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Time to get cut

Back

Pull ups-6,6,5 (I can't to get to 3x10)
Pull downs- 3x8x225
Cambered bar rows-15x135, 10x225, 8x275, 6x275 drop 6x225
DB rows 3x8x120
T bar rows-12x2 plates, 6x3plates, 10x2plates
Seated straight bar rows- 3x12x140

Feeling strong as hell and cutting. Crazy!
 
hubbabubba said:
Back

Pull ups-6,6,5 (I can't to get to 3x10)
Pull downs- 3x8x225
Cambered bar rows-15x135, 10x225, 8x275, 6x275 drop 6x225
DB rows 3x8x120
T bar rows-12x2 plates, 6x3plates, 10x2plates
Seated straight bar rows- 3x12x140

Feeling strong as hell and cutting. Crazy!
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I know what you mean...I'm cutting too but strength keeps going up. Just shows that strength is less dependent on size and more of a conditioning of your CNS.
 
hubbabubba said:
Back

Pull ups-6,6,5 (I can't to get to 3x10)
Pull downs- 3x8x225
Cambered bar rows-15x135, 10x225, 8x275, 6x275 drop 6x225
DB rows 3x8x120
T bar rows-12x2 plates, 6x3plates, 10x2plates
Seated straight bar rows- 3x12x140

Feeling strong as hell and cutting. Crazy!
Click to expand...

back is great glad u feeling strong, i love that feeling. i have back tomorrow
 
Off day- 30 minute bike ride, brisk 20 minute walk

Macros

Calories 2791

Fat 119

Carbs 160

Protein 269

Chest tomorrow. I really want to incline press the 140's but I'm just gonna try to do 3x12 with 125's
 
Chest

Shoulder felt good so I'll save DBS for another day

Bench Press-15x135, 15x185, 10x225, 10x275, 10x295, 15x225

Dips(body weight)-15,15,15,15,12

Incline Flyes-3x15x50

Crossovers-3x12x60

Huge Moob Pump! Feeling awesome!
 
hubbabubba said:
Chest

Shoulder felt good so I'll save DBS for another day

Bench Press-15x135, 15x185, 10x225, 10x275, 10x295, 15x225

Dips(body weight)-15,15,15,15,12

Incline Flyes-3x15x50

Crossovers-3x12x60

Huge Moob Pump! Feeling awesome!
Click to expand...

Yeah buddy!
 
Macros

Calories 2802

Fat 157

Carbs 90

Protein 259

I needed a bit more protein and less fat but the calories hit the mark. Be careful of the fat laden spinach salad! It got me!
 
hubbabubba said:
I like the arm but the tit fat and belly gotta go! Thanks though man! How you feeling Monsta? Your back still wrecked?
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Dude...you've got some strength for sure. I've seen your lifts! Don't worry about the BF cuz that stuff will shed if you keep focused. The strength isn't so easy to come by. Good work, bro...keep it up!
 
Arms supersets

Straight bar curls 15x60, 3x10x80,90,80
With
Push downs-25x60, 25x100, 15x150,15x200

Concentration curls 10x30, 35,35
With
Single arm extensions 12x30,35,35

Preacher ez bar curls-3x10x75
With
Skull crushers 3x25x75

When in a time crunch superset them bishes!
 
Macros- confession: its sunny where I live, the prosecco called my name. I drank some wine. I ate a lot of clean calories. Ish happens!

Calories 3621
Fat 148
Carbs 147
Protein 313
 
hubbabubba said:
Macros- confession: its sunny where I live, the prosecco called my name. I drank some wine. I ate a lot of clean calories. Ish happens!

Calories 3621
Fat 148
Carbs 147
Protein 313
Click to expand...

Mmmmm...wine. Don't even sweat it big guy. One day won't do a thing to your progress. In fact, if anything, giving yourself a cheat day ends up being beneficial. Gives you something to strive for AND breaks up the monotony of being strict all week. You've had your fun, now refocus and keep pushin' brotha. You're kickin' a$$!
 
