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
BW@207 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.
05-02-2011, 08:53 PM
Monday, Deadlift Day
Deadlift: 425x10 PR!
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!
05-03-2011, 05:42 PM
135x1x8 PR (all in 10 mins-ish)
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
05-05-2011, 12:53 AM
05-05-2011, 10:07 PM
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)
05-06-2011, 10:37 PM
warm-up - 135x5, 185x5, 225x3 cut it off sensing a potential injury looming.
Need more rest/1 more doc visit. I may be forced to deload next week rather than in 2 weeks.
BW @ 203
05-07-2011, 06:31 PM
Bench: 205x8x3 rep & volume PR!
Still no Snatches.
Kroc Rows: 95s x40, x20
Will decide @ Monday's doc visit what to do.
BW @ 203.8
05-10-2011, 02:03 AM
Monday, Deadlift Day
Deadlift: 455x5 PR -lowest reps I've ever gone in training (also first time ever trying 455)
110s x25 PR
110s x30 PR!
BW @ 201? scale at this gym was weird.
Was at another gym today with a buddy who will be competing with me in June. DBs up to 110 here so I was pleased and couldn't resist adding in Krocs to DL day.
PRs Today weren't that great, kinda pissed kinda not pissed with Deads. I tweaked my back again on my last warm-up (405x1) and rolled out on a med ball before the 455 set, can't really be pissed with how well this cycle has gone and that I got a PR on a day I shoulda shut it down. But pissed rather that I couldn't attempt a 6th rep and at my back with all these weird injuries.
Also was pissed on Krocs with how much heavier 110 felt, 25 reps was really disappointing but the 30 rep set was ok, so atleast that.
05-10-2011, 06:01 PM
Bench: 225x7 weak ****
Seated DB Press:
Haven't done DB Presses in ages, so uncoordinated its crazy. But still doing better than before.
Deload will start soon.
BW @ 202.8 I'm starting to plateau Maybe I should start PSMFing after my deload?
05-11-2011, 06:26 PM
275x1 + 1 bro rep
Was playing around with my grip, I didn't even widen it that much yet but fully widened it and almost got that 300, I should try it fresh.
85 x 2 = 170 lbs for 5 reps? That's better than my BB Press! I should use DBs more often, have't done so in a year.
Pullups: BW+45 x10 PR?, 8, 7
BW @ 202 flat
05-14-2011, 04:50 PM
Squat: 205x3 max
Bench: 185x3 max
Kroc Rows: 60sx5x3 (like air)
BW @ 202
Think I'll start UD2 after my deload. Did some cheat meals this week and still at the same weight
05-18-2011, 03:58 AM
Bench: up to 175x5 (no arch or leg drive)
Think my back is finally good again. Finally.
Lazy deload week, I expect to start full swing on Thurs.
BW @ 202.8
05-19-2011, 03:04 PM
Internet broke down
Went to the gym just to weight in (usually don't)
BW @ 199.7!! plateu FINALLY broken!!!
Edit - Given my weight I decided to enter the meet in the 183 weight class (rather than 205). I'm gunna need to buckle my seatbelt for this ride!
05-20-2011, 12:54 AM
315x3 -wtf the weight was off center or something and really ****ed it up
155x1 -cut it off, not quite ready with this one
BW+45 x10 PR?
75s x7+1 bro-rep
70s x8 easy
I now fit into the 198 lbs weight-class!
Can't complain with this workout since I'm fresh off a deload & injury.
05-22-2011, 03:36 AM
Squats: 365x1 -going for 3 but somehow missed the 2nd one WTF?? and why another back injury?seriously?
Lunges instead: 225x5ea, 245x3ea
Bench: 275x1+1 bro rep, still can't get that double
250x1 Paused (easy)
Press: 135x8 PR?
At least I got a pullups PR. Lunges were alright too. Got 250 pause bench with heels down easily so thats good, I'll up the weight next time.
****ing squats causing yet another ****ing back injury. **** That's it I gotta change something with the squats, probs depth. No more ATG I think I lost mobility/stability with the cut. ****
BW @ 199
My buddy has officially nick-named me Captain Injury.
05-22-2011, 04:54 PM
Parallel Squat to box: (bar x 10+)x5
Back Extension: 2x25+
This was much needed, the cut is really challenging my ability to recover. Especially the lunges in particular, they are definitely a double edged sword. Low chance of injury, high chance of a tough recovery.
I have a feeling I won't have a program till the meet, just do everything by feel.
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