Time for me to do a cut...
- 01-01-2009, 05:13 PM
Time for me to do a cut...
I decided its time for me to see what is underneath some of this fat. I've been lifting now for about 4 years, the last 3 pretty seriously. I haven't been all that good on diet, but I've put on some good muscle and have gained a lot of strength.
Here's a pic of me before I started lifting. I think this is shortly after I quit drinking as I don't have that bloated look that I did while I was drinking.
Here's a few from tonight. Currently weigh 222lbs.
I carry a lot of fat in my chest, and obviously my "love handles" I want that **** gone! My arms and legs are really vascular.
Not sure how low I want to go, but 190 is sounding pretty good. I've got a good arsenal of supps to help me out, DCP, P-Slin, and Yellow Gold will be staples. Maintenance cals on workout days is 4k, and 2K on non workout days according to the formula posted by USP Labs in the Pslin discussion. I will be going 500 under on workout days (4 days a week currently) and not sure about non-workout days yet... probably 250 below maintenance. Will be adding cardio into my routine again, mainly treadmil, but lately I have taken a liking to the heavy bag and have a guy at the gym working with me on that.
I aint as big and buff as a lot of you... Had to overcome a phobia to post these pics, but I thought it would help me keep on track if I did. I plan on posting several times a week here, and pics once a week. Your support is greatly appreciated!
Also... I have a pair of calipers coming from Nutraplanet. Will be posting weekly bodyfat % as soon as I learn how to use them.
Last edited by RedwolfWV; 01-01-2009 at 05:35 PM.
- 01-01-2009, 07:24 PM
- 01-01-2009, 10:22 PM
Good luck with the cut are you going to keep muscle loss to a minimum on a diet such as a CKD or TKD, or are you just looking to lose fat period?
01-01-2009, 10:35 PM
I think I'm just going to low carb... not enough to induce ketosis though. I think that and the supplements I have lined up should keep me burning fat and keeping muscle loss to a minimum.
Workout days I am going to start out by trying the shake that USPlabs suggests to use with P-Slin. Its about 200 carbs, but then thats pretty much it for the day. Non workout days I think I'm gonna try to stay around 50 grams of carbs. I have not sat down and worked out meal plans yet. I'll do that tomorrow night at work with my laptop and my copy of the fitday software.
01-05-2009, 04:59 PM
What kind of cardio and how long will you be doing it for? HIIT is great for fat loss!
01-05-2009, 05:25 PM
I don't know if I'm ready for HIIT lol. I've been doing 2 miles a day on the treadmill at the gym at a 3.7-4.0 pace. I'm also doing the stairs at work (5 floors) with a 40 pound weight vest on. Trying to do that twice per shift 5 nights a week.
01-05-2009, 05:32 PM
Sounds like you have a plan. Have you thought of putting your speed down to 2.8-3.2 and putting a 7-10% incline on the treadmill? Does wonders for burning fat and maintaining muscle
01-05-2009, 05:58 PM
Unfortunately, the incline function doesn't work on any of the treadmills at the gym.
01-05-2009, 06:49 PM
That's too bad, I bet your stair climbing has the same effect though. I'm interested to see how your stack works for you, i have little to no experience with weight loss supps, can't wait to get my recreate out here, unfortuneately it takes mail forever to get to iraq
01-05-2009, 07:03 PM
My stuff is supposed to arrive tomorrow night. I'm getting hyped
01-05-2009, 07:09 PM
Good luck!!! I start my cut tomorrow so we will be partners in starvation! LOL
Good muscle base going for you!
01-05-2009, 07:13 PM
Thanks! You gonna run a log?
01-05-2009, 07:16 PM
Yeah I think so.. I have a log going now that I might just continue. But I'll have a new one before its said and done. I have to be Arnold ready by March.
01-06-2009, 11:58 AM
sorry im late red!subbed!
01-06-2009, 12:19 PM
Naw.. Your not late! I'm just starting. Thanks for joining!
01-06-2009, 01:58 PM
I just noticed your grandpa thing! Who is having a baby!!!
01-06-2009, 04:08 PM
You have come a long way so far. Keep up the motivation and you will hit your goals.
01-06-2009, 04:32 PM
lol... My oldest daughter called me about 2 weeks ago and told me the news. She's 20 now. Its not quite under the kind of circumstances that I'd like to see, but I have come to learn that I'm not in control of very much in this life So sometime in early July I will be a grandpa. Kinda funny... I turned 45 two days before she told me, and was telling people that I feel younger now than I did twenty years ago... then she told me I was gonna be a grandpa and suddenly I felt kinda old! She got a kick outta that.
01-06-2009, 04:33 PM
01-06-2009, 04:36 PM
dont feel bad red!..my brother is 44,and he was made a grandpa twice!..your only as old as you feel my friend!
01-06-2009, 04:55 PM
Well I'm feeling pretty good then
I got my box from Nutraplanet today, so it will start for real tomorrow even though the scale says I'm down 4 pounds since starting this. I got some calipers so I'll post my body fat % too and try to keep that updated once a week or so.
