My journey to cutting

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    My journey to cutting


    Hello all. I like to start by introducing my self. My name is Allen and I'm 31yrs old. I've been working out on and off since I was 18. As with everything else in life theirs always a few bumps in the road. A few year back working late not eating right and not working out my weight got up to 260lb. Today I'm 215 now I want to drop down to 195lb and be at 15% bf. I know some of you might think 15% is still high but I want a realistic goal then work from their .my stat are as follow
    age 31
    weight 215
    height 71 in
    bf 24% I'm using a Omron scale for weight and B.F reading
    some of the supplements I'm using O.N creatine caps, O.N optimen, fish oil soft gels ,BCAA caps, Myofusion protein for afternoon meal. And just this week I started Oxy elite pro.
    I work out at the gym 3 times a week and do martial arts 4 time a week ( Kyokushin karate, Bjj, Filipino martial art)
    My daily calorie intake is about 2100. today i did 1794. might have to tweak.
    Since I only have enough time to go to the gym 3 time a week. I fallow a fullbody workout routine.
    As for cardio I hope that with all the dif martial art class should be enough. will tweak if needed.
    with kids,work, work, wife house and dog my routine look like this.
    Mon: Gym 4:30am
    Tue: Karate
    Wed: day off from work out (spend time with Kids)
    Thur: Gym 4:30am, Karate 8pm, jiu-jitsu 9pm
    Fri: Jiu-jitsu 7pm
    Sat: Gym 2pm
    Sun: Filipino Martial Art 11am, Jiu-jitsu 12pm

    Todays workout log

    Sumo Deadlift: 225 X 10, 315 x 8, 315 x 7
    Leg press: 200 X 10 all 3 sets. ( blow out my knee during A jiujitsu match 3yrs ago to this day still bothers me!)
    D.B incline B.P: 75 x 8, 80 x 8, 85 x 8, 90 x 8
    D.B shrug: 90 x 8, 95 x 8, 100 x 8, 105 x 8
    Barbell Curl: 80 x 8 ( 2 sets) 90 x 8, 100 x 7
    Standing calf rise: 255 x 10, 275 x 10, 295 x 10
    Dip: 3 set of 10 under own body weight.

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    some before pic ( as of today 6/4/12)
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    Your plan looks good man just stick with clean calories from good sources and stay consistent. I would suggest you start with a ratio of 35/40/25 protein/carb/fat to start off. This will help maintain as much muscle as possible. Once you find a plateau and can't seem to drop, lower the carbs to maybe around 25/30 and increase protein mainly and fat slightly
    •   
       

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    Thanks for the tip!
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    Quote Originally Posted by mk3less
    Thanks for the tip!
    No problem
    Don't forget your cardio! Intervals are best after you've trained weights to burn fat once your carb stores have been used
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    Started my day today with 2 cap of OEP. It was definitely a different feeling for a good part of the morning. Had a clammy feeling. Then took another cap at 4pm. Put on a good sweat during my karate class tonight. My calorie intake was 1,973 with a 30% fat, 40% car and 25% protein. Need to tweak my diet to lower the fat and increase protein intake. Will weigh my self on fri to see how I'm doing.
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    Quote Originally Posted by mk3less
    Started my day today with 2 cap of OEP. It was definitely a different feeling for a good part of the morning. Had a clammy feeling. Then took another cap at 4pm. Put on a good sweat during my karate class tonight. My calorie intake was 1,973 with a 30% fat, 40% car and 25% protein. Need to tweak my diet to lower the fat and increase protein intake. Will weigh my self on fri to see how I'm doing.
    Have you considered a CKD?
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    Ckd? I'm sorry but not familiar whith that
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    Never mind just google it. Seem interesting. Going to have to get the wife involved with that one.
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    Quote Originally Posted by mk3less
    Never mind just google it. Seem interesting. Going to have to get the wife involved with that one.
    For me... And my wife, it's extremely effective. I know that everyone loses bf differently, but this has been the best way for me to get in the 6%-7% bf range without sacrificing mass.

