Cuttin' for Summer

Page 1 of 2 12 Last
  1. Cuttin' for Summer


    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.


  2. 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.
    M.Ed. Ex Phys

    •   
       


  3. Quote Originally Posted by Rodja View Post
    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%?

  4. 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.
    M.Ed. Ex Phys


  5. Quote Originally Posted by Rodja View Post
    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?
    •   
       


  6. 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.
    M.Ed. Ex Phys


  7. Quote Originally Posted by Rodja View Post
    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!

  8. ~7-8 servings of produce per day will get you plenty of fiber.
    M.Ed. Ex Phys


  9. Quote Originally Posted by Rodja View Post
    ~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

  10. 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

  11. 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.

  12. Quote Originally Posted by Rodja View Post
    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.

  13. Quote Originally Posted by NavyMuscle29 View Post
    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.
    M.Ed. Ex Phys


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

  15. 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.

    Quote Originally Posted by bboyflash View Post
    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!

  16. 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.
    M.Ed. Ex Phys


  17. Quote Originally Posted by Rodja View Post
    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

  18. Quote Originally Posted by Deadlifter5 View Post
    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.
    M.Ed. Ex Phys


  19. 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

    [email protected] 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.

  20. 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.

  21. F'ing love the Kroc rows!!
    M.Ed. Ex Phys


  22. Quote Originally Posted by Rodja View Post
    F'ing love the Kroc rows!!

  23. Friday, Oly Practice

    (Power) Snatches:
    65x1x5, 75x1x4, 95x1x4, 115x1x4
    135x1x4
    155x1x3
    (all singles)

    Squat Jerks + Split Jerks:
    same warm-up as with snatches
    135x 3+3
    155x 3+1, 3+3, 3+1?

    Was gunna try a full C&J finally but ran out of gas, next time I'll put it together. First time snatching though, feels kinda cool/kinda strange. I going to switch up my program a bit I believe, before I did TTM and SS hybrid with some customizing, but now I kinda stalled on the SS and want to add the olys in so I will be doing just a customized TTM. I liked SS but its out now.

    BW @ 206.5

  24. Saturday, Final TTM/SS Workout

    Squats: 205x3x3

    Press: 65x5, 85x5, 105x5

    Power Cleans: 105x3

    Facepulls & Shoulder recovery work

    Very light day. All recovery work.

    BW @ 205 again

  25. I'm thinking of making this week a deload week(haven't done so since last meet), should I tone down the weight loss while I do this? I don't want to loose muscle or strength this week.

  26. Monday, Deadlift Day

    Deadlift: 425x10 PR!

    Farmer's Walks:
    95sx100m x2sets
    95sx75m
    95sx50m

    My BBer buddy tried Farmer's for the first time, even used my chalk, gotta say he's pretty strong for a guy who doesn't train grip or deadlift.

    Got the Deadlifts on video if anyone is interested just tell me.

    BW @ 206 -just for Deads!

  27. Tuesday

    Bench:
    225x5x3

    Snatch:
    135x1x8 PR (all in 10 mins-ish)

    Kroc Rows:
    95sx40

    Bench felt heavy again, Krocs felt heavy for the first time ever...but that's prob just because I hit them hard last time.

    BW @ 203.3

  28. Wednesday

    Squat: 315x8 PR
    315x2 -tweaked my back a bit

    Doctor tomorrow.

    BW @ 202.8

  29. Thursday

    Bench: 275x1x2

    No C&Js since doc said my neck needs to fully recover, apparently I did a lot of bad stuff to it but should be OK by the weekend.

    Pull-ups: BW+45 x8, 8, 6

    Incline bench: 70s x10, 10, 8

    Facepulls 1 set

    Edit - It's been 2 weeks and I'm liking the paleo lifestyle!

    Today I ate like 225g protein so far, 80g fat? some veggies, some fruit in morning and a few hours before workout.

    BW @ 204.5 (probs from bigger meal + salt)

  30. Friday

    Squats:
    warm-up - 135x5, 185x5, 225x3 cut it off sensing a potential injury looming.

    Lunges:
    225x8/leg
    245x3/leg

    Need more rest/1 more doc visit. I may be forced to deload next week rather than in 2 weeks.

    BW @ 203
  •   

      
     

Similar Forum Threads

  1. Replies: 29
    Last Post: 05-13-2011, 12:25 PM
  2. CUTTIN' TIME...need a lil help tho
    By WILL DA BEAST in forum Weight Loss
    Replies: 2
    Last Post: 10-14-2008, 08:30 PM
  3. BigB's summer cuttin' log
    By BigB29 in forum Workout Logs
    Replies: 8
    Last Post: 05-07-2007, 12:53 PM
  4. need advice cuttin up
    By titanryan26 in forum Bulking
    Replies: 7
    Last Post: 03-27-2007, 06:59 PM
  5. my cuttin cycle
    By Seven11 in forum Supplements
    Replies: 1
    Last Post: 07-14-2005, 03:37 AM
Log in
Log in