The_Asset`s Complete 8 week cutting Log (Workout, Supplements, Calories, Meal Plan)

Hello all,

so this is the first time I am going to be completely 100% strict with a cutting plan so I figured I would make a log to keep myself honest. I have been training for about 8 years now and have been fairly strict with diet in the past, however I have always let myself somewhat cheat here and there. I have been bulking (on a loose diet) for about 8 months now and have put on 16 lbs putting me at 200 lbs. My goal is to lose about 2 lbs a week, so 16 lbs total on this cutting plan. I am starting this cut in the last week of this month and I am hoping to weigh in at about 202-205 by then.

I intend to use this thread to track my progress and I may put on some pics later if I am not too lazy.

Stats:

Age: 27
Height: 5'11
Weight: 200 lb (hopefully 202-205 before cutting)
Bf %: ?? ( I would guess 12-14)
Cut Start Date: June 29, 2015

Workout Routine:

Regarding cardio, I am going to allow myself to choose what form of cardio to do on any given day (while restricting running to twice a week, 30 mins max to avoid completely deflating. I used to be a long distance runner and had thick legs and no upper body so I will be avoiding reverting back to that).

Monday
AM: Chest/Biceps/Core

Chest
Barbell bench press 8 8 8 8
Incline Dumbell Press 8/ 8/ 8/ 8/
Weighted Dips 8/ 8/ 8/ 8/
Cable Fly/Raise 8&8 8&8 8&8
Chest Fly (Drop Set) 6/8/10 6/8/10 6/8/10

Biceps
21's Straight Cable Curl 7/ 7/ 7/ 7/ 7/ 7/ 7/ 7/ 7/ 7/ 7/ 7/
Hammer Curl 8/ 8/ 8/ 8/
Barbell Pull/Gladiator Curl 8&8 8&8 8&8
Barbell Curl Dropset 6/8/10 6/8/10 6/8/10

Core
weighted crunch 15 reps/ laying leg raise 15 reps/ side plank 30 seconds per side. 4 circuits


PM: Cardio & Light Core
Cardio 40-60 mins Boxing/Running/ HIIT Running/Biking/Swimming
Core Vacum Excercises

Tuesday
Back
Barbell Pull 8/ 8/ 8/ 8/
Trap barbelll pull 8/ 8/ 8/ 8/
Lat Pull (Drop Set) 6/8/10 6/8/10 6/8/10 6/8/10
T Bar Row 8/ 8/ 8/ 8/
Straight Arm Pull down 10/ 10/ 10/
Dumbell Pullover 10/ 10/ 10/
Cable Pull 10/ 10/ 10/
Super Wide Lat Pulldown 10/ 10/ 10/
Single Lat Pull/ Reverse Fly 8&8 8&8 8&8



Wednesday
Fasted Cardio/Core (Light)
Fasted Cardio 40-60 mins Boxing/Running/ HIIT Running/Biking/Swimming
Core (Light) Vacum Excercises

Thursday
Lower Body/Upper Body/ Core
Deadlift 8/ 8/ 8/ 8/
Squat 8/ 8/ 8/ 8/
Front Squat 8/ 8/ 8/
Seated Leg Extension 10/ 10/ 10/
Hamstring Curl 8/ 8/ 8/
Calf Raise 8/ 8/ 8/
Back/Shoulder Superset 8&8 8&8 8&8
Tricep Superset 8&8 8&8 8&8
Bicep Superset 8&8 8&8 8&8

Core
hanging leg raise 15 reps/bicycle crunch 15 reps/plank (1minute) - 4 circuits & Vacum Excercises


Friday
Fasted Cardio/Core (Light)
Fasted Cardio 40-60 mins Boxing/Running/ HIIT Running/Biking/Swimming
Core (Light) Vacum Excercises

Saturday
AM: Shoulders/Triceps/Core
Shoulders
Seated Dumbbell Press 8/ 8/ 8/ 8/
Military Press (Dropset) 6/8/10 6/8/10 6/8/10 6/8/10
Arnold Press 10/ 10/ 10/
Gorrilla Press 10/ 10/ 10/
Front Pull/Lateral Raise 8&8 8&8 8&8

Triceps
21's (Straight Pressdown) 7/ 7/ 7/ 7/ 7/ 7/ 7/ 7/ 7/ 7/ 7/ 7/
decline skullcrusher 8/ 8/ 8/ 8/
Reverse Pull & Single 8&8 8&8 8&8
V Cable Pressdown Dropset 6/ 8/ 10/ 6/ 8/ 10/ 6/ 8/ 10/

