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justhere4comm's 6-8 week cut

justhere4comm

justhere4comm

Banned
Invalid Link Removed
​
This cut will begin on Friday October 21st​

I've been playing with my macros lately and believe I am almost dialed in and have reduced my calories enough to sustain my expectations for this cut while keeping my strength up to meet my goal of 190 lbs at sub 15% body fat.

To this point, I have reduced my weight from 278 to 225 over the past year until recently bringing myself down to 208 lbs. This has not been without great support from my wife, and new found friends on AM, of whom we share a 6 week fat loss challenge.

This is my individual log of that Invalid Link Removed Started by HIT4ME and hairygrandpa, and joined by some real characters. (Famiyguy Ref.)

hairygrandpa
smith_69
habajaba
ryane87
HIT4ME
BEAST73
vujade
ChocolateClen
SFreed
bighulksmash
FireTitan
thebigt
The_Old_Guy
Woody
GNO
MrKleen73
NewAgeMayan
Studhorse
dsade
ManimalPatB
The Solution
NurseGray
brundel

Current BF%: 20
Current Weight: 208

I will be weighing in once per week; tracking and posting my workouts with notes; logging a Post Workout Supplement, and possibly introducing a mid day fat burner by Hi Tech Pharmaceuticals if it arrives in time. Until then my supplement layout is as follows:

Supplements
Black Lion Research
- Follidrone 2.0
- Incinderine
- Exotherm

Iron Legion
- Invictus
- VII-KT

Pre Workout (Not arrived yet, substitutions will be noted)
Performax Labs
- Powermax XT

Post Workout
IForce Nutrition
- Finish LineInvalid Link Removed

Let the games begin! Friday.
 
How tall are you? Edit: Disregard - 5'9"

How did you measure BF%?

I would also recommend using a cloth tape measure on the largest part of your abdomen/obliques/lower back (have your wife take three measurements and average them - just dent the skin). Get a Caliper too - you can do just a Suprailliac measurement yourself 1 inch above the "point" on the pelvic bone, and get a good idea of what's going on.

10lbs in 8 weeks can be done with just a kcal deficit - I never could manage 2lbs/Week (maintaining strength), but 1.5 was the norm. Maybe that other stuff will drop a pound or two more?

Good luck!
 
The_Old_Guy said:
How tall are you? Edit: Disregard - 5'9"

How did you measure BF%?

I would also recommend using a cloth tape measure on the largest part of your abdomen/obliques/lower back (have your wife take three measurements and average them - just dent the skin). Get a Caliper too - you can do just a Suprailliac measurement yourself 1 inch above the "point" on the pelvic bone, and get a good idea of what's going on.

10lbs in 8 weeks can be done with just a kcal deficit - I never could manage 2lbs/Week (maintaining strength), but 1.5 was the norm. Maybe that other stuff will drop a pound or two more?

Good luck!
Click to expand...

Omron HBF306C Handheld Body Fat Monitor. My gym has one stuffed in the drawer of the trainer's office. Apparently a few people have compared it to calipers and the differential was about .4% That said, the mirror is my best frenemy. However take your advice! It is greatly appreciated, and if I have to adjust my numbers a bit to be more accurate, I will.

I'm used to dropping weight from when I wrestled, but this time, I am more concerned about retaining muscle, and I'm much older. I think I will predict a declination of weight dropping with the most at the beginning, to whit I will have to adjust my calories up, as I don't want to drop too fast. There is more than one goal at play here. Retain the maximum amount of muscle, while losing the most body fat.

Thank you!
 
ChocolateClen said:
We use the omron at my gym, pretty accurate in my opinion. Gonna try it out on myself soon lol
Click to expand...

It's kind of cool to play with. I used to measure others with a caliper and tape measure. That mirror though. If I look cut I don't care if it tells me I only lost 3%. I'm usually a numbers guy.

This time. I'm not certain and I find that exciting. I'm pumped!

