SLFMADE'S 12 week CUT/PRIME LOG!!!

[slfmade]

Alright boy and girls....After bulking for the last 12 weeks it's finally time for me to start a cut. I'm pretty excited cause I don't like my bF being this high but after this most recent bulk I feel that by the time I get down to ~12% BF or so I'll be looking the best I ever have.

Current Stats:

Age: 31
Height: 5'9
Weight: 218lbs
Bodyfat: ~20%

Based on these figures I'm getting a TDEE of ~2600 calories a day. Is this what the rest of you are getting?

Goals:

My primary goal of this cut will be to maintain as much LBM as possible while dropping to ~12%BF. 10% would be great, but 12% is the goal. The secondary goal will be to prime for my next cycle which is probably gonna be Prop/NPP/Var. Still trying to decide between the NPP and Tren, but this'll be my first time with a 19nor so I'm leaning more to NPP.

Diet: I would hope that most of you know that I'm knowledgeable enough to calculate macro's and pick good food choices so I'm gonna simplify this by showing macro splits. If any of you guys have any questions feel free to ask.

Weeks 1-2 - A simple 40/40/20 split at 2100 calories - Will be a 500 calorie deficit.
Weeks 3-4 - I'm gonna run the same macro split and same calories but run it I.F. style.
Weeks 5-12 - I'll start a carb cycle in a High/Mod/Mod/Mod/Low/Low/Low format but also ran in a I.F. style.

My thought process on this is to slowly work myself back into it. Going from an 800 calorie/day surplus to a 500 deficit is gonna be pretty rough

Workout Routine:

If been running the PHAT program for the last 6 weeks or so and I'm loving it. I'll continue to do this throughout the cut. Here's the split.

Mon. - Upper Body Power Day
Tues. - Lower Body Power Day
Wed. - REST
Thurs - Back and Shoulders Hypertrophy
Friday - Lower Body Hypertrophy
Saturday - Chest and Arms Hypertrophy
Sunday - REST

Cardio -

Weeks 1-2 - 45 min fasted cardio/5 days a week
Weeks 3-4 - 60 min fasted cardio/5 days a week
Weeks 5-12 - 60 min fasted cardio/5 days a week plus 20 min PWO HIIT/3 days a week

Supplements - in addition to the standard multi vitamin, BCAA's, and omega 3,6,9; I'll also be running an ECA Stack for the first 4 weeks (mainly to help with appetite suppression) and I'll take a couple weeks off before starting clen/keto for the final 6 weeks

That pretty much should do it.

Here's some pics of me yesterday at ~20%BF.


cutstartingpic2 by slfmade1, on Flickr


Cutstartingpic1 by slfmade1, on Flickr


cutstartingpic3 by slfmade1, on Flickr[/QUOTE]

P.S. I'll be updating with Pics every 2 weeks.

[kronik420]

TDEE 2616 so yea that looks about right

good luck

[slfmade]

TDEE 2616 so yea that looks about right

good luck

Thanks Man. No luck needed though. Piece of cake! lol

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

good luck dude.. will be following

[-KJ-]

Solid plan bro! Looking good in pics already so after this cut you'll look sweet!

GL

[baseline_9]

I'd start you at no lower than 2600 calories to begin with m8.... Start too low and you have nowhere to go... Below Is the average I'd put you on to begin with....

220p
60f
300c

Shoot for 2600 and then create ur deficit with your training and cardio.... 1800 cals of cardio on top of your current PHaT routine will put you at about a 3500 deficit which should give you a weight loss of about 0.5% a week (which I recommend)...

A few other things...

Don't **** around with ur meal timing and all that crap.... Just hit ur macros and eat when you want... If u wanna do IF then do it....

Your getting ahead of yourself with the whole mapping out if cardio....

IMO cardio should be based on calories burned and not duration.... Cardio should also be kept to a bare minimum while keeping a weight loss of 0.5% a week... So don't plan to increase cardio.... Increase cardio when you need to increase cardio......

Modifications to macros and cardio should IMO be done on a weekly basis, usually looking at a 14 day trend....


If you want long term success with cutting don't shoot yourself in the foot to begin with by starting too low with calories and too high with cardio.... Do the bare minimum while eating the most...


Good luck whatever you decide to do....

[slfmade]

I'd start you at no lower than 2600 calories to begin with m8.... Start too low and you have nowhere to go... Below Is the average I'd put you on to begin with....

220p
60f
300c

Shoot for 2600 and then create ur deficit with your training and cardio.... 1800 cals of cardio on top of your current PHaT routine will put you at about a 3500 deficit which should give you a weight loss of about 0.5% a week (which I recommend)...

A few other things...

Don't **** around with ur meal timing and all that crap.... Just hit ur macros and eat when you want... If u wanna do IF then do it....

Your getting ahead of yourself with the whole mapping out if cardio....

IMO cardio should be based on calories burned and not duration.... Cardio should also be kept to a bare minimum while keeping a weight loss of 0.5% a week... So don't plan to increase cardio.... Increase cardio when you need to increase cardio......

Modifications to macros and cardio should IMO be done on a weekly basis, usually looking at a 14 day trend....


If you want long term success with cutting don't shoot yourself in the foot to begin with by starting too low with calories and too high with cardio.... Do the bare minimum while eating the most...


Good luck whatever you decide to do....

Really good advice. Seriously. I hadn't quite thought about it like that. I'll definitely add an extra meal or increase portions to up my cals to TDEE (2600). The only thing I'm unsure about or don't understand is the part about meal timing and I.F. The plan was to fast for 16 hours and squeeze all my meals into an 8 hour window. Why would this not be beneficial or a bad idea? Thanks for you help base. Always appreciate your input.

