*KJ* Cutting Progress

[-KJ-]

So….Cutting time. And this will/may be my Log!

Keeping in mind this cut will begin this coming Monday, (taking the next three days off to recover/prepare) I am just getting this together so Im good to go. And still have a few issues to be ironed out. So here it goes.

Stats:
Weight – 177 lbs
BF – 24/25%
Fat mass – 44 lbs
Lean mass – 133 lbs

A note on the body fat: after 3-4 weeks on this cut (depending if you all think I need to) I may go and get a BOD POD test done for a full body comp analysis.
Will track progress with tape measurments/scales/pics etc…

Diet:
TDEE – 1800
Macro Breakdown(g): P- 230.5 C- 138 (98 from complex sources) F- 45.5 Cals- 1883.5
The macro breakdown is ~50/30/20.

Meal 1: Pre
30g Oats 5/20/2/117
1 Scoop Whey 24/6/3.5/108
2 Fish Oils

Meal 2: Post
2 Scoops Whey 48/12/7/216
45g Oats 7.5/30/3/175.5

Meal 3:
4oz Chicken 23/0/0.5/110
Tuna (Large) 33/0/1/143
150g S.Potato 3/30/0/130
100g broccoli 3/5/0/28
2 Fish Oil

Meal 4:
4oz Chicken 23/0/0.5/110
100g G.Beans 1/6/0/28
1oz cashews 5/9/12/155
2 Fish Oils

Meal 5:
4oz Chicken 23/0/0.5/110
100g G.Beans 1/6/0/28
1oz cashews 5/9/12/155
2 Fish Oils

Meal 6: (If I feel hungry)
Protein Blend 24/6/3.5/108

[-KJ-]

Workout:
So this is where I want advice or just general discussion.
For the first 4-6 weeks I plan on following a GBC Training. This will be in 1 of 2 formats.
NOTE: Workouts are examples only and are not put together.
Format 1:
Chest & Back
Flat DB Presses superset with Barbell Rows
3 Sets each / 8 - 12 reps per set / 60 seconds rest

Dips superset with Narrow Grip Chins
3 Sets each / 10 reps per set / 60 seconds rest

Hammer Incline Press superset with Deadlifts
3 Sets each / 8 - 12 reps per set / 60 seconds rest

Legs & Calves
Leg Extensions superset with Lying Leg Curl
3 Sets each / 10 reps per set / 60 seconds rest

Squats superset with Stiff Leg Deadlifts
3 Sets each / 12 - 15 reps per set / 90 seconds rest

Hack Squat superset with Standing Calf Raise
3 Sets each / 8 - 12 reps per set / 60 seconds rest

Delts, Triceps and Biceps
Barbell Shoulder Press superset with Barbell Curls
3 Sets each / 10 reps per set / 30 seconds rest

Rear Delt Machine superset with Tricep Pushdowns
3 Sets each / 8 - 12 reps per set / 30 seconds rest

DB Lateral Raise superset with Hammer Curls
3 Sets each / 8 - 12 reps per set / 30 seconds rest

Seated Tricep DB Extension superset with DB Shrugs
3 Sets each / 8 - 12 reps per set / 30 seconds rest

1-On 2-On 3-Off 4-On 5- Off 6- Off 7-Repeat (just example)



Format 2: This format is used more during this kind of split.
This is an example of one day and the format is super-setting an upper body exercise with a lower body exercise.

A1 - Step Ups 4 x 12 (20X) 60 sec
A2 - Chin Ups 4 x 10 (311) 60 sec

B1 - Lunges (dynamic) 3 x 12 (311) 45 sec
B2 - Incline Dumbbell Chest Press 3 x 10-12 (411) 45 sec

C1 - Seated Leg Curl 3 x 10 (401) 45 sec
C2 - Barbell Shoulder Press 3 x 12 (311) 45 sec

D1 - Seated Dumbbell Hammer Curl 2 x 10-12 (411) 30 sec
D2 - Lying Dumbbell Triceps Extensions 2 x 10-12 (422) 30 sec

This is an example of format two being done correctly.
http://www.youtube.com/watch?v=4q86yk_xRFU

After this initial WO period I intend to start a more traditional split.

