12 wk cut - PES Alpha T2, Shift, Anabeta & Erase Pro with Oxyelite Pro/EAS stack.
- 03-13-2012, 05:35 PM
Wk 4 . Mon Mar 05 - Sunday Mar 11.
Im just gonna do a summary here of what transpired the past week.
Followed German Volume Training as Week 3
monday/thurs - push. Chest/Shoulders/tris
Tues/Fri - pull. back/bi. added forearms
Weds - quads/calves
Sat - hams/calves
cardio tues - sunday. AM before breakfast. HIIT.
review - stronger in all areas except quads. bummer ! broke a knee high school days so it plays up now n then. i tried to work around
it blasting heavy on leg extensions.
weight sunday morning before carb load - 223lbs. ( no change from last week !!)
waist measurememt before carb load - 40 inches. ( 1 inch down from end of week 3 )
THEREFORE FOR THE FIRST 4 WEEKS ON MY STACK:
wk 1 starting weight = 230 . end wk 4 = 223. Loss of 7 lbs
waist begin wk 1 = 43 inches. end of wk 4 = 40 inches. Loss of 3 inches
GOALS FOR WK 5/6/7/8 :
*Adjust macro. increase protein & lower fat intake even further
*Continue AM cardio and add PM cardio 20 minutes HIIT after weights
*Lose 3 - 4 more inches waistline by end week 8
*Weight - whatever it is by end of wk 8. Losing weight is NOT my priority - LOSING INCHES is ! But a drop in weight would also mean
increased fat thermogenesis. Id love to be 220 at 10% body fat, but priority right now is dropping my waist line to 33 by wk 12 while
maintain muscle mass.
keep ya'll posted.
- 03-14-2012, 04:03 AM
- 03-14-2012, 08:13 AM
Don't lower fat too much, especially on a cut and with some pre-existing knee issues. You'll need the extra cushioning from the fats and satiety that they provide as you get deeper into the cut.M.Ed. Ex Phys
03-14-2012, 01:50 PM
03-14-2012, 01:51 PM
03-14-2012, 02:26 PM
03-14-2012, 02:59 PM
WK 1 of the cut kept protein and carbs at same level, but decreased FAT by 100g. from 270 to 170g
WK 2 , P & C same levels, but fat went down further by 50g (450calories) to 120g per day
WK 3 & 4, P & C same, lowered fat by another 50g to 70g a day.
weird that wk 3, i lost about 2lbs but NO change in waist measurement. but Wk 4, weight stayed same at 223 (before carb load weight) but lost an inch waistline.
03-14-2012, 03:59 PM
That's some major weekly caloric reductions. You'll be below your BMR, which is a bad idea to do for an extended period of time. Honestly, I would have stayed at 170g and slightly increased protein and then let the cardio and supplements burn off the fat.
M.Ed. Ex Phys
03-19-2012, 02:37 PM
Doing awesome Matt... how are you dosing your EC + AT2
03-20-2012, 11:43 AM
03-20-2012, 11:48 AM
03-20-2012, 12:47 PM
You must be rev'd right up with EC + 2xAT2 before cardio... nice!
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