    If you need some sample diets, I can give you what has worked for me (in my calorie range).
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    I love to see some sample
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    Todays log. I had 2,000 cal. 49% carb, 27% fat and 24% protein.
    my morning work out on an empty stomach

    Barbell squat
    225x8
    315x8
    315x8
    335x8

    Thigh adductor
    190x10
    180x10
    170x10

    Thigh abductor
    160x10
    150x10
    140x10

    Dumbbelll bench press
    75x8
    80x8
    85x7
    90x5
    95x5

    Cable seated row
    135x8 wide grip
    150x8 wide grip
    165x8 narrow grip
    180x8 narrow grip

    Dumbbell shoulder press
    45x8
    50x8
    55x8
    60x8

    Thinking of switching out my creatine monohydrate caps for some kreakylin cap to help reduce water retention. Any input or suggestion
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    Good to see that your calories are in check but you really need to straighten up your ratios. You need to decide if you wanna go the low carb or low fat route. The low fat one requires more cardio however to burn the glycogen. Maybe go for 40% protein 30% for both fat and carbs. This is a well balanced ratio breakdown for a cut
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    Yea. I know what your saying.you almost have to be a mad scientist to get the perfect.
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    Weigh my self this morning down to 214lb, 22% bf and up to 37% muscle.
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    Today's work out log. I had fasted for about 13hr the hunger was starting to bother me towards the end but as soon as I began my workout I felt great!

    Sumo dead lift
    225x8
    315x8
    315x8

    Leg press
    200x12 3sets. I hope that in a few weeks my knee will start to feel better and I can get this number back up to wear they belong.

    Dumbbell incline bench press
    75x8
    85x8
    85x5
    90x3 felt a little weak on this set.

    Dumbbell shoulder shrug
    90x8
    95x8
    100x8
    105x8

    Dumbbell incline fly
    45x10
    50x10 two sets

    Barbell curl
    80x8 two sets
    90x8
    100x8

    Standing calf rise
    255x8
    275x8
    295x8

    Glad to see that I have not lost strength while on a low cal diet.
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    Quote Originally Posted by mk3less
    I love to see some sample
    Here is a typical day. Download the myfitnesspal app to keep track of cals and it will graph out macros, which owns.

    Meal 1: 4 whole eggs, 4 slices of bacon

    Snack: 1/4 cup of sunflower seed kernels

    Meal 2: 8 oz hamburger patty. 80/20 ground chuck

    Snack: 2 cheese sticks or two pepperoni sticks

    Meal 3: 8 oz chicken, with green veggies of some sort.

    Use a zero carb whey such as Isopure. You can add like 3 tbsp of heavy cream to pack in more fats if you want post workout.

    Take a daily fiber supplement and multi vitamin along with any other aminos you dig.

    Go 6 days low carb then 1 day where you flip the carb and fat macros that you use during the week to refill glycogen.

    EC works really well for me too.

    Keep carbs under 30g. Keep cals at a deficit. Macro mix is 60/35/5% (F/P/C). Don't eat carbs on purpose. Just get the small amount from the foods rich in fats and protein.

    I realize that I rambled all over the place, but I'm tweaked on EC right now. Enjoy
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    Today log. For the last 3 day I've been experimenting with Fasting. At the moment I'm doing a 16hr fast I will continue to do so for next few weeks to see what happens. During my workout today I did felt a little weak. Might have to increas my calorie intake. Have been doing under 2,000 cal a day.

    Barbell squat
    225x8
    315x8
    315x8
    135x10

    Thigh adductor
    190x12
    190x12
    180x8

    Thigh abductor
    160x8
    150x8
    140x10

    Dumbbell bench press
    75x8
    80x8
    85x8
    90x5
    95x5

    Dumbell lat row
    60x8
    65x8
    70x8
    75x8

    Dumbbell shoulder press
    50x8
    55x8
    60x8
    60x5 this is when I really was feeling burnt. Try to go with the 65lb but fail at first attempt.
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    rricketts thanks for the sample. I will save to experiment at a later date.
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    Good work out this morning strength is still their even at 15hr fasted state and 1800 calories a day.

