My Cutting (non) Log!

[Back In Black]

Well, I’ve been asked by a number of people why I haven’t done a cutting log and that they would like me to do one. As I’m almost at the end of my cut I don’t see much point in starting one now but I thought I’d share my way of getting down to 10% or below.

I’ve done it before so I am at a bit of an advantage but this time around it was much more healthy and I’ve maintained more muscle and actually increased strength all the way through.

My calculations are based on that, at 10%, I weigh approx 175lbs at 5’11”. Not particularly muscular by any stretch but hey, I think I look pretty good on a beach. I NEVER drop my calories below 2100-2300 daily. My meals look like this:-

1 – Whey Isolate
4 egg whites plus 1 whole egg
Half a red grapefruit
55g Oats mixed with water

2 – 175g Sweet potato
150g mix of broccoli and cauliflower
220g Pollock/cod
5g Omega 3 oil

PWO – 55g Oats
Blend of whey/egg/casein powder
100ml skimmed milk

4 – 45g Brown basmati rice
Can of tuna
Kiwi fruit or small apple
5g Omega 3 oil

5 – 170g Chicken breast
150g fibrous veggies
1 TEAspoon natty pb

6 – 250g Cottage cheese
Casein Shake
TEAspoon natty pb

First 4 meals are 40g carbs, 40g pro and 8-10g of fat. Last 2 meals 40g pro, 8-10g fat and minimal carbs. Totals are approx 180g carbs, 240g pro, 55g fat.

I cheat once per week. One MEAL per week. Not really to keep me sane but to keep my other half happy. She thinks I have an eating disorder when I cut. But she eats chocolate everyday and won’t do without!

[Back In Black]

For all you guys who measure in cups, sorry I have no idea what the relevant conversions from grams are!

[Back In Black]

Training wise I try to lift 4 days per week. On 2 of these days (not legs) I do HIIT on a treadmill after I lift. On the other 2 days I try to do 20 mins or so low to moderate steady state cardio.

I start work at 6 am 4 days a week and my Mrs is out at 6am on 1 of the other days. So, a.m. fasted cardio can only really be done twice a week as long as I don't want a lie in. If I do it, my gym opens at 6 30 and I need to leave by 7.15 to get home to get my little girl up and look after her for the day. My fasted cardio is low intensity. I wear a heart rate monitor and keep my heart rate between 65-70% of it's max.

[gbrice75]

Man, your diet looks great. I'd probably ditch the milk, but that's just me because it really does bloat the sh!t outta me!

LOVE your macros. Pretty much exactly what i'd have at that caloric intake, and actually on my higher carb days, does look very similar although my fat macro is a bit lower.

So, what is the plan once you're finished with the cut? Do you plan to try and beef up a bit, or are you happy the way you are? Idk if you have any cycle history (or feel like discussing it here), but do you foresee AAS in your near future?

[Back In Black]

Milk doesn't really bother me and it's only 100ml. Makes my shake taste better!

When I finish? That was gonna be next Friday, my 40th birthday. But I reckon there'll be some damage done that weekend so I've decided to extend it til 10th Dec. I'm 3lbs ahead of my target and only 2lbs to go so shouldn't be too difficult. Reckon I'll maintain til Xmas so I know exactly what my maintenance calories are. Get Xmas out the way and then as lean gains as I can get.

AAS? Tried them and they are the only way I seem to get any size on. But I'll try through determined diet and a more powerlifting based routine for 3 months. TBH, the main reason I ain't posting pics is that I did something sill failing to PCT properly after a prohormone cycle and I now have gyno, partic on the right side, that's gonna need cutting out. Once the glands are gone I suspect I'll try a test based cycle. But no definite plans yet!

[Back In Black]

On the subject of milk, I haven't factored in macro's for my 6 cups of tea per day!

I'll just add a word on additional supplements. Pre fasted cardio I take in 10g BCAA's, 200mg green tea, 10mg B6 and a green tea pill. Pre lifting I take the caffeine, green tea and B6 and also Kre alkaly creatine. Intra workout I take 10g BCAA's. Post lifting kre alkalyn ceatine. Also pop a standard multi vit/min once a day.

No ECA, no clen, nothing else. If I wanted to get to 8%or below I would consider clen a very useful tool.

[gbrice75]

Milk doesn't really bother me and it's only 100ml. Makes my shake taste better!

