Please Encourage Me As I Try My First Cut
- 04-09-2009, 09:51 PM
Please Encourage Me As I Try My First Cut
Hey everyone. A little background on me. I am 19 years old. Been bodybuilding for a little over a year now. I'm 6' 2" and around 235 pounds. I'll have weight and body measurements, and pictures for this log on Sunday. I've been over weight since I can remember, at least as far back as 4th grade. I went from 250 freshman year to 185 senior year during wrestling. After eating and drinking normally, along with lifting weights, I got back up to 210-215. Since summer, I have put on about 20-25 pounds, gained a ton of strength, and kept my BF about the same. Now, I am ready to see all 6 abs, I am ready to see my pecs for the first time, I am ready to CUT!
My training is consistent. I weigh train on a 3 days on 1 day off fashion. The cycle looks like this:
Then repeat. So every cycle, my whole schedule shifts a day.
Along with my lifting I will be incorporating morning fasted cardio 5 days a week. I will start by going on the treadmill on an incline, as I hear that is a good workout. I may adjust, as needed.
Some personal records of mine:
Bench: 250 X 10, Estimated 1RM 333
Squat: 250 X 8, Estimated 1RM 406
Deadlift: 315 X 6, Estimated 1RM 366 (I know, this is lacking)
I will be tapering back my starchy carbs. I hope to follow a plan similar to this:
Breakfast (after cardio) - 1 cup oats, 2 scoops Myofusion, 2 Tbsp Natural Peanut butter
Meal 2 - 2 scoops Myofusion, serving of peanuts
Meal 3 (preworkout) - 2 chicken breasts, salad with EVOO
Meal 4 (postworkout) - 1 cup oats, 2 scoops myofusion
Dinner - 2 chicken breasts, salad with EVOO
Meal 6 (prebed) - 1 cup cottage cheese, 2 Tbsp Natural Peanut butter
In addition, I will be drinking no less than 1 gallon of cold water per day.
I'm going to be trying Gaspari's Mitotropin. I have heard so many good things about it's weight loss and appetite suppressing abilities. I'll be taking 3 tablets upon waking before cardio and another 3 before my workout.
I will also be taking Core ABC. I'll take 1 serving during cardio in the morning and 1 serving during my lift session. If I only have cardio or I don't have anything some day I may take a serving or two during the day, I have not decided yet.
I also take Animal Omega, creatine monohydrate (5g daily), and Orange Triad.
My goal is to get to 215 in 4-6 weeks. I can't tell you how sick I am of having a high body fat. I have all of this muscle and strength, but nothing to show for it. I need lots of encouragement please. Wish me good luck...I start on Monday.
- 04-10-2009, 07:40 AM
Good luck bro! your whole plan looks solid, ill be following
- 04-10-2009, 11:51 AM
04-10-2009, 02:43 PM
Sorry mate but ive never done a cut in my life :P, the closest thing ive done to a cut is stopped eating for months because I was to stressed lol. Honestly though your plan looks 100% solid as far as I can see, morning fasted cardio + low carb diet looks like a plan for success! Just make sure the proteins high enough and you should come out of this looking great! The only possible thing I could think of would be BCAA's during your cardio to help prevent muscle catabolism, just the BCAA's though anything else and it is no longer fasted after that just be careful not to push yourself to far and overtrain, but im sure youll be fine with that, the whole plan certainly appears that you know what your doing
04-10-2009, 03:31 PM
04-11-2009, 12:41 AM
I know that I haven't started my cut yet, but I want to start posting workouts so I can get into the habit.
