Juggyk's 12 week natural cut

[juggyk]

STATS
AGE : 22
HEIGHT: 5'8
WEIGHT: 160 LBS OR 72 KGS
B.F : 15% (not sure)

START DATE : 25/02/13
END DATE : 19/05/13

The goal of this cycle is to reduce as much fat as possible while still gaining muscle mass.

DIET: I will be taking around 2500 cals daily which is 10% less than my maintenance cals. The macro split will be 40/40/20.
Protein sources: chicken breast, whole eggs, whey protein.
carbs: whole wheat flour, oats, veggies, kidney beans.

WORKOUT SPILT

MON - CHEST/CALVES
TUE - BACK/ABS
WED - DELTS/TRAPS
THU - BICEPS/TRICEPS/CALVES
FRI - LEGS/ABS
SAT - REST
SUN - REST

CARDIO - 20mins a.m/ 20 mins p.m

SUPPLEMENTS
1. Whey protein
2. Creatine monohydtrate
3. L- arginine
4. Multivitamins
5. Vitamin C
6. Caffeine

Suggestions are welcome,let me know if i need to change anything.

[juggyk]

Before Pics

[manmanman]

Good luck

[twitz]

Good luck Juggyk! I look forward to your process

[juggyk]

Good luck

Thanks bro..

Good luck Juggyk! I look forward to your process

thank you twitz

[ironman1982]

Good luck bro only thing I would change is your cardio 20 min am 20 min pm

Id do 40 - 50 min in 1 session could be better for fat burning in my opinion

Split looks good might try it myself when I change up

Good job keep us posted

[juggyk]

Good luck bro only thing I would change is your cardio 20 min am 20 min pm

Id do 40 - 50 min in 1 session could be better for fat burning in my opinion

Split looks good might try it myself when I change up

Good job keep us posted

Thanks bro...
The reason im doing cardio two times is bcoz longer duration cardio will result in muscle catabolism. If after a week i dont see much changes i will start increasing the cardio times by 5 mins per session till i start seeing changes.

[ironman1982]

Dont worry about catabolism unless your doing cardio for hours daily

Add glutamine and bcaas

You will be fine

Good job

[juggyk]

So today is day 1..

Woke up, had a protein shake and then did 20 mins of steady state cardio.

would be doing chest and calves today in the afternoon and then another cardio session later at night.

[MickeyKnox]

You appear to have decent genetics. Good luck. I think your results will be pretty good.

[juggyk]

You appear to have decent genetics. Good luck. I think your results will be pretty good.

thanks Mickey

[juggyk]

Did chest & calves today..

Flat bench press 4 x 6-8 reps
Incline b. press 3 x 6-8
Incline Flyes 3 x 10
Cable crossover 3 x 6

Standing calf raise 3 x 15
Seated calf Raise 3 x 15

[juggyk]

BACK & ABS

Single arm rows 4 x 8
wide grip pulldown 3 x 8
underhand pulldown 3 x 8
standing pulldown 3 x 8

On the last set of each exercise i performed a dropset.

cable crunches 3 x 15
oblique cable crunch 3 x 12

[juggyk]

Shoulders/traps

Db shoulder press 4 x 6
side raises 3 x 8
Cable front raise 3 x 6
rear delt cable cross 3 x 10

Dumbell shrugs 4 x 10

[juggyk]

Today i was feeling sick, so i took a day off.

[juggyk]

BICEPS & TRICEPS

Barbell curls 4 x 6
Incline Dumbell Curls 3 x 6-8
one arm cable curl 3 x 6-8

Triceps pushdown 4 x 6
Lying Triceps extension 3 x 8-10
Low pulley cable extension 3 x 6-8

[cj111]

Just a heads up , according to your stats you posted, 160lb roughly 15%, your maintenance cals are more like 2100ish.You wrote saying your maintenance was 2750?
Also, if you can lose fat and build muscle all natural , power to ya, its pretty tough to do.

[juggyk]

Thanks for noticing, its a miscalculation on my part, You are right it will be 2100 if I use my lbm to determine the maintenance. I'm taking 2200 cals as of now, not going for a calorie deficit in this cycle because I want to ensure that I'm not losing any muscles if not gaining. For fat loss i will rely on cardio.

[bdos]

Good luck man is your am cardio sesh fasted?

[juggyk]

Good luck man is your am cardio sesh fasted?

hey thanks bro.... i take a whey protein shake right after waking up, then i do my cardio.

[juggyk]

Quads & hams

squats 2 warm ups 3 x 5-6
one leg , leg press 3 x 8
leg extensions 3 x 6-8

Romanian deadlift 4 x 6-8
Lying ham curls 3 x 6

[juggyk]

Rest day...

[juggyk]

Chest
Flat bench 4 x 3-4
incline bench 3 x 4
Incline Flyes 3 x 5
Cable crossover 3 x 4-5

[juggyk]

Back
Singe arm Row 4 x 5
Wide grip pulldown 3 x 4
Standing pulldown 3 x 5
Straight arm pulldown 3 x 5

[juggyk]

Calves & Abs

standing Calves Raise 4 x 5
Seated Calves Raise 4 x 5

cable crunches 3 X 15
Hanging leg Raise 3 x 20-15

[juggyk]

Biceps & Triceps

Biceps curl 4 x 5
inclined Dumbell curl 3 x 5-6
single arm cable curl 3 x 5-6

Tricep Pulldown 4 x 3-5
Cable Rope tricep extension 3 x 5-6

[juggyk]

Im in week 4 now... the training is the same as above. the only change is im doing cardio only once a day.
Im still at 160 lbs and i can see changes lost a little bit of fat and muscles are starting to show up.

[juggyk]

legs
squats 4x 9-11
leg extensions 3x 10
hams curl 3x 10
walking lunges 3 x 10

biceps curl barbell 3 x 12
close grip bench 3 x 9-10
one arm preacher curl 3x 10-8
triceps pushdown 3x 10
cable bicep curl 3 x 9-7

[juggyk]

chest tri & bi's

benchpress
incline smith machine
cable crossover
inclined cable flye

triceps pushdown
overhead dumbell extnsn
lying cable extnsn

barbell curl
preacher curls

[Back In Black]

Any logging going on here?

[GirlyGymRat]

Any logging going on here?

Hopefully training hard!

[MickeyKnox]

Need some new numbers here Juggy!

[juggyk]

Hello guys im back....

[GirlyGymRat]

Hello guys im back....

How goes it!

[juggyk]

Pics are here for your viewing pleasure.. enjoy

[Back In Black]

Well done buddy Always looks better when you have a side by side shot.

[bdos]

Great work man you did well

[austinite]

Nicely done, jug.

[GirlyGymRat]

Looking improved! Nicely done!!!

[Bmwgirl11]

Well done string finish