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Switching Gears.... My new Bobo plan

bentlax39

Board Supporter
After 8 weeks on the bulking plan, I continuing with Bobo but now with a cutting plan to get rid of the fat covering the gains I made with him these past 8 weeks.

Starting stats

weight - 197
stomach at navel - 35
chest - 45.5
arm flexed - 15.5
thigh - 25.25
waist- -34

Anyone that has is currently on a bobo cut plan or was on a cut plan, feel free to add your input, advice etc.
 
4-9-06

Db bench press 100'sx10 4 sets
tricep pushdowns 90x10 100x10 110x10
incline db press 80x8 90x8 100x9
skullcrushers 90x8 3 sets
arnold presses 60x8 70x8 70x8
 
Did he charge you the $50 per month? Or did you have to pay the whole cutting fee?
 
^ prolly the whole cutting fee.....i think its only 50/month FOREVER if the goal is the same....dont quote me on that one.

and bent, u dont need advice....u seemed to do VERY well on the bulking program :) other than that....get SHREDDED, and take pics.

it shouldnt take u long at all....8-12 weeks max...good luck
 
4-10

SLDL 245x8 3 sets
preacher curls 60x10 3 sets
seated close grip row 160x10 180x10 180x10
front lat pulldown 150x10 3 sets
incline bicep curl 35'sx8 3 sets
standing calf raises 360x12 4 sets
shrugs 225x15 3 sets

4-11

cardio

so far so good on the diet but I have two questions for current bobo cutters.

Any suggestions for the gortons fish fillets? I'll eat damn near anything but these are pretty nasty imho:run:

What do you normally do for cheat meals?:burger:
 
bentlax39 said:
4-10

4-11

cardio

so far so good on the diet but I have two questions for current bobo cutters.

Any suggestions for the gortons fish fillets? I'll eat damn near anything but these are pretty nasty imho:run:

What do you normally do for cheat meals?:burger:
Click to expand...

I don't have a scheduled cheat, which is fine by me. I think I read somewhere that steak and baked potato wouldn't be too bad.

As for the fish, what flavor Gortons did you get? I've only had them once so I can't speak too much for the Gortons. I do normally get talapia or some other whitefish. I throw on a little cajun seasoning, not much, and it's good for me. Normally some hot sauce does the trick too. I know the Gortons looks funny in that square cut.
 
if you don't wanna really cheat then just repeat another p+c meal from that day
 
I miss out the cheat meal completely and don't have anything. I just split up the other meals so they last the day and I can still eat every 2-3 hrs.
 
4-12

Incline Bench db 100'sx8 4 sets
dips bw+75x8 4 sets
tricep rope pushdowns 60x10 sets
skullcrushers 100x8 3 sets
cable crunches 4sets of 12
30 min cardio

Man the switch from bulk to cut is a little rough... not so much the food but the amount of cardio. I went from doing 45 minutes once every two weeks to 45 minutes twice a week and 30 minutes twice a week. I hope I'm not starting to get shin splints.
 
tip for gorton fillets......def works for me..

buy the lemon pepper or garlic butter kind...

when its done being cooked, get rid of all the juices, then pour on a reasonable amount of spray butter, some garlic salt, and capers..........DAMN TASTY

but the spicy cajun fillets nw bothered me that much....the other flavord do though.

also kroger makes an italian herd fillet which is a nice change......IMO publix and korger > gortons.
 
4-13

squats 295x12 2 sets, 315x10
leg press 540x8 630x8 720x8
sldl 245x8 2 sets, 255x8
seated calf raises 135x12 3 sets
db shoulder press 80sx8 85sx8 2 sets

yesterday I was getting pretty hungry waiting for meal six to come around. By the time I got there I added some shredded lettuce to help fill me up bc I cant stand going to bed feeling hungry.
 
bentlax39 said:
4-12

Incline Bench db 100'sx8 4 sets
dips bw+75x8 4 sets
tricep rope pushdowns 60x10 sets
skullcrushers 100x8 3 sets
cable crunches 4sets of 12
30 min cardio

Man the switch from bulk to cut is a little rough... not so much the food but the amount of cardio. I went from doing 45 minutes once every two weeks to 45 minutes twice a week and 30 minutes twice a week. I hope I'm not starting to get shin splints.
Click to expand...

Shin splints from what? Its low intesntiy and considering you are not running I don't understnad how you can get shin splints.
 
4-14

bent over rows 155x8 2 sets
pullups 3 sets til failure
incline db curls 35x10 3 sets
hammer curls 40x8 per arm 3 sets
close grip lat pulldowns 170x10 3sets
30min cardio
 
I did my cardio on Saturday and followed the normal schedule. For my cheat meal, I went real crazy... turkey and broccoli. The gym was closed today, Sunday, for easter so I decided to follow the tuesday cardio workout and meal schedule today. I will do todays workout tomorrow and mondays workout on tuesday and then just pick up wednesday with the normal schedule. I will have an end of week one update tomorrow morning,
 
End of Week 1 update

weight:190 (-7)
chest: 45.5
waist @ navel: 33.75 (-1.25)
waist @ hips: 33.75 (-.25)
arm flexed: 15.5
thigh: 24.75 (-.5)

So far so good, losing weight and dropping measurements in all the right places. So far strength is increasing, I hope it continues. I assume that a bulk of the 7 lb weight loss is water weight from coming off the bulk, if not, this could be a very short cut cycle.


