First Cutting Log

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    Ok so diet was on point today 2300 calories 315g protein 77g fat 102g carbs but 30 of which were fibrous. Macro nutrient ratio of 54% protein 29% fats and 17% carbs. I am going to have a carb up tomorrow. I think spagetti bog is on the cards. I have been low in carbs since my cut began last Monday so I think it's about time I carbd up! Xy
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    Here is where I'm at at the moment. It's disgusting IMO so I cant wait to lean up so i can jump on cycle and bulk up again.
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    If I was at this stage I would prolly bulk up with clean foods and do cardio....
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    Quote Originally Posted by zubda345 View Post
    If I was at this stage I would prolly bulk up with clean foods and do cardio....
    Yeah i was thinking about it but id really like to get down to about 12% before i start to bulk. If i get down to that level then i wont be as concerned with putting on a little fat whle bulking up. Hopefully about 3 - 4 weeks and ill start a clean bulk for abit before i jump on cycle.
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    Day 13
    Back and biceps supersetted
    Wide Grip Chins
    BW x 10 x 9 x 8

    Bent Over Rows
    175 x 8
    155 x 10 x 10
    Hammer Curls
    35s x 8
    30s x 10 x 10

    T Bar Rows
    175 + bar x 11 x 9 x 8
    Barbell Curls
    65 x 10
    55 x 10 x 8

    Lat Pulldowns
    100 per side x 6
    90 x8
    80 x 8
    Concentration Curls
    25 x 10 x 10
    20 x 10

    Straight Arm Pulldowns
    150 x 8 x 8 x 7
    Cable Preacher Curls
    70 x 10 x 6
    60 x 8

    Todays workout was good actually i really felt the T Bar Rows and the Bent Over Rows my back was spent by the time i was don with them. I couldnt deadlift today due to my quads and abs sill being quite sore so ill deadlift on wednesday next week when i do my full body day.
    Todays diet was a planned carb up day and i kinda blew out calorie wise but thats ok ill only do this about every two weeks. I have a coupe of mini carb ups during those two weeks where ill take in about 150g carbs. Todays calories were 3183. 281g Protein 277g carbs 96g fats. my macro ratio was 36% Protein 36% carbs 28% fats.
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    Quote Originally Posted by Lukef2000 View Post
    Yeah i was thinking about it but id really like to get down to about 12% before i start to bulk. If i get down to that level then i wont be as concerned with putting on a little fat whle bulking up. Hopefully about 3 - 4 weeks and ill start a clean bulk for abit before i jump on cycle.
    at what bf% are you at now....
    And which calculator do you use to measure it, if it's online give me the link also...

    U know I have been bulking since past 6 months I guess. I have not been bulking clean cause it's real difficult and costly here so I also gained fat on me.... I got upto 80kg from 72kg and Now it's been about 10 days I am trying to eat as clean as possible and I have also started cycling about 5 days ago and It's going good.... I also think I need to get my bf% down but I won't go for a cut I would suggest to cut bf while I add on muscle.... But I hope you get down to 12% ASAP and start your bulk just like the way you think you should.... Cherrs man!

    DOn'T Forget ThIS:
    at what bf% are you at now....
    And which calculator do you use to measure it, if it's online give me the link also...
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    Quote Originally Posted by zubda345 View Post
    at what bf% are you at now....
    And which calculator do you use to measure it, if it's online give me the link also...

    U know I have been bulking since past 6 months I guess. I have not been bulking clean cause it's real difficult and costly here so I also gained fat on me.... I got upto 80kg from 72kg and Now it's been about 10 days I am trying to eat as clean as possible and I have also started cycling about 5 days ago and It's going good.... I also think I need to get my bf% down but I won't go for a cut I would suggest to cut bf while I add on muscle.... But I hope you get down to 12% ASAP and start your bulk just like the way you think you should.... Cherrs man!

