eb 8 week cut

[energizer bunny]

Day 15

wake 0400

gym 0430

chest/biceps

dec press, dec flys, flat press, flat flys, cable cross overs. all to failure with triple drops and rest pause. smashed it, sore as feck!
eze curls, hammer curls and forearm curls, to failure with rest pause.

250 cals cardio and abb work

my exercise bike came today! hit another 250 cals of cardio.

diet

2494 cals, 200 gram protein, 52 gram fat, 311 gram carbs, 37 gram fibre.

[tarmyg]

You get up so damn early How much sleep are you getting at this point?

[energizer bunny]

Day 16

wake 0345

gym 0415

Back/Triceps

Another great workout, smashed it....wide grip pull downs, close grip, low rows, ham strength pulls, good mornings all to fail using drop sets and rest pause except the good morning, just straight sets for them.

triceps, floor presses to positive fail using rest pause, tricep cable push downs using drop sets.

250 cals of cardio after training and 250 cals cardio later at home.





diet

2536 cals, 181 gram protein, 65 gram fat, 309 gram carbs, 37 gram fibre.

[energizer bunny]

You get up so damn early How much sleep are you getting at this point?

Not much to be honest mate, never have! most i get is 3 hours unbroken sleep though im in bed for 6-8 hours depending on day.

dont get me wrong i sleep more than 3 hours just not unbroken, prob get about 4-7 hours sleep a day depending on what time im up.

[Mr. Small]

Cals a pinch high lately?

[energizer bunny]

Cals a pinch high lately?

A little, not fused on a few calories here and there though mate. Im in no rush. Cheers.

no doubt ill have to tighten things up at some point.

[energizer bunny]

Day 17

wake 0630

Had a great nights sleep!

rest day from the gym, did 350 cals on exercise bike for cardio.



diet

2485 cals, 206 gram protein, 55 gram fat, 297 gram carbs, 35 gram fibre.

[Arete]

Keep it up EB. The tracking and posting is great. Thank you.

[energizer bunny]

Day 18

wake 0400

gym 0430

Smashed legs today, could not walk properly after the session! did squats, stand calfs, leg curl, leg ext, seat calfs and leg press, all to failure except squats using rest pause. Did 250 cals cardio on cross trainer.

hit another 300 cals cardio on the bike at home.

Diet

2782 cals, 198 gram protein, 86 gram fat, 314 gram carbs, 36 gram fibre.

went over on calories today, felt like i needed to, very hungry after the workout this morning. no worries.

[energizer bunny]

Keep it up EB. The tracking and posting is great. Thank you.

Cheers mate!

[NACH3]

Your waking time is almost like mine(I get up 230-300am ed to start eating lol)... I don't sleep well at night so whenever I can get in a nap or extra sleep I do... Just noticed you sleep(or lack of) like myself lol -

Doing great - like the way your logging everything daily! How's the weight loss coming?? I see your smashing it in the gym!

[energizer bunny]

Your waking time is almost like mine(I get up 230-300am ed to start eating lol)... I don't sleep well at night so whenever I can get in a nap or extra sleep I do... Just noticed you sleep(or lack of) like myself lol -

Doing great - like the way your logging everything daily! How's the weight loss coming?? I see your smashing it in the gym!

I mate sleep is hard to come by sometimes! had a good night the other night though so that helped!....second weigh in tomorrow morning so we will see! not feeling the cut to be fair, not interested in lowering cals lol. Just want to smash and eat haha! though i want get the weight down before i cycle so ill have to knuckle down at some point!

[Arete]

Smashing the workouts for sure EB. Thank both of you for your detailed plans and follow up. It'll be a good weigh in tomorrow.

[energizer bunny]

Day 19

wake 0500

weighed in at 13st 9lbs 2oz down 1.4lbs (ill be happy with this each week)

gym 0530

smashed shoulders and traps today! Mill press, seat arnld presses, reverse flys, bent over flys, machine presses then super set machine traps with kbell up right rows. using rest pause and drop sets. felt real good.

hit up abbs and 250 cals cardio on the cross trainer. Out with the dog on nice walk after.

Diet

not counting today! not bothered for today, going to hit 250 cals of cardio on bike then have a few beers watching a movie.