Cardio – Well Im debatin this atm (whether I can fit into my new schedule) and is open for discussion... More on my schedule later.

[gbrice75]

Thorough. Why 'may' it be your log?

[-KJ-]

Thorough. Why 'may' it be your log?

Maybe too thorough GB? Sorry I just need to know exactly what I intend to do.
Does it seem ok though GB.. Your input greatly appreciated. It will be a log, that was just me being over thinking this.

[-KJ-]

Well Im off for the night guys. Hope to have a good discussion on this plan over the weekend and be ready to roll with it on Monday.
Take Care Now

[baseline_9]

Diet looks tidy and well balanced IMO

50/30/20 is a nice split for where your macros are.... I'm currently running a 50/30/20 at around 2200 and feel food with those macros....

Regarding the 6th meal.... If your hungry tough sh*t... Lol, hit your macros and your done.... I'm hungry plenty of times lol... U start eating stuff when your hungry (even just protein powder) and your going to reduce results.... A calorie is a calorie and when your trying to cut those extra calories are going to add up and over an extended time will make a difference..... Eating 'when your hungry' is also a great way to introduce bad eating habits....

Instead try and schedule a 'free day' or free meal once a week and follow IIFYM.... Be sensible but just hit your numbers... I did IIFYM on Saturday and had a whole pizza with 8oz chicken added on top, half a tandoori chicken (no skin), 2 protein shakes, 2 kiwi's, an apple, a twirl chocolate bar and a bucket of salted popcorn at the cinema... It felt good and I hit my macros almost bang on...


With regards to the training do what you want... Just train balls to the wall.... I'd personally rather see an upper/lower twice a week routine but its your call... You will get results with whatever you do if you train hard

Gd luck

[-KJ-]

Diet looks tidy and well balanced IMO

50/30/20 is a nice split for where your macros are.... I'm currently running a 50/30/20 at around 2200 and feel food with those macros....

Regarding the 6th meal.... If your hungry tough sh*t... Lol, hit your macros and your done.... I'm hungry plenty of times lol... U start eating stuff when your hungry (even just protein powder) and your going to reduce results.... A calorie is a calorie and when your trying to cut those extra calories are going to add up and over an extended time will make a difference..... Eating 'when your hungry' is also a great way to introduce bad eating habits....

Instead try and schedule a 'free day' or free meal once a week and follow IIFYM.... Be sensible but just hit your numbers... I did IIFYM on Saturday and had a whole pizza with 8oz chicken added on top, half a tandoori chicken (no skin), 2 protein shakes, 2 kiwi's, an apple, a twirl chocolate bar and a bucket of salted popcorn at the cinema... It felt good and I hit my macros almost bang on...

With regards to the training do what you want... Just train balls to the wall.... I'd personally rather see an upper/lower twice a week routine but its your call... You will get results with whatever you do if you train hard

Gd luck

So hit my macros I will cheers base. Have not thought of cheats yet but will figure it out when I get the plan down and maybe have 1 cheat meal implementing IIFYM.

Yeah workout is something I always over think..
Will look it over but will keep in mind the upper lower split. I have looked at your routine before but not sure on a cut but could be wrong!

Thanks base

[RaginCajun]

i am running the same macro split as well but not hitting my macros good enough

glad to see you back around and logging

keep it up

[-KJ-]

i am running the same macro split as well but not hitting my macros good enough

glad to see you back around and logging

keep it up

Yeah I understand I need to hit them regardless!

Cheers ragin

[-KJ-]

SO to keep posting my plan..
I intend to do a 10-15 minute warm up before each session and this will incorporate dynamic stretches and some light cardio.