    DOn'T Forget ThIS:
    at what bf% are you at now....
    And which calculator do you use to measure it, if it's online give me the link also...
    Well congrats on making some gains im sure some of those 8kgs is muscle! I know you can get online BF calculaters but theyre not really that accurate. The best way to get an accurate meaurement is to do a bioscan or body analysis scan. Most people on here just use calipers which give you a rough idea of where your sitting. I had a Bioscan done abot a year ago when i got outta hospital so in comparison to whre im at now id hazard a guess of about 17% - 20% which im not happy with. When i think ive lost enough ill go get another bioscan done so ill have an accurate %. Yeah bro im hearin you about the price of a clean bulk its not cheap to eat clean. The price of our weekly shopping bill is nothing short of ridiculous! Are you carb cycling or cycling something else...
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    Day 14
    Today was supposed to be an off day but i decided to go down and do some shoulders and triceps.
    I was going to record my weight today but im sure the scales are Focked! apparently ive put on 4lbs (2kg). But ive goe down two notches in my weight belt. Maybe it because i carbed up last night. I will go up o the OTs tomorrow and double check.
    Todays workout
    Dumbell shoulder press
    65s x 11 x 6 x 8
    Dips BW x 12 that pain came back so i only did the one set and moved to the dips machine.
    Dips machine 200 x 12 x 12 thats the whole rack.

    Dumbell front raise
    30 x 12 x 12 x 11
    Dumbell Overhead Extension
    80 x 12 x 12 x 11 couldnt quite lock out that lat rep!!

    Side Lateral raises
    25 x 12 x 12 x 12
    Rope Pushdowns
    100 x 10
    90 x 10
    80 x 10

    Reverse Cable Flyes
    40 x 6
    30 x 10 x 10
    Single arm Pushdowns
    50 x 12 x 10 x 8

    Dumbell shurgs
    110 x 12 x 11 x 9

    Todays orkut was great i really felt it and i was drenched in sweat. i didnt et a chance to do cardio as the gym closed on me! Hate the gym hours on weekends! no weights now until wednsday when i do my big compound lift day. Two days of cardio / burn days as im on day shift the next two days. Calories today were at 2378. I did accidentally have two chicken ad avocado sushi rolls today lol! 267g Protein 148g carbs 74g fats wth a ratio of 46% protein 29% fats and 25% carbs. no more direct carbs untill mid / late next week.
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    Quote Originally Posted by Lukef2000 View Post
    Well congrats on making some gains im sure some of those 8kgs is muscle! I know you can get online BF calculaters but theyre not really that accurate. The best way to get an accurate meaurement is to do a bioscan or body analysis scan. Most people on here just use calipers which give you a rough idea of where your sitting. I had a Bioscan done abot a year ago when i got outta hospital so in comparison to whre im at now id hazard a guess of about 17% - 20% which im not happy with. When i think ive lost enough ill go get another bioscan done so ill have an accurate %. Yeah bro im hearin you about the price of a clean bulk its not cheap to eat clean. The price of our weekly shopping bill is nothing short of ridiculous! Are you carb cycling or cycling something else...
    That 8kg is not all muscle... but I goy my chest from 42inches to 43.5 my quads from 22.5 (or23) to 24inches my arms to 15inches again (My arms are relatively smaller, they should be bigger compaired to my other bodyparts)
    Here I can't find calipers anywhere lol. To be honest I don't even know what is carbs cycling lol :P can you explain what in your mind do you think is carbs cycling? :P then I will explain what I think of that....

    Hope to see a reply soon.
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    Quote Originally Posted by Lukef2000 View Post
    Day 14
    Today was supposed to be an off day but i decided to go down and do some shoulders and triceps.
    I was going to record my weight today but im sure the scales are Focked! apparently ive put on 4lbs (2kg). But ive goe down two notches in my weight belt. Maybe it because i carbed up last night. I will go up o the OTs tomorrow and double check.
    Todays workout
    Dumbell shoulder press
    65s x 11 x 6 x 8
    Dips BW x 12 that pain came back so i only did the one set and moved to the dips machine.
    Dips machine 200 x 12 x 12 thats the whole rack.

    Dumbell front raise
    30 x 12 x 12 x 11
    Dumbell Overhead Extension
    80 x 12 x 12 x 11 couldnt quite lock out that lat rep!!

