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Gerbilly Cutting/recomp/awesome

Gerbil

Gerbil

Well-known member
Through the next 2 months I will be running a mini cutting spree. I will be using a 60/20/20 protein/fat/carbs macro lay out 3200 calories lifting days and 2500 calories on cardio days. I will be running Forged Bromo during the cutting phase to attempt to conserve strength and give a bit of a hardening, along with oxyelite pro perhaps swapping to a NYC stack pending results.

Lifting will be chest/bis, shoulders/triceps, Back, legs. I will be running on lifting days excluding legs day. I will be doing HIIT on chest/bis days and off days excluding sunday to give my legs a bit of rest.

At the end of this cutting stint I will be running a bulk/recomp cycle for 4 weeks. This will be the fun time.

The cycle will run as follows.
Forged dm-zine 0/0/30/30/30/30
11-oxo 600/600/600/600/600/600
RS-Transaderm 5/5/5/5/5/5
Life support 4/4/4/4/4/4
Forged liver support 1/1/1/1/1/1
Now grape seed 2/2/2/2/2/2
Taurine 3/3/3/3/3/3

PCT
Clomid 100/100/50/50/0
Erase 0/0/3/2/1
DAA 3/3/3/3/3
Creatine monohydrate 3/3/3/3/3

Current stats
6'0"
220lbs
Goal by the end of the cut is 195 with no muscle lost.
After recomp/bulk hopefully back to 220.
Pics to be posted.

Comments/questions/concerns always welcomed

-Gerbil
 
In!

ManBeast
 
Grape seed extract is for what by the way? Do I have to add to my bazillions of supps? :D

ManBeast
 
It is for added blood pressure support. I am a bit of a supplmaniac so it is probably overkill. What multi-vitamin would you recommend? I was thinking orange triad.
 
Ehhh, I'm just using a wal*mart for mens as my basic multi, but I'm thinking of orange triad for while I'm on.

ManBeast
 
Yeah i don't think brand of multi matters at all. We all usually take extra of the important stuff anyways. So its just like a base to work off of.
 
11-oxo dosage is too low, either up it, or save it until you get some more to run at around 600-800mg for 6 weeks.

also, 40/20/20 is only 80. your missing another 20, maybe you meant 60/20/20
 
Thanks for noticing the macros I didnt notice. It will be 60/20/20. I was keeping the dosage low because I am stacking it with dm-zine but you would recommend I go up to 600 and bring the oxo in 2 weeks prior to the dm-zine so running it for 6 weeks?

jbryand101b said:
11-oxo dosage is too low, either up it, or save it until you get some more to run at around 600-800mg for 6 weeks.

also, 40/20/20 is only 80. your missing another 20, maybe you meant 60/20/20
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Update: I will be changing macros to 50/25/25 protein/fat/carbs just because without protein powder the 60/20/20 is a bit unobtainable. Other then that all is well.
 
Gerbil said:
Update: I will be changing macros to 50/25/25 protein/fat/carbs just because without protein powder the 60/20/20 is a bit unobtainable. Other then that all is well.
Click to expand...

Hey Gerbil. I'm definitely in for this one.

Couple questions:
How'd you determine your calorie intake levels for the cut/recomp phase?
Did you use an online calculator or derive this from experience?
With this cut, what would you speculate your approximate daily calorie deficit is below maintenance?
What would you guess is your current approximate body fat percentage?
And what is your goal body fat percentage by the end of the cutting phase?
In comparison, what will be your caloric surplus for your bulk phase?

Sorry for the metric fukc ton of questions. I'm asking since I'm planning a cut soon and like to be as thorough as possible especially with nutrition.

Good luck with your cycle. You will be one fukcing giant, furry, gerbilly beast.


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I am currently at around 17% body fat goal is around 13% for the end of my 2 month cut.
3100 calories is around my base metabolic rate I got that through calculating my caloric intake and activity including sleep and typing.
On cardio days I am attempting to burn around 500-700 calories worth of cardio alone. I determined the caloric intake by mostly personal experience on lifting days, I know as long as I dont eat empty calories and eat enough protein I will maintain strength and muscle. On cardio days is when my real fat burning happens at 2500 calories on cardio days minus the 500-700 calories get around 1100-1300 calorie deficit 3 days a week thus assuming no muscle lose will come around 1.25-1.75 pounds of fat lost per week including cardio and lifting. I will probably have to ramp up the cardio/calorie deficit on cardio days the last 3 weeks to hit the goal of 205.
I will be doing a skin fold test in a week or so.

On cycle I will be running 500 calorie surplus and cutting cardio, goal to hit 220lbs at end of cycle but would be happy with 12% bf and less then 220.
 
Today started lean gains today. OEP and bromo in the morning with extend (BCAA) mixed with green tea until fasted gym time. OEP+bromo=awesome. Leg/abs day with 350 calories burned during a 30 minute jog with incline.
This is from January I lost a bit of fat and gained about 4 pounds of muscle since then, will get a newer pic up soon when I am lighter.... lol
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Following lean gains protocol and lowered caloric intake on my off day to around 2000 calories.
Current stats
6'00" Yet to shrink
214.5lbs down 5.5lbs

Currently well on my way to hitting 205 by the end of next month, the forged bromo appears to be helping me keep strength a few of my lifts have actually gone up which is pretty sweet. Also the last of my sups for my cycle are in the mail. Should go well feeling good.
 
sub'd. looking forward to results!! I've been looking into fasting. My biggest problem is I workout after work so fasting from 9pm the night before until 6pm the next day is hard. 18hrs of fasting makes me feel like crap.
 