Core
Cable Curl down 15 reps/ Cable Woodchoppers 15 reps/ Leg Raise Plank (1minute) - 4 circuits


PM: Cardio & Light Core
Cardio 40-60 mins Boxing/Running/ HIIT Running/Biking/Swimming/ 321 Workout
Core Vacum Excercises

Sunday
Rest


Supplements

AM:
Multi Vitamin (3 Scoops)
Omega 3 (1 capsule)
Glucosamine Sulfate (1 Scoop)
CLA (1 Capsule)
ECA (Ephedrine 24 mg, Caffeine 200 mg, 80 mg Aspirin)

Mid-Day:
Omega 3 (1 capsule)
Glucosamine Sulfate (1 Scoop)
CLA (1 Capsule)
ECA (Ephedrine 24 mg, Caffeine 200 mg, 80 mg Aspirin)


PM:
Multi Vitamin (3 Scoops)
Omega 3 (1 capsule)
CLA (1 Capsule)
L-Glutamine (5 grams)


Pre-Workout:
Beta-Alanine (4 grams)
AAKG (4 grams)
ECA (Ephedrine 24 mg, Caffeine 200 mg, 80 mg Aspirin)
Creatine (5 grams)
Taurine (5 Grams)

Intra-Workout:
BCAA (5 grams)

Post Workout:
Whey Protein (50 grams)
BCAA (5 grams)
Creatine (5 grams)
Taurine (5 Grams)

Daily Calories & Macros

I will be using the Mifflin- St Jeor calorie formula and subtracting 1000 calories daily to lose 2 lbs a week.

TDEE (Mifflin - St Jeor)

(10*kg) + (6.25*cm) - (5*age) + 5= BMR
909.0909091 + 1127.125 - 135 + 5 1906.215909

Multiplier TDEE
Moderately Active 1.55 2954.634659
Very Active 1.725 3288.222443
Extremely Active 1.9 3621.810227


Daily Calories Daily Calories Deficit Total Daily Calories
TDEE (Mifflin - St Jeor) 3288.222443 -1000 2288

Macros % Calories Grams
Protein 40 915.2889773 229
Carbs 40 915.2889773 229
Fat 20 457.6444886 51

Example Daily Meal Plan

Daily Meal Example
(Protein Carbs Fat Calories)
Meal 1
1/ & 1/2 Cup Egg Whites, 1/2 Cup Steel Cut Oats, 1/4 cup Spinach, 1tsp butter 52 60 8 520

Meal 2
86 grams chicken breast, 228 grams sweet potato, 1/2 cup mixed vegetables 28 59 3 375

Meal 3
150 grams tilapia, 35 grams whole wheat speghetti, 4 tsp butter 35 27 18 410

Meal 4
86 grams chicken breast, 228 grams sweet potato, 1/2 cup mixed vegetables 28 59 3 375

Meal 5
150 grams tilapia, 35 grams whole wheat speghetti, 4 tsp butter 35 27 18 410

Post Workout Shake
2 Scoops Whey Protein 50 0 0 200



Totals 228 232 50 2290
Goal 229 229 51 2288
Difference -1 3 -1 2

Notes

Will not consume any:

Alcohol
Added Sodium/Salt
Sauces

Additionally I am going to measure my weight weekly and adjust my caloric intake as needed.


So there it is, my complete 8 week cutting plan. If anyone has any questions or comments feel free to post them.


Only a few weeks left until 8 weeks of HELL

At a glance it looks like a well thought out plan! ill take a good read tomorrow mate! (few beers tonight)

good luck!

Quote:

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Originally Posted by energizer bunny

At a glance it looks like a well thought out plan! ill take a good read tomorrow mate! (few beers tonight)

good luck!

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Thanks!

sounds good I look forward to following your progress...good luck...

Quote:

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Originally Posted by ghettoboyd

sounds good I look forward to following your progress...good luck...

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Thanks a ton!

Looking good to me. Good Luck!

Thanks all,

well weighed in at 204 yesterday so I might actually be above my goal of 205 before I start which is good.

3 more weeks until cutting time :evil2:

Just read this again. You might want to hold off on the cutting agent until you stall so you have one more weapon in your arsenal, but that is up to you.

Update: Weighed in at 205 today. Considering I have 3 weeks until I start cutting I am going to see if I can get up to 210 before I begin. If not I will also be mroe than happy to start at 205.

