First Cutting Log

zubda345 said:
Yeah you should... Fortify your self at the present stage right now...

Can u post ur current pics now?
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Yeah I'll take some pics tomorrow and post them up. I'm thinking about taking it out for a bit longer. Revised my target down to about 176. That's 80kg on the dot. That's only 4-6 pounds which shouldn't take too long to lose. I think I'll be switching back to leangains for another week. I was supposed to switch back last night but I forgot.....
 
Day 38.
Finished night shift this morning so it's usually a slow day. Did manage to hit the gym for an arms session.
Arm Day
Dips
Bw + 65 x 11 x 9
Bw + 45 x 11 dropset Bw x 6

Overhead tricep dumbbell extension
85 x 11 x 9
80 x 11 dropset 40 x 6

Tricep straight bar pushdowns
145 x 13 x 11 x 9

Hammer grip chins
Bw x 10 x 8 x 7

Dumbbell curls
35 x 9 x 8 dropset 20 x 10

Cable preacher curls
70 x 12 x 10 x 9

Diet has been a bit relaxed today but it hasn't been bad. Just a few more carbs than usual. About 150 - 200g and about the same in protein.
 
Took a three point caliper test today and came up with as low as 13.6 or as high as 15.5 so I'll go with a 14.6 since it's in the middle. Not quite at that 12% yet. Mustve had more at on me than I thought!
 
How is this pic compared to when you began?
Gonna start a cut myself soon but going keto.. Dropping carbs to under 20 grams a day..

Good lifts mate..
 
ozHarris said:
How is this pic compared to when you began?
Gonna start a cut myself soon but going keto.. Dropping carbs to under 20 grams a day..

Good lifts mate..
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I've lost about 15lbs. Theres a pic of me at the start on page 3. Yeah I'm a big fan of the Keto diet. I've personally seen it work wonders if done correctly. Its F ing hard to get under 20g of carbs a day due to the small amounts that are hidden in everything but it's doable if your committed to it!
 
Day 39
Shoulders and abs
Seated dumbbell shoulder press
70s x 8
65s x 7
60s x 10
Hanging leg raises
Bw x 12 x 12 x 12

Barbell shoulder press
135 x 6
110 x 8 x 7
Weighted crunches
160 x 12 x 12 x 12

Dumbell Front raise
35s x 12 x 12 x 10
Hanging leg raises
Bw x 10 x 10 x 10

Side lateral raises
25s x 10 x 11 x 10
Weighted crunches
160 x 12 x 12 x 12

Cable reverse flyes
30ps x 12 x 11 x 9
Barbell shrugs
225 x 10 x 10 x 8
Dumbbell shrugs
90s x 8x 8 x 8

I didn't get around to getting my food log done but diet was on point. Broke my fast with a 6 egg omelette a mass gainer protein shake and a natty peanut butter sandwich.
 
Day 40
Hit legs today and F me It was not good. First set of heavy squats and I started to feel lethargic and had dizzy spells. This tends to happen to me when I get severely carb depleted. I will carb up today probably take in around 250 - 300g carbs.
Leg day
Squats
265 x 8 x 8 x 8 i have knocked the weight down a bit due to not quite getting low enough with 310. I will have to work my way up when I start to bulk but I can't see myself going over 285 until then :(

Leg press
450 x 12 x 12 x 12

Leg extension
225 x 12 x 13 x 12

Stiff legged deads
135 x 10 x 10 x 10

I was on serious time constraints today as I had 11 houses to view ( I think I've found my new house ). :) I had to stop by the chemist on the way out and grab some glucose jelly beans. I was pale and looked F O C K E D. Looking forward to carving up tho. Diet will be dirty today so I won't log it LOL!
 
Hit up chest yesterday. That pain has come back above my collarbone so I'll have to book in and see the doc. Still managed to get the 90s up but had to lower the weight half way through my second set :(
Chest day.
Dumbbell chest press
90s x 9 x 4
80s x 7
70s x 8

Incline dumbbell chest press.
80s x 10 x 7
70s x 8

High pulley cable crossovers
55ps x 10 x 10 x 10
Dumbbell pullovers
70 x 10 x 10 x 10

Dips
BW x 13 x 12 x 11

Straight bar pushdowns
110x 10 x 10 x 10

I've had some major time constraints lately and my diet has been off the last two days because of it. Hopefully this whole buying another house situation will be over soon because it has been stressful!
 
Day 42
I was supposed to hit my back today but I've come down with a violent bug so no training today. Felt like I could have gone down late this afternoon when I started to come right but thought I'd better not push it. Cardio only the next two days. Should hopefully clean up some of this water I'm carrying around from my dirty carbup the other day.
 
Don't go too intense on the cardio, mid intensity and about 30-45 mins of cardio will surely cleanup the water...
 
zubda345 said:
Don't go too intense on the cardio, mid intensity and about 30-45 mins of cardio will surely cleanup the water...
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Nah I can't go past moderate intensities due to getting focking shin splints! It's been hard to cut down without HIIT. My weight has remained constant even tho the last few days haven't been ideal in both training and diet. I have 2lbs left to lose so I'm thinking after I drop this water I'll be good to start my recomp attempt. Need to put on some mass!
 
Day 43
Burn day today. Was short on time but still managed to get out 300cals in 25 minutes. Another burn day tomorrow. Calories for today 1649. 214g protein 65g fats 69g carbs 36 fibrous. Ratio of 50% protein 36% fats and 14% carbs.
 
Day 45
Looks like today will be the last day of my cut. I did a few caliper tests today and got a consistent 13%. I'm also down to 175 which is about where I want to stay. I'll start my recomp tomorrow until I start my cycle in about a month or so. But all in all I've learnt a lot from this cut a few mistakes which I'll know not to do next time as I have lost some muscle. Not much but Enough to lose some weight of my main lifts. When I start my cycle log I'll post a link in here!
 
Lukef2000 said:
Day 45
Looks like today will be the last day of my cut. I did a few caliper tests today and got a consistent 13%. I'm also down to 175 which is about where I want to stay. I'll start my recomp tomorrow until I start my cycle in about a month or so. But all in all I've learnt a lot from this cut a few mistakes which I'll know not to do next time as I have lost some muscle. Not much but Enough to lose some weight of my main lifts. When I start my cycle log I'll post a link in here!
Click to expand...

State your mistakes...
 
zubda345 said:
State your mistakes...
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Well lean gains is an awesome way to lose weight but it's probably not ideal for shift workers. I did drop a fair bit of BF whilst on it but I did lose a few reps off my big lifts. I think this is due to me being unable to ingest the amount of calories required during the feeding window whilst at work. I don't have the sort of job where I can just stop and eat. Also during this cut I went through buying a house 125 miles away from where I reside and my diet suffered during these periods away. I feel I could have finished my cut two weeks ago if I had been consistent with my diet. So next time I cut I will probably stick to lean gains but also cycle on and off it when on / off shift. I will also make sure that I have no major commitments coming up in my life so I can stick to the plan day in and day out. Thanks for following guys! B)
 
Hey for those interested I started my winter sus300 and anadrol bulk log. Cant post a link because I'm on my phone but its in the old school hormone section :)
 
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