You could try the 2 preworkout meal program from leangains,
12-1 PM or around lunch/noon: Meal one. Approximately 20-25% of daily total calorie intake.
4-5 PM: Pre-workout meal. Roughly equal to the first meal.
8-9 PM: Post-workout meal (largest meal).


easonj23 said:
sub'd. looking forward to results!! I've been looking into fasting. My biggest problem is I workout after work so fasting from 9pm the night before until 6pm the next day is hard. 18hrs of fasting makes me feel like crap.
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That is pretty much what I'm doing now. Never been into breakfast anyone. I have been taking my fish oil, whey, multi, first thing in the morning. I wills start taking them with meal #1.
 
I never eat before 1 pm never was to big into breakfast either. Thus lean gains is pretty easy for me to do, plus I just got a new gym partner who can only workout in the morning so it works pretty well.
 
WARBIRDWS6 said:
Just don't take the soylent green supplement.....Its fukcing people.....its people.......

<img src="http://anabolicminds.com/forum/attachment.php?attachmentid=52444"/>
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Obscure movie reference?
 
Maybe when I am a lean 220 I will create a new forum tag of Capybara.
 
Currently it is an over estimation. When I get a couple of bucks lying around I will be getting a body comp test. So far my calories have been lower then ever and my cardio has been higher then ever so I think I will easily hit my body fat goal, it is just a question if I hold onto all my muscle. I might be over killing it but after seeing how veiny my 120lb gym partner is I started to crack down on myself.

Ginandtonic said:
subbed. How did you test your bf%?
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Yeah and I would have to paste a capybara's face on my progress pictures, and thats less fun.

WARBIRDWS6 said:
LMFAO....you'd lose all your reps and credentials though :D
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capybaras are f*ckin huge ass motherf*ckers....

ManBeast
 
My friend tripped while walking through a bunch of bushes in Mexico hammered and came nose to nose with one. It was the funniest thing I have ever seen.

ManBeast said:
capybaras are f*ckin huge ass motherf*ckers....

ManBeast
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LMAO
 
Gerbil said:
My friend tripped while walking through a bunch of bushes in Mexico hammered and came nose to nose with one. It was the funniest thing I have ever seen.
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one time when I was stranded out that way in the desert, I captured killed and cooked one of them. Had enough meat to keep me going until I was rescued.
 
Small update:Chest/biceps day today Strength still up
Bench: 135x10, 225x12, 225x10, 225x9
Dips: bwx10, bw+45lbsx10, bw+70lbsx9
Cable crossovers: 8x10, 8x10, 8x8 (8 is the number on the cable machine still havent gotten a straight answer on how much weight it is)
EZ bar Curls 75x10, 95x10, 115x8

Weight is currently 213lbs in my birthday suit.

I will be throwing Alpha T2 in the mix next week and probably ordering the NYC stack.
Feeling good though.
 
Kickin ass on your cut as well man!

ManBeast
 
I think the 7 pounds lost helped with the dips weight alot.
 
Good work, keep it up! I'm trying for some similar results on a much different cycle right now as well ATM, we shall see my friend...
 
Have you started that cycle yet? I just saw your thread looking for advice. Did someone answer your questions?
 
Yesterday I was bad and ate a bag of popcorn but still had under 2500 calories for the day. To make up for it I spent 1.5 hours on the treadmill, and burned 1200 calories.
After my morning workout I am at 210 wearing a towel. I will be going back tonight to do my pm shift of cardio.
Shoulders/tricep workout
Dumbbell laterals 25x12, 30x12, 35x10
Dumbbell press 40x10, 50x12, 50x10
Cable Upright row 10x12, 11x12, 12x12 (These are the numbers on the plates on the cable machine not sure how much it is)
Tricep pushdowns 8x10, 10x10, 11x9 (These are the numbers on the plates on the cable machine not sure how much it is)
Tricep kickbacks 50x10, 60x10 55x10
Hands together bench 135x10, 155x10, 165x8

Strength is still about normal and I have PES Alpha-T2 and Shift coming in the mail, I will probably not be taking the NYC stack.
 
You'll have fun with the alpha t2 and shift :D how are you planning on dosing it?

ManBeast
 
Alpha T-2: 2 morning and 1 pm
Shift: 2 morning and 1 pm
Oxyelite: 2 morning and 1 pm

Hopefully no heart attack or bad things happen at this dosage.
 
I'd f*ck with that a bit personally :D

AM: 2xOEP 1xAT2
PM 1xOEP 2xAT2 1x Shift
Bed: 2x Shift (as it is non-stim)

Gotta love the all day burn :D

ManBeast
 
I am 5 pounds away from my goal for the end of next month. I am starting to think I will hit 195lbs before then.
 
{cartman}kickass!{/cartman}
 
I will attempt this dosage when the stuff gets in. Also turkey meatloaf is the most amazing diet food I have ever attempted to make. My lord is it good.

ManBeast said:
I'd f*ck with that a bit personally :D

AM: 2xOEP 1xAT2
PM 1xOEP 2xAT2 1x Shift
Bed: 2x Shift (as it is non-stim)

Gotta love the all day burn :D

ManBeast
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I love turkey, the trick is to give it extra seasonings to make up for it not beeing beef :D

ManBeast
 
Garlic powder, pepper and salt. Throw an egg and a couple ground croutons and some turkey and bake. So good.
 
I like adding some fresh chopped onion (sweet onion if possible), and some sweated mushrooms (to get the water out) as well.

ManBeast
 
I was debating onions but thought meh more carbs. I will try the mushrooms next time though, sounds freaking awesome.
 
LoL, yeah, I go light on the croutons/breadcrumbs to get the onion in, its a preference thing :D

ManBeast
 
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