HillShooter's 35 day cutting log. Goal 9%BF

[hillshooter]

Ok guys I have set a final goal for myself. Currently at 14.6%BF. Goal is 9%. I use the acumeasure fat caliper with the jackson/pollock method.

After this I will seriously up my calories and try to increase my LBM. Sometime in april I am hoping to have my gyno surgery. Then maybe a decent cycle end of 2007.

Height: 70"
Weight: 183 pounds
LBM: 156.28 pounds
BodyFat: 26.718 pounds

Goal weight will need to be 172 without sacrificing LBM. So really I need to lose 11 pounds of fat in 35 days. That calculates to only 2.2 pounds per week. I am also using 400mg per week test E. For only 2 more weeks. I have been on 2 weeks all ready. The reason is to help stop catabolism.

Workout:

Monday:
AM cardio 30 minutes-600 calories
PM cardio 20 Minutes-400 calories
3 sets of 10 bench
3 sets of 10 DB press
3 sets of 10 military press
3 sets of 10 shoulder laterals
3 sets of 10 skull crushers or french press....alternating by week
3 sets of 10 cable pull down with bar
3 sets of 10 cable pull down with rope

Tuesday
AM cardio 30 minutes-600 calories
PM cardio 20 Minutes-400 calories
3 sets of 10 cable rows
3 sets of 10 lat pull downs
3 sets of 10 barbell rows
3 sets of 10 preacher curls
3 sets of 10 hammer curls
3 sets of 10 cable curls
1 set of 10 straight bar standing curl

wednesday:
mid afternoon cardio 45 minutes-850 calories

Thursday:
AM cardio 30 minutes-600 calories
PM cardio 20 Minutes-400 calories
3 sets of 10 bench
3 sets of 10 DB press
3 sets of 10 military press
3 sets of 10 shoulder laterals
3 sets of 10 skull crushers or french press....alternating by week
3 sets of 10 cable pull down with bar
3 sets of 10 cable pull down with rope

Friday:
AM cardio 30 minutes-600 calories
PM cardio 20 Minutes-400 calories
3 sets of 10 cable rows
3 sets of 10 lat pull downs
3 sets of 10 barbell rows
3 sets of 10 preacher curls
3 sets of 10 hammer curls
3 sets of 10 cable curls
1 set of 10 straight bar standing curl

saturday:
AM cardio 30 minutes-600 calories
PM cardio 20 Minutes-400 calories
3 sets of 10 squats
3 sets of 10 leg press
3 sets of 10 hamstring extension
6 sets of 12 calf raises

sunday
Cardio 45 minutes-850 calories


Total cardio calories burned per week 6700


Diet and nutrition:

Macro = cals/carbs/fat/protein

Morning:
2 slices whole wheat toast
2 servings whey protein
424/44/5/52

Lunch:
4 Oz Chicken breast
4 cups steamed vegetables(broccolli,cauliflower)
1 cup brown rice(cooked)

480/57/7/44

PWO:
2 Servings whey protein Blended with 1/2 cup oats

375/29/6/51

Dinner:
4 Oz Chicken breast
4 cups steamed vegetables(broccolli,cauliflower)
1 cup brown rice(cooked)

480/57/7/44

Bed time Shake:
2 servings whey protein

225/2/3/46

Totals
Calories:1984
Carbs:189
Fat:25
Protein:237


My macro is off by 40 calories and I am not sure why. Close enough I guess.

My BMR is 1900. I sit on my ass at work all day. My metabolism sucks. That is why I need to low calories.

calories burned weekly: (1900x7)+8700 = 22,000 cals
calories eaten weekly: 1984x7=13,888

Calorie deficit = 8112

8100 gives me a good buffer zone for mistakes or missed cardio sessions.

I will update weekly. Anyone see any errors? Feedback? Criticism?
Thanks for reading!

[hillshooter]

Well its been a week and the scale hasn't moved, at all. I dropped the test E, last injection was thursday. It was just bad idea at this point in the game. I am really hoping that somehow the test is the reason the scale hasn't moved, water weight? After losing 70 pounds getting stuck now is just really depressing.

