8 Week Summer Shred

  1. Banned
    blondmuscle's Avatar
    Join Date
    May 2014
    Posts
    159
    Rep Power
    0
    Level
    19
    Lv. Percent
    89.26%

    Hey guys, so I'm new to the forums, been on here about a month or so. I've posted a few times, but mostly to learn about certain supps and how they stack well together. By the way, this place is pretty awesome. Way better than the other forums out there. So anyway, after analyzing my current situation, I realize I need to cut up big time. For starters, I'm sitting at 5'11, around 213 lbs, but I'm around 16% fat. Basically, for the past couple of years, I've been living a pretty crappy lifestyle, drinking way into the night and eating whatever I want. So instead of messing around with bulking and getting fatter, I've chosen to cut for 8 weeks and evaluate from there. Most likely, I'll continue the cut after the 8 weeks. But I'll worry about that later. For now, the focus is to drop some fat and improve my overall health and fitness via diet and consistent training. I'm cutting out the ice cream, the candy, the late nights meals at Waffle House and replacing that with more lean meats, fruits, veggies and nuts. And as to the party lifestyle, well, I'm 82 days sober today, so I think that issue is working itself out nicely too. So I've detailed below my supplementation, nutrition and training for the next 8 weeks. Supplementation Weeks 1-4 PES Alphamine (2 scoops upon waking, 1 scoop 6 hours later) Lecheeck Nutrition AD-3 PCT (2 caps before bed) iForce Hemavol (2 scoops preworkout) iForce Potassium Nitrate (4 caps preworkout) iForce Compete (2 scoops intraworkout Whey (postworkout) Multi (First Meal of the day) Weeks 5-8 PES Alphamine (2 scoops upon waking, 1 scoop 6 hours later) PES Alpha T-2 (1 cap upon waking, 2 caps 6 hours later) Lecheeck Nutrition AD-3 PCT (2 caps before bed) iForce Hemavol (2 scoops preworkout) iForce Potassium Nitrate (4 caps preworkout) iForce Compete (2 scoops intraworkout Whey (postworkout) Multi (breakfast) Nutrition As to nutrition, I'm starting at 2500 for the first two weeks and will plan on dropping 100 calories every two weeks. So for the first week, I'll aim for 219 g for protein, 219 g carbs and 89 g fat. I'll also be adhering to Intermittent Fasting (IF) for the 8 week cut. It'll be interesting to see how the Alphamine, Alpha T-2 and IF work together on my bodyfat levels. Meal 1 and 2 will be roughly: 625 calories 54.75 grams of carbs 54.75 grams of protein 22.25 grams of fat Meal 3 will be roughly: 1,250 calories 109.5 grams of carbs 109.5 grams of protein 44.5 grams of fat Training As for training, I'll hit the weights four times a week, and cardio three times a week. So my split will be as follows: Monday - Chest, & Bis Tuesday - Legs Wednesday - Cardio (Walk or Hike) Thursday - Shoulders Friday - Back & Tris Saturday - Cardio (HIIT) Sunday - Cardio (Walk or Hike) Granted, life happens, and I know and plan that work and family commitments will get in the way of things, but I plan on following the plan as much as possible. If for some reason I can't make a workout, I'll try and improvise and at least go for a walk or do a bodyweight exercise routine. I plan on making daily posts, but Saturday will be dedicated toward progress pics. Which brings me to the pics I've attached here. These pics were taken last night after dinner, kinda my "last meal" of sorts. As you can see, I'm looking kind of puffy and heavy. There is some muscle under there, but I haven't seen it in a long time so I'm really looking forward to this cut. This Saturday, I'll post more pics of my back and legs, but for now this'll have to do. Thanks!
    Attached Images Attached Images    

  2. Advanced Member
    vujade's Avatar
    Stats
    5'7"  165 lbs.
    Join Date
    Feb 2014
    Posts
    515
    Rep Power
    33379
    Level
    21
    Lv. Percent
    51.08%

    Good luck with your summer shred. I just started a 12 week shred myself. Looking to get to 10% bf
    if all goes well. Sitting at 16% right now.