Back and Biceps:
Standing Row - 135 X 8, 160 X 8, 185 X 8, 205 X 6, 225 X 3
Seated Row - 108 X 8, 192 X 8, 216 X 8, 240 X 6, 204 X 12
Back Extension - 25 X 8, 45 X 8, 45 X 8
Preacher Curl - 70 X 8, 90 X 8, 110 X 7, 120 X 3
Pull Down Machine - 285 (stack) X 8, 285 X 8, 285 X 8, 285 X 8
Standing Dumbbell Curl - 50 X 8, 55 X 8, 60 X 7
I set a PR for every lift today except back extension, which I don't do often. Very pleased with the standing and seated rows, and also the preacher curls. I did 2 reps of 110 on preacher curls last time I did them, about 3 weeks ago. I'm making great strength gains. Tomorrow is chest. I'll be doing incline bench and flat dumbbell bench press as my main lifts. Looking more and more forward to my cut! Good night everyone.
04-11-2009, 11:50 AM
best of luck you seem to have diet and training down.
04-11-2009, 11:54 AM
my apologies, I didnt realise what core abc was. All looks perfect, good luck then!
04-11-2009, 10:33 PM
your strong as heck!
04-12-2009, 12:06 AM
A few other notes. My gym was closed saturday and sunday this weekend due to Easter. This is unfortunate, but I will survive. My next workout will be Monday morning at 7 am sharp for my morning cardio. Wish me good luck!!
04-12-2009, 11:00 AM
Alrighty, good morning guys and gals! I've got measurements and pictures for everyone.
Chest - 43.5"
Arms - 14.5"
Waist - 37.5"
Thighs - 24.75"
Calves - 15"
Those seem like the important measurements. Let me know if any other ones would be helpful.
04-12-2009, 11:02 AM
From these pictures I'm guessing I'm 20% BF. What do you guys think?
04-13-2009, 08:23 AM
Had my first session of fasted cardio today, and it felt great. I have a feeling it's because I am still carbed up from the last few days, so I am expecting a decline in mood within the next few days as I taper off of the carbs. My heart rate was hard to get into the "fat burning" level. I wanted to be between 130-140. I found the sweet spot on the treadmill at 7 incline and 3.5mph. Did about 26 minutes at that and 2 minutes at the beginning and end as warm up and cool down respectively. Burned 400 calories.
Couple of notes on the supps:
Mitotropin - I've been off of stims for about a month now, so the caffeine (i think it's 160mg) felt good. Almost jittery, but not quite. Good focus. I didn't sweat more than usual. I also talked to a Gaspari rep and he said that I may feel stomach discomfort if taking the Mitotropin an hour before I eat anything, which I did. No discomfort for me, as of yet. Hopefully I won't get any Also, I am not hungry at all. I am still eating breakfast, but I feel really full. Maybe the mitotropin, maybe not.
Core ABC Fruit Punch - This is delicious. ALMOST like kool aid. I've heard that BCAAs are really hard to flavor, so I must say that Core ABC is awesome. For the first time in my life I felt the BA tingles It was kind of fun. It felt really weird in the shower afterwards. I got them mainly on my back and head, and I still have them now. Really looking forward to seeing this products effects in the long run.
For breakfast now I am going to have 4 pieces of Ezekiel bread, 2 of the pieces made into a pb sandwich. I want to eat more carbs than just oats, so I'm going to switch it up a little. Other than that, nothing really to report. I'll post later after I lift weights today, chest and tris.
04-13-2009, 02:42 PM
Looks good man. Just keep your cardio up.
04-13-2009, 03:14 PM
04-13-2009, 08:40 PM
Good Chest and Tricep workout today:
Incline Bench - 225 X 8, 245 X 8, 265 X 3, 285 X 1
Flat DB Bench - 100 X 8, 110 X 8, 120 X 2, 75 X 20
Flat Flies - 25 X 25, 30 X 25, 35 X 25
Skull Crushers - 80 X 8, 110 X 8, 120 X 8, 125 X 5
Dips - BW + 45 X 7, BW + 45 X 6, BW X 10
Straight Bar Press Down - 132 X 8, 156 X 8, 168 X 8
I got a PR on incline bench, Skull Crushers, and Press Downs. Very happy with this. I am optimistic, but I'm not sure how my low carb diet will affect my lifts.
