Cuttin' for Summer

[Deadlifter5]

I have decided to start a log here to keep track of my training and diet but more importantly get some advice! I just turned 20 last month, I'm 213 lbs at around 18-20% BF? and I'm starting my first cut. I will be competing in a Powerlifting Meet on June 12th and basically want to step out on the platform strong and RIPPED!!

My numbers right now are:
500 Deadlift
405 Squat (ATG/OLY-ish)
295 Bench
1200 Total

All performed RAW/wrapless/Beltless.

Gunna learn how to snatch and jerk so I can start OLY lifting on the side as assistance. Till now it's just PCs and OHPs.

Diet:

lots of Meat: white fish, chicken, lamb, pork, buffalo, salmon. Tend to eat 225g protein/day

little Carbs: Pasta, pizza, oatmeal, rice, potatoes. Try to avoid sugars other than fruits.

little Fat: Fat from meat, trying to keep eating a lot of fish to get the Omega's. Also some fat from dairy & other foods.

Veggies/Fruit: find it hard to eat enough veggies, but love fruits. Need to improve on this.

Overall trying to eat high protein/low everything else to = low calorie. But arrange most of the carbs/fat to go before I lift so I have the energy.

Cardio:

None so far.

I'm waiting for this ski mountain to open up, it has this brutal 3k run to the top that I used to be good at. Till then I guess I should do some reg runnning (haven't done so in 2 years since I was doing Track).

I'm open to any Criticism or Advice!

Thanks in advance.

[Rodja]

It is an awful idea to be low fat. Your best bet is a caloric breakdown of 50% fat, 35% protein, 15% carbs. All of your carbs should be from fruit or red/sweet potatoes. Fats should be mainly from whole eggs, nuts (not PB), EVCO, and flesh.

[Deadlifter5]

It is an awful idea to be low fat. Your best bet is a caloric breakdown of 50% fat, 35% protein, 15% carbs. All of your carbs should be from fruit or red/sweet potatoes. Fats should be mainly from whole eggs, nuts (not PB), EVCO, and flesh.

EVCO?

I don't think of it as eating low fat... I just try to eat mostly protein. And equal carbs to fat ratio.

50% fat!? Isn't that a bit much? I know fat is good at support test levels...but 50%?

[Rodja]

EVCO=extra virgin coconut oil

For literally thousands of years, fat was our primary source of calories. I feel so much better since going fully Primal about 6 weeks ago. To those that have been indoctrinated to the outlandish nutritional recommendations from the USDA, 50% fat seems like a terrible idea. However, it helps with not only satiety, but hormonal support and, the most important thing, insulin control.

[Deadlifter5]

EVCO=extra virgin coconut oil

For literally thousands of years, fat was our primary source of calories. I feel so much better since going fully Primal about 6 weeks ago. To those that have been indoctrinated to the outlandish nutritional recommendations from the USDA, 50% fat seems like a terrible idea. However, it helps with not only satiety, but hormonal support and, the most important thing, insulin control.

I think I'll try eating more fat. But won't I get depleted @ 15% carbs/day?! and If I put them before I workout...

How about 50% pro, 35% fat 15% carbs?

[Rodja]

Depleted is irrelevant. you may lower glycogen stores, but that does not mean your performance will tank. Go with the aforementioned macronutrient split. It is much easier to maintain.

Think of it this way: there are essential fats and essential amino acids, but there are no essential carbs.

[Deadlifter5]

Depleted is irrelevant. you may lower glycogen stores, but that does not mean your performance will tank. Go with the aforementioned macronutrient split. It is much easier to maintain.

Think of it this way: there are essential fats and essential amino acids, but there are no essential carbs.

What about 50 fat/35 pro on training days and 50 pro/35 fat on rest days?

I thought fiber was semi-essential...if there's such thing? But yea I like the paleo way too!

[Rodja]

~7-8 servings of produce per day will get you plenty of fiber.

[Deadlifter5]

~7-8 servings of produce per day will get you plenty of fiber.

Thanks for your help!


Friday

Squats: 405x1 -was going for a double to get a PR, but lost bar path on 2nd

Press:
185x1 PR

Power Cleans:
190x3x5 PR

Chins:
+45x5
+45x5

Core failed on chins because of dragon flags on Monday/injury wow. Almost over it tho.

BW @ 213 lbs

[Deadlifter5]

Saturday

No light squats for obvious reasons.

Bench:
235x5x3 PR -hard, gunna stall soon

Skipped Rows too due to back soreness.

DB Incline Bench:
65sx10x3 pr?

Ok workout given the circumstances. I think I'm weak on DB movements in comparison to BB movements. Maybe after the meet I'll change that.