I have tweeked the diet a little,



Time Description Calories protein carbs fat
7:00AM 2 Servings oatmeal 320 14 58 6
9:00AM 1 Servings Whey + 1/2 cup oats 382 29 32 5
12:00PM Lean meat 6 OZ and vegetable 170 34 0 3.5
3:00PM Lean meat 6 OZ and vegetable 170 34 0 3.5
6:00PM PWO shake. 2 Servings Whey. 1/4 cup of oats. 299 56 42 8
7:00PM Lean meat 6 OZ. 1/2 cup brown rice, vegetable 285 34 20 7
10:00PM 2 Servings Whey+ 1 TBSP Flax oil 344 46 3 15


1970 247 155 48
Calories pro carbs fat


Also I have changed my workout schedule, cardio remains the same. 50 minutes 7 days a week, mostly AM empty stomach.

Monday - Chest
Flat bench barbell
Incline dumbbell press
decline dumbbell press
standing cable flies


Tuesday-shoulders
Smith military press front
Shoulder lateral raise-side
upright rows
shoulder lateral raise front

Wednesday-back
Cable rows
Lat pulldowns
Bentover BB rows
dead lifts

Thursday-arms
skull crusher
cable pull down-bar
cable pull down-rope
Preacher curl
hammer curl
cable curl

Friday-legs
Squats
leg press
Leg extension
ham extension
Calf raise

Saturday-cardio only





Sunday-Cardio only



help me guys! I am in the dumps big time!

[spywizard]

wow, good job, keep at it.. i'm a little nervous about catabolic effects, but the test e will and does keep me from losing the weight i want.. wait 2 more weeks after the test e for it to be out of your system..

issue will be your natural test will be depressed.. what are you doing for pct???

try the Myogenx from the supplement forum..

good luck

[perfectbeast2001]

edit due to me not reading the stats!

[perfectbeast2001]

training looks pretty similar to mine. As for the diet I would add in some more EFA (good fats) probably into the meat/veg meals. I would start carb cycling or simply slowly reducing carbs and replacing with pro/fat

[Columbus]

SEEMS WAY TOO LOW...My BMR is 1900

[hillshooter]

1900 is a jump up for me. I was at between 1200-1500. Any kind of increase will put some weight back on me before ultimately it drops back off, be it muscle or fat, I think, I dunno.

Anyway yesterday sucked, I was super down and depressed all day and really hungry, its like the small meals were just teasing me. However, by 5:00PM I felt like a million bucks. I had the best work out of my life, continued through the night perfectly and then slept like a baby. Today is just totally great as well, I get to et every 3 hours! Its fabulous.

Now I am not a strong guy YET but here is my work-out log for yesterday.

Cable rows
120x15
140x10
160x10 -never done before
180x5 -never even close

Lat pull downs-always a weak area for me
90x10 -felt so easy
120x10 -have done it but not with this ease
140x6 -hurt like hell but I got it done

180x2- very slow and painful, not the best form, but this is my bodyweight ultimately and my current goal for 10


Barbell rows: this is a new exercise for me, none the less I was pleased with my numbers.

105x12
125x10
155x10
165x5-I was burnt, I think if I warmed up with 125 I might be able to jump up and break 200 pounds for a few jerky reps.

Dead lifts- 3rd time doing them in my life.

135x10
185x6
205x3- much work needed

[UpstateTank]

SEEMS WAY TOO LOW...My BMR is 1900

im with ya on that c'bus

I still think you gotta up your cal's bro...a 15yr old girl would lose weight on this diet!

[hillshooter]

I plan on it, but over time.

[hillshooter]

Well its wednesday again and I am still stuck at 183 pounds. On another note my body fat measurement has gone down to 11% which I am having a hard time beleiving. calories are at 1900 and cardio is at 40 minutes, 25 AM and 15 PM. work out split is the same. If the body fat has really changed 2-3% in 2 weeks that would be awesome but its doubtful. In defense of the body fat decline in the last three weeks I upped my protein intake above 200 grams for the first time in two months. Also from december to jabuary 17th I was eating 1200 calories per day and I wasted alot of muscle. Now that my diet is better I may have put on 2-3 pounds of LBM from muscle memory I may have all ready had prior to my "starvation diet". Also 3 weeks of test did something I am sure albeit minor.

here is a new picture, could 11 or 12% BF be accurate? Keep in mind I have lost 70 pounds total in 18 months and hained who knows how much muscle, I have loose skin so I am not sure if my abs will ever show really well.

PS. stupid question, does NO explode make you retain water or weight? I have been taking it for 10 days.

[IBdmfkr]

Great job HS! damn good improvements.. lean out a bit more and then I'd suggest you get on a good lean bulk diet to help put on some more LBM, this will in turn help raise your metabolism.

If you're still taking shakes during the day with only 1900 calories, drop them and take in wholefoods if possible, you'll notice it will speed up your progress quite a bit.