Haha, just like you don't know the conversion to cups, I have no effing idea how much milk 100ml is!!! From what you're saying though, it sounds like very little - and agreed - skim milk makes the shakes taste 100% times better!!!!

When I finish? That was gonna be next Friday, my 40th birthday. But I reckon there'll be some damage done that weekend so I've decided to extend it til 10th Dec.

Haha, same thing i'd be doing, lol! Congrats man!!! The big 4-0, eh? Very nice... must feel great to put most 20 year old bodies to shame.

I'm 3lbs ahead of my target and only 2lbs to go so shouldn't be too difficult. Reckon I'll maintain til Xmas so I know exactly what my maintenance calories are. Get Xmas out the way and then as lean gains as I can get.

See, this ^^ shows maturity in this game. So many people, me included, have made the mistake of rushing and bouncing around between caloric intakes, never really finding out our true maintenance. Slow and steady is the way to go, kudos!

AAS? Tried them and they are the only way I seem to get any size on. But I'll try through determined diet and a more powerlifting based routine for 3 months. TBH, the main reason I ain't posting pics is that I did something sill failing to PCT properly after a prohormone cycle and I now have gyno, partic on the right side, that's gonna need cutting out. Once the glands are gone I suspect I'll try a test based cycle. But no definite plans yet!

That sucks man... for what it's worth, definitely can't tell any gyno from your avy.

On the subject of milk, I haven't factored in macro's for my 6 cups of tea per day!

I'll just add a word on additional supplements. Pre fasted cardio I take in 10g BCAA's, 200mg green tea, 10mg B6 and a green tea pill. Pre lifting I take the caffeine, green tea and B6 and also Kre alkaly creatine. Intra workout I take 10g BCAA's. Post lifting kre alkalyn ceatine.

No ECA, no clen, nothing else. If I wanted to get to 8%or below I would consider clen a very useful tool.

Agreed... not much use for the many people who want to use it and are 25% as they clearly don't know how to diet to begin with.

[Back In Black]

My avvy is 2006 my gyno is from being silly in 2009. It (I think) looks worse the leaner I get.

And yeah, it's great knowing your are in better shape than over 90% of guys younger than me!!!!

[Back In Black]

British pint is 568ml so it's about 20% of a pint. Macro's for 100ml are 5g carbs and 3.5g protein.

[gbrice75]

British pint is 568ml so it's about 20% of a pint. Macro's for 100ml are 5g carbs and 3.5g protein.

Ahh, ok - that's nothing then. 1 cup = 8oz = 8g protein and 12g carbs

[Papiriqui]

Dude 40 wow that is what i want to look like before i hit 30 and yes i am one of those 27yr old that is ashamed when i look at people like you. Truly an inspiration i plan to follow!!

[Blaz Kavlic]

Nice one Stem. I'm in the midst of achieving sub-10% now before I start my cycle. I'm nearly there, just got a few weeks to go. Always interested to see the strategies of others for getting below that 10% mark so keep us posted.

BK

[Back In Black]

What is your method Blaz?

I reckon my strategy as above could get me to about 8%. It may need an extra day or 2 of fasted cardio but I'm kinda running out of time and energy at the minute.

And Pap, if that's you in your avatar then I'd gladly swap my bodyfat for your size!!

[Papiriqui]

Yeah thats me but hopefully it will look as shredded as yours in a few months! Fantastic work SteM

[gbrice75]

And Pap, if that's you in your avatar then I'd gladly swap my bodyfat for your size!!

x2!!!

[SlimmerMe]

Great to see what all you do by sharing with a log SteM~

[Blaz Kavlic]

What is your method Blaz?

I reckon my strategy as above could get me to about 8%. It may need an extra day or 2 of fasted cardio but I'm kinda running out of time and energy at the minute.

At the moment I have some carbs in the form of brown rice pre-workout which gives me some fuel during gym, and then I have a small amount of carbs post-workout (around 2pm). This is pretty much all the carbs i'm consuming all day. My mid arvo snack is normally just some tuna and cottage cheese and for dinner (around 6pm) i'm into grilled chicken breast and fibrous veg. I'm not eating any carbs after 2pm basically but am looking to reduce my pre-workout carb intake as well to cut even lower. I've replaced all the sugar in my diet (normally just with my coffee) with Splenda and have been keeping my protein intake up as well. My bung knee is slowly coming good so i've begun to run for 45 mins when I get home from work (around 5.30pm) so i'm burning up any excess energy from the day and its working well. I then have the early dinner at 6pm and play mind games with myself for the rest of the night in attempt to refrain from eating again! Its been damn hard work, but its paying dividends.

