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  1. #1
    tarmyg's Avatar
    tarmyg is online now Knowledgeable Member
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    Cutting Diet - Progress log

    Hi guys,

    Here is my cutting logs. Any feedback is appreciated.

    Logs are updated once per week on Sundays.

    Cutting Diet - Body Values: Google Spreadsheet

    Cutting Diet - Food: Google Spreadsheet

    I will move this thread to the Anabolic part once I start the Test-E phase.

    Thanks
    ~T
    Last edited by tarmyg; 06-04-2013 at 01:28 AM. Reason: Made post easier to read

  2. #2
    michaelawlker's Avatar
    michaelawlker is offline New Member
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    I have read your post and also seen your progress sheet. I want to tell you thar you are going on right way in your cutting diet. Cutting steroids are also will help you yo manage your body level.

  3. #3
    tarmyg's Avatar
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    Updated!

    http://goo.gl/uL0Yx

    Thanks
    ~T

  4. #4
    poison is offline Junior Member
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    Looks really well organized. Good progress in the first week. I usually aim for 2 lbs/ week, but I've never cut with compounds so I'm guessing you can safely lose more than that without losing muscle.

  5. #5
    tarmyg's Avatar
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    Updated!

    http://goo.gl/uL0Yx

    Note: Bad week for some reason but want to push at least one more week before I start using compounds as I want to make sure I squeeze everything I can out of the diet. I will cut fat calories with 100 this week.

    Thanks
    ~T

  6. #6
    tarmyg's Avatar
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    Updated Diet:

    Diet (Workout Days)
    Breakfast
    2 Eggs 180kcal
    2 Egg whites 48kcal
    1 Banana 130-150kcal
    1/3 cup Almond Milk
    2tbsp Blueberries
    Vitamins
    Total 378-391

    Snack
    Protein shake 200kcal
    Total 200

    Lunch
    2 eggs 180kcal
    2 egg whites 48kcal
    Nuts 100kcal
    Total 428

    Snack
    4 Babybel Light 200kcal
    Total 200

    Dinner
    200g Salmon 432kcal
    Nuts 100kcal
    Broccoli 32kcal
    Total 564

    Snack
    Protein bar
    Total 230kcal

    Total 1900

    Diet (Resting Days)
    Breakfast
    500grams of eggwhite 240kcal
    Nuts 60kcal
    Vitamins
    Total 300

    Snack
    Protein shake 200kcal
    Total 200

    Lunch
    500grams of eggwhite 240kcal
    Nuts 60kcal
    Total 300

    Snack
    6 Babybel Light 200kcal
    Total 300

    Dinner
    200g Salmon 432kcal
    200g Broccoli 68kcal
    Total 500

    Snack
    Halloumi cheese
    Total 200kcal

    Total 1800
    Last edited by tarmyg; 06-02-2013 at 03:03 AM. Reason: Updated again after "Back In Black" suggestions

  7. #7
    Back In Black's Avatar
    Back In Black is offline Beach Bodybuilder ~Elite-Hall of Fame~
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    How big are your eggs? 2 egg whites even for an extra large egg will only yield approx 8g protein (32 cals).

    No veggies?

    Why such a limited amount of carbs?

    I'd swap your cheese for walnuts/almonds/pumpkin seeds.
    Last edited by Back In Black; 06-02-2013 at 02:08 AM.
    NO SOURCES GIVEN

  8. #8
    tarmyg's Avatar
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    Updated diet again!

  9. #9
    tarmyg's Avatar
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    Added Diet list in the opening remark that automatically calculates my macros.

    http://goo.gl/JMCDu

  10. #10
    tarmyg's Avatar
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    Hi,

    I tweaked my food a bit, any feedback would much appreciated!

    Google Spreadsheet

    Thanks
    ~T

  11. #11
    tarmyg's Avatar
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    Updated.

    My wife is having a hard time using the calipers to measure the BF so I will ask at the gym this week. I know it is down but do not have an exact value.