A few questions...
1) I am familiar with the concept of carb ups. I am just not sure when to do them or how many carbs to consume. I've seen examples where fat and protein are considerably lower, and carbs are up quite a bit. Can anyone shed some light please?
...I guess I only had one question
04-13-2009, 10:17 PM
Alright, so I calculated my macros for the day, roughly.
45/30/25 Ratio (roughly) protein/fat/carbs
The math doesn't quite add up, but it's close enough.
I was just doing some hypothesizing and I was thinking that a possible carb up could be cutting my fat in half and doubling my carbs. I was thinking of doing this every 3 days. Does anyone have input?
04-14-2009, 12:58 AM
what suppliments are you taking? check out my log if you wanna get some ideas from some supps. my log link is in my signiture!
04-14-2009, 01:00 AM
youll need a healthy amount of fat to support hormone production!
04-14-2009, 07:14 AM
04-14-2009, 12:42 PM
Good afternoon all! My chest is extremely sore today. I am attributing most of that to my giant sets of flies. Feels really good
I'm just on my way out to the gym for a leg/shoulders day. My knee has been hurting off and on for the last couple of weeks. It's fine now, so I am going to experiemnt how heavy I can go on squats.
I was not able to do cardio this morning because I had a 745 chemistry lab and it would be too early for me to wake up. So, I had 2 Ezekiel bread sandwiches this morning at 720with a protein shake. Had my second meal at about 1100 this morning which consisted of: 7oz of cod, a chicken breast, a bunch of zuccini and onions sauteed in olive oil, and 2hard boiled eggs. Smother that **** in hot sauce and we're good to go
Since I couldn't do cardio this monring, I am going to play some basketball tonight and sip on a serving of Core ABC during. That stuff is delicious. Peace.
04-14-2009, 01:30 PM
trust me carbing up is not good if your trying to cut weight
04-14-2009, 07:38 PM
In my eyes, if you are constantly on a low carb diet, then your muscle glycogen stores will slowly deplete and never be full. However, if you carb up once every few days while keeping calories the same, your glycogen stores will be replenished allowing for better workouts and more energy. Please support your point of view.
04-14-2009, 07:57 PM
04-14-2009, 09:42 PM
Ketones provide a stable source of energy (provided you have enough dietary fats) you realize muscle holds up to 300g of carbs and pssibly more in trained individuals. Also according to dr connely, 80% of energy comes from gluconeogenisis and the other 20 is from what you ingest and stroed as muscle glycogen.
so lets assume you work out 5 days a week, and each session burns 40g glycogen, that leaves you with 100g glycogen left, NOT INCLUDING carbs from indirect sources yeilding 30-70g per day. That alone is enough to fuel your workouts.
04-14-2009, 11:12 PM
04-15-2009, 08:13 AM
Cardio went well this morning. It was the quickest session yet, at least mentally. My new playlist is really helping me get through. I'll probably post it when I have time
Today is back and biceps. I am really looking forward to barbell curls because I keep setting huge records in it! And I am really starting to like deadlifts, now that I am going heavy in them. That's all to report now. Post later
04-15-2009, 10:19 AM
low carb diets usually result in ketosis when done right, that is the build up of ketones in the blood, that spares muscle tissue
essentially your muscle holds ~300g carb, you deplete approx 40 per workout,
so you do the math, and remember you always have indirect carb sources
04-15-2009, 11:05 AM
yeah hes right, you shouldnt need to load up on carbs moer than once a week. glad to see your not ignoring the cardio!!!