Long term. I'm going to drop below 10%. By March 2017.
 
In to follow along and support, damn good progress made so far man!
 
This derailer is in!
 
indeed bro
 
Great work brother. Can't wait to see what you do next!
 
Locked out of my 24 hour gym this morning. I took my pre and was ready to lift! This is not happening... lmao.

It's for a good reason. . .
Repeat to self a few times. Get in car. Drive home. Calming self.

New plan!
Cardio. :D

Chest and Back Tomorrow.

Side note: wife had a bad experience at doctor yesterday. Painful. We will leave it at that. Now I can get her ready for the day sooner.

I'm sure she loves that. :)
 
ChocolateClen said:
We use the omron at my gym, pretty accurate in my opinion. Gonna try it out on myself soon lol
Click to expand...

I own this one, which is 4 Point BIA: Invalid Link Removed

If you take the readings at one of their suggested times, and are in the exact same hydration state each time, it is "OK" at giving you a trend - but BIA is horrible for an absolute %. That's why I do all 3 (BIA, Tape, Caliper) and kind of SWAG where I am at.

Here's a good "Single Point" caliper chart for the Suprailliac measurement: Invalid Link Removed
 
The_Old_Guy said:
I own this one, which is 4 Point BIA: Invalid Link Removed

If you take the readings at one of their suggested times, and are in the exact same hydration state each time, it is "OK" at giving you a trend - but BIA is horrible for an absolute %. That's why I do all 3 (BIA, Tape, Caliper) and kind of SWAG where I am at.

Here's a good "Single Point" caliper chart for the Suprailliac measurement: Invalid Link Removed
Click to expand...
The one we use gives us body fat % and then visceral fat %. Doesn't work when the client is dehydrated tho but for having a baseline to compare too across the board as we train clients, it's pretty good.
 
ChocolateClen said:
The one we use gives us body fat % and then visceral fat %. Doesn't work when the client is dehydrated tho but for having a baseline to compare too across the board as we train clients, it's pretty good.
Click to expand...

Yea, the scale is cool, as it does: body fat percentage, BMI, skeletal muscle, resting metabolism, visceral fat, body age, and weight.
 
The_Old_Guy said:
Yea, the scale is cool, as it does: body fat percentage, BMI, skeletal muscle, resting metabolism, visceral fat, body age, and weight.
Click to expand...
I mean even if it's not super super accurate, it's just something us trainers use to compare to make sure they've been dropping bf or gaining muscle. Pretty nifty having all that done in one place tho not going to lie haha. Makes my life easier
 
Checking in, and today was interesting, as some of you may already know based on my "Finish Line Log".

I got to the gym this morning about 4:30a and found the door would not open. I walked over to the other door to expect it was open and someone in the office waiting for anyone having difficulty but nobody was there. However, staring me in the face was this sign on the door with the main number and one that was in
BIG BOLD RED LETTERS EMERGENCY NUMBER.


Let's rewind just a bit.
During my pre-workout routine at 3:30a every day, I am brewing coffee and mixing my pre workout. I sit for 40 minutes and relax while I take in my coffee then pre. I leave and drive to the gym while my pre-workout takes effect and I'm feeling ready to charge the nearest brick wall in hopes I could take out every brick with one hit.

Now then. The door. will-not. open!
There is a number... and it says... EMERGENCY CALLS.

I'm considering the value of those words as I understand them and according to my recollection, a door not opening is not an emergency. So, I stand there staring, for ten minutes contemplating how to get rid of this energy meant for my workout. The heck with it. I get in the car, and drive home. On the way home I plan out a light cardio day, and it looks as if it is going to be a light meal day as well.