    I am now using a 6-day workout split. The only change is that I have moved the Ab's into a separate workout on Saturday mornings.

    Lost 2.1lbs or 1Kg this week. See my progress sheet here: Google Spreadsheet: Body Values

    Thanks
    ~T

  12. #12
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    Diet tweaked after learning about cooked vs. raw egg protein content.

    ~T

  13. #13
    tarmyg's Avatar
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    Tough day today. so damn hungry I am about to chew my arm off. Just had to post here to not walk over to a vending machine and eating everything inside. Have these days sometime, just have to push through. AHHHHHHHHHHH!!!!!!

  14. #14
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    Your diet looks a little insubstantial, Im surprised you havent attempted to eat your wife whilst shes sleeping!

    Only one meal has flesh? Salmon... try and add more whole protein sources, you might find it fills you up, and as BiB said, Veggies, get as much of these in as you can!

    As you're cutting, I would probably suggest cutting the fruit out at breakfast, thats just a waste of calories, you dont need that sugar. Add in some wholemeal toast instead.

    Just some observations

  15. #15
    tarmyg's Avatar
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    krugerr,

    Drank water until I almost puked which held me over until Lunch about 20min ago

    I did modify the diet this week removing the Fruits adding in a slice of bread instead. Not changing anything except that unless fat-shredding slows down

    Appreciate the advice, always!

    Thanks
    ~T

  16. #16
    tarmyg's Avatar
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    Hi guys,

    I need your help (apparently). I really thought I had this figured out last week (And it's not my first rodeo) but this week I gained 0.5 lbs. I followed my diet religiously and what you see on my list is what I eat, no more, no less.

    Cutting Diet - Food: Google Spreadsheet

    It could be a simple plateau so I will start adding my cutting compounds but I really need some advice at the same time.

    Not added a new picture yet as that will come tonight.

    Thanks
    ~T

  17. #17
    tarmyg's Avatar
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    Hi,

    After last week when I gained 0.5 lbs I spent a whole day trying to figure out what to do. I probably should have only modified one thing but I ended up doing three.

    1. Sunday I carbed-up with massive amounts of pasta and BBQed Turkey to make my body think I am back to old habits.
    2. I cut even more cals from my daily intake and lowered the amount of carbs to 15g/day (see diet below).
    3. I added Clen 120mcg/day and Ketofien 3mcg/day.

    If this do not work I will be at a complete loss.

    Current diet (calling this insanity week)

    Breakfast
    Eggs
    Egg whites
    Babybel Light

    Snack
    Protein shake (gram)

    Lunch
    Eggs
    Egg whites
    Babybel Light

    Snack
    Babybel Light

    Dinner
    Salmon (grams)
    Broccoli (grams)

    Snack
    Babybel Light

    Breakdown

    Total Calories: 1753.5
    FAT: 93.339g (28.67%)
    CARBS: 15.56g (4.78%)
    PROTEIN: 216.71g (66.56)

    If you fancy a Spreadsheet you can see my diet here: Google Spreadsheet

    Thanks
    ~T

  18. #18
    krugerr's Avatar
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    Hey there buddy - just a quick one, did we calculate your TDEE? Can you remind me what it is?

    This diet is looking like a Ketosis diet now, and I have no knowledge on how these work and how they should be run. At ~15% bodyfat though I think you could still lose weight with a normal calorie deficit and a little cardio. Having never run a Keto diet though, I'll see if any others chime in, I know Tron is into Keto at the moment, I'll ask him to take a peak!

    -Krugerr

  19. #19
    tarmyg's Avatar
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    My TDEE is 2749kcal.

    Thanks
    ~T

  20. #20
    krugerr's Avatar
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    Quote Originally Posted by tarmyg View Post
    My TDEE is 2749kcal.

