I'm a cuttin' da fat, keepin' da musclez

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    I'm a cuttin' da fat, keepin' da musclez


    Hello brodas and sistas, I am currently cutting, and throwin' my stuff out there for all to see, critique, and support. Current stats are 5' 10", about 185 lbs, and I am guessing about 11% bf. I am tracking every single calorie. Doing cardio in the morning after rising, and weight training later in the day. I also bartend at a crazy, and extremely busy bar, so it is tough to eat right sometimes, but I am somehow gonna keep it up. Almost all carbs are coming from natural sources(fruits, veggies) very little gluten if any, and a variety of protein sources with good fats.

    Current supps are:
    RPN DCP - taking 3 before cardio in the morning, 3 before afternoon meal, 3 before wieght training

    Nutrabolics Superfats- 3 after meals 3 times a day

    VPX Meltdown - 1 with each DCP dose

    Alcar- 500 mg with each DCP/Meltdown dose

    Idebenone- about 200 mg with each Alcar dose

    I also like me some Agmatine in the morning and before workouts

    Drinking extend with cardio and weight training.

    Looking to cut as much fat as possible, while retaininng muscle. Purely for purposes of vanity, and to assess my body's response.

    Last two days break down like this..

    Protein 326 grams
    fat 77 grams
    carbs 151 grams
    cals 2459


    Protein 291
    fat 100
    carbs 210
    cals 2915

    Split will be changing over the next eight weeks here and there, some weeks will be weight training 4 days, some 5, and some 6. Will be switching up weight and volume throughout. Shooting for a minimum of 4 days a week of cardio in the morning. My job gets crazy quite often, with very little time to even think for hours on end. No drinks for me..

    Well there it is, feel free to comment, shoot down, support, or dismiss my ideas, this log is more for me and motivation than anything. If it helps others along the way, I will be a happy man.

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    Breakdown of the last two days:

    Carbs 98
    Fat 95
    Protein 311
    Cals 2436
    Sat March 28 2009


    Carbs 125
    Fat 103
    Protein 231
    Cals 2375
    Sun March 29 2009

    Saturday did cardio and an ab workout in the morning. Doing abs almost every day of the week, usually right before or after cardio. Saturday also worked for about 11 hours, constantly moving. The slight stim effect from Meltdown and green tea/alcar is nice at work, keeps me moving and very focused/energetic. Felt pretty tired on Sunday, so pretty much just relaxed and took it easy with one light ab workout. Feelin' good though overall, and already looking leaner, down about 2 pounds.
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    Looks good to me. Im 225 and using about the same diet. Im cutting faster than you are though in four weeks I have a goal to meet. Looks good to me and no matter what keep that protein high!
    Follow me on facebook, twitter and youtube, where I share information and videos to help you achieve your physique goals, John Smeton Ftness
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    Thanks for stoppin' in smeton. Did you just start cutting or have you been at it a little while? Good luck hitting your goal and I appreciate the support.

    Today:

    Carbs 128
    Fat 87
    Protein 340
    Cals 2729
    mon March 30 2009

    Had an early day at work today, so I got up earlier than usual to get some cardio and abs in. After work I napped for an hour, then had an excellent leg day! I think the nap helped alot. I was kinda worried I might be overtraining a bit, but so far no problems at all. I feel great.
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    Quote Originally Posted by mattikus View Post
    Thanks for stoppin' in smeton. Did you just start cutting or have you been at it a little while? Good luck hitting your goal and I appreciate the support.

    Today:

    Carbs 128
    Fat 87
    Protein 340
    Cals 2729
    mon March 30 2009

    Had an early day at work today, so I got up earlier than usual to get some cardio and abs in. After work I napped for an hour, then had an excellent leg day! I think the nap helped alot. I was kinda worried I might be overtraining a bit, but so far no problems at all. I feel great.
    Yeah cutting from November 08 to-january 09. Took off in Febuary. Started back March...will go untill May. Take a little break. Its important not to bring it down too fast because most people lose muscle this way, when you hold onto that muscle though youll be bigger than the guy that never got "fat". simple fact is fat people have more muscle usually than your average weight lifter. The sad part is most fat guys when they diet down lose 60/40 % of muscle/fat ratio on average if they don't know how to bring it down slowly and how to hang onto that muscle.(for more Information on this look at all of Dantes posts and the studies involving sumo-wrestlers)

    Nice job on the high protein today!
    Follow me on facebook, twitter and youtube, where I share information and videos to help you achieve your physique goals, John Smeton Ftness
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    With that Dcp dosing your should try to add a dose before bed... its a great nightime fat burner as well
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    Smeton I like your style. Cut a little, take a break, get back to it and cut some more. Makes sense.