It all worked out in the end.
I was able to take care of my girl, getting her coffee, and to work extra early. :D

Not too long after my workout, I received a message from the GYM. Apparently the new guy turned down the computer last evening which controls the door locks. He apologized profusely. I swear, I didn't leave anything aggressive in the way of a message on their service... I would call it assertive. Anyhow, it was funny. I think he's going to get some ribbing. :) (Oh, and he told me next time to call the emergency number and he'd drive out to open the gym up for me.) Good to know.

---

Today's Meal Plan

Pre workout
1/2 cup of rolled oats w/ cinnamon;
honey and shaved almonds

Post workout
Finish Line Rainbow Sherbet in 16 oz of water

Breakfast
4 eggs over medium
on a slice of Dave's Powerbread

Snack
A hand full of almonds,
raisins, and some cheese

Lunch
1 can of tuna w/ shredded broccoli,
1 tblspn of mayonnaise (olive oil),
a tbsp hot sauce, much pepper
Whole grain crackers 16 count

Dinner
1/2 cup of grape nuts
w/ 1 cup of whole milk fortified with Omega 3


I won't be coniguously listing my meals and their makeup, but occasionally I will post some pictures of notable entries because I'm sometimes a sadistic bastard. :D

PS. My Powermax XT came in!
 
Last edited:
Pre workout routine
- Coffee
- Pre-wo Powermax XT
- Follidrone 2.0 (2 caps)
- Vitargo 1/2 of 16 oz and the other half intra
- Exotherm 1.5 pumps
- Incinderine 1 cap now 1 at lunch



Chest / Arms
Flat Bench
1x12 @170
1x8 @ 210
1x8 @ 190 x 3
1x10 @ 170

Incline Bench
1x10 @ 120 x 4

Cable Crossovers
1x10 @ 30
1x10 @ 40
1x10 @ 30

Dips
3 @ 10 x 3

Straight Bar Curls
1x10 @ 50 x 2

Preacher Curls
1x10 @ 25 x 2
1x10 @ 25 reverse grip

Dumbbell Curls (hammers)
1x6 30's
1x8 25's
1x6 20's

Tricep Rope Press
1x14 @ 80 x 3


Post workout
- Finish Line
- Whey Protein
- Invictus
- Sup3r DHEA

Breakfast
- 3 eggs
- Dave's Power Bread

Lunch
- Tuna with Broccoli
- Joint Support
- Follidrone 2.0

Dinner
- TBD


Notes:
This felt great, and although I felt like I could keep on going, time does not forgive.
I took my time with this, and I think it paid off.

Powermax XT did not fail me.

Finish Line was the perfect 'finish' to my workout. I even started sipping on it during
my last few sets. It was incredibly refreshing and as I walked out the door of the gym
kept sipping on it. It brought me back to the time when I was a kid and loved the Ice
Cream Truck swinging around the neighborhood. That song. We'd chase that truck
and I would get my all time favorites. That orange sherbet push up, or dreamsicle.

I'm looking forward to this.
 
justhere4comm said:
Thank you! First 10-15 minutes of my workout cleaning the gym and re racking plates.

It served to get me more aggressive for my routine.
Click to expand...

Right? Is it really that difficult to just put shyt away when you're done? I'm guessing these are the same people who then complain about how messy the gym is.
 
Invalid Link Removed

Chili for dinner. Homemade.
Then an early night for this old guy who gets up at 3:00a to workout.

Tomorrow
Legs!
 
justhere4comm said:
Pre workout routine
- Coffee
- Pre-wo Powermax XT
- Follidrone 2.0 (2 caps)
- Vitargo 1/2 of 16 oz and the other half intra
- Exotherm 1.5 pumps
- Incinderine 1 cap now 1 at lunch