    Side Lateral raises
    25 x 12 x 12 x 12
    Rope Pushdowns
    100 x 10
    90 x 10
    80 x 10

    Reverse Cable Flyes
    40 x 6
    30 x 10 x 10
    Single arm Pushdowns
    50 x 12 x 10 x 8

    Dumbell shurgs
    110 x 12 x 11 x 9

    Todays orkut was great i really felt it and i was drenched in sweat. i didnt et a chance to do cardio as the gym closed on me! Hate the gym hours on weekends! no weights now until wednsday when i do my big compound lift day. Two days of cardio / burn days as im on day shift the next two days. Calories today were at 2378. I did accidentally have two chicken ad avocado sushi rolls today lol! 267g Protein 148g carbs 74g fats wth a ratio of 46% protein 29% fats and 25% carbs. no more direct carbs untill mid / late next week.
    It feels good to go to the gym and train somewhat when you don't even want to go.... Nice work man...

    Hey control those accidents lol

    I almost forgot to mention that since I started cycling and cleaning my diet I got to 79-78kg from 80kg, that's the fat I lost
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    Quote Originally Posted by zubda345

    That 8kg is not all muscle... but I goy my chest from 42inches to 43.5 my quads from 22.5 (or23) to 24inches my arms to 15inches again (My arms are relatively smaller, they should be bigger compaired to my other bodyparts)
    Here I can't find calipers anywhere lol. To be honest I don't even know what is carbs cycling lol :P can you explain what in your mind do you think is carbs cycling? :P then I will explain what I think of that....

    Hope to see a reply soon.
    Well bro usually when in all out bulk mode fat is inevitably put on the main point is that your putting on muscle underneath. Carb cycling is basically having low, medium or high carb days depending on what your exercising. For example on a cardio day when your stripping fat you have low carb day, but if your doing a heavy leg day you have a higher carb day. Do you get what I mean?? You still have to keep in mind of your BMR on these days tho and run at a deficit.
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    Quote Originally Posted by zubda345

    It feels good to go to the gym and train somewhat when you don't even want to go.... Nice work man...

    Hey control those accidents lol

    I almost forgot to mention that since I started cycling and cleaning my diet I got to 79-78kg from 80kg, that's the fat I lost
    That's a good start bro. Lol those accidents aren't too bad as long as they're in moderation. I'm usually pretty good with my diet I can eat the same foods day in day out and not get sick of it.
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    Day 15
    Had a massive day at work. Were having some pretty big weather events at the moment. Was awake for 18 hours but I did manage to sneak in 35 mins cardio at 7mph . Diet was on point. A little over on calories due to me being awake for longer than usual and having an extra meal. Calories 2669 347g protein 104g fats 90g carbs but 30 of those were fibrous. Macro ratio of 51% protein 34% fats 14% carbs
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    Day 16.
    Had another long ass day at work. Left at 0430 and got back in the door at 2030. Hope this weather dies down soon. Had to skip the gym today as I just didn't have the time, motivation or energy. My diet also blew out as the local supermarket was out of meat, bread and milk... There's a river across the road so there won't be any food deliveries. I have plenty in the freezer so just going to make sure I'm organized. Which I wasn't tonight so I had a plate of Chinese food for dinner. I'll have to make up for that tomorrow by doing cardio after my compound session at the gym. My calories for the day EXCLUDING my chinese food was only 1800. 257g protein 54g fats and 64g carbs 20 of which were fibrous. Macro ratio of 58% protein 27% fats 15% carbs. Plus Chinese food
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    Quote Originally Posted by Lukef2000 View Post
    Well bro usually when in all out bulk mode fat is inevitably put on the main point is that your putting on muscle underneath. Carb cycling is basically having low, medium or high carb days depending on what your exercising. For example on a cardio day when your stripping fat you have low carb day, but if your doing a heavy leg day you have a higher carb day. Do you get what I mean?? You still have to keep in mind of your BMR on these days tho and run at a deficit.
    Same is what I had in mind about carbs cycling... But No I am not carb cycling... I don't count my carbs... and I just eat whatever I get (not dirty thou) but sometimes I am NOT able to get proteins and HAVE to depend upon carbs.... And before a LEG DAY I eat all I can...


