12 Week Cut - Round 2 Progress Log

[LiL Chaser]

Short summary of Cut #1

Stats at 12 September 2011
Height: 154cm
Before Challenge Weight: 51.4 kgs
Age: 25

Objective: Lose fat while maintaining LBM

Mid-September last year I did the 12 week challenge together with my bf ‘Boxa06’. My training consisted of a combination of weights & cardio, 5 times a week, all that is logged in my bf's thread in the Members Cycle section logged as 2011/12 Summer Test Enanthate Cycle Log. Our diet structure had it's differences in particular with respect to my carbohydrate intake. This is one aspect of which I will be adjusting this time around. I was stubborn and despite the advice of my bf at the time I only had 1 serve of carbs (30g) in the morning each day and that was it. The rest of the day consisted of lean protein and fibrous vegetables. I now realise that because I was not consuming enough carbohydrates for my TDEE I found that I was extremely tired and hungry and plateaued too quickly. I’d still be hungry even after I’d eaten and found that I consumed large amounts of fibrous vegetables at and in between meals to compensate. My training sessions were full on and maybe due to such a low carb intake I may have not got the best out of them being so depleted and possibly putting myself into a catabolic stage, but in saying that I believe that I maintained most of my LBM as I my strength with weight training didn’t descend. At the beginning of this cut I didn’t take my BF% although down the track I had a BF% of 15%.

After Challenge Weight 47.2 kgs

Adjustments for Round 2 will be that I measure my BF% at the beginning, during and end; incorporate 2/3 short sessions of fasted cardio in the mornings; and consume carbohydrates not just in the morning but also pre and post workout.


Cut #2

Objective Lose fat while maintaining LBM
Stats at 1 October 2012
Height: 154cm
Weight: 52.4
Age: 26
BF%: 22

*chicken, meat & fish is cooked weight

[LiL Chaser]

Day 1 (01/10/12)
Weight: 52.4 kgs

8:45am Meal #1
15g WPC (P 12/C 0.75/F 0.7) with 25g Oats (P 3.2/C 13.7/F 2.3 )

Trained Shoulders & Triceps

Clean & Press – 5 Sets
Standing BB Military Press – 4 Sets
Tri-Set of Standing BB Front Raises; Military Press; & Up-right Rows – 3 Sets
Close Grip Dips – 5 sets
DB French Press – 4 sets
Standing BB French Press Super-Set with Bench Dips – 4 sets

Weight Session: 60 min
LISS Cardio Session: 20 min (walking 5kph on the treadmill on 7pt incline)

12.00pm Meal #2
70g Tin of Tuna drained (P 16.8/F 2.3) with 75g Brown Rice (P 4/C 30/F 1.3)

3.00pm Meal #3
70g Tin of Tuna drained (P 16.8/F 2.3) with 75g Brown Rice (P 4/C 30/F 1.3)

7.00pm Meal #4
80g Grilled Chicken Breast (P 24/F 2.8) & 200g Broccoli

10.30pm Meal #5
30g WPC (P 24/C 1.5/F 1.7)

P 104.8/C 75.95/F 14.7
Calories: 855.3

[LiL Chaser]

Day 2 (02/10/12)

30 min of LISS Fasted Cardio

Weight: 51.8 kgs

8.15am Meal #1
70g Tin of Tuna drained (P 16.8/F 2.3) with 75g Brown Rice (P 4/C 30/F 1.3)

11.10am Meal #2
80g (cooked) Grilled Chicken Breast (P 24/F 2.8) & 200g Broccoli

2.10pm Meal #3
70g Tin of Tuna drained (P 16.8/F 2.3) & 1 Cucumber

4.50pm Meal #4
70g Tin of Tuna drained (P 16.8/F 2.3) with 75g Brown Rice (P 4/C 30/F 1.3)

Trained Back

Wide Grip Pull-ups – 3 Sets
Reverse Grip Pull-ups – 3 Sets
Single DB Rows – 4 Sets
Tri-Set of Wide Grip Lat Pull Down; Cable Pull Overs; & Reverse Cable Flys – 3 Sets
Bent Over BB Rows Super-Set with BW Rows – 3 Sets
Dead Lifts – 3 Sets

Weight Session: 50 min
LISS Cardio Session: 20 min

8.00pm Meal #5
30g WPC (P 24/C 1.5/F 1.7) with 55g Oats (P 7/C 30/F 5)

10.30pm Meal #6
110g Kangaroo (P 33/F 1.7) & 150g Asparagus

P 146.4/C 91.5/F 20.7
Calories: 1137.9

[LiL Chaser]

Day 3 (03/10/12)
Weight: 51.8 kgs

7.30am Meal #1
70g Tin of Tuna drained (P 16.8/F 2.3) with 75g Brown Rice (P 4/C 30/F 1.3)