    Sumo deadlift
    226x8
    315x8
    315x8

    Leg press
    200x10
    200x15
    200x20

    D.B incline bench press
    75x8
    80x8
    85x6
    90x8

    D.B shoulder shrug
    90x8
    95x8
    100x8
    105x8

    Barbell curl
    80x8
    80x8
    90x8
    100x8

    Standing calf rises
    255x12
    275x12
    295x12

    Dips
    3sets of 10
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    Weight my self this morning down to 208lbs but still at 22% b.f and 37% muscle. I don't understand how I can lose 5 lb and still have the same amount of fat and muscle.
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    I see your are experimenting with IF. Can you detail that out for us?
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    Quote Originally Posted by rricketts View Post
    I see your are experimenting with IF. Can you detail that out for us?

    Well I been doing 15hr fasting my first meal is at 9am second at 12:30pm and my last meal is at 5pm. I've been doing any wear from 1800 to 2000 cal a day. My workout is at 4:30am so I have some bcaa before and during my work. I have to say that I feel great not tired or weak feeling at all. I will fallow this routine for the next ten week. Hoping for good results. Today I finish a 24hr fasting to see what it felt like. I have to say it was not bad at all. At time I would feel hungry but I just kept busy and forget about it. At the end of my ten week I would be able to give a better insight on IF.
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    Woke up feeling very tired today. Almost skipped the gym so I can get extra sleep but pushed myself to get up and go. Work out today was slow and steady took a little extra time between sets.

    Sumo dead lift.
    225x8
    315x8
    315x8 these really sucked today!

    Leg press
    200x10
    200x12
    200x15 knee still feel sore when doing these

    D.B incline press
    75x8
    80x8
    85x8
    75x5. I would normally grab the 90lb for this set but didn't have it in me today

    D.B shoulder shrug
    90x8
    95x8
    100x8
    105x8 got to say the only work out that felt good!

    Barbell curl
    80x8
    80x8
    90x8
    100x8

    Standing calf rise
    255x10
    275x10
    295x10

    Dip
    3 sets of nice deep and slow got a good burn out of this.

    Days like these I wish I had a pre-work out. Can anybody recommend a pre that doesn't give you a stomach ache? I tried very few pre I normally don't take them but I think I might need them to pull of these 9 weeks.
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    Quote Originally Posted by mk3less
    Woke up feeling very tired today. Almost skipped the gym so I can get extra sleep but pushed myself to get up and go. Work out today was slow and steady took a little extra time between sets.

    Sumo dead lift.
    225x8
    315x8
    315x8 these really sucked today!

    Leg press
    200x10
    200x12
    200x15 knee still feel sore when doing these

    D.B incline press
    75x8
    80x8
    85x8
    75x5. I would normally grab the 90lb for this set but didn't have it in me today

    D.B shoulder shrug
    90x8
    95x8
    100x8
    105x8 got to say the only work out that felt good!

    Barbell curl
    80x8
    80x8
    90x8
    100x8

    Standing calf rise
    255x10
    275x10
    295x10

    Dip
    3 sets of nice deep and slow got a good burn out of this.

    Days like these I wish I had a pre-work out. Can anybody recommend a pre that doesn't give you a stomach ache? I tried very few pre I normally don't take them but I think I might need them to pull of these 9 weeks.
    Just started taking muscle pharm assault. Been about two weeks and thus far have had great results. I usually train after dinner when I get home from a 9 hour work day.... Get in the gym at like 7, have great energy and pumps to kill the weights and can even fall asleep with by 10 30/11. Before I started with assault my workouts were **** because I was so tired from work
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    Wohoo! Moving in the right direction. Weight my self this morning 208lb, 19%BF and 39% muscle. Week 3 down 7 to go.
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    Today I had the best workout since starting my cut. After a 17hr fast.