    LOL yeah lil lil cheat meals sometimes a week are good, and keep motivated...
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    Quote Originally Posted by zubda345

    Same is what I had in mind about carbs cycling... But No I am not carb cycling... I don't count my carbs... and I just eat whatever I get (not dirty thou) but sometimes I am NOT able to get proteins and HAVE to depend upon carbs.... And before a LEG DAY I eat all I can...

    LOL yeah lil lil cheat meals sometimes a week are good, and keep motivated...
    Well when your trying to put on weight carbs are good. It's when your trying to lose BF that you have to focus more on protein intake and counting calories IMO.
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    Day 17
    Today was my big compound day. Strength was a bit down today. I think it's because I'm a bit worn out from the last few days at work coupled with three bad nights sleep in a row.
    Squats
    135 x 10
    310 x 7
    290 x 8
    265 x 10

    Deadlift
    355 x 5
    310 x 7
    265 x 10

    Chins
    BW x 10 x 9 x 8. I added chins in here due to the fact that Im giving my chest a break and couldn't do bench.

    Dumbbell shoulder press
    65s x 10 x 10 x 10

    Shrugs
    110 x 10 x 10 x 10

    All in all tho I'm quite happy with how things went today. Even being quite run down and tired today I still managed to pull the numbers I started my cut with, so I'm pretty sure that I haven't lost any muscle mass. I weighed in today at 187 so that's 7 lbs in 2 and a half weeks. I'm on my first night tonight so my calories will be around the 3000 3200 mark for the 24 hour period I'll be awake. I haven't finished my food diary yet but from what I've entered thus far the ratios all look in check.
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    Total calories for day 17 was 3124. About right for a 24 hour period of being awake. 354g protein 156g carbs but 54g of those were fibrous and 115g fats. Macro ratio is 46% protein 34% fats 20% carbs.
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    Total calories for day 17 was 3124. About right for a 24 hour period of being awake. 354g protein 156g carbs but 54g of those were fibrous and 115g fats. Macro ratio is 46% protein 34% fats 20% carbs.
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    Just saw your last post and " About right for a 24 hour period of being awake" this reminds me! I have eatten ALLLOOTTT Today man! I am damn bloated!
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    Day 18
    Toda was a planned off day. Between night shifts doesnt usually allow time to train unfortunately.
    Diet was on point with 2061 calories. 269g protein 112g carbs 25 of which are fibrous and 54g fats. ratios of 54% protein 24% fats 22% carbs.
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    Day 19
    My first day off of 5!
    Today i supersetted shoulders and abs

    Dumbell Shoulder press
    70s x 12 x 8 x 6
    Hanging Leg Raise
    bw x 10 x 10 x 10

    Alternating Dumbell Front raise
    30s x 12 x 12 x 12
    Weighted Crunches
    160 x 10 x 10 x 10

    Side Lateral Raise
    30s x 10
    25s x 12 x 12
    Hanging leg raises
    bw x 10 x 10 x 10

    Cable reverse flyes
    40 x 10
    30 x 12 x 15
    Weighted crunches
    160 x 10 x 10x 10

    Dumbell shrug
    110x 10 x 10 x 10

    For some reason i felt really strong considering i only had a few hours sleep after night shift. I felt like i could hav done alot more but due to time constraints i had to leave. i didnt have a chance to do any cardio but ill pickthat up again tomorrow. Diet was good today with 2036 calories 280 g protein 111g carbs with 33 being fibrous and 60g fats. macro ratio of 53% protein 26% fats and 21 % carbs.
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    Quote Originally Posted by zubda345 View Post
    Just saw your last post and " About right for a 24 hour period of being awake" this reminds me! I have eatten ALLLOOTTT Today man! I am damn bloated!
    haha yea man that happens to all of us at some point aye as long as its not too often its not so bad nothing a bit of cardio wont fix tho!
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    Quote Originally Posted by Lukef2000 View Post
    For some reason i felt really strong considering i only had a few hours sleep after night shift. I felt like i could hav done alot more but due to time constraints i had to leave. i didnt have a chance to do any cardio but ill pickthat up again tomorrow. Diet was good today with 2036 calories 280 g protein 111g carbs with 33 being fibrous and 60g fats. macro ratio of 53% protein 26% fats and 21 % carbs.
    Are you using some supps or not?
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    Quote Originally Posted by zubda345