04-15-2009, 04:54 PM
I just realized that I forgot to post my workout from yesterday:
Squats - 225 X 8, 315 X 5, 350 X 5, 375 X 3
Seated DB Military Press - 80 X 8, 85 X 8, 90 X 6
Leg Press - 650 X 8, 740 X 8, 830 X 8
Standing Row - 95 X 8, 115 X 8, 135 X 5
Lateral Raises - 25 X 20, 25 X 20, 25 X 15
Leg Extension - 210 X 20, 250 X 15, 315(stack) X 12
I set a PR on my first 4 lifts, so I was pretty happy
Cardio is going well, lifting is going well, and I know that I have lost weight so far. The second week will be the determining week I think because I am assuming most of my losses the first week will be water weight. The following weeks will be the true test of whether or not I am losing fat. Back and biceps tonight at 8 pm.
As far as carb ups go, I am not feeling lethargic or overly tired as of yet, so I'm going to keep carbs between 100-125 grams.
04-16-2009, 11:34 AM
Man, I am pretty wrecked today. I am so glad that it is my off day. Not only that, but on Thursdays I don't have any class, so I woke up at 11. I decided not to do any morning cardio. I may, however, play basketball later. Other than that I have to study for a biology exam today. I am debating carbing up tomorrow for my chest day, because yesterday during back and biceps I felt really flat and weak. Speaking of yesterday...
Deadlifts - 225 X 8, 315 X 6, 350 X 2, 225 X 15
One-arm DB Rows - 90 X 8, 105 X 8, 110 X 6
Lat-pull - 180 X 8, 192 X 7, 204 X 4
BB Curl - 115 X 8, 135 X 2, 95 X 10
Sideways Hammer Curl - 35 X 6, 35 X 6, 35 X 6
V-Bar Pulldown - 168 X 8, 180 X 6, 192 X 4
Can someone PLEASE tell me why I SUCK at deadlift and cannot get any stronger in that one lift?!! It's really annoying me and I am getting discouraged. For my weight and other strength stats, my deads are pathetic.
Other than that I was pleased. I set a new record in one-arm rows, lat pulls, and v-bar pulls. Curls felt a lot weaker than last weak, and I didn't get as good of a pump as I usually do on back days. I think this is because of carbs. We'll see how tomorrow feels. I may not even lift tomorrow if my chest feels this sore again.
04-16-2009, 03:32 PM
Refeeds are great but at your body fat you need to take it as far as you can till you plateau, then add in a refeed every 4-7 days. Right now I would have a cheat meal once a week or if you want to play it safe, a refeed using only low fat carbohydrate sources for about 3-4 hours.
Later you can get into the heavy stuff, like refeeds every 4th night for 6-7 hours, or a 24 hour refeed at the end of the week. Just save that advanced stuff for later. Also I recommend doing as little cardio as you can get away with at this point, you will need to up it later when fat loss stalls out...trust me...don't use all your weapons at once.
04-16-2009, 04:27 PM
i dunno i grow so fast from deads i have to do them only once ever two weeks or else ill get my lower back unproportionally thick.
04-16-2009, 05:38 PM
04-16-2009, 06:25 PM
04-16-2009, 06:40 PM
Depends on how far you are prepared to go for fat loss, if you wanna keep it natural then I would half agree with the statement about limiting cardio, what I mean by this is for now when the fat is coming off easeir just stick to standard cardio, when things get harder youve still got HIIT to turn to so I wouldnt worry..
04-16-2009, 07:49 PM
supersets are good for burning calories, good for cutting, maybe apply this when you hit a plateau to shock your muscles into growth while incorporating fat loss
04-16-2009, 11:18 PM
I understand now. Well, for this first month I'm just going to do LISS in the morning like I have been. When I go home from college in mid may, my buddy who is a PT wants to take me through some circuits, so that should help trick my body. It's going well so far. Even though I'm only a week in, I feel better, lighter, and I look leaner.
Oh, and I am going to stay natural for a LONG time, btw.
04-19-2009, 03:24 PM
04-19-2009, 04:11 PM
Chest went really well yesterday. I hit a new record on flat bench 260 X 8
I'm going to start doing a faster paced workout with a little higher reps. I did that sort of workout yesterday and really liked the pump and sweat I had going. Going to hit back a little later.
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