Overall I'm stoked with my progress so far because since i've had the knee injury and havent been doing cardio, i've still managed to drop from 95kg to 90kg in 3 months without losing muscle. This has been achieved through strict dieting and consistent lifting. Alot of my mates have been commenting on how lean i'm looking so thats inspiring me to push on. I'm aiming to finish my cut in 3 weeks' time., eat at maintenance for 2 weeks, and then up my cal intake when I start my cycle.

[Back In Black]

Blaz, with a diet that low in carbs do you 'refeed' at all? And you don't eat anything again after 6pm? What time is bed? Amazing, isn't it, how much cardio assists in fat loss with the right diet plan?!

[sheytoon]

Good to see you took my advise and started a log SteM

Diet looks awesome. Look forward to seeing what your workouts are like. As always I may have to 'borrow' some of your techniques

I'll be following you mate to see when you hit your goal. I can't wait till I hit the below 10% but like you say "slow and steady...."

And mate you look bloody good in you av... Didn't think you were near 40 at all!!

[Blaz Kavlic]

Blaz, with a diet that low in carbs do you 'refeed' at all? And you don't eat anything again after 6pm? What time is bed? Amazing, isn't it, how much cardio assists in fat loss with the right diet plan?!

Bed is around 10pm, but i've always got some cottage cheese in the fridge and sometimes have a few spoons of that if i'm feeling peckish, which is alot of the time. I rarely get dinner done and dusted by 6pm, so usually around half 6 or 7.

I've just started to replace the rice with veg now and am moving into an almost keto diet as of this week. Its only for the last few weeks of this cut though to try and shave off the last of the stubborn fat. I had a bit of back fat, like around the lower back and glutes, and the lower stomach seems to be the last thats coming off. My back is lean as now, so i'm getting there.

I do a refeed when I cant take it anymore. Usually around day 4. The refeed is clean and consists of brown rice and/or wholemeal pasta. Its fairly easy for me to maintain my weight without such strict dieting but the calorie deficit is needed at the moment in prep for my cycle which is why i'm going a bit crazy with it. Like your missus, my flatmate thinks I have an eating disorder too when she sees a dozen boiled eggs in the fridge and me polishing off a whole broccoli every night.

[Back In Black]

Current workout is pretty much

Monday
Incline Dumbbell press 30 degree angle 4 sets
Flat Dumbbell press 4 sets
Unilateral Incline cable flyes 2 sets
Standing straight bar bicep curls 4 sets
HIIT 20 mins treadmill plus warm up and cool down.

Tuesday
45 mins low intensity treadmill

Wednesday
Barbell Squats 4 sets
Romanian Deadlifts 4 sets
Front Squats 2 sets
Split squats 2 sets
Weighted Triceps dips 4 sets
10-20 mins steady state moderate intensity cycle

Thursday
45 mins low intensity treadmill

Friday
Seated row neutral grip 4 sets
Wide grip Chins 3 sets
Neutral grip chins 3 sets
Partial deadlifts 4 sets
Abs& obliques 8-12 sets
20 mins steady state low intensity treadmill

Saturday or Sunday
Dumbbell shoulder press 4 sets
Side lateral raises or ez bar upright row 2 sets
Front dumbbell raises 2 sets
Face pulls 2 sets
HIIT 20 mins treadmill plus warm up and cool down

Alternate 6-8 reps one week and 10-12 reps the next.

So, other than 'Is that all you do for arms?', any questions/comments.

[--->>405<<---]

dang stem 40? u look good for 40 man.. glad to see all this info up here too

[sheytoon]

Hey SteM,

How you coming along with your cutting?

[Back In Black]

Pretty good, yesterday I was 1lb heavier than the leanest I've been in over 20 years ie my avi. I'll have my bodyfat calipered in the next couple of days and I'll try and get a couple of pics done tomorrow if I can and get them posted.

Training has been really consistent which is making a difference.

Then at the weekend it all goes wrong as my Mrs is taking me to London for my birthday treat. Then another 3 weeks cutting before maintenance.

[Back In Black]

Edit - double post

[gbrice75]

Looking forward to your pics!!!

