Subvertio's Weekly Cutting Journal-no AAS, Diet + Exercise Only.

[Subvertio]

Here is my starting point:
Motivating Photo's

6/27/2011 - 33 y/o - 193lbs - 5'10"

Projected Goal: "ALL ABS" Showing by February - May 2012
Week IF 1.5lbs Date IF 2lbs
1 192 06/27/11 192
2 190.5 07/04/11 190
3 189 07/11/11 188
4 187.5 07/18/11 186
5 186 07/25/11 184
6 184.5 08/01/11 182
7 183 08/08/11 180
8 181.5 08/15/11 178
9 180 08/22/11 176
10 178.5 08/29/11 174
11 177 09/05/11 172
12 175.5 09/12/11 170
13 174 09/19/11 168
14 172.5 09/26/11 166
15 171 10/03/11 164
16 169.5 10/10/11 162
17 168 10/17/11 160
18 166.5 10/24/11 158
19 165 10/31/11 156
20 163.5 11/07/11 154
21 162 11/14/11 152
22 160.5 11/21/11 150
23 159 11/28/11 148
24 157.5 12/05/11 146
25 156 12/12/11 144
26 154.5 12/19/11 142
27 153 12/26/11 140
28 151.5 01/02/12 138
29 150 01/09/12 136
30 148.5 01/16/12 134
31 147 01/23/12 132
32 145.5 01/30/12 130
33 144 02/06/12 128
34 142.5 02/13/12 126
35 141 02/20/12 124
36 139.5 02/27/12 122
37 138 03/05/12 120
38 136.5 03/12/12 118
39 135 03/19/12 116
40 133.5 03/26/12 114
41 132 04/02/12 112
42 130.5 04/09/12 110
43 129 04/16/12 108
44 127.5 04/23/12 106


I have never seen my abs and I don't plan on dying without seeing them. I believe I can get them out by my 34th birthday, without an AAS cycle. I have never had the right diet my entire life.

Goal Plan Summary:
Minimum 8 High Protein Meals/snacks a Day with lots of fiber:
Daily caloric Deficit ranging from 1600-1800 Calories A Day with minimum of one hour of Cardio a day at 140 bpm heart rate.
Goal Ratio of Proteins/Carbohydrates/Fats 50/20/30
Rotate proteins from red meats/poultry/fish to reduce allergies and diet boredom.
1 Cheat Meal Per Week.

Depending on Progress I may increase calories to 2000 while doing AM cardio PM Weight training (Squat, Deadlift, Bench only). I believe have a weak foundational LBM. I want a bigger chest and shoulders and larger legs. I don't wanna be the dude with big upper body and tiny legs.

Please help me tune for my weekly weigh in.

Wish me luck!
-Subvertio

[auslifta]

Good luck. Cals seem low. Don't ever think maybe "just one week of eating bad" wont hurt. It wont put your goal back one week, it will push it further 3 weeks+. Keep a plan for the week, and stick to it. The fat loss won't be as liner as you have planned. Don't get hung up on the scale numbers. Some weeks you won't lose any. Dont get disapointed by a small loss either, a loss is a loss. Do a photo log every 4 weeks. cycle your carbs and mix up your training.

[SlimmerMe]

GOOD LUCK!

You came to the right place. Steady is the key. Consistency. And you will cross the finish line.

[Subvertio]

Good luck. Cals seem low. Don't ever think maybe "just one week of eating bad" wont hurt. It wont put your goal back one week, it will push it further 3 weeks+. Keep a plan for the week, and stick to it. The fat loss won't be as liner as you have planned. Don't get hung up on the scale numbers. Some weeks you won't lose any. Dont get disapointed by a small loss either, a loss is a loss. Do a photo log every 4 weeks. cycle your carbs and mix up your training.

Roger that, Yes I do realize the penalties for Fn up! Yes I know it won't be linear and I'm likely gonna hit a plateau at some point. I will do variations on the workout. I am having a bit of trouble cramming down 2000 calories even with protein shakes but I will try to compensate as I get better. My goal is to get 220g's of protein in a day but this is hard for me eating when I'm not hungry. I am realizing though if you're hungry its too late.

[Subvertio]

I am nearly the same weight despite working my ass off. I am going to continue to maintain the diet as I think there is some muscle growing from the squats, dead lifts and fasting cardio. I guess I won't see results for a few weeks. I'll keep at it. I have been very sore most of the week which means I did make some progress. I'll keep trying to use compound movements to get sore at for the week again and grow some more muscle to increase my metabolism.

