Time to Cut

Mowglisml

Mowglisml

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Setting up a new log to cut some fat.

Training:
Following Buff Dudes 12 week cutting plan. The plan is split into 4 (3 week) phases. 2-3 days of cardio (SS or HIIT)

Diet:
Setting macros for 35p/35c/30f and/or 40p/40c/20f
Try to reduce carbs a bit on "off" days. Also, planning on cutting out calories every few weeks. Current plan is to go from 2,149 calories to 1,763 calories by reducing my carb sources.

Supplements:
-Various pwo’s (Re1gn, MP Wreckage, Bloodshot, Gnar Pump, Caffeine Pills, Alphagen-x, Energy Aminos, Various samples left over from Olympia 2017).
-First 4 days of massacr3 which will end my 12 week cycle
-Start OLympus Labs Test1fy (Friday, 03-30-2018)
-Assass1nate
-PES E9
-PES Multivitamin
-Currently protein are PES Select and Myofeed

Stats:
Height: 5’11”
Weight: 196.6 lbs , Date: 03-26-2018
No BF measurements, will go based on visual.

Start of plan is 03-26-2018
 
DePunisher

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What are your stats? Always nice to know. Goodluck!
 
Martyfnemec

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I'm in!
 
jtmass

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Keep your Assass1nate for your carb load days and get a fat burner. Radiate is a good choice for $20 and free shipping.
 
xtyler

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I'm definitely in.
I'd take Assass1nate everyday as it's meant to be used; once again, it's the the best GDA available but ALSO works on several other pathways to promote fat loss.
 
Mowglisml

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I'm definitely in.
I'd take Assass1nate everyday as it's meant to be used; once again, it's the the best GDA available but ALSO works on several other pathways to promote fat loss.
Of course you know it. I’m excited to start test1fy and hopefully k1nglsayer comes out so i can try that next.
 
Mowglisml

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Phase 1 - Day 1

PWO Stack
-alphagen - 1 scoop
-massacr3 - 2 pills

Intra
-none

Legs & Calves
Note: All weight is in pounds (lbs). Forward slash represents super-set. "*" is a drop set

-Squat: 225x8, 3x235x8
-Romanian DL: 4x185x8
-Seated Leg press: 270x8, 290x8, 295x8,8
-DB split squat: 4x60x8 (each leg)
-seated calf machine: 5x195x15
-seated crunch machine: 3x110x15


Post
-pes protein and dinner

Through the Day
-alphagen x: 1 scoop
-PES E9
-PES Multi
-Assass1nate: 2 before breakfast and 2 before lunch

Comments
This workout kicked my ass! Pumps were insane from massacr3. Already feeling less bloated.
Macros were on point today. Updated my weight in 1st post. Today is my pups bday haha love that kid
Cal: 2005
F/C/P: 60/188/181, 27/37/36%
 
Mowglisml

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Phase 1 - Day 2

PWO Stack
-alphagen - 1 scoop
-massacr3 - 2 pills

Intra
-none

Back & Biceps
Note: All weight is in pounds (lbs). Forward slash represents super-set. "*" is a drop set

-Pullup: 4x8
-B/O BB row (perpendicular to floor): 135x8, 145x8, 155x8, 165x8
-DB single arm row: 55x10, 65x8, 70x8, 70x10
-BB curls: 70x8, 80x10, 10
-DB alternating curls: 25x8,10,10
-Incline bench leg raises: 3x15

Post
-pes protein and dinner

Through the Day
-alphagen x: 1 scoop
-PES E9
-PES Multi
-Assass1nate: 2 before breakfast and 2 before lunch

Comments
Very good workout. The arms felt very low volume, because i was used to more, but i had a great tempo going to fill in the arms with blood. Loving the ab work. Calories a little high today because my manager took us out for lunch. I had to adjust my dinner macros to barely hit my goal.

Cal: 2151
F/C/P: 83/172/181, 35/32/34%
 
Mowglisml

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Phase 1 - Day 3

Rest

Through the Day
-alphagen x: 2 scoops (split through day)
-PES E9
-PES Multi
-Assass1nate: 2 before breakfast and 2 before lunch
-massacr3 - 2 pills

Comments
No gym today. Some lawn work for my front yard and take the pup out for a walk. I will try to add in lunch walks on these rest days moving forward. Lower carb today.

Cal: 1844
F/C/P: 69/136/180, 33/29/38%
 
Studhorse

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In for some cutting action.
 