    Dead lift
    225x8
    315x6
    365x4

    Leg press
    3 sets of 200x12

    D.B incline press
    75x8
    80x8
    85x8
    90x9 had a spotter for this set was able to squeez one more.

    D.B shrug
    90x8
    95x8
    100x8
    105x8

    D.B fly
    45x10
    50x10
    50x10

    Barbell curl
    80x8
    80x8
    90x8
    100x8

    Tri rope pulldown
    50x10
    60x10
    70x10
    80x8

    Dips
    3 sets of ten

    Calf raises
    255x12
    275x12
    295x12

    Like I said best workout since starting cut. Felt strong and focused. I'm also starting to see some changes on my body mid section looking slimmer and I can start too see some abs . My shoulders and arms are starting to look more define. I.F is working great. I stop taking the OPE just didn't like how I felt while taking it. So to recap intermittent fasting, 1800 to 2000 cals a day and a 46% carbs, 28% fat and 25% protein diet so far is working great!
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    Liking the dedication man, 260 -> 208 is no joke. I'm in for the rest of the ride.
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    Quote Originally Posted by mk3less View Post
    Weight my self this morning down to 208lbs but still at 22% b.f and 37% muscle. I don't understand how I can lose 5 lb and still have the same amount of fat and muscle.
    Might have been water weight? If your tracking your food on a spreadsheet or myfitnesspal, you might want to go back over it and check your sodium intake as well as whether or not you are getting enough water in. I'm pretty sure a lack of water will cause your Anti-Diuretic Hormone level to rise, causing excess bloat. You feeling more lean with the 7 pound drop?

    Could also have been dropping excess fecal matter with the start of IF. You weigh in on an empty stomach in the A.M.?
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    Yes I weigh my self in the am empty stomach use and I like to track my food intake using myfitnesspal. Drink about a gal of water a day maybe more.i do feel and look more lean.
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    Right on, right on. Congrats on the success so far, and I hope it continues!
    My parents created my body, in which I create my mind. I will honor them, by developing both to their utmost potential.
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    Monday log

    Barbell squat
    135x8
    225x8
    315x8
    315x8

    Thigh adductor
    190x10
    190x10
    190x12

    Thigh abductor
    160x10 3 sets

    Dumbell bench press
    75x8
    85x8
    85x8
    90x5
    95x4

    Dumbbell lat row
    60x8
    65x8
    70x8
    75x8

    Dumbell shoulder press
    50x8
    55x8
    60x8
    65x8

    Thursday log

    Sumo deadlift
    225x8
    315x8
    315x4 this last set sucked! I was working on doing 365lb but I just didn't have it today. After 3 attempt went back to 315 and 4 sets was all I had.

    Leg press
    200x15 3 sets

    DB incline press
    75x8
    80x8
    85x8
    90x7

    DB shoulder shrug
    90x8
    95x8
    100x8
    105x8

    Barbell curl
    80x8
    80x8
    90x8
    100x7

    Standing calf rise
    275x12
    295x12
    315x10

    Still doing 15hr fasting and felling great. My diet is averageing 1800 cal a day. I weight my self this morning still the same as last week. A little dissaponinting 208lbs and 19% bf.
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    Saturday log

    Barbell squat
    135x8
    225x8
    315x8
    315x8

    Thigh adductor
    190x12 3 sets

    Thigh abductor
    160x10
    150x12
    140x15

    Leg extensions
    90x10
    105x10
    120x10. Started this a little on the light side as I didn't know how me knee was going to react they felt great so next time I will up the weight!

    D.B bench press
    75x8
    80x8
    85x8
    90x6
    95x5

    Cable seated row
    135x8
    150x8
    165x8
    180x8

    D.B shoulder press
    50x8
    55x8
    60x8
    65x7

    D.B incline fly
    45x10
    50x10
    50x10


    Monday's log
    I just got some craze per-workout took a scoop this morning. My work out was decent nothing crazy but I was focus and was able to go from one workout to another with out feeling tired or laggin.