[NACH3]

EB what starting weight are you looking to be at(or just going by looks and scale)?? Nice work losing this wk! That's a healthy way to do it - right about 1-2lbs wk...

Killin he weights

[energizer bunny]

EB what starting weight are you looking to be at(or just going by looks and scale)?? Nice work losing this wk! That's a healthy way to do it - right about 1-2lbs wk...

Killin he weights

Going to push my cycle back a few months mate, got an appointment to donate blood next week, depending on the outcome, i will then decide what to do next, cycle wise!......ideally id like to be in the 12 stones BUT going to go off the way i feel more than anything else. Still got the t3 to add to this cut so thats good!

Much prefer to keep cals high and use cardio and t3 to get the fat loss.

[NACH3]

Going to push my cycle back a few months mate, got an appointment to donate blood next week, depending on the outcome, i will then decide what to do next, cycle wise!......ideally id like to be in the 12 stones BUT going to go off the way i feel more than anything else. Still got the t3 to add to this cut so thats good!

Much prefer to keep cals high and use cardio and t3 to get the fat loss.

That T3 wil help - whatcha going to run it at 50mcgs?

[energizer bunny]

I mate 50mcg a day for 6 weeks....dont think its wise to take more when im not running a decent dose of AAS.

[energizer bunny]

Day 20

wake 0730

no gym today, went out on a run with the dog 600 cals burned. Went running in the woods hitting the hills and paths hard. love a good run in woodland and hilly areas. Hate running on flat long and boring ha!


Diet

2702 cals, 210 gram protein, 75 gram fat, 299 gram carbs, 37 gram fibre.

over on cals but not bothered ha

[Arete]

Great job EB tracking and progressing for accountability. It's some much better as you said running through the woods then on a paved path. Keep it up enjoy your Sunday.

[energizer bunny]

Day 21

wake 0630

no gym today. full on rest day.


Diet

2485 cals, 194 gram protein, 56 gram fat, 304 gram carbs, 39 gram fibre.

[energizer bunny]

Great job EB tracking and progressing for accountability. It's some much better as you said running through the woods then on a paved path. Keep it up enjoy your Sunday.

Certainly is mate......hate running on flat long distance.

[energizer bunny]

Going very low carb/keto from Monday...getting hungrier and hungrier eating carbs! My sleep was terrible last night! Guts playing up...every time I eat carbs for an extended period of time this happens.....keeping it simple, 5 very low/keto days and 2 days high carb low fat. Will put up macro and cals later after work. Reason I'm waiting until next Monday is shopping for this week is bought already.

[Arete]

Do you use MCT oil to help with the ketosis transition time frame.

[energizer bunny]

Do you use MCT oil to help with the ketosis transition time frame.

To be totally honest mate, I don't care about getting in to ketosis at all, if I do fair enough if a don't no worries! The only reason I like keto style is because I get on great with it, high energy, better sleep, never feel hungry, better digestive system! The only downside is no carbs lol!! Love carbs even tho they don't like me much, so this is why I'll be eating carbs at the wknd, not to carb load etc just because they taste good. I believe that in a calorie deficit it makes no difference what style you eat I.e balanced, paleo, keto etc to lose fat aslong as you can stick to it.

[Arete]

Right on. Sounds like the UDK 2.0 or blacklisting duet plan. I like to eat keto myself for many reasons but carb night occasionally is awesome. Do you think when building muscle though you have to have carbs and a surplus or could you eat a bit more protein with low carbs and higher fat and gain muscle as long as your mildly surplus?

[energizer bunny]

Day 22

wake 0345

Really bad session at the gym today! did chest and biceps, mind was not in it, pushed hard but not on the same level as normal. did not sleep well at all last night, maybe 3 hours of broken sleep! bad guts and damn hungry!

250 cals cardio cross trainer.


Diet

2450 cals, 200 gram protein, 56 gram fat, 304 gram carbs, 39 gram fibre.

[energizer bunny]

Right on. Sounds like the UDK 2.0 or blacklisting duet plan. I like to eat keto myself for many reasons but carb night occasionally is awesome. Do you think when building muscle though you have to have carbs and a surplus or could you eat a bit more protein with low carbs and higher fat and gain muscle as long as your mildly surplus?

Well this is what im looking into at the min, im doing my first bulk starting October.