MrKleen73

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In to see you shred up!
 
Mowglisml

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Phase 1 - Day 4
03-29-2018

PWO Stack
-alphagen - 1 scoop
-massacr3 - 2 pills

Intra
-none

Chest & Triceps
Note: All weight is in pounds (lbs). Forward slash represents super-set. "*" is a drop set

-BB bench: 165x8, 175x8, 180x8, 180x6
-Dips: 192.6x10, 10, 10,9
-DB CG incline bench: 60x6, 45x8,8,8 (each hand)
-1 arm seated french press: 25x8,30x8,8
-reverse grip ez bar skull crushers: ~45x8,8,8
-hanging oblique crunches: 3x15

Post
-pes protein and dinner

Through the Day
-alphagen x: 1 scoop
-PES E9
-PES Multi
-Assass1nate: 2 before breakfast and 2 before lunch

Comments
i seem to have bounced back to a normal weight. 192.6. Probably just being strict and not randomly snacking and i also added more physical activity this week.
Tomorrow i start test1fy and shoulders!
Macros are best estimate. I went for dinner post workout and ordered salmon with no dressing just grilled dry and grilled veggies. It may be an additional 100 cals but still did good and under.

Cal: 1893
F/C/P: 75/126/179, 36/27/38%
 
Martyfnemec

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Just wondering, what are the "phases" of your cut going to be? I see that you are on Phase 1 now and I'm curious what shifts your diet/training/supplementation will undergo in subsequent phases.
 
Mowglisml

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Just wondering, what are the "phases" of your cut going to be? I see that you are on Phase 1 now and I'm curious what shifts your diet/training/supplementation will undergo in subsequent phases.
It is just the workout routine My very first post explains that the buff dude program is split into 4 phases. Not changing anything else except lowering calories slowly
 
Mowglisml

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Okay. 4 days in and some starting pics, but it’s okay since not much progress.
IMG_7352.jpg

IMG_7363.jpg
 
Mowglisml

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Phase 1 - Day 5

PWO Stack
-alphagen - 1 scoop
-test1fy - 4 pills

Intra
-none

Shoulders & Traps
Note: All weight is in pounds (lbs). Forward slash represents super-set. "*" is a drop set

-BB OH press: 4x105x8
-single arm arnolds: 25x8, 30x8, 35x8, 40x8
-barbell face pulls: 60x8, 70x8,8,8
-db lateral raises: 3x25x8
-BB shrugs: 225x8, 245x8,8
-bicycle kicks : 3x15 each side

Post
-pes protein and dinner

Through the Day
-alphagen x: 1 scoop
-PES E9
-PES Multi
-Test1fy: 4 pills
-Assass1nate: 2 before breakfast and 2 before lunch

Comments
Really good shoulder session. All this ab work feels great and painful in a good way haha. Cooked tonight a thai rice bowl with tofu. Calories and macros pretty good. A tad bit too much fat but looks okay since compensated for lower carbs.

Cal: 2092
F/C/P: 87/103/210, 38/20/41%
 
Martyfnemec

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It is just the workout routine My very first post explains that the buff dude program is split into 4 phases. Not changing anything else except lowering calories slowly
Ah, I see. Sorry for missing that!
 
Mowglisml

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Phase 1 - Day 6
03-31-2018

Active Rest

Through the Day
-alphagen x: 1 scoop
-PES E9
-PES Multi
-Test1fy: 8 pills split
-Assass1nate: 2 before breakfast and 2 before lunch

Comments
Rest day well enjoyed. Went to disneyland and got my cardio in there. Parked about 0.5 mile from the park. Then walked around and got some lean snacks from the wine and food festival they have going. My macros below are from what i was able to track and i didn’t consume much after so it may be ~200+ cals. I still did good. Total walking of around 5 miles. My feet were pretty beat by the end of the day.

Cal: 1610
F/C/P: 16/117/140, 35/30/36%
 
Mowglisml

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Phase 1 - Day 7
04-01-2018

Rest

Through the Day
-alphagen x: 1 scoop
-PES E9
-PES Multi
-Test1fy: 8 pills split
-Assass1nate: 2 before breakfast and 2 before lunch

Comments
Rest day and no extra physical activity besides running around with my pup in the backyard to play. Easter with the family. Test1fy woody kicked in yesterday and noticed it even more today.

