blondmuscle
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Hey guys, so I had started back on a program in early July but hurt my neck so I had to take some time off from the gym. 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 213.5 lbs, but I'm around 18% 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 115 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. Supps PES Alphamine (2 scoops upon waking, 1 scoop 6 hours later) on workout days PES Alpha T-2 (2 pills in the morning, 1 pill 6 hours later) on weekends BPS Dermacrine (4 pumps in AM) BPS Endosurge Turbo (2 caps AM, afternoon and prebed) BPS Adrenosurge (1 pill w/ morning Alphamine dose, 1 pill w/ afternoon Alphamine dose) IronFlex Formabolic (2 pumps AM, 2 pumps PM) Whey (26 grams preworkout and 26 grams postworkout) Multi (First Meal of the day) 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, 187 g carbs and 97 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 five times a week, with some light walking in the mornings when I walk my dog. So my split will be as follows: Monday - Back & Bis Tuesday - Chest & Tris Wednesday - Legs Thursday - Shoulders Friday - Bis & 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 (like my neck injury), 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 yesterday morning. 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. I'll post pics every two weeks to gauge progress. Thanks!