10.30am Meal #2
80g Grilled Chicken Breast (P 24/F 2.8) & 150g Broccoli

1.30pm Meal #3
70g Tin of Tuna drained (P 16.8/F 2.3) & 1 Cucumber

4.50pm Meal #4
70g Tin of Tuna drained (P 16.8/F 2.3) with 75g Brown Rice (P 4/C 30/F 1.3)

Trained Chest & Biceps

Flat BB Bench Press – 5 Sets
Incline DB Press Super-Set with DB Flys – 3 Sets
Strip Set of Pin Loaded Chest Press – 2 Sets
Single Standing DB Curls (palms forward & arms slightly bent at all times) – 4 Sets
Negative Single DH Curls – 4 Sets
Triple Drop Set of Hammer Curls with Static Hold using a weight plate – 2 Sets

Weight Session: 60 min
LISS Cardio Session: 20 min

8.00pm Meal #5
30g WPC (P 24/C 1.5/F 1.7) with 55g Oats (P 7/C 30/F 5)

10.00pm Meal #6
130g Grilled Ling Fish (P 26.6/F 2.6) & 150g Broccoli

P 140/C 91.5/F 21.6
Calories: 1120.4

[LiL Chaser]

Day 4 (04/10/12)

7:45am Meal #1
30g WPC (P 24/C 1.5/F 1.7) with 55g Oats (P 7/C 30/F 5)

Weight 51.8

11.00am Meal #2
70g Tin of Tuna drained (P 16.8/F 2.3) & 1 Cucumber

1.30pm Meal #3
80g Grilled Chicken Breast (P 24/F 2.8) & 150g Broccoli

4.30pm Meal #4
70g Tin of Tuna drained (P 16.8/F 2.3) with 75g Brown Rice (P 4/C 30/F 1.3)

Trained Legs

Hack Squats – 5 Sets
DB Squats Super-Set with Alternating DB Lunges – 4 Sets
Triple Drop Set Leg Extensions – 3 Sets
BB Stiff-Legged Dead Lifts – 4 Sets
Standing Single Hamstring Curls – 4 Sets
Laying Hammer-Strength Hamstring Curls 4 Sets

Weight Session: 50 min
LISS Cardio Session: 20 min

8.00pm Meal #5
30g WPC (P 24/C 1.5/ F1.7) with 55g Oats (P 7/C 30/F 5)

10.15pm Meal #6
100g Kangaroo (P 30/F 1.5) & 150g Broccoli

P 153.6/C 93/F 23.6
Calories: 1198.8

[LiL Chaser]

Day 5 (05/10/12)
Weight: 51.5 kgs

7.15am Meal #1
30g WPC (P 24/C 1.5/F 1.7) with 55g Oats (P 7/C 30/F 5)

10.30pm Meal #2
80g Kangaroo (P 24/F 1.2) & 150g Broccoli

1.30pm Meal #3
70g Tin of Tuna drained (P 16.8/F 2.3) & 1 Cucumber

4.40pm Meal #4
30g WPC (P 24/C 1.5/F 1.7)

7:40pm Meal #5
80g Grilled Chicken Breast (P 24/F 2.8) & 1 Cucumber

10.40pm Meal #6
100g Lean Beef Pattie (P 30/F 5) & 1 Cucumber

P 149.8/C 33 /F 19.7
Calories: 908.5

[LiL Chaser]

Day 6 (06/10/12)

30 min of LISS Fasted Cardio

Weight: 51.1 kgs

10.45am Meal #1
70g Tin of Tuna drained (P 16.8/F 2.3) with 75g Brown Rice (P 4/C 30/F 1.3)

1.30pm Meal #2
80g Grilled Chicken Breast (P 24/F 2.8) & 150g Broccoli

4.50pm Meal #3
70g Tin of Tuna drained (P 16.8/F 2.3) & 1 Cucumber

7.50pm Meal #4
80g Lean Beef Pattie (P 24/F 4) & 150g Broccoli

10.30pm Meal #5
30g WPC (P 24/C 1.5/F 1.7)

P 109.6/C31.5 /F 14.4
Calories: 694

[LiL Chaser]

Day 7 (07/10/12)
Weight: 51.1 kgs

9.30am Meal#1
70g Tin of Tuna drained (P 16.8/F 2.3) with 75g Brown Rice (P 4/C 30/F 1.3)

Trained Shoulders & Triceps

Seated DB Shoulder Press – 6 Sets Pyramided
Tri-Set of Clean & Press; Military Press; & Close Grip Up-Right Rows – 3 Sets
Tri-Set of DB Side Lateral Raises; Single DB Raises; & Clean & Press – 3 Sets
Weighted Bench Dips – 4 Sets
Giant Set of Dips; Standing BB French Press; Single Hammer-Strength Push Down; & Rope Tricep Extensions -3 Sets

Weight Session: 60 min
LISS Cardio Session: 20 min

11.30am Meal #2
30g WPC (P 24/C 1.5/F 1.7) with 55g Oats (P 7/C 30/F 5)

