Cutting

[Tron3219]

Just wanted to start up a thread, mainly for myself documenting my cutting. I'm bout 4 weeks into it right now




6', 223
















6',213

Will post new pics every week

[Tron3219]

4 weeks in, went from no vascularity to veins in shoulders arms and slightly upper chest and calves.

[jpowell]

I'll follow along with you.

Them calves, bro gotta work on, unless they were not flexed.

Mayb they'll split as u cut.

Let's talk about ur macro cycle, mesocycle, and micro cycle goals.

Also stats.

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[gbrice75]

Looking good bro, keep up the hard work. Do you know your current BF%?

[Tron3219]

I'll follow along with you.

Them calves, bro gotta work on, unless they were not flexed.

Mayb they'll split as u cut.

Let's talk about ur macro cycle, mesocycle, and micro cycle goals.

Also stats.

Sent from my iPhone using Forum

Dude I hit my calves every 72 hours religiously. Along with my thighs. My family is cursed with small legs and broad shoulders lol

[Tron3219]

I just recently switched to a 60/20/20 split from a 40/40/20.

I used a caliper last night and was 15.4 on a 9-site. But that could b off. My wife did the spots I couldn't reach.

[jpowell]

I agree lol, as u have a nice back. Broad shoulders, nice traps, last poke a lil.

Ur legs will cum n due time, mayb overtraing. But idk for sure, I hit calls 3 days a weeks, quads and hams 2.

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[Tron3219]

I agree lol, as u have a nice back. Broad shoulders, nice traps, last poke a lil.

Ur legs will cum n due time, mayb overtraing. But idk for sure, I hit calls 3 days a weeks, quads and hams 2.

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I was hitting them once a week super heave and wasn't noticing a difference. I started hitting them every 72 hours. High weight low rep/low weight high reps alternating and I've grown them about 1/2" in bout 2 months.

[gbrice75]

Dude I hit my calves every 72 hours religiously. Along with my thighs. My family is cursed with small legs and broad shoulders lol

Try being cursed with small legs and narrow shoulders like me... I clearly picked the wrong hobby.

I just recently switched to a 60/20/20 split from a 40/40/20.

I used a caliper last night and was 15.4 on a 9-site. But that could b off. My wife did the spots I couldn't reach.

I think it's pretty close. Maybe a bit higher, but not by much.

Ur legs will cum n due time, mayb overtraing. But idk for sure, I hit calls 3 days a weeks, quads and hams 2.

Maybe, maybe not. Some people just can't grow calves for shit. IMO there really is no overtraining that group.

[jpowell]

60/20/20 is wat I'm thinkn bout switching to.

Yea I just thought bout how much sense that made...lol over training legs? Wen u literally havta go over and beyond to train them..

Solid advice jp!

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[Tron3219]

Try being cursed with small legs and narrow shoulders like me... I clearly picked the wrong hobby.

It could never b the wrong hobby for any body type. Yeah u may not have what it takes to b a pro, but the hobby isn't about that. It's about making what u have the best possible! Doin a good job!

I think it's pretty close. Maybe a bit higher, but not by much.

Well for my moral I'm gonna think 15.5! :P

Maybe, maybe not. Some people just can't grow calves for shit. IMO there really is no overtraining that group.

They will grow, I just have to figure them out lol I'll b honest. I used to not concentrate on them because they are harder to grow so I lost patience lol when in reality I should have been concentrating on them more! That's what I'm doing now!

[gbrice75]

They will grow, I just have to figure them out lol I'll b honest. I used to not concentrate on them because they are harder to grow so I lost patience lol when in reality I should have been concentrating on them more! That's what I'm doing now!

Slow, steady progressive overload works best IMO. Look at fat people; most of them have huge calves even when they eventually lose weight. Unfortunately, I wasn't one of them. I was fat (between 230-255lbs) for the better part of 15 years and still had skinny calves.... still do today. Meh.

[Tron3219]

Slow, steady progressive overload works best IMO. Look at fat people; most of them have huge calves even when they eventually lose weight. Unfortunately, I wasn't one of them. I was fat (between 230-255lbs) for the better part of 15 years and still had skinny calves.... still do today. Meh.