    I will be following along to see how your goes. My log is in my signature
    Current 12 WEEK Shred Log w/ Forskolin 95, ECA, Absolutely Abliderated & Burn24..!

    http://anabolicminds.com/forum/supplement-reviews-logs/251810-12-week-shred.html
  3. Banned
    blondmuscle's Avatar
    Join Date
    May 2014
    Posts
    159
    Rep Power
    0
    Level
    19
    Lv. Percent
    89.26%

    Workout - Thursday June 27

    Chest / Tri

    Flat Barbell Bench
    225 x 12
    245 x 8
    245 x 4

    Incline Barbell Bench
    185 x 8
    205 x 4
    185 x 6

    Decline Barbell Bench
    225 x 8
    225 x 8
    225 x 8

    Dips (bodyweight)
    13 reps
    8 reps
    10 reps

    Flyes Machine
    80 x 15
    95 x 12
    110 x 8

    Tricep Cable Pushdowns
    100 x 15
    110 x 12
    120 x 8
    120 x 8

    NUTRITION: First day of IF was pretty cool actually. I wasn't too hungry throughout the morning, just drank lots of water. I hit all three meals about the right time 12pm, 4pm, 8pm), my only problem yesterday was I projected I was about 255 calories shy of my 2500 goal. I'll just have to watch that a little closer today.

    SUPPS: I drank 2 scoops of Hemavol and took 4 Potassium Nitrates pre workout. By that third set of bench, I felt so pumped it was ridiculous! I focused on solid, clean reps and really tried to contract the muscles. I also drank two scoops of Compete intra workout, felt like that helped with my endurance as well.

    TRAINING: I didn't get as much volume in as I wanted, but I'll be adding my sets and reps slowly but surely.

    WEIGHT: Weighed 212.8 in the morning after I got up and peed.
    •   
       

  4. Advanced Member
    vujade's Avatar
    Stats
    5'7"  165 lbs.
    Join Date
    Feb 2014
    Posts
    515
    Rep Power
    33379
    Level
    21
    Lv. Percent
    51.08%

    Workout looks solid bro. Like you said, just need some more volume.

    How you liking Hemavol..? Ive been wanting to try it for a while now..
    Current 12 WEEK Shred Log w/ Forskolin 95, ECA, Absolutely Abliderated & Burn24..!

    http://anabolicminds.com/forum/supplement-reviews-logs/251810-12-week-shred.html
  5. Banned
    blondmuscle's Avatar
    Join Date
    May 2014
    Posts
    159
    Rep Power
    0
    Level
    19
    Lv. Percent
    89.26%

    Quote Originally Posted by vujade View Post
    Workout looks solid bro. Like you said, just need some more volume. How you liking Hemavol..? Ive been wanting to try it for a while now..
    Thanks man. I'll be adding in the volume slowly. I'm a little sore today so I think I made the right decision to start of slow and steady. And focusing on that contraction vs just throwing the weight up really made a difference too.

    Hemavol is a solid product and this is my second experience with it. I get a get a good pump from it, good endurance too. But stacking it with Potassium Nitrate was unreal. I had a stupid pump last night, looked like a brick ****house. I think the key was having some good carbs preworkout too. But I'll keep you posted as I get more workouts under my belt. Bottom line, Hemavol is worth every penny IMO.
  6. Elite Member
    bolt10's Avatar
    Join Date
    Jun 2007
    Posts
    8,715
    Rep Power
    3986144
    Level
    82
    Lv. Percent
    89.59%
    Achievements Activity ProActivity AuthorityActivity VeteranPosting ProPosting Authority

    In on this. Good luck in this journey man.
    PES Representative
    Don't miss out on the next deal:
    http://pescience.com/insider
    Protein Backed by Science: http://selectprotein.com
  7. Banned
    blondmuscle's Avatar
    Join Date
    May 2014
    Posts
    159
    Rep Power
    0
    Level
    19
    Lv. Percent
    89.26%

    Quote Originally Posted by bolt10 View Post
    In on this. Good luck in this journey man.
    Awesome! Glad you're here.
  8. Professional Member
    xR1pp3Rx's Avatar
    Stats
    5'10"  213 lbs.
    Join Date
    Jun 2012
    Posts
    3,017
    Rep Power
    1506037
    Level
    58
    Lv. Percent
    58.38%
    Achievements Activity AuthorityActivity ProPosting Pro

    lets rock this!!
    FINAFLEX forum rep
    visit our website at finaflex.com
  9. Banned
    blondmuscle's Avatar
    Join Date
    May 2014
    Posts
    159
    Rep Power
    0
    Level
    19
    Lv. Percent
    89.26%