    Are you using some supps or not?
    I use myofusion protein powder which I mainly use for meal replacements when I'm at work and pwo. I also use oxy elite pro pre workout stacked with jack3d. Thats about it as far as supps go.
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    Quote Originally Posted by Lukef2000

    I use myofusion protein powder which I mainly use for meal replacements when I'm at work and pwo. I also use oxy elite pro pre workout stacked with jack3d. Thats about it as far as supps go.
    Is it nyofusion gainer or just the whey? If its just the whey, add some oats in there. 25-40g of powder protein isn't a meal replacement. There's not enough nutrients to give you a meals worth in that. I made that mistake early on, luckily fixed soon after... But not before I wasted a **** ton of money.
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    Quote Originally Posted by Go Away View Post
    Is it nyofusion gainer or just the whey? If its just the whey, add some oats in there. 25-40g of powder protein isn't a meal replacement. There's not enough nutrients to give you a meals worth in that. I made that mistake early on, luckily fixed soon after... But not before I wasted a **** ton of money.
    nah its not the gainer but i mix it in with some casein protein when im at work because day shifts are burn days and night shifts are of days so im not allowed carbs. I basically use it on burn days as an anti catabolic sort of thing. On weights days i usually mix in some oats etc with it when im being lazy and cant be bothered cooking LOL! Thanks for following
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    Day 20
    Today was back and biceps. Gotta say that the oxy elite pro is working. in the first set i start sweating and i dont stop the whole workout. im literally drenched by the time i start my cardio!
    Chins
    BW x 10 x 10 x 10

    Isolateral Lat pulldown
    110ps x 7
    100ps x 9
    90ps x 8
    Barbell curls
    80 x 10 x 9 x 7

    T Bar Rows
    180 x 10 x 10 x 9 i did cheat on the last rep by accientally using my legs a bit
    Alternating dumbell curls
    30s x 9 x 8 x 8

    Bent ove rows
    180 x 8
    155 x 10 x 10
    Hammer curls
    30s x 10 x 10 x 10

    Straight arm pulldowns
    150 x 10 x 10 x 7
    Cable preacher curls
    70 x 6
    60 x 8 x 8

    Finished off with 20 mins cardio at 5mph
    Diet was not so on point today due to friends staying with us and makng tacos for dinner wheni was at the gym.... 277g protein 172g carbs 34 fibrous and82g fats. mcro ratio 44% protein 29% fats 27% carbs. 2538 calories.
    Tomorrow is an unplanned off day due to being called into work for training and the gym is closed by the time i get home
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    Quote Originally Posted by Lukef2000 View Post
    Day 20
    Today was back and biceps. Gotta say that the oxy elite pro is working. in the first set i start sweating and i dont stop the whole workout. im literally drenched by the time i start my cardio!


    Finished off with 20 mins cardio at 5mph
    Diet was not so on point today due to friends staying with us and makng tacos for dinner wheni was at the gym.... 277g protein 172g carbs 34 fibrous and82g fats. mcro ratio 44% protein 29% fats 27% carbs. 2538 calories.
    Tomorrow is an unplanned off day due to being called into work for training and the gym is closed by the time i get home
    That's good man, and don't worry about one day's diet not on the point and don't worry about one day off eighter... U just put in some extra work next time if you can...
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    Day 21
    I did get a chance to Get to the gym today but I decided just to do some light chest exercises and some rotator cuff work to see if it helped the pain I've been getting above my left collarbone.
    Barbell Bench Press
    135 X 12 x 12 x 12
    Incline Bench Press
    135 x 12 x 12 x 12
    Decline Bench Press
    135 x 12 x 12 x 12

    I did get that pain again on my last couple sets of decline. It wasn't as bad as it was last week so I'll let it go for another week and see how it is. Diet was on point but I did rely on whey alot today and probably will tomorrow as well due to a rather busy schedule. 2239 calories 277g protein 109g carbs 29 fibrous 79g fats. Macro ratio of 49% protein 32% fats and 19% carbs.
    Mind and Muscle board representative.
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