    Quote Originally Posted by FlawedGrunt View Post
    With that Dcp dosing your should try to add a dose before bed... its a great nightime fat burner as well
    I often get pretty tired after my last meal, and end up going to sleep on a full stomach. Seems to me that DCP should be taken on an empty stomach to be effective.. I will do it when I can though, thanks for the reminder FG.

    Today:

    Carbs 122
    Fat 119
    Protein 283
    Cals 2717
    Tues March 31 2009

    Protein would have been higher if I would have had the foresight to bring at least a shake to work. Got so damn busy I had pretty much no time to eat at all. Great for my wallet, bad for my diet lol. Now I will be more prepared. I did a shoulder/ab workout in the morning, then work. My legs are destroyed after yesterday and all the running around today. This sexy chica wants to take me salsa dancing tomorrow night, I hope my legs feel a little better because they are SORE.
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    Alright boys and girls, I have not updated this log lately but that does not mean I've been slackin'! I have just been 'suspended' from my job (temporarily I hope) so I have been a little stressed. But, now I am taking advantage of the extra free time to concentrate on this cut, so at least something good is coming from this. I have still been following the same routine, and tracking every gram, every calorie. Here is the last few days:

    Carbs 110
    Fat 185
    Protein 270
    Cals 2360
    Wed April 1 2009

    Carbs 56
    Fat 39
    Protein 324
    Cals 1977
    Thurs April 2 2009

    Carbs 116
    Fat 88
    Protein 307
    Cals 2490
    fri April 3 2009

    Carbs 90
    Fat 80
    Protein 290
    Cals 2360
    Sat April 4 2009

    Carbs 78
    Fat 64
    Protein 266
    Cals 1980
    Sun April 5 2009

    Carbs 163
    Fat 153
    Protein 374
    Cals 3540
    Mon April 6 2009

    I cheated a little bit today, but I am still on track. Added CLA to the mix at 10 grams a day. Any ideas on optimal dosing time or throwing in a little fish oil? Alot of contradicting information out there about CLA...

    I am definitely lookin' a little leaner everyday. Soon I will be switching split and routine up, details coming soon.
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    did you try the night dose?

    I dont see why you would need to take it on an empty stomach... DCP is actually supposed to help you from putting on fat from not so great foods. Alot of guys on here take 1-2 caps before bed with GREAT results. Give her a whirl!
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    Funny I keep forgetting the night dose but I've been meaning to take it. Will definitely tonight. Today I ran for 30 minutes in the morning and then in the afternoon ran plus got on the bike for another 45 minutes. May skip the cardio tomorrow as I am supposed to go rock climbing and have an arm workout. May have to skip the arm workout too..

    Today's cals n stuff;

    Carbs 90
    Fat 32
    Protein 267
    Cals 1780
    Wed April 8 2009

    Little lower today, due to no weight training.
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    Damnit i have to spread more rep before i give it to you again... crap! Dont forget the night dose!
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    No worries broda, I gotta spread sum 'round myself. The night dose, I like it. It seems to be a great way to burn a few extra cals at night. Will update this log soon, was away for a few days so I lost track of cals there for a bit, and had one big cheat day which was nice..
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    Grams n cals the last two days.

    Carbs 114
    Fat 89
    Protein 341
    Cals 2673
    Wed April 15 2009


    Carbs 148
    Fat 119
    Protein 402
    Cals 3365
    thurs April 16 2009



    I had been keeping track of the other days in-between, but erased some by accident.. The numbers were all very close to the norm with one big cheat day in there. It was nice and after the cheat day I felt fresh and ready to rock again.

    I am making an effort to increase protein intake, will try to get to 400 grams everyday, not an easy thing to do sometimes. I am doing cardio still 4-6 days a week in some shape or form, weight training split is four days a week this week and the next, will switch up again after that. Plan is a different split and workout regimen every two weeks. Great to keep the body guessing.

