
Nutrition.
As I have never done a true cut before, I am pretty much going with how my body feels. For the first week(starting today), I will be greatly reducing my carbs. The only source of carbs will be from protein powder, and veggies. This is to kick start my body into fat burning mode. After the first week, I will be adding carbs in for post workout, breakfast, and lunch. My aim is to get around 50g of carbs for each of those meals, with a daily total of around 150g. My main sources of protein will be tuna, chicken, and eggs, along with a couple shakes, for a daily total of around 270g. As for fats, I don’t have a total yet, but they will be good fats of course from nuts, avocado, and such.
Supplementation.
I am going to be using a multi tiered approach to my supplements for this cut. Below is the list with timeline. To shorten this log a little, my staples taken every day are:
Fish Oil, Acai, Multi, NitroCore24, Jack3d(will be taken on workout days.)
Week 1:
OEP 2/day
Week 2:
OEP: 2/day
Glycobol: 4/day: 20 mins before meal containing 25-50g carbs.
Weeks 3-6:
OEP: 2/Day
ReCreate: 2/Day
Glycobol: 4 Day
Weeks 7-8:
OEP: 2/Day
ReCreate: 2/Day
Glycobol: 4/Day
Cycle Support: 2/Day
Weeks 9-14:
H-drol: 50/75/75/75/75/75
Cycle Support: 2/Day
Anabolic Pump: 3/Day
PCT: Weeks 15-20:
Cycle Support: 2/Day
PCS: 4/Day
Perform: 4/Day. I have been reading up on this, and I might start Perform 4 weeks into my H-drol cycle all the way though week 20.
Suppress-C: 4 squirts, starting at week 16 or 17.
I have some Torem on standby as well just in case.
Whew... I think that is all for now. I will be posting some starting pics here probably tonight, and will be taking pics throughout the cycle to gauge my progress. If you guys have any suggestions/comments/concerns, please feel free to send em my way. I am new to this whole Cut Phase thing. So any help would be appreciated. Time to get beat!
real cut phase. I have dieted for summer before, but this time I am taking
it to the next level. This is gonna be a long post so bear with me.
Starting Stats:
Height: 6'1
Weight: 228
BF: Around 14% maybe a little more now due to bulk phase.
Goals:
I would love to drop into the single digits for BF%. 9% is the number I am aiming for, without losing too much LBM.
Training:
I will be doing a Tabata style routine for the next 14 weeks.
For those of you who are unfamiliar with Tabata, it is a type of HIIT.
Exercises are performed in 8 cycles of 20-second high intensity bouts
followed by 10 seconds of rest. This type of training is supposed to
increase both aerobic capacity, and anaerobic output. Here is the breakdown
of the routine:
Workout #1: Chest, Abs
Push-ups
Incline Bench Press
Flat-Bench Dumbbell Press
Cable Crossover
Reverse Crunch
Crunch
Workout #2: Legs, Calves
Squat
Leg Press
Leg Extension
Leg Curl
Standing Calf Raises
Seated Calf Raises
Workout #3: Shoulders, Traps
Overhead Press
Upright Row
Lateral Raises
Reverse Pec-Deck Flye
Barbell Shrug
Dumbbell Shrug
Workout #4: Back, Abs
Bent Over Row
Lat Pulldown
Seated Row
Straight-Arm Pulldown
Alternating Oblique Crunch
Cable Crunch
Workout #5: Triceps, Biceps, Forearms
Lying Triceps Extension
Cable Pressdown
Overhead Press
Barbell Curl
Incline Dumbbell Curl
Hammer Curl
Wrist Curl
Reverse Wrist Curl
This is the guide I will be starting with, but I'll be throwing in a few more things here and there to keep things interesting .(Such as Brad's Fab Abs)
Nutrition.
As I have never done a true cut before, I am pretty much going with how my body feels. For the first week(starting today), I will be greatly reducing my carbs. The only source of carbs will be from protein powder, and veggies. This is to kick start my body into fat burning mode. After the first week, I will be adding carbs in for post workout, breakfast, and lunch. My aim is to get around 50g of carbs for each of those meals, with a daily total of around 150g. My main sources of protein will be tuna, chicken, and eggs, along with a couple shakes, for a daily total of around 270g. As for fats, I don’t have a total yet, but they will be good fats of course from nuts, avocado, and such.
Supplementation.
I am going to be using a multi tiered approach to my supplements for this cut. Below is the list with timeline. To shorten this log a little, my staples taken every day are:
Fish Oil, Acai, Multi, NitroCore24, Jack3d(will be taken on workout days.)
Week 1:
OEP 2/day
Week 2:
OEP: 2/day
Glycobol: 4/day: 20 mins before meal containing 25-50g carbs.
Weeks 3-6:
OEP: 2/Day
ReCreate: 2/Day
Glycobol: 4 Day
Weeks 7-8:
OEP: 2/Day
ReCreate: 2/Day
Glycobol: 4/Day
Cycle Support: 2/Day
Weeks 9-14:
H-drol: 50/75/75/75/75/75
Cycle Support: 2/Day
Anabolic Pump: 3/Day
PCT: Weeks 15-20:
Cycle Support: 2/Day
PCS: 4/Day
Perform: 4/Day. I have been reading up on this, and I might start Perform 4 weeks into my H-drol cycle all the way though week 20.
Suppress-C: 4 squirts, starting at week 16 or 17.
I have some Torem on standby as well just in case.
Whew... I think that is all for now. I will be posting some starting pics here probably tonight, and will be taking pics throughout the cycle to gauge my progress. If you guys have any suggestions/comments/concerns, please feel free to send em my way. I am new to this whole Cut Phase thing. So any help would be appreciated. Time to get beat!