My journey to cutting

mk3less

mk3less

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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.
 

mdigregori

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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
 
mk3less

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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.
 

rricketts

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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.
Have you considered a CKD?
 
mk3less

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Never mind just google it. Seem interesting. Going to have to get the wife involved with that one.
 

rricketts

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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).
 
mk3less

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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
 

mdigregori

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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
 
mk3less

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Yea. I know what your saying.you almost have to be a mad scientist to get the perfect.
 
mk3less

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Weigh my self this morning down to 214lb, 22% bf and up to 37% muscle.
 
mk3less

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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.
 

rricketts

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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
 
mk3less

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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.
 
mk3less

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rricketts thanks for the sample. I will save to experiment at a later date.
 
mk3less

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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
 
mk3less

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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.
 

rricketts

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I see your are experimenting with IF. Can you detail that out for us?
 
mk3less

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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.
 
mk3less

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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.
 

mdigregori

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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.
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
 
mk3less

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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.
 
mk3less

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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!
 
rambofireball

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Liking the dedication man, 260 -> 208 is no joke. I'm in for the rest of the ride.
 
rambofireball

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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.
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.?
 
mk3less

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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.
 
rambofireball

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Right on, right on. Congrats on the success so far, and I hope it continues!
 
mk3less

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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.
 
mk3less

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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.
 

gokix811

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hey mk! stopping by to say keep up the good work!! :)
 
Basso

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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.
 
toddgranit

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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
 
mk3less

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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.
 
mk3less

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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
 

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toddgranit

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Fantastic progress,
The changes are very noticeable.
Keep it up.
Peace
 
THOR 70

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Great work! How tall are you? I say go for 190lbs!!!! Shredded!
 
mk3less

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72 inches"6 feet" tall yes my original goal was 195lbs but being that everything has work out so well sofar let's see how far I can go. Going to try to get my bf down to the single digits.
 
mk3less

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Down to 202lbs awaiting my body fat calipers so I can compare my B.F reading with my scale. My wife wanted to switch day with me so she can go to the gym on Thursday with her frind so I switched from M,Th,Sat to M,W,Sat.

Todays workout
Barbell squat
135x8
225x8
315x8
315x8

Thigh adductor
190x12 three sets

Thigh abductor
150x12 three sets

Dumbbell bench press
75x8
80x8
85x8
90x6
95x5

One arm dumbbell row
70x8
75x8
80x8
85x8

Dumbbell shoulder press
55x8
60x8
65x8
70x5 this last set was killer!
 

Anik87

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This is great progress. I am on a cutting cycle as well from 31 to 29 waist, I second it feels great.
 
mk3less

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200lbs and 15.7% bf according to skin fold test. I have 5lbs more to go and .7 % bf to reach my original goal and still to weeks to go for my goal set date. Once I have accomplished this I will set my new goal to 10% bf. Still not sure @ what weight level maybe 185 but not sure if I can do that with out loseing to much muscle. Any impute on this would be appreciated.
 
mk3less

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Though work out today. I felt tired and drained. Took a lot to get it done.

Sumo dead lift
225x8
315x8
355x5

Leg press
200x10
400x10
510x10

Dumbbell incline press
75x8
80x8
85x7
90x5 this last set is when it really hit me. I couldn't even get the weight of my Chest on my own. I stop for a spotter to help me get the weights up then I was able to do 4 good ones on my own. Last rep made it half way up then it was like I hit a wall.

Dumbbell shrug ( after 5 min break)
95x8
100x8
105x8
110x8

Barbell curl
80x8
90x8
100x7
100x4

Standing calf rise
275x12
295x12
315x12

Dip
3 sets of ten.

I bumped my fast form 15hr to 18hr. So now I'm having 2 big meals instead of 3. My window is from 12:30pm to 5:30pm. My workout is at 4:30am.
 
mk3less

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Finally! Under 200lb.. 198lbs 3 more to go to reach my short term goal.
 

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