Chest / Arms
Flat Bench
1x12 @170
1x8 @ 210
1x8 @ 190 x 3
1x10 @ 170

Incline Bench
1x10 @ 120 x 4

Cable Crossovers
1x10 @ 30
1x10 @ 40
1x10 @ 30

Dips
3 @ 10 x 3

Straight Bar Curls
1x10 @ 50 x 2

Preacher Curls
1x10 @ 25 x 2
1x10 @ 25 reverse grip

Dumbbell Curls (hammers)
1x6 30's
1x8 25's
1x6 20's

Tricep Rope Press
1x14 @ 80 x 3


Post workout
- Finish Line
- Whey Protein
- Invictus
- Sup3r DHEA

Breakfast
- 3 eggs
- Dave's Power Bread

Lunch
- Tuna with Broccoli
- Joint Support
- Follidrone 2.0

Dinner
- TBD


Notes:
This felt great, and although I felt like I could keep on going, time does not forgive.
I took my time with this, and I think it paid off.

Powermax XT did not fail me.

Finish Line was the perfect 'finish' to my workout. I even started sipping on it during
my last few sets. It was incredibly refreshing and as I walked out the door of the gym
kept sipping on it. It brought me back to the time when I was a kid and loved the Ice
Cream Truck swinging around the neighborhood. That song. We'd chase that truck
and I would get my all time favorites. That orange sherbet push up, or dreamsicle.

I'm looking forward to this.
Click to expand...

Sweetness my friend!! Just keep on trucking
 
Slept in today, didn't wake up until 3:30a and it felt great. I took my time in my pre-workout routine to relax, make coffee, and mentally prepare for what will be my foray into a new realm of pushing myself. I went to bed last night dreaming of a landmark workout and I think I achieved it. I will be reporting back on my findings with regard to Finish Line and my recovery later on today, but most likely tomorrow.

Pre workout routine
- Coffee
- Oatmeal 1 cup
- Powermax XT
- Follidrone 2.0
- Incinderine
- Exotherm 1.5 pumps

Legs!

Leg Press
1x15 @ 160
1x10 @ 175
1x10 @ 220
1x10 @ 235
1x10 @ 250
1x10 @ 235
1x10 @ 220
1x10 @ 205
1x10 @ 175
1x15 @ 160

Reflects for a moment on what I just did for 3 minutes.

Intra - 2 ounces
- Finish Line PWO

Hamstring Curls
1x10 @ 160
1x10 @ 145
1x10 @ 145
1x10 @ 130
1x10 @ 130

Intra - 2 ounces
- Finish Line PWO

Leg Extensions
1x10 @ 145
1x10 @ 130
1x10 @ 130

Intra - 2 ounces
- Finish Line PWO

Calf Press on Hack Squat
3 sets of 20 @ 155


Finish last of PWO
- Finish Line
- Cry. (Just a little)
- Tears of Joy. I'm making progress and can foresee more volume.

Post Workout
- Whey Protein (Within 90 minutes of post workout)
- Invictus .5 ml

The Day's Menu to follow.
 
I went to bed late for me, so I woke at 4:00a for my pre workout routine which was a bit truncated and to the point.

This gave me only 30 minutes at most to compete my routine so I decided when I arrived at the gym, I would have a plan of attack. An action plan. By the time I arrived, I was set mentally; focused and had positive aggression!

Music chosen: Classical. Started with the 5th. Yes.

Pre workout
- Coffee
- PowerMax XT 1.5 scoops
- Follidrone 2.0 (Fasted) x 2 caps
- Incinderine
- Exotherm
- Finish Line (Peri)

Shoulders / Back
Start Time 5:15a

Military Press
1x12 @ 115
1x8 @ 160
1x8 @ 145
1x8 @ 130
1x8 @ 115

Stop 5:19a
Start 5:21a

Side Lateral Raises *SS
1x8 @ 20
1x8 @ 20
1x8 @ 15

Upright Barbell Row *SS
1x10 @ 100
1x8 @ 80
1x8 @ 80

Stop 5:26a
Start 5:28a

Close-Grip Seated Row **SS
1x12 @ 80
1x10 @ 100
1x8 @ 100

Pull-Up **SS
3 sets to failure

Stop 5:30a
Start 5:31a

Side lateral pulley
3 sets x 10 @ 20

Face Pulls
1x15 @ 30 x 2

Stop 5:35a

20 minutes! Biatch!!!!
Ended with the Polonaise by Chopin (Perfect)

I guess we could call this my “Piece of Resistance” workout concerto in A major, Adagio. (A-Alpha)

Post Workout
- Finish Line
- Joint Support
- and the usual Suppspects

NOTES
PowerMax XT is a fantastic pre.