01-06-2009, 05:36 PM
Sounds good Red, good luck with the stack!
01-08-2009, 07:25 AM
Well things have gotten kinda screwed up for the rest of this week. Things got busy all of a sudden with my computer business, which is a good thing, then I found out I'm going to be going to a retreat friday afternoon till Sunday afternoon. I'll be needing my DCP there for sure cause they really put out the eats.
Been working on dialing in the diet, and the scale says I'm down 5 pounds. I'm sure thats mainly water weight though.
Going to try to get a back workout in today sometime. Some heavy deads really sound good!
01-08-2009, 08:01 AM
Can you bring some RTD protein shakes with you so you can maybe skip a few bad meals? Or bring any food with you. Sadly it only takes about a week of bad eating to set you back.
01-08-2009, 09:16 AM
Yea I'm gonna take some ziplocks with 2 scoops protein powder and cup of oats so I can make protein shakes. I have a few of those Snickers protein bars laying around too, and I might take a trip to (ugh) GNC and pick up some more protein bars.
01-08-2009, 09:36 AM
Maybe take some of those three oz tuna packets and some disposable bowls and plastic forks! No need to refrigerate at least. And better nutritional value than the bars.
Some natty pb and double protein bread by brownberry. The bread is 16 grams for 2 slices and has a good deal of fiber.
01-08-2009, 09:39 AM
I'll have to look for that protein bread. Never heard of it before. Thanks!
01-08-2009, 10:13 AM
My heart started racing.
I give him a lot of credit for having the respect and mustering up the courage to ask the old man if he could marry his daughter.
Control? Please! I have my hands full with myself.
God willing our children and grandchildren can find their peace and piece in life. God bless you old man.
Cardio, cardio, cardio. Don't burn out doing to much too fast but do cardio as much as you can.
01-08-2009, 03:59 PM
Thats pretty cool that he called. Not many guys do that kind of thing anymore. I think that this is going to be a blessing for everyone. This daughter takes after me, if you follow my meaning. This will hopefully slow her down, and maybe make her take a good long look at her life so she doesn't end up where her old man ended up. Only time will tell.
Anyway, Today I found a bit of time to hit the gym. It was a "snow day" so my boy went too. I managed to get a pretty good back workout in despite the limited time we had. Place was packed, both deadlift platforms were taken so I hit the power rack for some straight leg rack pulls. After warming up at 135 and 225, I hit 335 for 8x, 10x, 10x, and 6x. Then over to the nautilus compound row for 5 sets of 15 @350lbs then finished off my lower back doing weighted hypers. Didn't count reps or sets, just till my spinal erectors were so pumped I had a hard time walking lol.
Sipped on an AIR-Mass Monster shake before during and after the workout. Its quite a few carbs, but I'm hoping the Pslin does its thing, and that will be about all the carbs I consume today anyway.
01-08-2009, 04:07 PM
01-12-2009, 08:24 AM
Well, I made it through my weekend away and managed to stick to my diet (for the most part..And DCP did its job!). The scale showed me at 211 this morning, and (I think) my belly is looking noticeably leaner. Wasn't able to track my calories over the weekend, but back to Fitday today. Its Chest day at the gym. Taking off in just a few.
01-12-2009, 08:30 AM
Awesome job on the diet!!
01-12-2009, 10:45 AM
01-12-2009, 12:12 PM
01-12-2009, 12:25 PM
Thanks for all the support. It really is appreciated!
Had a pretty good day at the gym, although time was limited and getting that half-hour of cardio in was my main priority. Ended up being 25 minutes, but that was ok. My boy got me a heartrate monitor and it showed I was at 67% of my max based on my age, etc during the session so that should be in the range to burn fat.
01-12-2009, 02:06 PM
Good job on getting down to 211, will continue to follow your progress!
01-15-2009, 08:07 AM
Scale said 209 this morning. Thats 2 more down the drain. I'll post measurements later today, both tape measure and caliper. I had to find a new way to do the caliper measurements. The directions that came with it have me at 6.5% and I know that is impossible. Its just having me measure in an area that I don't carry much fat. My fiancee found a few other sites that use multiple areas (with the same calipers) so I think that will give a much better overall picture. Right now if I had to guess, I'd say I'm at about 15-17%. We'll see how close my guess is.
01-15-2009, 09:06 AM
Well you are headed in the right direction. I think I would do a bod pod reading this time after my cut to get an accurate assesment. I've lost more muscle than I wanted coming off var and getting sick. So I'm disappointed there. But if I have to eat spaghetti squash and asparagus and cream of rice then I figure the bod pod will be a treat to myself.
01-15-2009, 09:14 AM
01-15-2009, 09:20 AM
www.bodpod.com its $25 for a visit and you get in a swim suit and put a hair cap on. Then you get in a machine and it measures your bodyfat and tells how much is muscle and how much is fat etc.. It only takes like 30 min for the whole visit from changing to them going over your reading. It is as accurate as the water ones.
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