[Mowglisml]

Setting up a new log to cut some fat.

Training:
Following Buff Dudes 12 week cutting plan. The plan is split into 4 (3 week) phases. 2-3 days of cardio (SS or HIIT)

Diet:
Setting macros for 35p/35c/30f and/or 40p/40c/20f
Try to reduce carbs a bit on "off" days. Also, planning on cutting out calories every few weeks. Current plan is to go from 2,149 calories to 1,763 calories by reducing my carb sources.

Supplements:
-Various pwo’s (Re1gn, MP Wreckage, Bloodshot, Gnar Pump, Caffeine Pills, Alphagen-x, Energy Aminos, Various samples left over from Olympia 2017).
-First 4 days of massacr3 which will end my 12 week cycle
-Start OLympus Labs Test1fy (Friday, 03-30-2018)
-Assass1nate
-PES E9
-PES Multivitamin
-Currently protein are PES Select and Myofeed

Stats:
Height: 5’11”
Weight: 196.6 lbs , Date: 03-26-2018
No BF measurements, will go based on visual.

Start of plan is 03-26-2018

[DePunisher]

What are your stats? Always nice to know. Goodluck!

[Martyfnemec]

I'm in!

[Mowglisml]

What are your stats? Always nice to know. Goodluck!

I’ll fill that in when i weigh myself and get some starting / massacr3 ending pics by end of week.

[jtmass]

Keep your Assass1nate for your carb load days and get a fat burner. Radiate is a good choice for $20 and free shipping.

[xtyler]

I'm definitely in.
I'd take Assass1nate everyday as it's meant to be used; once again, it's the the best GDA available but ALSO works on several other pathways to promote fat loss.

[Mowglisml]

I'm definitely in.
I'd take Assass1nate everyday as it's meant to be used; once again, it's the the best GDA available but ALSO works on several other pathways to promote fat loss.

Of course you know it. I’m excited to start test1fy and hopefully k1nglsayer comes out so i can try that next.

[Mowglisml]

Phase 1 - Day 1

PWO Stack
-alphagen - 1 scoop
-massacr3 - 2 pills

Intra
-none

Legs & Calves
Note: All weight is in pounds (lbs). Forward slash represents super-set. "*" is a drop set

-Squat: 225x8, 3x235x8
-Romanian DL: 4x185x8
-Seated Leg press: 270x8, 290x8, 295x8,8
-DB split squat: 4x60x8 (each leg)
-seated calf machine: 5x195x15
-seated crunch machine: 3x110x15


Post
-pes protein and dinner

Through the Day
-alphagen x: 1 scoop
-PES E9
-PES Multi
-Assass1nate: 2 before breakfast and 2 before lunch

Comments
This workout kicked my ass! Pumps were insane from massacr3. Already feeling less bloated.
Macros were on point today. Updated my weight in 1st post. Today is my pups bday haha love that kid
Cal: 2005
F/C/P: 60/188/181, 27/37/36%

[Mowglisml]

Phase 1 - Day 2

PWO Stack
-alphagen - 1 scoop
-massacr3 - 2 pills

Intra
-none

Back & Biceps
Note: All weight is in pounds (lbs). Forward slash represents super-set. "*" is a drop set

-Pullup: 4x8
-B/O BB row (perpendicular to floor): 135x8, 145x8, 155x8, 165x8
-DB single arm row: 55x10, 65x8, 70x8, 70x10
-BB curls: 70x8, 80x10, 10
-DB alternating curls: 25x8,10,10
-Incline bench leg raises: 3x15

Post
-pes protein and dinner

Through the Day
-alphagen x: 1 scoop
-PES E9
-PES Multi
-Assass1nate: 2 before breakfast and 2 before lunch

Comments
Very good workout. The arms felt very low volume, because i was used to more, but i had a great tempo going to fill in the arms with blood. Loving the ab work. Calories a little high today because my manager took us out for lunch. I had to adjust my dinner macros to barely hit my goal.

Cal: 2151
F/C/P: 83/172/181, 35/32/34%

[Mowglisml]

Phase 1 - Day 3

Rest

Through the Day
-alphagen x: 2 scoops (split through day)
-PES E9
-PES Multi
-Assass1nate: 2 before breakfast and 2 before lunch
-massacr3 - 2 pills

Comments
No gym today. Some lawn work for my front yard and take the pup out for a walk. I will try to add in lunch walks on these rest days moving forward. Lower carb today.

Cal: 1844
F/C/P: 69/136/180, 33/29/38%

[Studhorse]

In for some cutting action.

[MrKleen73]

In to see you shred up!

[TheMrMuscle]

In to see the shred.

[Mowglisml]

Welcome gentlemen.