3.30pm Meal #3
70g Tin of Tuna drained (P 16.8/F 2.3) with 75g Brown Rice (P 4/C 30/F 1.3)

6.45pm Meal #4
30g WPC (P 24/C 1.5/F 1.7)

8:30pm Meal #5
110g Lean Steak (P 33/F 5.5), 100g Broccoli & 150g of Lettuce & Cucumber

11.30pm Meal #6
30g WPC (P 24/C 1.5/F 1.7)

P 153.6/C 94.5 /F 22.8
Calories: 1197.6

[LiL Chaser]

Day 8 (08/10/12)
Weight: 51.0 kgs

8.10am Meal #1
30g WPC (P 24/C 1.5/F 1.7) with 55g Oats (P 7/C 30/F 5)

11.10am Meal #2
70g Tin of Tuna drained (P 16.8/F 2.3) & 1 Cucumber

2.00pm Meal # 3
80g Grilled Chicken Breast (P 24/F 2.8) & 150g Broccoli

4:30pm Meal #4
2/70g Tin of Tuna drained (P 33.6/F 4.6) with 75g Brown Rice (P 4/C 30/F 1.3)

Trained Back

Wide Grip Pull Ups – 4 Sets
Reverse Grip Pull Ups – 4 Sets
Single DB Rows – 4 Sets Pyramided followed by 2 Strip Sets
BW Rows Super-Set with Bent Over DB Rows – 3 Sets
Bent Over Reverse DB Flys Super-Set with Shrugs - 3 Sets

Weight Session: 50 min
LISS Cardio Session: 20 min

8.00pm Meal #5
30g WPC (P 24/C 1.5/F 1.7) with 55g Oats (P 7/C 30/F 5)

10.00pm Meal #6
115g Lean Steak (P 34.5/F 5.75), 100g Broccoli & 150g of Lettuce & Cucumber

P 174.90 /C 93 /F 30.5
Calories: 1340.25

[LiL Chaser]

Day 9 (09/10/12)
Weight: 51.0 kgs

7.00am Meal #1
70g Tin of Tuna drained (P 16.8/F 2.3) with 75g Brown Rice (P 4/C 30/F 1.3)

10.00am Meal #2
80g Grilled Chicken Breast (P 24/F 2.8) & 150g Broccoli

1.00pm Meal #3
70g Tin of Tuna drained (P 16.8/F 2.3) & 1 Cucumber

4.30pm Meal #4
30g WPC (P 24/C 1.5/F 1.7) with 55g Oats (P 7/C 30/F 5)

Trained Chest & Biceps

DTP BB Chest Press Super-Set DTP BB Curls
Cable Flys Super-Set with Push Ups

Weight Session: 45 min
LISS Cardio Session: 20 min

8.00pm Meal #5
30g WPC (P 24/C 1.5/F 1.7) with 55g Oats (P 7/C 30/F 5)

10.00pm Meal #6
100g Grilled Chicken Breast (P 30/F 3.5) & 2 Cucumbers

P 153.6/C 93/F 25.6
Calories: 1216.8

[boxa06]

Good work so far! I'll be following..

[LiL Chaser]

Day 10 (10/10/12)
Weight: 50.7kg

7.45am Meal #1
30g WPC (P 24/C 1.5/F 1.7) with 55g Oats (P 7/C 30/F 5)

10.45am Meal #2
70g Tin of Tuna drained (P 16.8/F 2.3) & 1 Cucumber

1.45pm Meal #3
80g Grilled Chicken Breast (P 24/F 2.8) & 150g Broccoli

4.30pm Meal #4
2/70g Tin of Tuna drained (P 33.6/F 4.6) with 75g Brown Rice (P 4/C 30/F 1.3)

Trained Legs

Leg Press Pyramided – 6 Sets; followed by 3 Strip-Sets from max weight
DB Alternating Pulsing Lunges Super-Set with DB Stiff-legged Dead Lifts – 4 Sets
Standing Pin Loaded Leg Curls- 4 Sets

Weight Session: 50 min
LISS Cardio Session: 20 min

8.00pm Meal #5
30g WPC (P 24/C 1.5/F 1.7) with 55g Oats (P 7/C 30/F 5)

10.00pm Meal #6
120g Veal (P 36/ F4) & 2 Cucumbers

P 176.4/C 93 /F28.4
Calories: 1333.2

[LiL Chaser]

Just a note, 8 days into the diet I became extremely on edge, tempermental, snappy etc. Last time this occurred during the first cut I later realised it was due to the low consumption of fats. In order to help stabolise my hormones I started taking fish oil capsules which has saved me this time also!

[LiL Chaser]

I'm considering taking anavar this time around however, a lil hesitant as I don't exactly know a great deal about it. Would love to know of your thoughts on incorporating this. Thinking of taking it at the half way point for 6 weeks.