    Also trying out a little ECA stack. Never taken ephedra before, tried it today at a low dose and liked it. Will up the dose tomorrow to assess tolerance.

    So far everything is going great! Staying motivated, looking leaner all the time while losing very little weight. Vascularity is improving. Should make some good comparison pics when this is all over.
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    ephedra. is this non prescription? I heard it was i dont know though
    Follow me on facebook, twitter and youtube, where I share information and videos to help you achieve your physique goals, John Smeton Ftness
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    Everything looks great! Keep up the great work.

    I am about to begin the Ultimate Diet 2.0 by Lyle McDonald on Monday.
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    Hey Smeton, ephedra was banned in 2004, but has made somewhat of a legal comeback, and is readily available otc.

    Hey Spider thanks for stopping by. I have heard good things about the Ultimate diet 2 from those that stuck with it. Will you be starting a log? Best of luck to you.
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    Yeah cutting from November 08 to-january 09. Took off in Febuary. Started back March...will go untill May. Take a little break. Its important not to bring it down too fast because most people lose muscle this way, when you hold onto that muscle though youll be bigger than the guy that never got "fat". simple fact is fat people have more muscle usually than your average weight lifter. The sad part is most fat guys when they diet down lose 60/40 % of muscle/fat ratio on average if they don't know how to bring it down slowly and how to hang onto that muscle.(for more Information on this look at all of Dantes posts and the studies involving sumo-wrestlers)
    Could you provide a link for the Dante post, I did a search but only this thread popped up. Thanks.
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    Quote Originally Posted by mattikus View Post
    Breakdown of the last two days:

    Carbs 98
    Fat 95
    Protein 311
    Cals 2436
    Sat March 28 2009


    Carbs 125
    Fat 103
    Protein 231
    Cals 2375
    Sun March 29 2009

    Saturday did cardio and an ab workout in the morning. Doing abs almost every day of the week, usually right before or after cardio. Saturday also worked for about 11 hours, constantly moving. The slight stim effect from Meltdown and green tea/alcar is nice at work, keeps me moving and very focused/energetic. Felt pretty tired on Sunday, so pretty much just relaxed and took it easy with one light ab workout. Feelin' good though overall, and already looking leaner, down about 2 pounds.
    just wondering, what was your cals and such before this cut? how many cals did you drop down at 1st? 300...200?
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    Hey lennox, I dropped a good 500 or so cals at first as they were around 3500-4000 a day. I was a great big carb and not eating the cleanest.
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    Quote Originally Posted by mattikus View Post
    Hey lennox, I dropped a good 500 or so cals at first as they were around 3500-4000 a day. I was a great big carb and not eating the cleanest.
    Ive been there. feels a lot better once you start eating healthy for five plus months(with the occasional food you enjoy)
    Follow me on facebook, twitter and youtube, where I share information and videos to help you achieve your physique goals, John Smeton Ftness
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    Quote Originally Posted by smeton_yea View Post
    Ive been there. feels a lot better once you start eating healthy for five plus months(with the occasional food you enjoy)
    Yeah it does. I would go through quick phases before, a week or two clean eating, then a few days of whatever, it was very inconsistent. I wasn't really putting on fat as I lead quite an active lifestyle, but wasn't losing any either.

    It's funny, over the past few years I have slowly come to terms with the fact that I can no longer eat anything and get away with it. Up until about 23 years old my diet was terrible, but always stayed lean. I ate pizza four or five times a week, post workout meal usually came with fries and a Mountain dew, lots of sweets, and I never put on any weight. Then one day I realized I could no longer see my abs..
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    Quote Originally Posted by mattikus View Post
    Then one day I realized I could no longer see my abs..
    No kidding Mattikus! I have always been on the lean side, but I have had difficulties adding mass. Therefore, I have been perpetually eating for mass. Finally, after a few years (no joke) I started to realize that my abs were no longer visible.
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    This looks awesome! Your log is an inspiration.
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    Quote Originally Posted by mattikus View Post
    I have heard good things about the Ultimate diet 2 from those that stuck with it. Will you be starting a log? Best of luck to you.
    I entirely agree. In addition to sticking with it, I would say that most experience success when the actually FOLLOW the diet. Most people (myself included) want to put our own spin on things. Lyle hates when people do this his diet. Not because they are changing it for themselves, but everything on the diet is does so with purpose. Change the diet...and one changes the purpose.