    Sumo deadlift
    225x8
    315x8
    335x6

    Leg press
    200x15 3 sets

    D.B incline press
    75x8
    80x8
    85x6
    90x7 had to digg deep for that last one. But it felt great!

    D.B shoulder shrug
    90x8
    95x8
    100x8
    105x8

    Baebell curl
    80x8
    90x8
    100x8
    100x5

    Standing calf rise
    275x12
    295x12
    315x12

    Dips
    3 sets of ten.

    Fasting is going great I don't even get hungry late at night anymore. Still doing 1800 calories a day. Starting to look lean can see some definition starting to form on my abs. Weight my self this morning just for the heck of it down to 207 lbs.
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    hey mk! stopping by to say keep up the good work!!
    Squats do a booty good.
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    Thanks for the support gokix!
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    looking good, congrats on the success so far! Your Protien is low for my liking but if it's working for you stick to it until you get stuck, just keep an eye on your LBM.
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    Great work so far!
    I wouldn't put too much stock in the body fat readings, those scales determine body fat by sending a mild current through your body, however electricity
    travels the shortest distance between two points, the readings you're getting is just the body fat in your legs.
    Judging by your pictures you're likely much lower than the scale indicates.
    Don't rely on the numbers just use them as a reference point, and how you look in the mirror.
    If you really want to know what your body fat is have a trained professional do a Skinfold caliper test,
    or you could go the more expensive bod pod route, however the mirror and a tape measure is all you need to track your progress.
    Good luck.
    Peace
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    mk3less's Avatar
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    6'0"  185 lbs.
    Join Date
    Jan 2010
    Age
    34
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    Thanks for the advice todd. This last week has been great down to 206lbs and strength has gone up some.
    Thursday log

    Barbell squat
    135x8
    225x8
    315x8
    315x8

    Thigh adductor
    190x12 three sets

    Thigh abductor
    160x12
    150x12
    140x12

    Dumbell bench press
    75x8
    80x8
    85x8
    90x5
    95x5

    One arm dumbbell row
    55x8
    65x8
    75x8
    80x8

    Dumbbell shoulder press
    55x8
    60x8
    65x6
    70x6

    Saturdays log

    Sumo deadlift
    225x8
    315x8
    335x6

    Leg press. Was feeling really good about my knees today so I wrap them extra tight and went to town.
    200x10
    400x8
    510x8 this last set felt very good!

    Leg extension
    90x10
    100x10
    120x10

    Dumbbell incline bench press
    75x8
    80x8
    85x8
    90x7

    Dumbbell shoulder shrug
    90x8
    95x8
    100x8
    105x8

    Dumbbell incline fly
    45x10
    50x10
    50x10

    Barbell curl
    80x8
    90x8
    100x5
    100x5

    Tri pull down
    50x10
    60x10
    70x10
    80x10

    Standing calf rise
    275x12
    295x12
    315x11

    Dip
    Two sets of ten,last set very burnt out so only did 8.
    Overall very satisfy with today's work out.
  39. Registered User
    mk3less's Avatar
    Stats
    6'0"  185 lbs.
    Join Date
    Jan 2010
    Age
    34
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    Ok about half way throw goal date just wanted to post an update pic.

    Ok started at 215lb 25% bf. Today I'm 206lbs 17% bf. I also went from a size 36 waist down to a 34. A first I was only planing on running I.F for ten weeks but now I'm thinking of running it for a long time. A real life changing expirience. I have never felt better
    Attached Images Attached Images   
  40. Registered User
    toddgranit's Avatar
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    5'10"  186 lbs.
    Join Date
    Jan 2012
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    48
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    Fantastic progress,
    The changes are very noticeable.
    Keep it up.
    Peace
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