More importantly, I feel FINISH LINE is providing me a great deal of intra and post workout support.
This great tasting PWO is working. Recovery is improved during workout as well post workout. I'm glad I chose to use this intra additionally, and will be dosing again during the day, but mixing the scoop with 1 litre of water.
 
Tomorrow is a day off, so I will be doing some light HIIT cardio. <--- Reading a book, flipping pages really fast, then slow, then fast, then slow...

j/k
I'm going to ride the treadmill. :D
 
justhere4comm said:
Tomorrow is a day off, so I will be doing some light HIIT cardio. <--- Reading a book, flipping pages really fast, then slow, then fast, then slow...
Click to expand...

I have a kindle, switching the slide finger every 10 reps. :)
 
Just got one of these $15 shipped from PM me. 12 minute perfect hard boiled eggs.

Invalid Link Removed

Also switching proteins thanks to FireTitan and The_Solution

Hydro Isolate.
 
Day off

Invalid Link Removed​
(food porn)

Breakfast
1/4 cup of rolled oats
Salmon and Eggs on Dave's Killer Bread (Super Seed)
Follidrone 2.0
Support Suppspects

Cardio HIIT <--

Lunch
Leftover Chilli

Dinner
Always a supperise!
 
Chest / Arms

Pre workout
Coffee / Oatmeal 1/4 cup
PowerMax XT
Follidrone 2.0 x 1 cap
Incinderine
Exotherm
Finish Line (Peri)

Chest / Arms ( no rest )
Start time 4:30a

Flat Bench
20 @ 120
15 @ 170
08 @ 190

Incline Press
15 @ 120
10 @ 120 CG
10 @ 120 CG

Dumbbell Flies
3 @ 35’s x 10

Dips (SS w/ Chin ups) - Bodyweight
2 @ Bodyweight (Failure)

Barbell Curls
1 @ 50 x 10
1 @ 60 x 8

Standing Dumbbell Curls
1 @ 20 x 10
1 @ 20 x 8
1 @ 25 x 6

Tricep Pushdown
1 @ 100 x 20
1 @ 140 x 12
1 @ 140 x 10

Reverse Tricep Pushdown
1 @ 80 x 12
1 @ 80 x 10
1 @ 80 x 10

Peak work Bicep Preacher Curl
1 @ 25 x 20
1 @ 25 x 10

Stop time 5:15a

Post Workout
Finish Line
Joint Support
Some high glycemic carbs
and the usual Suppspects

Some notes:
I was fortunate today to have the gym to myself, especially in light of the pace I set for myself moving from one set to the next. My aggression and focus were on the mark, and I can give great thanks to Powermax XT, and my intra workout Finish Line.

Since I began taking Finish Line, I have seen improved recovery and as such endurance to push myself to a faster pace. In this routine I reduced the amount of sets, increased reps, and focussed more on the movement. This was to ensure each rep was maximized for tension on the muscle.

Some progress photos to follow soon.