    At the moment I am contemplating a log. I have never completing one, but it seem motivational to do so. Any advice???
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    Quote Originally Posted by spiderduncan View Post
    I entirely agree. In addition to sticking with it, I would say that most experience success when the actually FOLLOW the diet. Most people (myself included) want to put our own spin on things. Lyle hates when people do this his diet. Not because they are changing it for themselves, but everything on the diet is does so with purpose. Change the diet...and one changes the purpose.

    At the moment I am contemplating a log. I have never completing one, but it seem motivational to do so. Any advice???
    Yeah these diets are made to be followed consistently. Even after this 'cutting phase' I'm going through, I plan on sticking to generally the same clean eating habits. After 10-12 weeks alot of people stop eating clean, and why? Why not continue? I will probably up the cals slightly and cut down on cardio to add a little size though.

    A log can be a motivating factor, and helps keep track of progress. At least write everything you are doing down, for yourself, as it can help tremendously when trying to tweak certain areas of your diet or routine. A log will open things up for others to critique or support, and can help others too. Keeping track of cals and macros is great for anybody to do, especially for those looking to improve their physique, and I am very glad I started doing it.

    Yesterday:

    Carbs 103
    Fat 61
    Protein 291
    Cals 2253
    Sat April 18 2009

    Yesterday was an off day with only cardio. The ECA stack definitely feels more thermogenic than anything I've taken before. Great for appetite reduction as well. I also forgot to mention that I wsa lucky enough to snag a bottle of Eviscerate from RPN, and WOW that stuff makes you feel like your stomach is on fire! I like it. Bring on the pain lol.
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    Quote Originally Posted by mattikus View Post
    Hey Smeton, ephedra was banned in 2004, but has made somewhat of a legal comeback, and is readily available otc.
    are you using Bronkaid? the 25 mgs pills

    how many pills did you start outt with and how many are you doing now?
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    Quote Originally Posted by mattikus View Post
    ...
    Current supps are:
    RPN DCP - taking 3 before cardio in the morning, 3 before afternoon meal, 3 before wieght training

    Nutrabolics Superfats- 3 after meals 3 times a day

    VPX Meltdown - 1 with each DCP dose

    Alcar- 500 mg with each DCP/Meltdown dose

    Idebenone- about 200 mg with each Alcar dose

    I also like me some Agmatine in the morning and before workouts

    ...
    I like this stack. It is great to see Idebenone as anti-oxidant stacked with ALCAR for a change, rather than the standard Alpha Lipoic Acid. Your Idebenone dose appears to be on the high side, though. 200mg total per day should be more than enough. It is not clear, if the relationship between efficacy and dosage amount is linear beyond 200mg or so daily. Great stack, my friend!
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    Quote Originally Posted by mattikus View Post
    ...I have just been 'suspended' from my job (temporarily I hope) so I have been a little stressed....
    Hope things work out well for you!

    Added CLA to the mix at 10 grams a day. Any ideas on optimal dosing time or throwing in a little fish oil? Alot of contradicting information out there about CLA....
    10g CLA per day is a meal! More seriously, though, you do not need more than 6g when it is used as stand alone. The key is to use a CLA blend with the two CLA isomers, that is, the Cis-9, Trans-11 Isomer and the Trans-10, Cis-12 Isomer, in a ratio of 50% each. If you use CLA as part of a fat loss stack, 4g-6g daily, in three divided doses, should be fine. Take with meals. CLA works well when used with a stimulant. Your stack is not lacking in that area.
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    Quote Originally Posted by smeton_yea View Post
    are you using Bronkaid? the 25 mgs pills
    how many pills did you start outt with and how many are you doing now?
    Yes I started with half a tab (they are easily split) twice a day and am now at 2-3 a day. I also have a bottle of Lipodrene that has 25 mg eph per tab plus other goodies, and it seems to work just as well.
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    Quote Originally Posted by strategicmove View Post
    I like this stack. It is great to see Idebenone as anti-oxidant stacked with ALCAR for a change, rather than the standard Alpha Lipoic Acid. Your Idebenone dose appears to be on the high side, though. 200mg total per day should be more than enough. It is not clear, if the relationship between efficacy and dosage amount is linear beyond 200mg or so daily. Great stack, my friend!
    Thank you for noting the dosage. I have actually already lowered it to about 150 mg per day as my studies have shown that to be an effective dose. At this dose, it will last me a long time.
    Quote Originally Posted by strategicmove View Post
    Hope things work out well for you!
    Well, instead of a long drawn out post I'll just say.. Me too
    Quote Originally Posted by strategicmove View Post
    10g CLA per day is a meal! More seriously, though, you do not need more than 6g when it is used as stand alone. The key is to use a CLA blend with the two CLA isomers, that is, the Cis-9, Trans-11 Isomer and the Trans-10, Cis-12 Isomer, in a ratio of 50% each. If you use CLA as part of a fat loss stack, 4g-6g daily, in three divided doses, should be fine. Take with meals. CLA works well when used with a stimulant. Your stack is not lacking in that area.
    I am taking the Tonalin stuff, was following something I had read from Dinoiii as to dosing. I think I will lower to your suggested dose though, as mine was causing a bit of gas lol.
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    hey man i read that you are cutting fast, you are 225Ilbs, Im sure you started heavier than that. Im 234 right now and i want to cut fast. Do you have any suggestions, what are you doing and what are you taking for supplements, whats your diet.