    Quote Originally Posted by xR1pp3Rx View Post
    lets rock this!!
    Yes!!! In the gym now working dem boulders!
  10. Professional Member
    xR1pp3Rx's Avatar
    Stats
    5'10"  213 lbs.
    Join Date
    Jun 2012
    Posts
    3,017
    Rep Power
    1506037
    Level
    58
    Lv. Percent
    58.38%
    Achievements Activity AuthorityActivity ProPosting Pro

    hows that hemavol and KNo3 treating them boulders?
    FINAFLEX forum rep
    visit our website at finaflex.com
  11. Banned
    blondmuscle's Avatar
    Join Date
    May 2014
    Posts
    159
    Rep Power
    0
    Level
    19
    Lv. Percent
    89.26%

    Quote Originally Posted by xR1pp3Rx View Post
    hows that hemavol and KNo3 treating them boulders?
    Hemavol and the PN is tearing my boulders up... The pump is amazing. I highly recommend them both!
  12. Banned
    blondmuscle's Avatar
    Join Date
    May 2014
    Posts
    159
    Rep Power
    0
    Level
    19
    Lv. Percent
    89.26%

    Well, I had a major hiccup last week that stalled any and all progress in the gym and with this log. I got into a pretty bad wreck last week that put me put of commission for a few days. Basically, I've been dealing with some whiplash, so today is going to be my first day back in the gym and on my diet. Life is a real mutha ****a sometimes.
  13. Advanced Member
    vujade's Avatar
    Stats
    5'7"  165 lbs.
    Join Date
    Feb 2014
    Posts
    515
    Rep Power
    33379
    Level
    21
    Lv. Percent
    51.08%

    Quote Originally Posted by blondmuscle View Post
    Well, I had a major hiccup last week that stalled any and all progress in the gym and with this log. I got into a pretty bad wreck last week that put me put of commission for a few days. Basically, I've been dealing with some whiplash, so today is going to be my first day back in the gym and on my diet. Life is a real mutha ****a sometimes.
    That sucks bro... Was wondering what happened to you. Didn't see any updates,...

    Hope it goes well
    Current 12 WEEK Shred Log w/ Forskolin 95, ECA, Absolutely Abliderated & Burn24..!

    http://anabolicminds.com/forum/supplement-reviews-logs/251810-12-week-shred.html
  14. Elite Member
    bolt10's Avatar
    Join Date
    Jun 2007
    Posts
    8,715
    Rep Power
    3986144
    Level
    82
    Lv. Percent
    89.59%
    Achievements Activity ProActivity AuthorityActivity VeteranPosting ProPosting Authority

    Man that sucks. Hope everything is alright and you get back into the swing of things again soon.
    PES Representative
    Don't miss out on the next deal:
    http://pescience.com/insider
    Protein Backed by Science: http://selectprotein.com
  15. Banned
    blondmuscle's Avatar
    Join Date
    May 2014
    Posts
    159
    Rep Power
    0
    Level
    19
    Lv. Percent
    89.26%

    Quote Originally Posted by vujade View Post
    That sucks bro... Was wondering what happened to you. Didn't see any updates,...

    Hope it goes well
    Thanks man. Yeah, I really started off with a bang! (pun intended). Looks like you're log is rocking tho!
  16. Banned
    blondmuscle's Avatar
    Join Date
    May 2014
    Posts
    159
    Rep Power
    0
    Level
    19
    Lv. Percent
    89.26%

    Quote Originally Posted by bolt10 View Post
    Man that sucks. Hope everything is alright and you get back into the swing of things again soon.
    Thanks broseph. Feeling much better today so I'm going to go in and do some light work today, get the blood flowing and see where I stand.
  17. Advanced Member
    vujade's Avatar
    Stats
    5'7"  165 lbs.
    Join Date
    Feb 2014
    Posts
    515
    Rep Power
    33379
    Level
    21
    Lv. Percent
    51.08%

    Quote Originally Posted by blondmuscle View Post
    Thanks man. Yeah, I really started off with a bang! (pun intended). Looks like you're log is rocking tho!
    Setbacks suck. Come back with a vengeance

    So. Far so good. Made progress 1st two weeks. Hopefully I'll keep the momentum going.
    Current 12 WEEK Shred Log w/ Forskolin 95, ECA, Absolutely Abliderated & Burn24..!

    http://anabolicminds.com/forum/supplement-reviews-logs/251810-12-week-shred.html
  18. Banned
    blondmuscle's Avatar
    Join Date
    May 2014
    Posts
    159
    Rep Power
    0
    Level
    19
    Lv. Percent
    89.26%