Weak ass workout today, bench looked like this: 245 x 5, 250 x 4, 255 x3, 260 x2, 265x2. Then I tried to 1 rep 315 and lets just say I was happy to have the safety bars on lol. Those reps are down a bit from last week, too much beer a tequila this weekend. The tail end of this bulk is ending up being dirtier than a pair of hooker panties but thats alright, I don't mind being off diet for a bit before I go all out.

Quote:

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Originally Posted by tarmyg

Just read this again. You might want to hold off on the cutting agent until you stall so you have one more weapon in your arsenal, but that is up to you.

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Thanks for the suggestion, I thought of this as well. I am going to use ECA the full way way through due to how much fat I have to lose. what I might do however is stay to 2 doses a day for the first 1-3 weeks then ramp up to 3 doses a day for the remainder.

Well just. Few days in and I have already lost WAY more weight than I wanted to in the first week. Started at 196 Monday morning and weigh in at 190 this morning. I have followed my diet exactly as well as my workout routine. I going to do another weigh in Monday morning and go from there. I already feel super flat and way too skinny. I am not sure if it's mental or if I am just flattening out, either way changes need to be made. The only measurement I took Monday was of my arms and they are still the same 16 inches. I will take full measurents this coming Monday of neck, arms, legs, waist too make sure I am not losing too much size for the remainder of my cut.

I am going to make the following changes to the diet/training routine and go from there Monday;

1) cutting cardio back to twice a week. One 40 min session of HIIT running/boxing. And 30 - 40 min session of boxing. This way I am only training once a day.

2) additionally the cardio mentioned above shall only be done in a fasted state once a week to avoid going completely catabolic.

3) I going to recalculated daily calorie needs Monday using my new weight but a higher multiplier. I am aiming at adding about 50 grams more of protein daily.

4) adding a post workout carb in the form of waxy maize. Will add 25g of carbs to my post workout shake.

If anyone else has any suggestions please feel free to let me know. Also if anyone else has had this losing way too much weight too quickly problem and has some suggestions your advice is greatly appreciated.

Thanks all!!

Edit: change 5) in an attempt to keep my strength up I will also replace all drop sets with simple 4 sets 10 reps as heavy as possible.

I was also thinking about adding an Olympic lifting day to a cardio/core day to include deadlifts, clean and press, and push press. Do you guys think that would be overtraining at that point? Really I am for a partial substitute for a cardio only day because I feel like I am losing too much mass from running too much.

Thoughts??

You have all been extremely helpful thank you lol

Steady state, wouldn't run I've always found I lose some size with running.
I walk at an incline between 12-15 at 5.5km p/h for 30 - 1.5 hours depending on goals usually burn around 500 cals in 30 mins just above that actually

Quote:

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Originally Posted by mattybee123

Steady state, wouldn't run I've always found I lose some size with running.
I walk at an incline between 12-15 at 5.5km p/h for 30 - 1.5 hours depending on goals usually burn around 500 cals in 30 mins just above that actually

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Awesome man thanks for the input. Cardio is getting the axe. Think I'm gonna dial it back to at most 1 twenty minute HIIT sprint session and one 20-30 min boxing session a week. Gonna introduce a full body/ Olympic lift / core day to replace a cardio day. Will include, sumo deadlifts, clean and press, push press, weighted dips, weighted pull ups. Not sure about reps and sets yet, I will post the routine when I've figured it out for some feedback.

Hoping to still burn enough fat too actually see my abs again but not completely lose all my mass. Here's hoping!

Monday July 6/2015 Measurement Log

Weight 187.6 lb

Arms 16 inches
Neck 15 inches
Chest 42 inches
Waist 31 inches
Legs 24 inches

All these measurments were taken as soon as I woke up this morning so the weight is pretty low. I fluctuate hugely during the day, I will probably be up almost 5 lbs by the end of the day.

I am adjusting my calories to fit my TDEE based off of my new wait. I am going to take in exactly as many calories as I burn according to my TDEE of the Mifflin St-Jeor calculation.

TDEE (Mifflin - St Jeor)

(10*kg) + (6.25*cm) - (5*age) + 5= BMR
852.7272727 + 1127.125 - 135 + 5 1849.852273

Multiplier TDEE

Very Active 1.725 3190.99517

After a week I am going to see my weight and go from their for calorie increases and decreases. This week macros will be at 40/40/20 and next week I may switch it up to 50 protein / 20 carbs / 30 fat for optimal weight loss. I have never lowered carbs that low before though, so if I feel like I am losing too much muscle I will adjust.

Additional this week I a replacing a cardio session with a full body /Olympic lifting session to hopefully still burn fat and preserve/build muscle. Feeling like a skinny fat stupid **** today lol

Absolute shit workout today. Strength was down and for the life of me I could not get a pump in any muscle. Has anyone experienced this lack of pump before while cutting? Could it be a lack of sodium as I have completely cut that out of the diet?