    Thanks
    ~T
    Thanks mate - Again, Im not sure if Keto diets are run differently, however 1000cal deficit is quite extreme. Too extreme a deficit will cause your metabolism to slow down eventually, and then what you think is a deficit is actually maintenance. 1000calories a day in deficit should net you around 2lbs a week loss, effectively you're 7000 calories down by the end of the week, I would probably consider upping your calories to around 2200 so that you average -500 cals a day. It'll be slower, but more sustainable.
    Cutting isnt a race, lose it slowly and properly and it'll stay off. If you try crash diet you'll just rebound.

    -Krugerr

  21. #21
    tarmyg's Avatar
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    Good point krugerr. I'll keep it the same this week and then I'll see about making any changes depending on the results. Very much appreciate the feedback.

    Thanks
    ~T

  22. #22
    krugerr's Avatar
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    Quote Originally Posted by tarmyg
    Good point krugerr. I'll keep it the same this week and then I'll see about making any changes depending on the results. Very much appreciate the feedback.

    Thanks
    ~T
    You're welcome, I do the best I can. I'm far from the expert though! Ill be following your progress!

  23. #23
    tarmyg's Avatar
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    Hi,

    I broke through last weeks plateau. Lost 2.1lbs or 1Kg this week. See the progress sheet and picture here: Google Spreadsheet.

    Thanks
    ~T

  24. #24
    tarmyg's Avatar
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    Hi,

    Lost 3.2lbs or 1.4Kg this week. See the progress sheet and picture here: Google Spreadsheet.

    Thanks
    ~T

  25. #25
    tarmyg's Avatar
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    Still sticking to my schedule but finding it very hard to figure out my BF %. Looking at the chart and measuring it myself I would figure it to be somewhere around 11.5-12 at the moment.

    Feeling a bit bloated today for some unknown reason and the second line on my Abs is almost not showing today. Perhaps I am just having that kind of day but I have a feeling something is a bit off. We shall see come weigh-in if I need to change something up.

    Guess I am getting a bit nervous also because I am closing in on the finish line.

    ~T

  26. #26
    tarmyg's Avatar
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    So today is a cheat afternoon. It is the 4th of July anyways and I decided to fast until this afternoon when I will have some hotdogs and such. Will probably impact the weigh-in this week but I am not missing this day for anything so. About to chew my arm off at the moment due to the fast. Arghhhhhhhhh!!!

    Happy Birthday America!

    ~T

  27. #27
    tarmyg's Avatar
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    Hi guys,

    This was a bad week. I had a feeling all week that something was off but can still not put my finger on it. Of course, with a cheat day a few days from the weigh-in that is sub-optimal at best but still.

    Gained 1.8lbs or 0.8Kg this week.

    Changing things up this week to make sure I keep shredding the fat.

    1. Adding 4 days of cardio
    2. Adding 20mcg of Clenbuterol for a total of 140mcg/day

    See the progress sheet and picture here: Google Spreadsheet.

    If someone see something obvious that is wrong in what I am doing feedback is always appreciated!

    Thanks
    ~T

  28. #28
    tarmyg's Avatar
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    If I could put into words how much I hate Cardiovascular training I would! Pushed through a first day of Cardio yesterday on the new week and it felt fine. Keeping heart rate around 165-170 during 20min on Elliptical machine. I m going to reach my goal if it will kill me, hopefully it will not come to that as it would be hard to appreciate a fit body from 6ft under.

    ~T

  29. #29
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    Pushed Leg's this morning and this is a cardio free day. I have started to update this thread much more as it is what is keeping me going at the moment. I am constantly refreshing this and seeing if there is something new posted :-) According to schedule I should be done with the cutting phase somewhere around July 25 but I am not 100% certain this will work but we shall see.

    ~T

  30. #30
    tarmyg's Avatar
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    Hi guys,

    I have moved my updates to a blog here: Anabolic Steroids - Steroid.com Forums - tarmyg - Blogs as I will be moving into a light bulk cycle in 7 days.

    Dropped 1.1lbs or 0.5Kg this week.

    Thanks
    ~T

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