Cupofmoto
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Collective genius of AM, help me cut!
Hello everyone, I have been reading endlessly on AM for the past 4 months and have decided to post what I'm doing to cut and get feedback. I make very slow progress which is frustrating so any help would be much appreciated (I have actually helped train other people and seen them grow over the years while I have not!) I will break this down into background, diet, training, supps. You can skip background if you want.
Background
I have been weightlifting more or less for the past 5 years, though only in the past 2 did I know what I was doing (yes I used to go to the weight room every day to train bis and tris only!) I did a back and forth b/t traditional bb and crossfit every 6th months and most recently did a 6 month run of Madcow 5x5 plus my ROTC cardio workouts 3x week (in those 2 yrs I went from 140 to 165 while dropping a little bf). This summer I have been trying to bring my bf down (I am very self conscious of some gyno that I've had forever) and am about 1.5 months in, I've lost 6 lbs so far. I'm not super strong: 5 rp mx bench 195, 5 rp max squat 275 but I can run a mile in about 5:15.
Diet
My mom's a dietitian so I've always eaten super clean.
Breakfast:
2 eggs, 4 egg whites or if I am feeling lazy, 1 scoop whey
1/2 cup slow cook oatmeal in milk w/ blueberries or a banana
Lunch:
2 slices Ezekiel bread
2 cans chunk light tuna or equivalent amount of turkey or chicken
whole bunch of salad w/ mushrooms, tomatoes, etc no dressing
1 yam, sweet potato, or equivalent brown rice
Pre W/O
Banana and .5 scoop whey
Post W/O
1 scoop whey w/ 8 ounces milk and 1 packet instant oatmeal
Dinner:
2 chicken breasts or steak or fish
Lots of salad
Cup of rice
OR
Whatever my family is eating that night, try to go healthy e.g. fish tacos w/ no cheese or sauce
Before bed:
1 scoop casein + 10 ounces milk
Training
In the beginning of my diet I did UD 2.0 for about 2 weeks but almost died so not doing that anymore lol.
The logic behind my split is that I want to burn as many calories as possible and preserve muscle. I actually think its pretty clever but feel free to tear it apart.
3 day split
Day 1: Push barbell (chest, military press & tris, I hit all angles ~1 hour)
I pick from flat, incline and decline bench, flys, tri push down, dips, press, push ups, overhead press, skull crushers
Day 1 variation: use dumbbells instead
Day 2: Pull (back, shoulders, bis)
I pick from pull ups, bb rows, seated cable pull, bent over rows w/bench, shrugs, db curls, cable curls, bb curls
Day 3: Legs
I pick from squats (love these do them every time) Romanian deadlift, deadlift, leg press, leg curl machine, leg extension
Day 4: Rest
Cardio:
Usually do no more than 20 min steady state cardio on bike or elliptical after lifting
Surf for 2-5 hours 4x week
Sups
Fish oil 3 grms/day
OEP 2/day
Bronkaid 25 2/day at same time as OEP
NOTE: I am not a stim junkie, never drank coffee actually so I feel like I'm on crack
Multi
THANK YOU FOR READING Here is a current pick
Hello everyone, I have been reading endlessly on AM for the past 4 months and have decided to post what I'm doing to cut and get feedback. I make very slow progress which is frustrating so any help would be much appreciated (I have actually helped train other people and seen them grow over the years while I have not!) I will break this down into background, diet, training, supps. You can skip background if you want.
Background
I have been weightlifting more or less for the past 5 years, though only in the past 2 did I know what I was doing (yes I used to go to the weight room every day to train bis and tris only!) I did a back and forth b/t traditional bb and crossfit every 6th months and most recently did a 6 month run of Madcow 5x5 plus my ROTC cardio workouts 3x week (in those 2 yrs I went from 140 to 165 while dropping a little bf). This summer I have been trying to bring my bf down (I am very self conscious of some gyno that I've had forever) and am about 1.5 months in, I've lost 6 lbs so far. I'm not super strong: 5 rp mx bench 195, 5 rp max squat 275 but I can run a mile in about 5:15.
Diet
My mom's a dietitian so I've always eaten super clean.
Breakfast:
2 eggs, 4 egg whites or if I am feeling lazy, 1 scoop whey
1/2 cup slow cook oatmeal in milk w/ blueberries or a banana
Lunch:
2 slices Ezekiel bread
2 cans chunk light tuna or equivalent amount of turkey or chicken
whole bunch of salad w/ mushrooms, tomatoes, etc no dressing
1 yam, sweet potato, or equivalent brown rice
Pre W/O
Banana and .5 scoop whey
Post W/O
1 scoop whey w/ 8 ounces milk and 1 packet instant oatmeal
Dinner:
2 chicken breasts or steak or fish
Lots of salad
Cup of rice
OR
Whatever my family is eating that night, try to go healthy e.g. fish tacos w/ no cheese or sauce
Before bed:
1 scoop casein + 10 ounces milk
Training
In the beginning of my diet I did UD 2.0 for about 2 weeks but almost died so not doing that anymore lol.
The logic behind my split is that I want to burn as many calories as possible and preserve muscle. I actually think its pretty clever but feel free to tear it apart.
3 day split
Day 1: Push barbell (chest, military press & tris, I hit all angles ~1 hour)
I pick from flat, incline and decline bench, flys, tri push down, dips, press, push ups, overhead press, skull crushers
Day 1 variation: use dumbbells instead
Day 2: Pull (back, shoulders, bis)
I pick from pull ups, bb rows, seated cable pull, bent over rows w/bench, shrugs, db curls, cable curls, bb curls
Day 3: Legs
I pick from squats (love these do them every time) Romanian deadlift, deadlift, leg press, leg curl machine, leg extension
Day 4: Rest
Cardio:
Usually do no more than 20 min steady state cardio on bike or elliptical after lifting
Surf for 2-5 hours 4x week
Sups
Fish oil 3 grms/day
OEP 2/day
Bronkaid 25 2/day at same time as OEP
NOTE: I am not a stim junkie, never drank coffee actually so I feel like I'm on crack
Multi
THANK YOU FOR READING Here is a current pick