What's ur leg workout look like?

[gbrice75]

What's ur leg workout look like?

Mine's all over the place, lol. Meaning - it depends on what routine i'm running at any given time. Right now i'm training total body 3x weekly (M/W/F), so it's low volume/high intensity. Monday I hit front squats/hyperextensions/calves (seated press), today was barbell squats/lying leg curl/calves (seated press), Friday will be deads/leg press/calves (on leg press). Pretty basic stuff. Nothing fancy, only effective.

[Tron3219]

Yeah I'm not a fan of that fancy stuff either lol but I do always change lifts every week. However I do squats every leg day. My heavy days I do as high as weight as I can(with proper form) bout 4 sets of 4. Light days I do about 225 for 3 sets of 10 and go super slow and super deep (ass is like 2 inches off the deck). Guess ill keep doing this until I finish my cutting. Trying to get sub 10. Sometime after the first of the year I want to do a super lean bulk and go for like 5 pounds of solid quality lean muscle and try to stay under 12%.

[gbrice75]

Yeah I'm not a fan of that fancy stuff either lol but I do always change lifts every week. However I do squats every leg day. My heavy days I do as high as weight as I can(with proper form) bout 4 sets of 4. Light days I do about 225 for 3 sets of 10 and go super slow and super deep (ass is like 2 inches off the deck). Guess ill keep doing this until I finish my cutting. Trying to get sub 10. Sometime after the first of the year I want to do a super lean bulk and go for like 5 pounds of solid quality lean muscle and try to stay under 12%.

You sound like you're on my old schedule (which I hated) - cutting in the winter, trying to add mass in the summer. For the first time in years, i'm on the opposite schedule. Fat as fvck right now (ok, not really... but definitely uncomfortable) but starting an aggressive cut around February or so.

[Tron3219]

You sound like you're on my old schedule (which I hated) - cutting in the winter, trying to add mass in the summer. For the first time in years, i'm on the opposite schedule. Fat as fvck right now (ok, not really... but definitely uncomfortable) but starting an aggressive cut around February or so.

Well I like to bulk during the winter but my wife wanted to go to Rome for New Years and that was dab smack in the middle of my bulk cycle plans lol I was going to b naturally bulking till dec 1 then hit a test with dbol kickstart for 10 weeks then roll to prop for 4 weeks. But I was already gaining more bf then I like. So I decided I was gonna cut now and try and get to sub 10. Then when I get back from Italy start a prop/var and try to gain like 5 pounds. I'm gonna try and stretch the prop 10 weeks and run var the last 6. Then just work on maintaining it through summer and get back on the schedule.

[human project]

What's your leg workout look like??

[Tron3219]

What's your leg workout look like??

I work out heavy/light alternating every 72 hours. I do about 4 or 5 different lifts for each workout. Wide squat, close squat and hamstring curls are usually in every work out. The other two I typically alternate. I treat my calves as a different body part and lift them every 72 hours as well. Usually the day before leg day.

















Down to 211, works had me REAL busy, missed a few meals and two workouts. Fat loss has been a minimum in almost two weeks. Hopefully this coming week will bring prosperity.

[Tron3219]

Ha I guess it's only been almost a week since iu started this...felt like forever! Guess I'm not doin too bad then lol I fe like progress sucks lol

[human project]

I work out heavy/light alternating every 72 hours. I do about 4 or 5 different lifts for each workout. Wide squat, close squat and hamstring curls are usually in every work out. The other two I typically alternate. I treat my calves as a different body part and lift them every 72 hours as well. Usually the day before leg day.

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Down to 211, works had me REAL busy, missed a few meals and two workouts. Fat loss has been a minimum in almost two weeks. Hopefully this coming week will bring prosperity.

I'm hon a give heavy light alternating days a try. I usually just wait 5-6 days in between leg days but a light day might help them heal a little faster.

[Tron3219]

I have noticed I don't get near as sore, even after a grueling almost vomiting leg workout to failure

[Tron3219]

6 weeks in 208lbs

8 more to go I believe

[OnTheSauce]

Need to hit your legs differently and get those diamonds. On the leg press, trying moving your feet for each set to hit a different angle every time. And I find high rep drop sets on leg extensions killer

[awol]

Keep it up. Im in the same boat, hitting it hard.