Cal: 1802
F/C/P: 50/144/159, 27/35/38%
 
Mowglisml

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Week 2 starts today.
Lowering my lunch carbs by ~20g, which is around 80 cal deficit. I do not want to remove things too drastically, since my first week went pretty good.
 
Mowglisml

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Phase 1 - Day 8

PWO Stack
-alphagen - 1 scoop
-test1fy - 4 pills

Intra
-none

Legs & Calves
Note: All weight is in pounds (lbs). Forward slash represents super-set. "*" is a drop set

-Squat: 235x8, 240x8, 245x8,8
-Romanian DL: 185x8, 3x195x8
-hack squat: machine starting weight + 180x8, 200x8, 220x8, 230x8
-DB split squat: 4x70x8 (each leg)
-seated calf machine: 5x195x15
-seated crunch machine: 3x110x15


Post
-pes protein and dinner

Through the Day
-alphagen x: 1 scoop
-PES E9
-PES Multi
-test1fy: 4 pills
-Assass1nate: 2 before breakfast and 2 before lunch

Comments
loving these leg days. Already feeling tenderness all throughout my legs. Pushing more weight this week.
Dropped down to 193lbs from starting 196. I noticed i was 193 halfway through last week, but i was able to maintain it through the week and weekend, which is good. Hopefully i see the scale below 193 next week.

Cal: 2086
F/C/P: 75/180/184, 32/34/35%
 
xtyler

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Slow and steady, agreed. Don't put at risk your performance just to lose body fat at a SLIGHTLY faster rate.
Again, I'd rather keep the same overall calories, lower fats to 50 grams and fill the gap with more protein and starchy carbs.
 
iamyourfather

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Slow and steady, agreed. Don't put at risk your performance just to lose body fat at a SLIGHTLY faster rate.
Again, I'd rather keep the same overall calories, lower fats to 50 grams and fill the gap with more protein and starchy carbs.
totally agreed

2.5g/kg protein at least should be the way to go during a caloric deficit!

50g fat will be fine as well, wouldnt go lower though
 
Mowglisml

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Phase 1 - Day 9

PWO Stack
-alphagen - 1 scoop
-test1fy: 4 pills

Intra
-none

Back & Biceps
Note: All weight is in pounds (lbs). Forward slash represents super-set. "*" is a drop set

-Pullup: 4x8
-B/O BB row (perpendicular to floor): 145x8, 8,8, 155x8
-DB single arm row: 70x8,8, 75x8,10
-BB curls: 70x8, 75x8, 80x8
-DB alternating curls: 30x8,8, 35x8
-Incline bench leg raises: 3x15

Post
-pes protein and dinner

Through the Day
-alphagen x: 1 scoop
-PES E9
-PES Multi
-test1fy: 4 pills
-Assass1nate: 2 before breakfast and 2 before lunch

Comments
pump in my arms immediately today. Messed with my pullup strength. The intensity from yesterdays leg workout also compromised some of my strength today. My glutes are very sore and messed with my b/o rows. I still had a great muscle connection and killed it during db rows.

Cal: 2033
F/C/P: 55/167/219, 24/33/43%
 
Mowglisml

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Macros breakdown looks good :cool:
Yea, my lunch was vey low calories + ran out of peanut butter, so i compensated with extra lentils and eggs in the evening and snacked on some xtra protein. I’m going to try to keep it around this level as I am feeling both strong and fairly full throughout the day. I am just hoping to see the scale drop again, which it should since I am keeping my training intensity up.
 
iamyourfather

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dont get crazy if your scale stagnates! if the mirror says all is in check, then all is good!

for example you can have a few kg‘s fluctuations easily if you eat a little bit more salt/carbs than usual. lets say if your weight stays the same for more than a few days to a week, then we may have to look whats the problem; but man, you eat 2000cal, thats very low, you are 100% in a deficit if you still do sports ;-)
you can throw in some cardio if you aren’t already doing that, bit dont lower the calories any further

see the training in the gym as a tool to keep your muscle; if you want to burn a few more calories/eat a little bit more food than do some cardio, preferably 30-40min. LISS 2-3x a week for example (would be very healthy anyway; but i think you go for a walk very often because you have a dog; so you may be already covered anyway)
 
Mowglisml

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dont get crazy if your scale stagnates! if the mirror says all is in check, then all is good!

