Dom's Cutting Blog - Operation : Lean

Hey guys,

From what I have gathered, I am not yet ready for a AAS cycle. I am ready for what I'm calling a Pre-AAS Cycle. Basically I will be improving my diet, upping my supplementation and fine tuning my training. I would like to reach about 10 or 11% BF. I currently sit on 16 - 17%. Having read the great vascularity thread by the now banned gdevine, the amazing amino acid and supplement post by austinite and various other great threads on compounds such as clen and albut I have come up with the following changes and adjustments to my current training program.

I have looked through examine.com and webmd.com for any interactions of side effects and so far I am happy to proceed. My hope is that if I lay it out for the community to scruntinize they will hopefully see something I have missed.

The Supplement Stack

Monring

4mg Albuterol (Weeks 1-6)
Multi-Vitamin
1000mg L-Arginine
1000mg L-Carnitine

Afternoon

3mg Cialis
4mg Albuterol (Weeks 1-6)
1000mg L-Arginine
1000mg L-Carnitine
1000mg L-Citrulline
1500mg Horny Goat Weed

Evening

2mg Ketotifen (Weeks 3-6)
4mg Albuterol (weeks 1-6)
3mg Cialis
1000mg L-Tyrosine
3000mg Taurine
1000mg L-Arginine
1000mg L-Carnitine
1000mg L-Citrulline
1500mg Horny Goat Weed

Pre-Workout

200mg Caffine

Shake w/ Milk 2%
2g - Citrulline (1g in the BCAA brings the Citrulline dose to 3g in total)
2g - Arginine
1 Serving BCAA Plus (Which Contains - 4g Instantized L-Leucine 3g L-Glutamine 2g L-Valine 2g L-Isoleucine 1g Citrulline Malate 10mg Vitamin B-6)
1 Serving - Whey Isolate
5g Creatine Monohydrate

Post Work-Out

Shake w/ Milk 2%
1 Serving Whey Isolate
1g L-Arginine Powder
1 Serving BCAA's
5g Creatine Monohydrate

Diet

TDEE - 3574

Monday + Thursaday - Full Carb Day - 45% Protein / 40% Carb / 15% Fat

Tuesday + Friday - Half Carb Day - 65% Protien / 20% Carb (Mainly Taken Pre + Post Workout) / 15% Fat

Wednesday + Saturday - Low Carb Day - 75% Protien / 10% Carb (Mainly Taken Pre + Post Workout) / 15% Fat

Sunday - Whatever I feel Like

Training

Monday Afternoon - Sprint Training [1hr]
Monday Evening - Chest/Shoulders/Triceps [1hr]

Tuesday Afternoon - Crossfit Circuit [1hr]
Tuesday Evening - Back/Biceps/Forarms [1hr]

Wednesday Afternoon - Rest
Wedness Evening - Legs [1.5hrs]

Thursday Afternoon - Steady Run [1hr]
Thursday Evening - Rest

Friday Afternoon - Endurance March [2hrs]
Friday Evening - Chest/Shoulders/Triceps [1hr]

Saturday Afternoon - Back/Biceps/Forarms [1hr]
Saturday Evening - rest

Sunday Afternoon - Legs [1.5hrs]
Sunday Evening - Rest


Current Stats -

Age - 29
BF% - 16-17%
Weight - 80KG
Height - 5'11

Attachment 138942

And that is pretty much it. Some may look at the training and think it is too much, but being in the Military and especially an Airbourne unit my body is very used to training twice a day. The cardio in the afternoon Mon-Fri is part of work and can not be altered at all.

I didn't feel comfortable asking a friend to take a body shot of me lol so apologies for the shoddy camera work.

Above You will find a photo of how I stand now, please don't laugh at how small I am compared to some of you giants haha, once I reach my BF% then a new a new task begins, Operation : Lean Bulk! (With a little helping hand from some SARMs ;) )

I will update this daily with nutrition, supplement and training details and provide bi-weekly photo updates for the next 3 months to help track my progression.
I thank you for reading all this,

Dom

Welcome. What is your goal. Are you looking to gain muscle mass and size with a lean bulk? I'm confused. ...crazy mike

Ps: it just seems that it's all cardio and cross training and not much attention to lifting. I don't know how you train chest, shoulder and triceps in 1 hour. You're good with your cardio so you can work fast I see but. But very little attention to weight lifting, just by looking at it. Lifting is almost not a thought compared to all the time you spend. BUT I'm not sure of your goal on muscle mass. ....crazy mike

Based on your stats, your TDEE seems very high. How did you come up with it ?
Also from the looks of things id say you are a little less than 16-17%

How do you even remember what and when you should take - that's many supplements, i would not know why you pay much attention and money on stuff that may account for 5% difference. Lift heavy, get a baseline diet instead of revolving around those compli ated carb cycling. U could load on carbs once every 10 days or so, depending on progress

Youre seriously overloading your system with the type of training posted here. Presumably, muscle i secondary thought after conditioning and functionality? more of a side effect

You haven't posted the most important thing.... Macros...