So, I've been averaging about 2700-2800 calories a day (average of calories over 7 days) for three weeks. In those three weeks, I've lost 5 pounds (3.5, 1.5, and 0). So my weight loss has plateaued but my strength is booming. I've got lots a fat to lose. So, should I drop calories or add more cardio? Truthfully, my cardio has been pretty laid back. What do you all think?
Pics from this morning below:


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You definitely look leaner. So you're doing a great job. I would say maybe drop about 100 calories per day and up cardio a bit. Than the following week another 100 cals. Also when I cut up I drop carbs under 100g and higher protein and fats. That 100 calorie could be one of your carb sources.
 
hubbabubba said:
Very low intensity ( bike riding, brisk walks, elliptical) 3x a week (20 minutes). I probably should get some more in.
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After this post I suggest raising the intensity a bit more. Add an extra 10min if you can and an extra day and keep diet as is.
 
Legs

Hacks- 20x1plate per side, 15x2 plate ps, 3x10x3 plates

Walking lunges- 60ftx5

Extensions-12x80, 12x120, 12x160, 8x200

Lying leg curls- 20x80, 15x130, 12x160, 8x200 +3 negatives

Romanian dead lift- 3x15x135

Seated leg curls-15x135, 12x175, 8xstack
 
Back- I usually eat a couple meals before training but today because of schedule I had to train fasted. Big difference in strength

Pull ups, 6,5,4

Reverse grip ez curl bar pull down- 12x180, 10x210, 8x210 drop 6x180

Strict bent over rows ( chest parallel with floor)
15x135, 3x10x185 (Lats were pumped)

T bar rows/ 1 platex15, 2platesx12, 3x10x3platea

1 arm DB rows-15x80, 3x8x120

30 minutes cardio HR 125-135
 
O nice workout bro, cant wait for tomorrow to get me started again, good thing it wasnt a serious injury that kept me out for months
 
Macros

Fat 119
Carb 176
Protein 259

Cals 2950

It was an off day but I felt good. I'm gonna drop cals, in form of carbs starting tomorrow. Go down to 2500 until Saturday.
 
hubbabubba said:
Macros

Fat 119
Carb 176
Protein 259

Cals 2950

It was an off day but I felt good. I'm gonna drop cals, in form of carbs starting tomorrow. Go down to 2500 until Saturday.
Click to expand...

Most definitely lower carbs. You need to be at <50 for at least 2 weeks. You need to get into ketosis and you will see major results. First water weight, then funky taste in your mouth, possible headache and lethargy for about 2-3 days then a rush of energy and a new feeling of well-being. But if you go over your carbs, it resets and you need to start over.
That is how you make it happen.
Good luck. Also, you might increase fat consumption to speed up the process.
 
Yeah, I've done that before. It tastes like ammonia. Keto diets are not my favorite. I might cycle three days low carbs and then back to moderate carbs. You got me thinking 3!
 
threeFs said:
Most definitely lower carbs. You need to be at <50 for at least 2 weeks. You need to get into ketosis and you will see major results. First water weight, then funky taste in your mouth, possible headache and lethargy for about 2-3 days then a rush of energy and a new feeling of well-being. But if you go over your carbs, it resets and you need to start over.
That is how you make it happen.
Good luck. Also, you might increase fat consumption to speed up the process.
Click to expand...

I've been considering a Keto diet....how long does it take to start seeing results.
 
missesmonique said:
I've been considering a Keto diet....how long does it take to start seeing results.
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Well, the immediate results (couple days)are water weight as the kidneys release sodium and water. After that, fat loss starts. Longet keto = more fat burning. Mental Challenge > Physical Challenge, like most things we do...
 
threeFs said:
Well, the immediate results (couple days)are water weight as the kidneys release sodium and water. After that, fat loss starts. Longet keto = more fat burning. Mental Challenge > Physical Challenge, like most things we do...
Click to expand...

Yeah, I've seen great results with Keto but my energy drops and I get cranky. So far today I've only had 26 carbs. I'm gonna go as far as I can (maybe four days) and then cycle up for legs and back.
 
Chest today

Incline Press-15x135, 15x185, 10x225, 10x275, 15x225

Dips- BWx15, BW+45x12, BW+75x8, BWX15

Pec Deck-3x10x115

Incline Flyes-3x15x50

Crossovers-3x15x60
 
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