Breakfast
2 Hard Boiled Eggs on a slice of Dave’s Killer Bread (Super Seed)
Continue drinking Finish Line (1 scoop in a 1 liter bottle of water)

Lunch
Left over chili, last day for this fiesta with a dollop of sour cream and chives

Snack
Cheese, nuts, and raisins

Dinner
My wife will surprise me, I’m sure

--

Next: (Progress Photos)

Tomorrow (Legs)
 
justhere4comm said:
Pre workout
Coffee / Oatmeal 1/4 cup
PowerMax XT
Follidrone 2.0 x 1 cap
Incinderine
Exotherm
Finish Line (Peri)

Chest / Arms ( no rest )
Start time 4:30a

Flat Bench
20 @ 120
15 @ 170
08 @ 190

Incline Press
15 @ 120
10 @ 120 CG
10 @ 120 CG

Dumbbell Flies
3 @ 35’s x 10

Dips (SS w/ Chin ups) - Bodyweight
2 @ Bodyweight (Failure)

Barbell Curls
1 @ 50 x 10
1 @ 60 x 8

Standing Dumbbell Curls
1 @ 20 x 10
1 @ 20 x 8
1 @ 25 x 6

Tricep Pushdown
1 @ 100 x 20
1 @ 140 x 12
1 @ 140 x 10

Reverse Tricep Pushdown
1 @ 80 x 12
1 @ 80 x 10
1 @ 80 x 10

Peak work Bicep Preacher Curl
1 @ 25 x 20
1 @ 25 x 10

Stop time 5:15a

Post Workout
Finish Line
Joint Support
Some high glycemic carbs
and the usual Suppspects

Some notes:
I was fortunate today to have the gym to myself, especially in light of the pace I set for myself moving from one set to the next. My aggression and focus were on the mark, and I can give great thanks to Powermax XT, and my intra workout Finish Line.

Since I began taking Finish Line, I have seen improved recovery and as such endurance to push myself to a faster pace. In this routine I reduced the amount of sets, increased reps, and focussed more on the movement. This was to ensure each rep was maximized for tension on the muscle.

Some progress photos to follow soon.


Breakfast
2 Hard Boiled Eggs on a slice of Dave’s Killer Bread (Super Seed)
Continue drinking Finish Line (1 scoop in a 1 liter bottle of water)

Lunch
Left over chili, last day for this fiesta with a dollop of sour cream and chives

Snack
Cheese, nuts, and raisins

Dinner
My wife will surprise me, I’m sure

--

Next: (Progress Photos)

Tomorrow (Legs)
Click to expand...

Well done my friend
 
Dinner

The chef did not disappoint
Today's feast was Beef Sandwiches (I had mine dry w/ hot peppers)

30 minutes pre meal
Follidrone 2.0 - 1 cap
and other suppspects

3rd application of Exotherm (no sides to report)
I'm going to have to order another bottle. Almost through this one,
and it has really impressed.
 
smith_69 said:
nice, grow that forearm bro, getting big
Click to expand...

Thank you sir! I'm adding some forearm work in with reverses, and will be changing things up every time I'm in the gym. It's an effort, but I love the challenge of forcing my muscles to adjust. I'm confident growth and fat loss will be continuing forward at a more accelerated pace.

How do I know this? I prayed to the almighty Arnold today. :D
 
Pre workout routine
- Coffee
- Oatmeal 1/4 cup
- Powermax XT
- Follidrone 2.0
- Incinderine
- Exotherm 1.5 pumps
- 1/5 of 1 Liter Finish Line

Legs! No rest. - (except to drink intra)
Start 4:15

Leg Press
1x20 @ 145 pre exhaustion
1x12 @ 160
1x10 @ 175
1x10 @ 190
1x10 @ 220
1x10 @ 250

Intra - 1/5 of 1 Liter
- Finish Line PWO

Hamstring Curls SS*
1x10 @ 160
1x10 @ 145
1x10 @ 145

Leg Extensions SS*
1x10 @ 160
1x10 @ 145
1x10 @ 145

Intra - 1/5 of 1 Liter
- Finish Line - PWO

Calf Press on Hack Squat
3 sets of 20 @ 155

Stop 4:45a


Finish last of PWO
- Finish Line
- Cry joyous tears dripping with the spice of victory

Post Workout
- Whey Protein Hydro Isolate
- Invictus .5 ml
 
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