Cuttin' for Summer
- 04-22-2011, 09:17 PM
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:
405 Squat (ATG/OLY-ish)
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.
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.
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.
- 04-22-2011, 09:21 PM
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
04-22-2011, 09:37 PM
04-22-2011, 09:43 PM
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
04-22-2011, 09:51 PM
04-22-2011, 09:53 PM
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
04-22-2011, 10:08 PM
04-22-2011, 10:09 PM
04-22-2011, 10:20 PM
04-23-2011, 04:40 PM
No light squats for obvious reasons.
235x5x3 PR -hard, gunna stall soon
Skipped Rows too due to back soreness.
DB Incline Bench:
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
04-24-2011, 01:49 AM
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.
04-24-2011, 04:33 AM
04-24-2011, 01:53 PM
04-24-2011, 03:41 PM
try the mass program for the ud2 book, its aimed towards people with the goal your lookin for, which is strength and leanness correct?
04-25-2011, 01:56 AM
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.
04-25-2011, 01:23 PM
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
04-25-2011, 08:57 PM
Monday, Deadlift Day
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
04-25-2011, 09:54 PM
M.Ed. Ex Phys
04-26-2011, 05:13 PM
Tuesday, TTM & BS
Squats: 275x10 PR (limited time today, no 5x5)
Press: 155x1? 185 bro rep
Power Clean: 185x1 nothing left in the tank
[email protected] with the scale that measures me heavier than I am.
****ty workout today because:
-4 hours sleep
-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.
04-28-2011, 11:42 PM
curlz 3 sets
BW @ 206.5
-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.
04-28-2011, 11:45 PM
04-29-2011, 12:17 AM
04-29-2011, 06:46 PM
Friday, Oly Practice
65x1x5, 75x1x4, 95x1x4, 115x1x4
Squat Jerks + Split Jerks:
same warm-up as with snatches
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
04-30-2011, 06:24 PM
Saturday, Final TTM/SS Workout
Press: 65x5, 85x5, 105x5
Power Cleans: 105x3
Facepulls & Shoulder recovery work
Very light day. All recovery work.
BW @ 205 again
05-01-2011, 05:05 PM
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.
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