BW @ 213 still

[Deadlifter5]

I think I managed to eat 300+g of protein today (PR) lol probs a bit much. practically no carbs, just ate a little salad and a small piece of watermelon, maybe 50g carbs? and for fat it was from the chicken, fish, peanut butter, and eggs... maybe 125g of fat? I should get a tally one of these days. I didn't even realize I didn't have to finish the entire chicken till it was too late. If this is accurate I only ate 2500 cals today! holly ****, I better be 210 tomorrow. This is half of what my dinner alone used to be.

I have a feeling my metabolism slowed down this month, last meet (Feb) I was 208 3 days out and needed to get <205 and ate basically 2500cals/day and weighted in at 201.

[NavyMuscle29]

It is an awful idea to be low fat. Your best bet is a caloric breakdown of 50% fat, 35% protein, 15% carbs. All of your carbs should be from fruit or red/sweet potatoes. Fats should be mainly from whole eggs, nuts (not PB), EVCO, and flesh.

I am completely agree with the fat sources, but i would also raise your protein intake.

[Rodja]

I am completely agree with the fat sources, but i would also raise your protein intake.

I get well over 250g of protein with this split. Hell, 250g is a low day for me. My maintenance calories are around 3200-3500 depending on training for the day.

[bboyflash]

try the mass program for the ud2 book, its aimed towards people with the goal your lookin for, which is strength and leanness correct?

[Deadlifter5]

Got around 200-225g protein, maybe 100g fat? and only carbs came from some fruit n nut mix and peanut butter.

I can't remember on paleo, am I allowed dairy? and if not how should I get my calcium?

Today was an off day so I didn't weight myself (don't have a scale at home). Tomorrow I better be lighter.

try the mass program for the ud2 book, its aimed towards people with the goal your lookin for, which is strength and leanness correct?

The one by Lyle Macdonald? I got that one, just gotta read it finally!

Thanks!

[Rodja]

You'll want at least 50g extra of fat. Dairy is not allowed on Paleo, but it is still easy to get calcium without dairy. Spinach is just one example of a high calcium, non-dairy food.

[Deadlifter5]

You'll want at least 50g extra of fat. Dairy is not allowed on Paleo, but it is still easy to get calcium without dairy. Spinach is just one example of a high calcium, non-dairy food.

150g/day fat?

Monday, Deadlift Day

Deadlift:
405x13 PR!

Farmer's Walks:
95sx100m
95sx75m x2sets

The beginning of May last year i hit 315x13 and made my goal to hit 405x13, I'm very happy to hit that today and with a week or 2 to spare!

I wish I had filmed it.

Edit - lol almost forgot BW @ 209

[Rodja]

150g/day fat?

Monday, Deadlift Day

Deadlift:
405x13 PR!

Farmer's Walks:
95sx100m
95sx75m x2sets

The beginning of May last year i hit 315x13 and made my goal to hit 405x13, I'm very happy to hit that today and with a week or 2 to spare!

I wish I had filmed it.

Edit - lol almost forgot BW @ 209

Yes. Today, so far, I've had 6 whole eggs, 1/2 lb of bacon, 2 Tbsp EVOO, 1 Tbsp EVCO, 16 oz coconut milk, 1 avocado, and 2/3 lb of salmon. That's roughly 140g and doesn't include fish oil and Sesamin oil. I'll probably add 1-2 Tbsp of EVOO to my protein shake before bed, too.

[Deadlifter5]

Tuesday, TTM & BS

Squats: 275x10 PR (limited time today, no 5x5)

Press: 155x1? 185 bro rep

Power Clean: 185x1 nothing left in the tank

Pull-ups: BWx18,10,12

BW@207 with the scale that measures me heavier than I am.

****ty workout today because:
-4 hours sleep
-empty stomach
-cutting
-fatigued from Deadlift 405x13 yesterday (failure-ish)
-Max Press 4 days ago

Still pretty decent with squats and no injuries so I guess I can't complain much. But 185 felt like 225 today.

[Deadlifter5]

Thursday, TTM

Squats: 405x1,1

Bench:
245x4 PR
225x5
225x6

Kroc Rows:
95s x40
95s x20

Incline Bench:
70s x8,8,6

curlz 3 sets

BW @ 206.5

Note:
-405 felt heavy today, no way I coulda done a double so I racked it.
-Bench felt heavy couldn't even get 245x5.

Although it sucks that you loose leverage on squats and bench when you cut it doesn't do anything to your Deadlift

Diet: 4 eggs, banana+peanut butter, turkey, salmon+brocolli, tuna+olive oil, & maybe some fruits and nuts as a snack later. I think I got 200g protein 120g fat 50g carbs from fruits mostly.