    Thanks In Advance
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    lynnscott, are you maybe referring to Smeton? I am not 225..

    Welcome to AM though..
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    TODAY

    Carbs 26
    Fat 58
    Protein 279
    Cals 1797
    Tues April 21 2009

    Today was an off day from the weights, just abs and cardio. I have been focusing on lower abs one day, then upper the next, and obliques the next, followed by a day off, and then repeat. My abs have never been stronger.

    Decided to cut down the carbs some more today, and will do this periodically. I am at 182 lbs right now, which doesn't mean much to me, as it's all about what the mirror says.. And the mirror is telling me that I am definitely doing something right.

    Hopefully this trend continues..
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    first of all , good luck mat
    well I have to say that I don't count calories, I know exactly what I can or cant eat to gain /lose weight, it usually works, but everything looks great to me, the only thing I will probably add to the mix is cla, I know you got tta on meltdown but cla does wonders in me so in my case a must on a cut
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    Quote Originally Posted by nunes View Post
    first of all , good luck mat
    well I have to say that I don't count calories, I know exactly what I can or cant eat to gain /lose weight, it usually works, but everything looks great to me, the only thing I will probably add to the mix is cla, I know you got tta on meltdown but cla does wonders in me so in my case a must on a cut
    once you want better results your start being meticulous on diet.
    Follow me on facebook, twitter and youtube, where I share information and videos to help you achieve your physique goals, John Smeton Ftness
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    Quote Originally Posted by smeton_yea View Post
    once you want better results your start being meticulous on diet.
    exactly , I gain or lose weight very easy, just need to cut my carb intake and I see my abs
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    Quote Originally Posted by nunes View Post
    first of all , good luck mat
    well I have to say that I don't count calories, I know exactly what I can or cant eat to gain /lose weight, it usually works, but everything looks great to me, the only thing I will probably add to the mix is cla, I know you got tta on meltdown but cla does wonders in me so in my case a must on a cut
    Good to see ya stoppin' by bro! CLA is already in the mix my man. How do you dose it?
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    Quote Originally Posted by mattikus View Post
    Good to see ya stoppin' by bro! CLA is already in the mix my man. How do you dose it?
    I take tonalin stuff cause it got the right isomers, 1g before meals, 3 g /day
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    Carbs 209
    Fat 108
    Protein 228
    Cals 2335
    wed April 22 2009

    Total cheat day with carbs yesterday. Cardio in the morning, then I was running all over NYC yesterday hopping from job interview to interview on nothing but a big protein shake and some eca. One interview I had to actually strip down to a sleeveless tee and stand under a photo lamp while a whole panel asked me questions. (They want model types) Anyway while standing there answering questions I felt a little hypo and jittery, but the interview went well overall as I think I did a good job of hiding it. But damn, next time I will have some carbs in my system before going to a job interview lol. It would be a sweet job as I would be hanging out with scantily clad models in bikinis all day long.

    Anyway so after the slightly stressful day I had a bit of a headache, I decided to take the day off from heavy training and indulged in a nice dose of chocolate. It's an addiction.
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    Mattikus,

    Hey, how are you doing? I am guessing you are busy! Bump for an update.
  

  
 

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