PWO i will do some static stretching and may do some SMR 1-2 times per week on off days.

This is for flexibility purposes as I will set little goals in that department too..

[-KJ-]

Well cut gets underway tomorrow and am enjoying my last day off before its underway...

Just cooked up some chicken breasts and will cook green beans, broccoli and sweet potato tomorrow!

Cardio tomorrow is HIT PWO.
And the plan for workout is an upper/lower split. Each muscle done 2x weekly.

[-KJ-]

Also considering a GBC style full body training for couple weeks, progress to the upper lower and further on to a regular split!

Stats and measurements will be posted tomorrow.

[SlimmerMe]

Good luck KJ!

[-KJ-]

Good luck KJ!

Thanks slimmer... Will need all the luck I can get haha!

[-KJ-]

So cut begins today...

Just had my first meal. Oats and protein powder!
2 FIsh Oils, multi vit, vitamin c, zinc and magnesium, and a calcium supplement.

Feeling ready for this. Workout will be later today and I'd day DOMS will be bad :-)

[-KJ-]

So 28/1
weight: 177.0 lbs

Chest: 39
Waist: 38.25
Left Thigh: 24 Right Thigh: 24.5
Left Calf: 14.5 Right Calf: 14
L arm: 12.5 Right arm: 12.25

All measurements in the relaxed position.

[eazyduzit]

Good job mate! Diet looks sturdy.. I'll be sure to check in now and again to see your progress

[-KJ-]

Good job mate! Diet looks sturdy.. I'll be sure to check in now and again to see your progress

Cheers Bro.. Appreciate it.

[-KJ-]

Below is my proposed Upper/Lower split although i will add a day 2 for each to vary the exercises. A core and abs circuit will be added to lower day

Upper Day 1:
Bench Press 3X0 3x8
Pull Ups 3x8

DB Bench 3X0 3x10-12
Laterals 3X0 3x10-12

1 Arm Rows 3X0 3x10-12
Face Pulls 3x10-12

BB Curls 3-4X0 3x8
V Bar Dows 3-4X0 3x8

Lower day 1:
Squats 3X0 4x8

Lunges 3X0 3x10-12
Lying Leg Curl 3X0 3x10-12

Seated Leg Curl 3X0 3x10-12
Hypers

Leg Press 3X0 3x10-12
Calf Press 3X0 3x15-20

ABS.

Would love your input fellas.

[RaginCajun]

looks good KJ.

only thing now is to DO IT!

get it done!

[-KJ-]

looks good KJ.

only thing now is to DO IT!

get it done!

I plan on it ragin.

[-KJ-]

Ok so upper body day 1 done as posted above.

15 minute warm up on treadmill w/ some dynamic stretches.
15 minute HIT on elliptical.

Need help on a upper 2 and lower 2. All input and suggested exercises appreciated. cheers guys.

[-KJ-]

So guys.. had planned to do lower body 1 today but i woke up and my right elbow is swollen. it feels really soft as if there is fluid..

not sure how this happened but when i work chest and tri heavy i usually have a little tenderness in elbow..
I will take today off and rest it and see how it is.

Diet is 100%

[gbrice75]

So guys.. had planned to do lower body 1 today but i woke up and my right elbow is swollen. it feels really soft as if there is fluid..

not sure how this happened but when i work chest and tri heavy i usually have a little tenderness in elbow..
I will take today off and rest it and see how it is.

Diet is 100%

^^ make sure you adjust calories to an 'off day'.