[Tron3219]

i started an IF style diet a little while ago. i had been condensing my 6 meals a day diet to 3 during a 6-8 hour feeding window. i have also been working out 6 days a week hitting a major muscle group a day. well i have changed up my diet and training approach. just gonna give a run down of what im doing.

non lifting days:

30 minutes of fasted 15% incline at 3-3.5mph "cardio" (will consider increasing, but on a pretty good cal deficit these days)

about 1 hour after fasted cardio i will have a postworkout meal consisting of about 50% of my daily caloric intake:

12 oz boneless skinless chicken breast
125 g whole grain natural rice
1 scoop whey
1 scoop casein
4 tbsp natural pb
4 g efa (omega 3,6,9 in softgel)
4 g cla

the rest of my food will be split up into two meals of roughly the same portions

18 oz lean beef
255 g broccoli
1 tbsp evoo
4 g efa
4 g cal

total cal : 2235 (approx. 35% less then tdee)
carbs : 77g (12 coming from broccoli)
fats : 88 g
protein : 273g

lifting days:

directly after workout i will break fast and eat a postworkout

12 oz chicken breast
125 g whole grain natural rice
1/2 cup oats
1 scoop of whey
1 scoop of casein
4 g efa
4 g cla

the rest of my food will be split up as well but with no real orginization as long as its within my feed window

12 oz lean beef
250 g whole grain rice
1 1/2 cup prepared veggie (peas, potatoes, peppers)
3 whole grain tortillas
1.5 tbsp evoo

total cal : 2785 (approx. 10% less then tdee)
carb : 282g
fat : 71g
protein : 262

my workouts:

using a reverse pyramid method.

6-8 reps, 8-10reps, 10-12 reps...last rep of each set should be to failure

monday:
deadlift
5 minute rest
weighted chinups

wednesday:
bench press
calf raises
weighted abs exercise

thursday:
squats
5 minute rest
overhead press


going for more of simple w/o routine and push them to the max!

if anyone has anything to add or comment on, let them fly!

[Tron3219]

Weighed in at 205 this morning





















-TroN

[krugerr]

Looking good buddy!

Glad the IF us working for ya!

[Tron3219]

Looking good buddy!

Glad the IF us working for ya!

Thanks bud! I was hoping 200-205 would get me where I wanted to be, but I think I'm gonna have to drop down to like 195ish

-TroN

[OnTheSauce]

Can see improvement just from 208 to 205. Niceeee

[gbrice75]

Looking good bro. Just need to bring up the wheels IMO.

[Tron3219]

Looking good bro. Just need to bring up the wheels IMO.

Trust me, I know lol I'm trying, been trying. I hate wearing shorts! Haha I'm wheels impaired!

-TroN

[canesfan804]

Nice work Tron! Def see improvement. Id take some bird legs over this box shaped upper body Im carrying around. LOL

[martymcfly85]

Fisrt off i think your claves look better than most i see. Not bad imo. And second the shredding seems to be going very well. Keep it up. Good luck to ya

[Saltydog87]

Shredded

[Tron3219]

Just a quick update.

Weighed in at 202.5. Just started to take some creatine so I expect the scale to lie here shortly, I'll b primarily relying on visual cues. I've started to notice vascularity working up my legs from my ankles, my calves are starting to split as well. Starting to see the tear drops in my legs, even with my under developed legs. I have been concentrating on them on lift days. Vascularity has also started to show up in my hips and the vein running my biceps is extending into my shoulders. Have been cutting carbs down a tad bit as of late and my muscles seem a little flat. Contemplating a carb up day on squat day. Thoughts anyone?












-TroN

[Armykid93]

Good work dude. Subscribed

[HeadAndArm]

My muscles always seem to be nice and full after a high carb day. I usually eat pretty low carbs so my body goes nuts when I finally do eat carbs.

[bdos]

Great progress man, good work on the calves mine are like yours just take sooo long to see a change but if you can do it so can i!

[JR G lady]

I would def. carb up before squatting bro. Well it works for me at least. White rice or sweet potatoes an hour before training