I don't want to scare anybody... but after nearly 3 years of cutting bodyfat, I am FINALLY about to switch up to an 'add lean mass' type routine. 200lbs @ same or lower body by June is the goal... so just be forewarned - you all better watch out because ol' GB is gonna blow this shit outta the water!!!!!

Kidding of course.... just a little friendly competition to keep us all sharp.

[gbrice75]

Edit - Double Post - wtf!!! Something wrong with your thread Stem!!! :P

[Back In Black]

Looking forward to your pics!!!

I don't want to scare anybody... but after nearly 3 years of cutting bodyfat, I am FINALLY about to switch up to an 'add lean mass' type routine. 200lbs @ same or lower body by June is the goal... so just be forewarned - you all better watch out because ol' GB is gonna blow this shit outta the water!!!!!

Kidding of course.... just a little friendly competition to keep us all sharp.

Yeah, me too mate. Maybe not 200lbs but 190 or so. Well, I'm not getting any younger!!!

[Back In Black]

Edit - Double Post - wtf!!! Something wrong with your thread Stem!!! :P

Ha ha, user error mate!!!!!

[Back In Black]

Well, I turned 40 last Friday. I went to London. I ate what I wanted and when incl my birthday cake, burger, hot dog, lot's of croissants, crisps (chips to most of you), chips (fries to most of you, chocolate, white bread, hollandaise sauce, dim sum and a fabulous meal and wine at Gordon Ramsay's restaurant at The Savoy.

On Friday morning I weighed in at 174lbs. On Monday morning I weighed 178.25lbs!!!! Today, Wednesday, am back down to 174.75lbs.

I pretty much finished my workout cycle, nearly all lifts had stagnated, some had got weaker. So this week I continued only with the lifts that were still improving. For the next 2 weeks I am having a 'deload' period. It will be the last 2 weeks of my cut and I'm gonna do the same exercices as the workout cycle has been but drop the weights and up the reps to 15 or so.

Now, if I can convince my Mrs it's not weird to take pics to post for other guys on here to look at, then I'll get some done this week and post some more in another couple of weeks.

[Papiriqui]

Well, I turned 40 last Friday. I went to London. I ate what I wanted and when incl my birthday cake, burger, hot dog, lot's of croissants, crisps (chips to most of you), chips (fries to most of you, chocolate, white bread, hollandaise sauce, dim sum and a fabulous meal and wine at Gordon Ramsay's restaurant at The Savoy.

On Friday morning I weighed in at 174lbs. On Monday morning I weighed 178.25lbs!!!! Today, Wednesday, am back down to 174.75lbs.

I pretty much finished my workout cycle, nearly all lifts had stagnated, some had got weaker. So this week I continued only with the lifts that were still improving. For the next 2 weeks I am having a 'deload' period. It will be the last 2 weeks of my cut and I'm gonna do the same exercices as the workout cycle has been but drop the weights and up the reps to 15 or so.

Now, if I can convince my Mrs it's not weird to take pics to post for other guys on here to look at, then I'll get some done this week and post some more in another couple of weeks.

That just made me crack up lol.

[bavz01]

Stem where u get your green tea??

[Papiriqui]

Stem where u get your green tea??

You mean green tea extract??

[bavz01]

That the 1 pap.

[Back In Black]

I get it from myprotein. But you need a min order to save on shipping. I also get my BCAA's, additional leucine, whey isolate, caffeine tabs and egg whites from there. So I always have the minimum order. They also do nice big tubs of natty pb.

[--->>405<<---]

hmm myprotein.com?

btw stem thats funny about the pics and ur mrs.. i get made fun of by friends at work.. they pull up beside me and ask if im still looking at half naked men all day LOL

[Back In Black]

Yeah that's the website. I use other brands for my post workout matrix and for my casein but they get my orders for everything else.

Having been ill, needless to say, I haven't got pics done. I'll get some training done and dieting back on track and get some done before Xmas, I reckon I'm as lean as I've ever been!

[Papiriqui]

Have tou guys tried bodybuilding?? I get everythin from there, its at my door step in 3 days, prices are cheap i think and they give you free stuff after certain amounts like passed 75$ or 150 , you get to choose like tahirts, bottles, gym bags, etc shipping is always less than 10 bucks most of the time is 5

[bavz01]

Stem what's best u think the powder or tablet??

[bavz01]

Sorry bro that was about the green tea?? Same with bcaa cap or powder???