12 wk cut - PES Alpha T2, Shift, Anabeta & Erase Pro with Oxyelite Pro/EAS stack.

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    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.

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    Awesome results so far. Great job!
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    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
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    Quote Originally Posted by uknowme62 View Post
    Awesome results so far. Great job!
    thanks bud !!
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    Quote Originally Posted by Rodja View Post
    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.
    appreciate yr advice. what do you suggest i keep fat level at??
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    Quote Originally Posted by mattkill View Post
    appreciate yr advice. what do you suggest i keep fat level at??
    What's your target caloric intake? I too am an advocate of high fat, high protein diets, but I don't like to cut calories too much. Instead, I like to let cardio burn off the fat while continuing to lift as hard as possible.
    M.Ed. Ex Phys
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    Quote Originally Posted by Rodja View Post
    What's your target caloric intake? I too am an advocate of high fat, high protein diets, but I don't like to cut calories too much. Instead, I like to let cardio burn off the fat while continuing to lift as hard as possible.
    awesome. 4 weeks prior to cut i was on the 'maintenance' stage of the metabolic diet. for my weight. 360g P, 270g fat, 0-30g carbs
    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.
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    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
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    Doing awesome Matt... how are you dosing your EC + AT2
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    Quote Originally Posted by Rodja View Post
    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.
    thanks bud. im seriously thinking of upping my fats again and see that goes for a few weeks.
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    Quote Originally Posted by wasme View Post
    Doing awesome Matt... how are you dosing your EC + AT2
    1st dose of EC (1 bronkaid/1 caffeine tab) & AT2 (2 pills) before AM cardio. - about 530am.
    2nd dose of EC with lunch. 2nd dose of AT2 (1 pill) an hour before PM weights - about 4pm
    3rd dose of EC taken with 2nd dose of AT2 - an hour before PM weights.
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    You must be rev'd right up with EC + 2xAT2 before cardio... nice!
  

  
 

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