[Mowglisml]

Phase 1 - Day 4
03-29-2018

PWO Stack
-alphagen - 1 scoop
-massacr3 - 2 pills

Intra
-none

Chest & Triceps
Note: All weight is in pounds (lbs). Forward slash represents super-set. "*" is a drop set

-BB bench: 165x8, 175x8, 180x8, 180x6
-Dips: 192.6x10, 10, 10,9
-DB CG incline bench: 60x6, 45x8,8,8 (each hand)
-1 arm seated french press: 25x8,30x8,8
-reverse grip ez bar skull crushers: ~45x8,8,8
-hanging oblique crunches: 3x15

Post
-pes protein and dinner

Through the Day
-alphagen x: 1 scoop
-PES E9
-PES Multi
-Assass1nate: 2 before breakfast and 2 before lunch

Comments
i seem to have bounced back to a normal weight. 192.6. Probably just being strict and not randomly snacking and i also added more physical activity this week.
Tomorrow i start test1fy and shoulders!
Macros are best estimate. I went for dinner post workout and ordered salmon with no dressing just grilled dry and grilled veggies. It may be an additional 100 cals but still did good and under.

Cal: 1893
F/C/P: 75/126/179, 36/27/38%

[Martyfnemec]

Just wondering, what are the "phases" of your cut going to be? I see that you are on Phase 1 now and I'm curious what shifts your diet/training/supplementation will undergo in subsequent phases.

[Mowglisml]

Just wondering, what are the "phases" of your cut going to be? I see that you are on Phase 1 now and I'm curious what shifts your diet/training/supplementation will undergo in subsequent phases.

It is just the workout routine My very first post explains that the buff dude program is split into 4 phases. Not changing anything else except lowering calories slowly

[Mowglisml]

Okay. 4 days in and some starting pics, but it’s okay since not much progress.

[Mowglisml]

Phase 1 - Day 5

PWO Stack
-alphagen - 1 scoop
-test1fy - 4 pills

Intra
-none

Shoulders & Traps
Note: All weight is in pounds (lbs). Forward slash represents super-set. "*" is a drop set

-BB OH press: 4x105x8
-single arm arnolds: 25x8, 30x8, 35x8, 40x8
-barbell face pulls: 60x8, 70x8,8,8
-db lateral raises: 3x25x8
-BB shrugs: 225x8, 245x8,8
-bicycle kicks : 3x15 each side

Post
-pes protein and dinner

Through the Day
-alphagen x: 1 scoop
-PES E9
-PES Multi
-Test1fy: 4 pills
-Assass1nate: 2 before breakfast and 2 before lunch

Comments
Really good shoulder session. All this ab work feels great and painful in a good way haha. Cooked tonight a thai rice bowl with tofu. Calories and macros pretty good. A tad bit too much fat but looks okay since compensated for lower carbs.

Cal: 2092
F/C/P: 87/103/210, 38/20/41%

[Martyfnemec]

It is just the workout routine My very first post explains that the buff dude program is split into 4 phases. Not changing anything else except lowering calories slowly

Ah, I see. Sorry for missing that!

[Mowglisml]

Phase 1 - Day 6
03-31-2018

Active Rest

Through the Day
-alphagen x: 1 scoop
-PES E9
-PES Multi
-Test1fy: 8 pills split
-Assass1nate: 2 before breakfast and 2 before lunch

Comments
Rest day well enjoyed. Went to disneyland and got my cardio in there. Parked about 0.5 mile from the park. Then walked around and got some lean snacks from the wine and food festival they have going. My macros below are from what i was able to track and i didn’t consume much after so it may be ~200+ cals. I still did good. Total walking of around 5 miles. My feet were pretty beat by the end of the day.

Cal: 1610
F/C/P: 16/117/140, 35/30/36%

[Mowglisml]

Official done with march

[Mowglisml]

Phase 1 - Day 7
04-01-2018

Rest

Through the Day
-alphagen x: 1 scoop
-PES E9
-PES Multi
-Test1fy: 8 pills split
-Assass1nate: 2 before breakfast and 2 before lunch

Comments
Rest day and no extra physical activity besides running around with my pup in the backyard to play. Easter with the family. Test1fy woody kicked in yesterday and noticed it even more today.

Cal: 1802
F/C/P: 50/144/159, 27/35/38%

[Mowglisml]

Week 2 starts today.
Lowering my lunch carbs by ~20g, which is around 80 cal deficit. I do not want to remove things too drastically, since my first week went pretty good.

[Mowglisml]

Phase 1 - Day 8

PWO Stack
-alphagen - 1 scoop
-test1fy - 4 pills

Intra
-none

Legs & Calves
Note: All weight is in pounds (lbs). Forward slash represents super-set. "*" is a drop set

-Squat: 235x8, 240x8, 245x8,8
-Romanian DL: 185x8, 3x195x8
-hack squat: machine starting weight + 180x8, 200x8, 220x8, 230x8
-DB split squat: 4x70x8 (each leg)
-seated calf machine: 5x195x15
-seated crunch machine: 3x110x15


Post
-pes protein and dinner

Through the Day
-alphagen x: 1 scoop
-PES E9
-PES Multi
-test1fy: 4 pills
-Assass1nate: 2 before breakfast and 2 before lunch

Comments
loving these leg days. Already feeling tenderness all throughout my legs. Pushing more weight this week.
Dropped down to 193lbs from starting 196. I noticed i was 193 halfway through last week, but i was able to maintain it through the week and weekend, which is good. Hopefully i see the scale below 193 next week.

Cal: 2086
F/C/P: 75/180/184, 32/34/35%