Id agree though that being in a surplus is the deciding factor of gaining weight and with adequate protein i dont see why you cant fill the rest of your cals with either fats or carbs or both. Ill be aiming for no more than 300 calorie surplus over maintenance cals. I would probably add a carb heavy meal during the week on top of the weekend carbs. Again im not 100% on the bodys mechanisms of muscle vs fat gain in a surplus, this is something im very much interested in and will be researching quite a bit in the next few month.

[Arete]

You might look at Kiefers programs carb back loading 2.0. I am not where I want to be and ate low carb last time on cycle but maybe not at a surplus but did not see the gains. Even the popular carb refeed ideas really go back to what Dushane and Lyle Mcdonald talked about 20-30 years ago for body builders eating lower carb. A lot of good reads out there and some of the new thoughts on healthy fats are not only good for appearance but inside your body as well. Doing great EB even if today was as good as you had wanted... You still did something. Keep it up.

[energizer bunny]

Day 23

wake 0630

Missed the gym today, im giving blood on friday so decided to do a double session on Thursday morning.

Diet .

2450 cals, 200 gram protein, 56 gram fat, 304 gram carbs, 39 gram fibre.

[energizer bunny]

You might look at Kiefers programs carb back loading 2.0. I am not where I want to be and ate low carb last time on cycle but maybe not at a surplus but did not see the gains. Even the popular carb refeed ideas really go back to what Dushane and Lyle Mcdonald talked about 20-30 years ago for body builders eating lower carb. A lot of good reads out there and some of the new thoughts on healthy fats are not only good for appearance but inside your body as well. Doing great EB even if today was as good as you had wanted... You still did something. Keep it up.

Ive read John keifers and lyl mcdonalds stuff, really good information mate! will go through again before my bulk.

Cheers mate!

[energizer bunny]

Time to get on the ball! been p i ssing about way to much! Going to extend this cut until 1st of October. Going CKD style from Monday.

My maintenance cals are 2400 per day, this equals 16800 cals each week.

Im going to divide my calories like this, 2000 cals Monday-Friday and 3400 cals Saturday-Sunday.

Monday-Friday, high fat, Med protein, low carb.

Fat=145 grams, protein=150 grams, carbs=25 grams.

Saturday-Sunday

Ill be getting the 3400 cals from high carbs, med protein and low fat. im not going to calculate amount until i get stuck, should be fine hitting the numbers for now.

training will be the same.

ill update this on the front page once i get going.

[energizer bunny]

Day 24

wake 0400

Gym0430

Hit the gym hard today, back and triceps...then i hit legs to catch up. good session, pushing to failure on all exercises for back and triceps...squating for straight sets.

Diet

No counting today, wont be counting again until Monday....half day holiday from work tomorrow, donating blood then meeting up with an old friend and having a good drink.

[energizer bunny]

Day 25

wake 0630

no gym today, finished work half day. donated blood for the first time, went smooth. Had a good session on the drink.

no diet.

[energizer bunny]

Day 26

Weight 13st 7lbs 6oz happy still on target with weight loss.

hungover, no diet.

[energizer bunny]

Day 27

Out for a nice long walk with the dog this morning. Then got the shopping in for next week, lots of full fat foods!!

no diet. no gym.

[energizer bunny]

Day 28

wake 0545

Went on a 3 mile run, 350 cals burned.

Diet

Cals 1991, Protein 152 gram, Fat 145 gram, Carb 27 gram.

[energizer bunny]

Day 29

wake 0400

gym 0430

smashed it today, hit chest and biceps, used rest pause and drop sets to failure! feeling good this morning. digestive system back on track!

Diet

Cals 1943, Protein 150 gram, Fat 142 gram, Carb 27 gram.

[Arete]

Nice macros for your Keto diet. Doing awesome EB thanks for sharing.

[energizer bunny]

The past week has been soooo busy at work, out of no were had to go away with work for a few days then away at the wknd with family. Have to go away again and on top of that got to do night shifts to help out at work! Diet is ok, not been keto or anything just been fasting during the day and eating big meal at night. Keeping with calories. Going to just carry on the same for night shift and working away! Training has been ok, managed a few weight sessions and quite a bit cardio. Hopefully be back to normal in a few weeks. Will post weigh in on sat, had to miss last weeks as not home. Not really bothered, money is good. Starting t3 next week.