What are your Macros?

And you NEVER get a day of eating 'what you feel like'..... Not productive at all.... Plan in a weekly carb refeed.....

As far as carb cycling, my option is to just keep everything pretty stable and maybe drop carbs by about 50g on non training days....

Quote:

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Originally Posted by crazy mike

Welcome. What is your goal. Are you looking to gain muscle mass and size with a lean bulk? I'm confused. ...crazy mike

Ps: it just seems that it's all cardio and cross training and not much attention to lifting. I don't know how you train chest, shoulder and triceps in 1 hour. You're good with your cardio so you can work fast I see but. But very little attention to weight lifting, just by looking at it. Lifting is almost not a thought compared to all the time you spend. BUT I'm not sure of your goal on muscle mass. ....crazy mike

---

Currently I am just looking to lose BF% down to about 10-11%. Once I have done that I will then start a lean bulk on a new program. I currently lift 6 days a week after work with a rest on Thursday. The cardio is dueto me working as a Paratrooper so I have no choice in it lol

Quote:

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Originally Posted by cj111

Based on your stats, your TDEE seems very high. How did you come up with it ?
Also from the looks of things id say you are a little less than 16-17%

---

I found a website where I entered my height, weight and weekly working schedule. Thats the number I got and it seems about right for the job I do.

Quote:

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Originally Posted by alex.mitev

How do you even remember what and when you should take - that's many supplements, i would not know why you pay much attention and money on stuff that may account for 5% difference. Lift heavy, get a baseline diet instead of revolving around those compli ated carb cycling. U could load on carbs once every 10 days or so, depending on progress

---

The supplements make a MASSIVE difference to my NO levels and blood flow, as well as other important health benefits. It's much more than a 5% difference, especially the pump I get pre-workout with my custom shake. I am not too knowledgable on dieting at the moment so I am really just sticking with what I know and chaning it as I get feedback.

Quote:

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Originally Posted by alex.mitev

Youre seriously overloading your system with the type of training posted here. Presumably, muscle i secondary thought after conditioning and functionality? more of a side effect

---

The training isn't hard for me to handle, I have been an Airbourne Trooper for almost 5 years now so my body is used to hard training twice daily. Currently my focus is on losing BF%, once that is down to where I wanna be then I will shift focus to lean bulking.

Quote:

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Originally Posted by baseline_9

You haven't posted the most important thing.... Macros...

What are your Macros?

And you NEVER get a day of eating 'what you feel like'..... Not productive at all.... Plan in a weekly carb refeed.....

As far as carb cycling, my option is to just keep everything pretty stable and maybe drop carbs by about 50g on non training days....

---

I don't really know what carb cycling is lol, my TDEE is currently 3574. So I was aiming to take on 3000 calories a day at a ratio of 1400cal of Protein, 1230cal of Carbs and 400cal of Fat. That value would have changed depending on what day it was. But you suggest just keeping it the same and dropping abit of carbs on non training days?

Last word from me. And I can't go into the specifics since you clearly don't have a handle as to how you can loose BF% while building mass. Building mas will be a key to having the strength and looks as you loose the BF and achieving your goal. I believe if you started to incorporate more mass building now you would feel much better, (not that you don't feel ok, but just better physically and mentally. Your added strength will help in what you do.
So way too much supplements, less will work better or as good, and not nearly enough weight training. Your goal, your body, but the majority rules here and here is where you came for some critiquing and advice. Research up and listen. I admire what you do, cool. ...crazy mike :)

Quote:

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Originally Posted by dom1983

Currently I am just looking to lose BF% down to about 10-11%. Once I have done that I will then start a lean bulk on a new program. I currently lift 6 days a week after work with a rest on Thursday. The cardio is dueto me working as a Paratrooper so I have no choice in it lol



I found a website where I entered my height, weight and weekly working schedule. Thats the number I got and it seems about right for the job I do.



The supplements make a MASSIVE difference to my NO levels and blood flow, as well as other important health benefits. It's much more than a 5% difference, especially the pump I get pre-workout with my custom shake. I am not too knowledgable on dieting at the moment so I am really just sticking with what I know and chaning it as I get feedback.



The training isn't hard for me to handle, I have been an Airbourne Trooper for almost 5 years now so my body is used to hard training twice daily. Currently my focus is on losing BF%, once that is down to where I wanna be then I will shift focus to lean bulking.



I don't really know what carb cycling is lol, my TDEE is currently 3574. So I was aiming to take on 3000 calories a day at a ratio of 1400cal of Protein, 1230cal of Carbs and 400cal of Fat. That value would have changed depending on what day it was. But you suggest just keeping it the same and dropping abit of carbs on non training days?

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At those numbers protein is way too high.... Almost double what I would recommend.... Drop your protein down to 200g and add the extra calories onto mainly carbs and then some fats....