for example you can have a few kg‘s fluctuations easily if you eat a little bit more salt/carbs than usual. lets say if your weight stays the same for more than a few days to a week, then we may have to look whats the problem; but man, you eat 2000cal, thats very low, you are 100% in a deficit if you still do sports ;-)
you can throw in some cardio if you aren’t already doing that, bit dont lower the calories any further

see the training in the gym as a tool to keep your muscle; if you want to burn a few more calories/eat a little bit more food than do some cardio, preferably 30-40min. LISS 2-3x a week for example (would be very healthy anyway; but i think you go for a walk very often because you have a dog; so you may be already covered anyway)
All check. The reason i mention scale is because i know my body weight range for when side fat starts going away. Below 185 lbs. i am hoping i have made more muscle gains this year since last. I’ll post a pic of my last cut to kind of visually see changes
 
iamyourfather

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you got stronger in most or all of your lifts, right?

if so you have built muscle for sure. if you keep protein high and if you keep intensity (so the weight) during training the same as during the bulk, you wont loose much muscle.

if your regeneration is to slow, then cut back the volume in your training sessions, this means the sets. the very master key is to keep intensity and to eat enough protein, cant say it enough. volume can be reduced up to 2/3(!) without problems
 
iamyourfather

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and if you start to get weaker in your lifts, throw in 1-2 refeed days where you eat at maintenance calories, mostly carbs, a lot glucose, so starchy carbs for example
 
Mowglisml

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Phase 1 - Day 10

Active Rest

Through the Day
-alphagen x: 2 scoop split
-PES E9
-PES Multi
-test1fy: 8 pills split
-Assass1nate: 2 before breakfast and 2 before lunch

Comments
Kept myself moving today as much as possible. Went for 2 mile walk during lunch and then afternoon activity with my pup (15 minute jog followed by a 5 minute walk and then a 50 yard sprint). Feeling really good, except for my left wrist has been bugging me, but I have some cissus coming in (c&p helios) love that stuff. Really looking forward to chest tomorrow.

Cal: 2024
F/C/P: 55/175/217, 24/34/42%
 
xtyler

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You'll soon notice how higher Protein (at same overall cals) helps with appetite , big time...
 
Mowglisml

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Phase 1 - Day 11

PWO Stack
-alphagen - 1/2 scoop + 1/2 serving prolific
-test1fy - 4 pills

Intra
-none

Chest & Triceps
Note: All weight is in pounds (lbs). Forward slash represents super-set. "*" is a drop set

-BB bench: 170x8, 175x8, 185x7, 180x7
-DB CG incline bench: 50x8,8,8,7 (each hand)
-Dips: 193x10,8,8,8
-1 arm seated french press: 25x8,10,9
-reverse grip ez bar skull crushers: 50x10,8,60x8
-machine oblique crunches: 3x15

Post
-pes protein and dinner

Through the Day
-alphagen x: 1 scoop
-PES E9
-PES Multi
-test1fy - 4 pills
-Assass1nate: 2 before breakfast and 2 before lunch

Comments
Great session today, but triceps gave out early during benching. I did a few rest pauses on the last set.


Cal: 1992
F/C/P: 62/162/203, 28/32/40%
 
Martyfnemec

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Phase 1 - Day 10

PWO Stack
-alphagen - 1 scoop
-test1fy - 4 pills

Intra
-none

Chest & Triceps
Note: All weight is in pounds (lbs). Forward slash represents super-set. "*" is a drop set

-BB bench: 170x8, 175x8, 185x7, 180x7
-DB CG incline bench: 50x8,8,8,7 (each hand)
-Dips: 193x10,8,8,8
-1 arm seated french press: 25x8,10,9
-reverse grip ez bar skull crushers: 50x10,8,60x8
-machine oblique crunches: 3x15

Post
-pes protein and dinner

Through the Day
-alphagen x: 1 scoop
-PES E9
-PES Multi
-test1fy - 4 pills
-Assass1nate: 2 before breakfast and 2 before lunch

Comments
Great session today, but triceps gave out early during benching. I did a few rest pauses on the last set.


Cal: 1992
F/C/P: 62/162/203, 28/32/40%
French press? Mmm, coffee...
 