    Quote Originally Posted by vujade View Post
    Setbacks suck. Come back with a vengeance So. Far so good. Made progress 1st two weeks. Hopefully I'll keep the momentum going.
    I'm sure you will man. I'll keep following.
  19. Professional Member
    xR1pp3Rx's Avatar
    Stats
    5'10"  213 lbs.
    Join Date
    Jun 2012
    Posts
    3,017
    Rep Power
    1506037
    Level
    58
    Lv. Percent
    58.38%
    Achievements Activity AuthorityActivity ProPosting Pro

    glad your ok man .. back to the grind. you havnt lost anything.
    FINAFLEX forum rep
    visit our website at finaflex.com
  20. Banned
    blondmuscle's Avatar
    Join Date
    May 2014
    Posts
    159
    Rep Power
    0
    Level
    19
    Lv. Percent
    89.26%

    Quote Originally Posted by xR1pp3Rx View Post
    glad your ok man .. back to the grind. you havnt lost anything.
    Thanks man! Yeah, I'm super motivated now. What's funny is I kept taking my supps and look leaner already! Progress pics coming Saturday.
  21. Banned
    blondmuscle's Avatar
    Join Date
    May 2014
    Posts
    159
    Rep Power
    0
    Level
    19
    Lv. Percent
    89.26%

    What's up guys? Happy Fourth to everybody! And to all you Vets, thanks for everything you've done and continue to do for our freedom!

    So I'm back at it, neck feels much better! I got two workouts in since the wreck: hit chest on Wednesday and Back on Thursday

    Wednesday
    4 sets barbell bench press @225 (rest, pause reps)

    4 sets hammer bench press @180, 180, 230, 230

    4 sets dips

    4 sets nautilus pec fly @ 115,120

    Thursday
    4 sets lat pulldowns @165

    4 sets close grip pulldowns @135

    4 sets barbell row @ 135,155,155,155

    4 sets hammer high row @230

    4 sets low cable row @165

    4 sets deadlift @ 225

    4 sets dumbbell shrugs @80

    Feeling good, glad to get some blood flowing! I'll hit shoulders and arms today, legs on Saturday, then rest on Sunday so I can hit the gym hard on Monday.

    Some good news, I'm starting to feel and look leaner. Maybe it's just that I don't feel as bloated, but I woke up and can kind of see my abs if I flex in the mirror. I weighed 210.8 this morning, that's down from 211.5/213 when I started. I've attached some pics below, I'm going to try and post every week so I can hopefully see some progress. Please point out weak points, give me suggestions since I'm kinda new to this.

    Thanks!
    Attached Images Attached Images   
  22. Advanced Member
    vujade's Avatar
    Stats
    5'7"  165 lbs.
    Join Date
    Feb 2014
    Posts
    515
    Rep Power
    33379
    Level
    21
    Lv. Percent
    51.08%

    Quote Originally Posted by blondmuscle View Post
    What's up guys? Happy Fourth to everybody! And to all you Vets, thanks for everything you've done and continue to do for our freedom!

    So I'm back at it, neck feels much better! I got two workouts in since the wreck: hit chest on Wednesday and Back on Thursday

    Wednesday
    4 sets barbell bench press @225 (rest, pause reps)

    4 sets hammer bench press @180, 180, 230, 230

    4 sets dips

    4 sets nautilus pec fly @ 115,120

    Thursday
    4 sets lat pulldowns @165

    4 sets close grip pulldowns @135

    4 sets barbell row @ 135,155,155,155

    4 sets hammer high row @230

    4 sets low cable row @165

    4 sets deadlift @ 225

    4 sets dumbbell shrugs @80

    Feeling good, glad to get some blood flowing! I'll hit shoulders and arms today, legs on Saturday, then rest on Sunday so I can hit the gym hard on Monday.

    Some good news, I'm starting to feel and look leaner. Maybe it's just that I don't feel as bloated, but I woke up and can kind of see my abs if I flex in the mirror. I weighed 210.8 this morning, that's down from 211.5/213 when I started. I've attached some pics below, I'm going to try and post every week so I can hopefully see some progress. Please point out weak points, give me suggestions since I'm kinda new to this.