[-KJ-]

Reduce carbs?? i was planning to drop the oats from my PWO shake and move the other 2 carb meals to meal 1 and 2

[gbrice75]

Below is my proposed Upper/Lower split although i will add a day 2 for each to vary the exercises. A core and abs circuit will be added to lower day

Upper Day 1:
Bench Press 3X0 3x8
Pull Ups 3x8

DB Bench 3X0 3x10-12
Laterals 3X0 3x10-12

1 Arm Rows 3X0 3x10-12
Face Pulls 3x10-12

BB Curls 3-4X0 3x8
V Bar Dows 3-4X0 3x8

Lower day 1:
Squats 3X0 4x8

Lunges 3X0 3x10-12
Lying Leg Curl 3X0 3x10-12

Seated Leg Curl 3X0 3x10-12
Hypers

Leg Press 3X0 3x10-12
Calf Press 3X0 3x15-20

ABS.

Would love your input fellas.

I don't understand the double numbers, e.g. 'bench press - 3x10 3x8' - please explain.

Re: upper day - are you doing flat barbell AND flat dumbbell presses? I'd switch one or the other to incline personally, maybe throw decline in every other workout.

I don't see any delt work other than face pulls... what about anterior and lateral delts?

You may want to think about switching curls for close grip chin ups. You'll get more back work out of it but still hit the bi's. Just a suggestion. I'd also likely swap V-pressdowns for a better/bigger movement for tri's.

Re: lower day - I wouldn't bother doing 2 leg curl exercises. If you really wanna hit em, you can go with stiff leg deads instead. Maybe rotate stiff leg/regular deads every other workout.

[-KJ-]

I don't understand the double numbers, e.g. 'bench press - 3x10 3x8' - please explain. The 3X0 is the tempo sorry GB should have been clearer

Re: upper day - are you doing flat barbell AND flat dumbbell presses? I'd switch one or the other to incline personally, maybe throw decline in every other workout.I will move one to incline

I don't see any delt work other than face pulls... what about anterior and lateral delts?I do have an upper 2 and lower 2 also but didnt have it ready when i posted these up.

You may want to think about switching curls for close grip chin ups. You'll get more back work out of it but still hit the bi's. Just a suggestion. I'd also likely swap V-pressdowns for a better/bigger movement for tri's.Maybe dips/Skull crushers here??

Re: lower day - I wouldn't bother doing 2 leg curl exercises. If you really wanna hit em, you can go with stiff leg deads instead. Maybe rotate stiff leg/regular deads every other workout.Think i had these added to lower 2 GB i will double check

see bold. cheers GB

[gbrice75]

see bold. cheers GB

Dips or Skull crushers would be great... better than v-pressdowns IMO. I can't personally do skulls due to a wrist/forearm issue... but if I could they'd be a go-to for me. You can also look at doing close grip bench press - you'll get a little more chest work out of it.

Got it, re: delts and SLDL.

[-KJ-]

Dips or Skull crushers would be great... better than v-pressdowns IMO. I can't personally do skulls due to a wrist/forearm issue... but if I could they'd be a go-to for me. You can also look at doing close grip bench press - you'll get a little more chest work out of it.

Got it, re: delts and SLDL.

Thanks again GB just got back to my computer and realised I updated the workouts to incorporate some of the changes you mentioned. I will post up the Upper/Lower day 1 and 2 so you all get a look at the full workout and exercises.

[-KJ-]

Upper Day 1:
Bench Press 3x8 (rotate with Decline every other week)
Pull Ups 3x8

Incline DB Bench 3x10-12 (Becomes Flat when bench is decline)
Laterals 3x10-12

1 Arm Rows 3x10-12
Face Pulls 3x10-12

EZ Curls 3x8
Skull Crushers 3x8

Lower day 1:
Squats 4x8

Lunges 3x10-12
SLDLl 3x10-12

Leg Press 3x10-12
Calf Press 3x15-20

Upper Day 2:
Incline Bench 3x8
Tbar Row 3x8

Wide Row 3x10-12
DB Flys 3x10-12

Shoulder Press 3x8-10
Shrugs 3x10

Chins 3xFailure
Rope Pulldowns 3x10-12

Lower Day 2:
Deadlift 3x6-8

Bulgarian Split Squat 3x10-12
Standing Calf Raise 3x15-20

Leg Ext 3x10-12
Lying Leg Curl 3x10-12

Abs will be done on Lower days and will be circuit fashion. Maybe 1 circuit of 3 exercises each Lower day done 3 times. the lifts will all have a 3-4 second eccentric and an explosive concentric. No pause at the top of the lift.