MrKleen73

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Mowglisml

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What this is horrible news... why on earth not?
I've been taking alphagen as my caffeine source for the past month or so. Before that, energy aminos in the mornings to get to work and then a pwo after work. I'ts been a good while now haha
 
MrKleen73

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I've been taking alphagen as my caffeine source for the past month or so. Before that, energy aminos in the mornings to get to work and then a pwo after work. I'ts been a good while now haha
Just too many benefits from coffee for me to not drink it. Not just what you get out of the caffeine. History of dementia and alzhiemers in my family so anything that can help avoid that onset is something I am doing regularly. Coffee has a massive effect on curbing that, estimates are 30-70 less chance of onset with regularly drinking multiple cups of coffee a day.
 
Mowglisml

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Phase 1 - Day 12

PWO Stack
-alphagen - 1 scoop + pes high volume
-test1fy - 4 pills

Intra
-none

Shoulders & Traps
Note: All weight is in pounds (lbs). Forward slash represents super-set. "*" is a drop set

-Db OH press: 50x8, 55x8, 60x8,8 (each hand)
-single arm arnolds: 30x8, 35x8, 40x8, 45x8
-barbell face pulls: 80x8,8, 90x8,8
-db lateral raises: 25x10, 30x8,8*
-Dbshrugs: 75x8, 85x8, 90x8 (each hand)
-bicycle kicks : 3x15 each side

Post
-pes protein and dinner

Through the Day
-alphagen x: 1 scoop
-PES E9
-PES Multi
-Test1fy: 4 pills
-Assass1nate: 2 before breakfast and 2 before lunch

Comments
Insane pumps! Macro and cals not sure yet. Will update tomorrow

Update: went a little crazy with the salmon last night. Hence the over cals and fats

Cal: 2530
F/C/P: 91/161/225, 35/27/38%
 
Mowglisml

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Phase 1 - Day 13

Active Rests

Through the Day
-alphagen x: 1 scoop
-PES E9
-PES Multi
-Test1fy: 8 pills split
-Assass1nate: 2 before breakfast and 2 before lunch

Comments
40 min fasted hike today. Eat some breakfast and then off to a bday party. Wife and I are helping set up. I feel i will be under calories today because of that. Busy day. I’ll update nutrition tomorrow. Try to catch the ufc fight tonight. Tomorrow is legs and start of final week of phase 1. Starting it on sunday cuz need to adjust schedule for an upcoming vegas trip.

Cal: 2045
F/C/P: 52/128/190, 27/29/44%
 
Mowglisml

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Phase 1 - Day 14

PWO Stack
-alphagen - 1 scoop + pes high volume
-test1fy - 4 pills

Intra
-none

Legs & Calves
Note: All weight is in pounds (lbs). Forward slash represents super-set. "*" is a drop set

-Squat: 4x245x8
-Romanian DL: 195x8, 205x8, 215x8, 225x6
-hack squat: machine starting weight + 230x8,8,8, 240x8
-DB split squat: 4x70x8 (each leg)
-seated calf machine: 5x195x15
-seated crunch machine: 3x110x15

Post
-pes protein and dinner

Through the Day
-PES E9
-PES Multi
-test1fy: 4 pills
-helios 2 scoops split
-Assass1nate: 2 before breakfast and 2 before lunch

Comments
Today i upped weight on squat and rdls. This taxed the heck out of me. Crushed me haha. Already feeling sore! Last day of legs for phase 1!! Still 190lbs. Went shopping today and meal prepped.

Cal: 1845
F/C/P: 37/149/194, 19/35/46%
 
Martyfnemec

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Phase 1 - Day 15

PWO Stack
-alphagen - 1 scoop + pes high volume
-test1fy - 4 pills

Intra
-none

Legs & Calves
Note: All weight is in pounds (lbs). Forward slash represents super-set. "*" is a drop set

-Squat: 4x245x8
-Romanian DL: 195x8, 205x8, 215x8, 225x6
-hack squat: machine starting weight + 230x8,8,8, 240x8
-DB split squat: 4x70x8 (each leg)
-seated calf machine: 5x195x15
-seated crunch machine: 3x110x15

Post
-pes protein and dinner

Through the Day
-PES E9
-PES Multi
-test1fy: 4 pills
-helios 2 scoops split
-Assass1nate: 2 before breakfast and 2 before lunch

Comments
Today i upped weight on squat and rdls. This taxed the heck out of me. Crushed me haha. Already feeling sore! Last day of legs for phase 1!! Still 190lbs. Went shopping today and meal prepped.

Cal: 1845
F/C/P: 37/149/194, 19/35/46%
Nice squats, especially at 190 lbs!
 
Oconns28

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Do you have a goal weight or just going by how you feel?
 

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