[baseline_9]

Really good advice. Seriously. I hadn't quite thought about it like that. I'll definitely add an extra meal or increase portions to up my cals to TDEE (2600). The only thing I'm unsure about or don't understand is the part about meal timing and I.F. The plan was to fast for 16 hours and squeeze all my meals into an 8 hour window. Why would this not be beneficial or a bad idea? Thanks for you help base. Always appreciate your input.

It's not a bad idea.... Just do what you want... Don't feel like you have to do anything with regards to meal timing or frequency.... Don't believe there is a magic formula.... If u like IF then do it... But it makes no difference....

One thing with regards to nutrient timing I would say is to keep the majority of your carbs pre workout (2hrs)... With the remainder of your carbs coming intra and post workout.... This will help with keeping performance up in the gym which will in turn increase the number of calories burned (because your working harder) and help to minimise LBM losses...

[slfmade]

It's not a bad idea.... Just do what you want... Don't feel like you have to do anything with regards to meal timing or frequency.... Don't believe there is a magic formula.... If u like IF then do it... But it makes no difference....

One thing with regards to nutrient timing I would say is to keep the majority of your carbs pre workout (2hrs)... With the remainder of your carbs coming intra and post workout.... This will help with keeping performance up in the gym which will in turn increase the number of calories burned (because your working harder) and help to minimise LBM losses...

Got it.

[slfmade]

Starting diet tomorrow. In the process of cutting the fat off 50lbs of chicken. Not looking forward to the next few hours!!!!

[-KJ-]

Starting diet tomorrow. In the process of cutting the fat off 50lbs of chicken. Not looking forward to the next few hours!!!!

How many chicken breasts is that? Each breast 4 or 6 ounces? How long you want the chicken to last??

[slfmade]

Ummm... don't really count the breast. I just buy 5 10lbs packages from walmart.

The longest part is trimming all the fat off. After that I boil the chicken in a massive pot, shred it, throw it in a huge skillet with whatever spices I want, after finished I separate it into 3.5 oz freezer bags and stick it in the freezer. I just pull out however much I need the next day the night before and I'm good to go for about a month.

[-KJ-]

Ummm... don't really count the breast. I just buy 5 10lbs packages from walmart.

The longest part is trimming all the fat off. After that I boil the chicken in a massive pot, shred it, throw it in a huge skillet with whatever spices I want, after finished I separate it into 3.5 oz freezer bags and stick it in the freezer. I just pull out however much I need the next day the night before and I'm good to go for about a month.

Never cooked that much at once before must try it! How much o your protein daily comes from chicken 50%??

[baseline_9]

I have done that cooking up chicken in bulk and freezing it deal b4.... Not a bad idea.... It does make for quick and easy meals....

Pull one out he freezer and microwave with some sauce while cooking up some rice... Makes a quick easy meal

[slfmade]

Give it a shot. The trick is to shred it. It keeps it from tasting dry for some reason. I would say closer to 75%.

[Capebuffalo]

: That's a great diet plan Slfmade. That's fvckin' ingenious, if I understand it correctly. It's a Swiss fvckin' watch.

Just playing. You have made great progress to this point. Now your taking it farther. I know you will do it. I will be watching your progress.

Btw I hate chicken with a passion. And it's the majority of my protein. Lol

[slfmade]

: That's a great diet plan Slfmade. That's fvckin' ingenious, if I understand it correctly. It's a Swiss fvckin' watch.

Just playing. You have made great progress to this point. Now your taking it farther. I know you will do it. I will be watching your progress.

Btw I hate chicken with a passion. And it's the majority of my protein. Lol

LMAO!!! One of my favorite quotes by far. As far as the chicken goes...try to shred it - makes it way better. I can't do chicken breast anymore unless it's shredded.

[Sgt. Hartman]

Good luck bud even though you don't need it lol

And next time don't let your bf get that high on cycle. It's counterproductive and nothing but a waste of time and effort IMO. Eating high enough over your tdee to get to 20% bf doesn't produce any better LBM gains than keeping your diet under control and maintaining bf.

[Capebuffalo]

LMAO!!! One of my favorite quotes by far. As far as the chicken goes...try to shred it - makes it way better. I can't do chicken breast anymore unless it's shredded.

If I could cook and shred it like a Mexican Restaurant I would enjoy eating it. You're right. For some reason it stays juicy shredded.

[slfmade]

Good luck bud even though you don't need it lol

And next time don't let your bf get that high on cycle. It's counterproductive and nothing but a waste of time and effort IMO. Eating high enough over your tdee to get to 20% bf doesn't produce any better LBM gains than keeping your diet under control and maintaining bf.

Yes sir!!!! lol Seriously though. I know you're right. I just wanted to make sure I made the most of it. And my appetite was through the roof on cycle.

[Sgt. Hartman]

I can't do chicken breast anymore unless it's shredded.

I'm shredded slfmade can you do me?

[slfmade]

I'm shredded slfmade can you do me?

Sure, but you'll have to kiss me on the neck first. lol

[slfmade]

Real Quick update - I'm not really in a posting mood today.

Down about 4lbs in the last 10 days so it's coming along. Will do a better update and post pics at the end of the week.

[Brazensol]

Four pounds in 10 days is good progress! How many cycles have you ran and how much lbm do you attribute to them? I am really looking forward to my fist cycle sometime next year. Keep up the great work.

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

git r dun dude!

[Sgt. Hartman]

Hellooooo?

[bikeral]

Well dude. Your are way bigger than your were when you joined the site. Looking good.