[RaginCajun]

Dips or Skull crushers would be great... better than v-pressdowns IMO. I can't personally do skulls due to a wrist/forearm issue... but if I could they'd be a go-to for me. You can also look at doing close grip bench press - you'll get a little more chest work out of it.

Got it, re: delts and SLDL.

that and reverse grip bench press also works well. feels weird at first but you will feel it

[-KJ-]

that and reverse grip bench press also works well. feels weird at first but you will feel it

Yeah done these before but didnt feel my tris were strong enough.

I think the workout above includes everything and it is even for everything. Hopefully LOL

[-KJ-]

Do today I dropped my carbs from my PWO shake and just had the protein shake..
Not sure if I should drop carbs from morning or 150g sweet potato.

[gbrice75]

Do today I dropped my carbs from my PWO shake and just had the protein shake..
Not sure if I should drop carbs from morning or 150g sweet potato.

When is the sweet potato normally eaten?

[-KJ-]

When is the sweet potato normally eaten?

Well if I workout early I have oats, the. Workout, have the PWO shake and the sweet potato is PPWO.

If its late in day oats at breakfast, sweet potato is pre workout and PWO shake.

[-KJ-]

....

[-KJ-]

So in the last few weeks I’ve gone from 26% > ~20%.
Fat Loss has stalled a bit. I stopped logging but ive got to a stage when I must be accountable now. Logging here will hopefully help me do that.

My typical day’s diet is:
Meal 1: Upon Waking
30g Oats 5/20/2/117
1 Scoop Whey 24/6/3.5/108
2 Fish Oils

Meal 2:
150g Tuna 39/1/1/170
Salad – Spinach/Peppers/Onion/Green Beans 3/22/0/101
1Oz Cashews 5/9/12/155

Meal 3:
150g Tuna 39/1/1/170
Basmati Rice 3/22/1/107

Meal 4: Immediately PWO
2 Scoops Whey 48/12/7/216

Meal 5: Within 1-1.5Hrs PWO
4oz Chicken Breast 24/0/1.5/108
150g Sweet Potato 2/27/0/114
100g Broccoli 3/5/0/28
2 Fish Oils

Meal 6:
4oz Chicken Breast 24/0/1.5/108
100g Broccoli 3/5/0/28
1Oz Cashews 5/9/12/155
2 Fish Oils

Totals: 227 / 141 (81g from complex sources) / 41.5 (6g from Fish Oil)
When I add the cals up it gives 1685 but thats not what the macros add up to be. Ive checked it over and its correct so how is that.

I take BCAAs intra workout.
This is almost everyday. Salad listed above can change with Cucumber etc…
On Saturdays I remove all complex carbs and extra fat sources and free up cals for a cheat meal which has been doing me good psychologically.

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

KJ what is ur weight? also how do u know ur 20%? seems like ur eating too little but i cant tell until i see what ur weight is

[gbrice75]

So in the last few weeks I’ve gone from 26% > ~20%.

Fcking awesome bro! How has strength been? Energy levels, etc?

Fat Loss has stalled a bit.

To be expected. Nothing works forever! UD2.0, should you decide to go with it, should take care of this.

I stopped logging but ive got to a stage when I must be accountable now. Logging here will help me do that.

^^ fixed. Not hopefully. It will.

[-KJ-]

KJ what is ur weight? also how do u know ur 20%? seems like ur eating too little but i cant tell until i see what ur weight is

Im 167-168 lbs rite now. A good guestimate from a fitness competitor I know. Also tape measurements and so on give me the same rough BF% so I judge from there. Not most accurate but its what I have rite now. Will do calliper readings soon.