4-17

bb bench press 245x8 3 sets 255x8
shoulder press 80sx8 4 sets
incline db bench 100sx8 3 sets
cable crunches 4 sets of 12
skullcrushers 100x10 3 sets
tricep pushdown 100x10 3 sets
 
4-18

close grip seated rows 180x10 3 sets
wide grip lat pulldowns 150x10 160x10 2 sets
sldls 245x8 265x8 285x8
incline db curls 35sx10 3 sets
standing ez curl bar 80x10 3 sets
seated calf raises 135x12 3 sets

Does anyone feel like they dont get a good bicep workout doing incline db curls? I concentrate on not moving the upper part of my arm but still I always feel these, and any db curls in my anterior delt.
 
after switching around sunday, monday and tuesday because of Easter, my schedule is now back on track

4-19
incline db press 100'sx8 4 sets
decline bb press 245x8 265x8 sets
skullcrushers 90x10 3 sets
rope pushdowns 55x12 35x12
cardio

diet is going well and I am beginning to see some good things in the mirror.
 
4-20

leg extensions 230x10 4 sets
bb lunges 155x20 175x20 195x20 2sets
leg press 630x8 680x8 720x8 2 sets
standing calf raises 360x12 3 sets

solid leg workout this morning, my lunges are finally going up. I think its as much a measure of increased balance as it is of increased strength. Right now I have like a full body pump going on, and I havent done anything different. It might be because today is the highest calorie day of the week. Whatever the reason is, its pretty sweet. Im starting to see some significant definition increases around my chest/shoulders.
 
4-21

seated close grip rows 180x10 2 sets 190x10
lat pulldowns 160x10 3 sets
sldls 285x8 3 sets
incline db curls 40x8per 3 sets
standing ez curl bar 80x10x3
cardio

4-22
cardio

cheat meal: chicken and broccoli
 
Update at the end of week 2

weight: 188.5 (-1.5)
chest: 46 (+.5)
waist at navel: 33.75
waist at hips: 33.75
arm flexed: 15.5
thigh: 25 (+.25)

So far so good. I could tell the plan was working even before taking the measurements simply by looking in the mirror, and to me that the most important "measurement." Weight dropped while my chest and thigh measurements increased and my waist measurements remained the same. Also, I have not lost any strength and in some lifts I am up in weight.

Bobo, hope all is well with your father and if not I hope he is least on the road to recovery. I look forward to hearing back from you when you get back home.
 
4-23

bb bench 255x8 4 sets
tricep pushdowns 100x10 3sets
incline db bench 100sx8 3 sets
skullcrushers 90x10 3 sets
arnold presses 65x8 3 sets
cable crunches

diet @ 100%
 
4-26

db incline bench-100sx8 4 sets
weighted dips-bodyweight+80x8 4 sets
rope pressdowns 60x8 3 sets
decline skullcrushers 100x8 3 sets
cable crunches

nothing special to report... I was feeling a little run down in my workout but its probably bc i havent been sleeping to well with this semester coming to a close. Dont these professors realize how important sleep is to my growth?
 
4-27

squats 315x12 x10 x10
leg press 720x8 3 sets
sldl 275x8 225x8 225x8
arnold presses 65x8 70 x8 75x8
seated calf raises 135x12 3 sets

I had to drop weight on my sldls bc my back was killing me. Other than that I pretty pleased with the work out.

Bobo, I think the deadlifts 2 times a week every week is catching up to me. Today my back was killing me. On the leg days where I squat can I substitue sldls for some other hamstring exercise?
 
4-28

bent over rows 155x8 2 sets
lat pulldowns 150x10 3 sets
incline db curl 35sx10 3 sets
hammer curls 40sx8 3 sets
close grip pulldowns 170x8 3 sets
cardio

diet is still going strong, nothing major to report
 
Question ... corrently I am on bulking program, so that means that I will put on some fat and will have to go through the cutting plan afterwards to loose that fat as you are doing???
 
You dont have to do a cut if you dont want to. I put on a little fat while i was bulking with bobo but not too bad. I chose to do a cut partly to lose some of the fact i put on bulking and partly just to learn how to cut the right way. If youre worried about putting on too much fat just let bobo know and he'll take care of it, the man knows his nutrition
 
Physiologically, it's better for bulking purposes to be at a certain BF%, but I don't think it's high and you are probably there now. Chances are you won't put on fat and that is what the measurements/mirror checks are for, so Bobo (and yourself) can see how you are progressing. I put on a bit but ONLY when I've taken hols from work and I've been burning less calories.
 
End of Week 3

chest- 46 (-)
bicep - 15.5 (-)
thigh 25 (-)
waist at navel 33 5/8 (-1/8)
waist at hips 33 5/8 (-1/8)

My scale stopped working this week for some reason, most likely roomate abuse, so I dont have a weight measurement. I'll try and get one tomorrow. Even without the scale though, I can tell I'm down.

I'm noticing a noticeable increase in defintion

All of my lifts have either remained the same or increased

Endurance has been increasing
 
4-30

bb bench 155x8 4sets
arnold press 65x8 4 sets
incline db bench 100sx8 3 sets
cable crunches
skulls 100x8 3 sets
tricep pressdown 100x10 3 sets
 
end of week 4 update

weight 186 (-2.5)
chest 45.75 (-.25)
bicep 15.5
waist 33 1/8 (-1/2)
thigh 24.5 (-.5)

diet is going well, with only a few missed meals in four weeks. I am seeing increases in leaness slowly but surely. Strength is relatively stable.
 
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