It's really hard to find the sweet spot. I would get your workout set including cardio. Adjust your food to control weight loss or gain. It's easier to adjust one or the other ( workout/ cardio ) or ( diet ). When you tinker with to many things it gets confusing. I would start at one spot run it for a couple of weeks then adjust or not. I hope this helps.

Quote:

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Originally Posted by Joco71

It's really hard to find the sweet spot. I would get your workout set including cardio. Adjust your food to control weight loss or gain. It's easier to adjust one or the other ( workout/ cardio ) or ( diet ). When you tinker with to many things it gets confusing. I would start at one spot run it for a couple of weeks then adjust or not. I hope this helps.

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That is a really good point I appreciate the input. So with that in mind what I think I am going to do is put my cardio at 3x a week as my goal is fat loss. 1 - 30 min steady state session on the bike right after my full body workout, 1 - 30 min session of boxing in the pm on back day and 1- 30 min session of jogging or boxing on a sole cardio day. I will hold my cardio at that for at least the next two weeks and just adjust my calories accordingly.

Additionally I have played with my macros a bit and I am now eating 50% protein 30% carbs 20% fat. Again I will hold the macros themselves for at least the next two weeks but I may drop or add calories as needed from 3190 depending on what I weigh in at on Monday.

Quote:

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Originally Posted by The_Asset

That is a really good point I appreciate the input. So with that in mind what I think I am going to do is put my cardio at 3x a week as my goal is fat loss. 1 - 30 min steady state session on the bike right after my full body workout, 1 - 30 min session of boxing in the pm on back day and 1- 30 min session of jogging or boxing on a sole cardio day. I will hold my cardio at that for at least the next two weeks and just adjust my calories accordingly.

Additionally I have played with my macros a bit and I am now eating 50% protein 30% carbs 20% fat. Again I will hold the macros themselves for at least the next two weeks but I may drop or add calories as needed from 3190 depending on what I weigh in at on Monday.

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I think you may have more success with this approach.

So here is the Olympic lift/full body routine from yesterday;

Sumo Dead lift 4 sets, 8 reps
Clean and Press 4 sets, 8 reps
Push Press 4 Sets , 8 reps
Weighted Pull-up 4 Sets , 8 reps

I was going to also add weighted dips but my chest was killing me yesterday from chest day.

Later in the day I went for a very slow steady state 30 min jog. Felt GREAT. It's weird, everything I read about cardio and maintaining mass points to HIIT as the solution but steady state slow cardio really makes makes me feel like I am losing fat without sacrificing muscle.

Just be consistent for a few weeks and then make your adjustment.

Weighed in at 188.2 this morning with all the other measurements the exact same. Definitely feeling better this week with eating maintenance calories all week with 3x 30 minute cardio sessions at a steady state. With only 6 weeks out I may cut calories slightly and keep everything else the same to lose a bit of fat. Thinking of cutting 250 Cals to lose a quarter lb every week for six weeks so 1.5 lbs total. Or I may cut 500 Cals to lose half a lb every week to lose 3 lbs . Have not quite decided yet. I would like to maintain these Cals for another week but with only 6 weeks left I gotta be a little more aggressive.

Training will stay the exact same, and I actually really like where that's at now.

I would drop it 500 and monitor if your going to do it.

Quote:

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Originally Posted by Joco71

I would drop it 500 and monitor if your going to do it.

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your advice has worked well for me in the past so I will do exactly this.

dropped calories by 500 and this morning I weigh in at 188 exactly. Lost .2 lbs in the last week. Going to keep everything the same and go from there. May drop cals another 250-500 next week depending on the weigh in. 5 more weeks from today! Really hoping to burn some serious fat in the last 4 weeks.

Once you get diet going in motion and its really incredible what your body will do. When the fat starts to go if your not already sub 10% its amazing. The diet is really where the real magic happens wether your cutting or bulking for that matter. Consistency day in day out. Sounds like your having good success. Great job!!

Update:

training has been real shits lately. Still going to the gym and doing the workouts as described above, but with slightly less weight and zero energy. I have kind of been in a rut lately, pretty sure I suffer from depression but I have never been formally diagnosed. Shit comes in waves though, so hopefully next week or the week after I will actually have some motivation to even get out of bed in the morning.

Diet has still been strict and followed to the letter. I think I may give myself one cheat day in August though, I have been really craving a drink or twenty lately. I will see how I feel in a couple of weeks.