    Thanks!
    Good Job on the progress despite the setbacks. Glad to see your back on track. Keep it up my man..!
    Current 12 WEEK Shred Log w/ Forskolin 95, ECA, Absolutely Abliderated & Burn24..!

    http://anabolicminds.com/forum/supplement-reviews-logs/251810-12-week-shred.html
  23. Advanced Member
    vujade's Avatar
    Stats
    5'7"  165 lbs.
    Join Date
    Feb 2014
    Posts
    515
    Rep Power
    33379
    Level
    21
    Lv. Percent
    51.08%

    Can definitely see some leaning up going on
    Current 12 WEEK Shred Log w/ Forskolin 95, ECA, Absolutely Abliderated & Burn24..!

    http://anabolicminds.com/forum/supplement-reviews-logs/251810-12-week-shred.html
  24. Banned
    blondmuscle's Avatar
    Join Date
    May 2014
    Posts
    159
    Rep Power
    0
    Level
    19
    Lv. Percent
    89.26%

    What's up guys, sorry I've been MIA. The neck has been a continuous source of pain after the wreck! I ended up giving most of the supps above to a friend since he was going through some hard times and financially and I was out of the game for a few weeks. He been using the supps, loving the results, so I'm trying to encourage him to post a log here. We will see. Thanks for the support tho guys.
  25. Advanced Member
    vujade's Avatar
    Stats
    5'7"  165 lbs.
    Join Date
    Feb 2014
    Posts
    515
    Rep Power
    33379
    Level
    21
    Lv. Percent
    51.08%

    Quote Originally Posted by blondmuscle View Post
    What's up guys, sorry I've been MIA. The neck has been a continuous source of pain after the wreck! I ended up giving most of the supps above to a friend since he was going through some hard times and financially and I was out of the game for a few weeks. He been using the supps, loving the results, so I'm trying to encourage him to post a log here. We will see. Thanks for the support tho guys.
    Get some red tams come back stronger..!...
    Current 12 WEEK Shred Log w/ Forskolin 95, ECA, Absolutely Abliderated & Burn24..!

    http://anabolicminds.com/forum/supplement-reviews-logs/251810-12-week-shred.html
  26. Banned
    blondmuscle's Avatar
    Join Date
    May 2014
    Posts
    159
    Rep Power
    0
    Level
    19
    Lv. Percent
    89.26%

    Quote Originally Posted by vujade View Post
    Get some red tams come back stronger..!...
    What are red tams man?
  27. Elite Member
    bolt10's Avatar
    Join Date
    Jun 2007
    Posts
    8,715
    Rep Power
    3986144
    Level
    82
    Lv. Percent
    89.59%
    Achievements Activity ProActivity AuthorityActivity VeteranPosting ProPosting Authority

    Sorry to hear that...but you are awesome to let a buddy use your stuff in hard times. Hope you can get back into the swing of things soon.
    PES Representative
    Don't miss out on the next deal:
    http://pescience.com/insider
    Protein Backed by Science: http://selectprotein.com
  28. Banned
    blondmuscle's Avatar
    Join Date
    May 2014
    Posts
    159
    Rep Power
    0
    Level
    19
    Lv. Percent
    89.26%

    Quote Originally Posted by bolt10 View Post
    Sorry to hear that...but you are awesome to let a buddy use your stuff in hard times. Hope you can get back into the swing of things soon.
    Thanks man!
  29. Banned
    blondmuscle's Avatar
    Join Date
    May 2014
    Posts
    159
    Rep Power
    0
    Level
    19
    Lv. Percent
    89.26%

    Started a new log at the link below:

    8 Weeks to Awesomeness
  30. Advanced Member
    vujade's Avatar
    Stats
    5'7"  165 lbs.
    Join Date
    Feb 2014
    Posts
    515
    Rep Power
    33379
    Level
    21
    Lv. Percent
    51.08%

    Quote Originally Posted by blondmuscle View Post
    What are red tams man?
    Damn spell check.... LOL

    I meant..,, get some rest bro and come back stronger
    Current 12 WEEK Shred Log w/ Forskolin 95, ECA, Absolutely Abliderated & Burn24..!

    http://anabolicminds.com/forum/supplement-reviews-logs/251810-12-week-shred.html
  

  
 

Similar Forum Threads

  1. Replies: 60
    Last Post: 07-26-2011, 04:49 PM
  2. 808rebel's Summer Shred w/ PES' Superman Stack
    By 808rebel in forum Supplement Logs
    Replies: 71
    Last Post: 06-19-2011, 06:54 PM
  3. Oxy Elite Pro (OEP) IForce TT-33 4 week Summer Cut.
    By franklin in forum Supplement Logs
    Replies: 2
    Last Post: 04-17-2011, 12:24 PM
  4. Socrates 12 week Summer Shred!
    By Socrates44 in forum Weight Loss
    Replies: 19
    Last Post: 06-19-2009, 07:37 PM
  5. MY 14 week summer plan for maxium hypertrophy/strength
    By cranghel099 in forum Workout Logs
    Replies: 7
    Last Post: 02-22-2008, 11:14 PM

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts
  •  
Log in
Log in