8 week cut

[JCR97]

I want to keep a log of this cut as I have not exactly been consistent with it. My training has been on point but my diet has sucked. So I am writing this log to stay consistent with my cut. I am currently at 184 with 14.5% bf. This means I have roughly 157lbs of lbm. My goal is to drop 1lb of body fat per week which would put me at 176lbs and roughly 10.5% bf. My bonus goal is to add 1lb of lbm and to increase my B/S/D by 5lbs each. My tdee is 2750 I will be dropping it down to 2500 cals. I will be following a 35C/40P/25F diet. I will also do 15min of cardio every workout. My supplements staples will be EC, Fish oils, D3, Ashwagandha, DIM, BCAAs, Whey, Casein, pre.

 

[JJSMOOTHJJ]

I'm trying to do the same but not sure what to eat

 

[JCR97]

I'm trying to do the same but not sure what to eat

I usually use MyFitnessPal and try to eat clean by using common sense yknow? Like baked potato instead of fries kinda thing.

 

[mickc1965]

Are you expecting all 8lbs of weight loss to be fat with no muscle lost at all?

 

[lstatum1s]

Are you expecting all 8lbs of weight loss to be fat with no muscle lost at all?

he is also trying to gain a pound of muscle. it looks like he wont be cutting calories too much (-250 per day).

 

[JCR97]

Are you expecting all 8lbs of weight loss to be fat with no muscle lost at all?

Yes I am and I understand a lb of fat is worth 2500 cals which means each workout i will have to burn 250 cals considering I am cutting at 250 cals below maintenance then I'll be 500 cals below maintenance which will give 500calsx5 workouts=2500cals.

Gaining a lb of muscle is just a bonus if I can't reach that it's not a big deal. My main focus is to drop fat.

 

[paul56778]

Yes I am and I understand a lb of fat is worth 2500 cals which means each workout i will have to burn 250 cals considering I am cutting at 250 cals below maintenance then I'll be 500 cals below maintenance which will give 500calsx5 workouts=2500cals.

Gaining a lb of muscle is just a bonus if I can't reach that it's not a big deal. My main focus is to drop fat.

IIRC 1lb was nearer to 3500Kcals.

 

[JCR97]

IIRC 1lb was nearer to 3500Kcals.

Ok i always thought it was 2500. so I'll have to eat 2300 then thanks man!

 

[HIT4ME]

I am in for this.

 

[JCR97]

DAY 1: LEGS

WEIGH IN:
183lbs

MACROS:
2300 cals 168C/81F/211P

LIFTS: (will only involve weight for compound lifts)
Deadlifts 3x5 @275lbs
Squats 5x10 @135lbs
Leg press 3x15
Lying hamstring curls 3x15
Leg extensions 3x15
Seated calve raises 3x20

CARDIO:
35min elliptical burned 350cals

TDEE: 2750+350+200(leg workout)= 3300

3300-2300= -1000

Great day overall but I need to up my cals.

 

[JCR97]

DAY 2: chest and chin up challenge

Weigh in 182

If you haven't already checked out the 6 week chinup challenge go check out HIT4ME post!

Got in 2400 cals
Did my 47 chinups
Benched flat for volume
Benched incline for volume
Benched decline for volume
Dips for volume
Crossovers for volume

Overall light day (15 reps) simply cause I was headed to work and had no time for cardio so I sliced resting time in half and increased reps. Fitbit said calories burned during workout was 300.

2750+300=3050

2400-3050= net loss of 650
Need a slight modification to diet and need to up by a little bit (+200cals)

 

[JCR97]

Got a pt for hockey and he wants to put on size so no more cut currently sitting at 13.5% body fat lost a bit of fat and lifts went up so I'm happy about that.

 

[Bodybeast]

You lost a pound? Lol #progress

 

[JCR97]

You lost a pound? Lol #progress

Lol #shotsfiredbuttrue