[Subvertio]

I just realized I was 193 last week so I did lose weight yipee!

[Twist]

Don't watch weight so closely. It is one of the many tools used to assess your progress. It is not the defining tool. Goodluck bro. Stick with it and you will do well.

[Subvertio]

Don't watch weight so closely. It is one of the many tools used to assess your progress. It is not the defining tool. Goodluck bro. Stick with it and you will do well.

Yeah really. I am just learning that. There is no physical way I could engineer a caloric deficit and not change in the last few weeks. 60 minutes cardio in the am and another hour of weight training at night has got to be doing something. I notice I am having to work much harder to get my heart rate up so my body is adjusting. I do feel pretty good otherwise with the diet advice through these forums.

[Subvertio]

Just to be sure I am on the right track I am getting a male blood panel done by a physician that specializes in hormones. I am doing an insulin resistance check along with thyroid and other blood tests, testosterone , free testosterone, estrogen, and many others. I already got the results of the testosterone and free testosterone and I am slightly above the mid range for average males. The stickies on the anti-aging forum say I should be ideally in the upper 1/3. The Doctor already said that this might be low and is continuing on waiting for further blood work results. I think he might be on to something as this is his specialty. He also said that whey protein doesn't burn fat as well as soy protein. He says YES soy has the slightest amount of estrogen in it but in order to make it worrisome it has to be processed in a lab in order for it to cause problems. He also said if I am deficient in the testosterone area that I won't have to work as hard to keep the fat off as the T just burns it off as I eat properly. He is focusing on what burns the fat naturally instead of putting emphasis on an unsustainable biggest-loser like workout routine.

[Buddhabody]

Good luck and you got my support!!!!!!!

[Subvertio]

I went to a Doctor that specializes in Hormones and got a lot of blood work done. Testosterone , dihydrotestosterone, free testosterone, estrogen, prolactin...and much more. Everything came up normal EXCEPT my insulin levels. I don't make the criteria for being diabetic, but I make the criteria for being PRE-DIABETIC.

This is why I got fat!
The way they test for insulin resistance is the they take your fasting insulin, then you eat, then take you insulin again after 2 hours. This is called postprendial insulin. In my case the healthy range for insulin was suppose to be less than <17 iu/g. Before I ate it was okay at 4, but AFTER I ate it surged to 48! I found the key to my case! w00t!

Anyway I got a legit Rx from my doctor of Metformin for this and so far it has since dropped me to 189. I haven't seen the 80s in a year!

I have to stick with a lo carb diet for the rest of my life as I dodged a bullet finding out that I was going to get diabetes if I didn't watch out.

If you guys are having trouble shedding weight, be sure to see your doc if you want to eliminate insulin resistance as it can cause other problems like metabolic syndrome and weight gain. If you're doing an AAS cycle I imagine it would mean SERIOUS problems.

[Subvertio]

I went down without a perfect diet and no exercise from 191 to 186. I will be adding exercise next week as I just wanted to see if metformin alone would do it. It's working great. When I start working out I should be able to lose at least 1 lb a week consistently.

[gbrice75]

Don't watch weight so closely. It is one of the many tools used to assess your progress. It is not the defining tool. Goodluck bro. Stick with it and you will do well.

^^^ this 100%

I went down without a perfect diet and no exercise from 191 to 186. I will be adding exercise next week as I just wanted to see if metformin alone would do it. It's working great. When I start working out I should be able to lose at least 1 lb a week consistently.

Not sure how I missed your thread when you originally posted it, but i'm on board now. Personally I don't think you should be messing with metformin or any other compounds right now; you're clearly at a point where straight diet and exercise alone will work wonders. Like already stated earlier in the thread, slow and steady...

[auslifta]

Agreed, just keep at diet and working out. Don't mess with anything else. Keep up the good wprk!

[Subvertio]

Progress photo's here:
Recent photo's with pants on
My starting weight 193, current weight 183. That's slow progress.
I disagree entirely about compounds when you have the diagnostic criteria for insulin resistance. Insulin resistance can be caused by obesity alone but that is a downward spiral effect if you have nothing to counter-act the insulin spikes. Fat straight to your gut, even after eating a healthy meal. Metformin is safe, I got it through a prescription under a physicians care and millions of people are using it for their lifetime treatment for diabetes. I am not getting any side effects from the Metformin (except weight loss ) and its cheap with my healthcare.

At this point I can sweat for 2 hours a day in the gym and lose less FAT or I can take metformin, supervised and eat ice cream / fast food and lose more weight. In my particular case with the insulin resistance the best option is to control my insulin.