Thread: Juggyk's 12 week natural cut
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02-19-2013, 07:55 AM #1
Juggyk's 12 week natural cut
STATS
AGE : 22
HEIGHT: 5'8
WEIGHT: 160 LBS OR 72 KGS
B.F : 15% (not sure)
START DATE : 25/02/13
END DATE : 19/05/13
The goal of this cycle is to reduce as much fat as possible while still gaining muscle mass.
DIET: I will be taking around 2500 cals daily which is 10% less than my maintenance cals. The macro split will be 40/40/20.
Protein sources: chicken breast, whole eggs, whey protein.
carbs: whole wheat flour, oats, veggies, kidney beans.
WORKOUT SPILT
MON - CHEST/CALVES
TUE - BACK/ABS
WED - DELTS/TRAPS
THU - BICEPS/TRICEPS/CALVES
FRI - LEGS/ABS
SAT - REST
SUN - REST
CARDIO - 20mins a.m/ 20 mins p.m
SUPPLEMENTS
1. Whey protein
2. Creatine monohydtrate
3. L- arginine
4. Multivitamins
5. Vitamin C
6. Caffeine
Suggestions are welcome,let me know if i need to change anything.Last edited by juggyk; 02-24-2013 at 11:06 PM.
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02-19-2013, 08:21 AM #2
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02-19-2013, 09:24 AM #3Associate Member
- Join Date
- Dec 2011
- Location
- Victoria, Australia
- Posts
- 260
Good luck
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02-19-2013, 11:19 AM #4
Good luck Juggyk! I look forward to your process
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02-21-2013, 10:05 PM #5
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02-22-2013, 08:57 AM #6
Good luck bro only thing I would change is your cardio 20 min am 20 min pm
Id do 40 - 50 min in 1 session could be better for fat burning in my opinion
Split looks good might try it myself when I change up
Good job keep us posted
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02-22-2013, 10:47 AM #7
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02-22-2013, 12:18 PM #8
Dont worry about catabolism unless your doing cardio for hours daily
Add glutamine and bcaas
You will be fine
Good job
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02-24-2013, 11:04 PM #9
Day 1
So today is day 1..
Woke up, had a protein shake and then did 20 mins of steady state cardio.
would be doing chest and calves today in the afternoon and then another cardio session later at night.
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02-24-2013, 11:09 PM #10Banned
- Join Date
- Dec 2011
- Location
- CANADA
- Posts
- 13,200
You appear to have decent genetics. Good luck. I think your results will be pretty good.
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02-24-2013, 11:41 PM #11
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02-25-2013, 05:31 AM #12
Did chest & calves today..
Flat bench press 4 x 6-8 reps
Incline b. press 3 x 6-8
Incline Flyes 3 x 10
Cable crossover 3 x 6
Standing calf raise 3 x 15
Seated calf Raise 3 x 15
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02-26-2013, 10:19 PM #13
Day 2
BACK & ABS
Single arm rows 4 x 8
wide grip pulldown 3 x 8
underhand pulldown 3 x 8
standing pulldown 3 x 8
On the last set of each exercise i performed a dropset.
cable crunches 3 x 15
oblique cable crunch 3 x 12
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02-28-2013, 11:47 PM #14
Day 3
Shoulders/traps
Db shoulder press 4 x 6
side raises 3 x 8
Cable front raise 3 x 6
rear delt cable cross 3 x 10
Dumbell shrugs 4 x 10
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02-28-2013, 11:48 PM #15
Day 4
Today i was feeling sick, so i took a day off.
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03-02-2013, 12:21 AM #16
Day 5
BICEPS & TRICEPS
Barbell curls 4 x 6
Incline Dumbell Curls 3 x 6-8
one arm cable curl 3 x 6-8
Triceps pushdown 4 x 6
Lying Triceps extension 3 x 8-10
Low pulley cable extension 3 x 6-8
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03-02-2013, 12:27 AM #17
Just a heads up , according to your stats you posted, 160lb roughly 15%, your maintenance cals are more like 2100ish.You wrote saying your maintenance was 2750?
Also, if you can lose fat and build muscle all natural , power to ya, its pretty tough to do.
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03-02-2013, 01:57 AM #18
Thanks for noticing, its a miscalculation on my part, You are right it will be 2100 if I use my lbm to determine the maintenance. I'm taking 2200 cals as of now, not going for a calorie deficit in this cycle because I want to ensure that I'm not losing any muscles if not gaining. For fat loss i will rely on cardio.
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03-02-2013, 02:43 AM #19
Good luck man is your am cardio sesh fasted?
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03-04-2013, 12:53 AM #20
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03-04-2013, 12:57 AM #21
Day 6
Quads & hams
squats 2 warm ups 3 x 5-6
one leg , leg press 3 x 8
leg extensions 3 x 6-8
Romanian deadlift 4 x 6-8
Lying ham curls 3 x 6
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03-04-2013, 12:58 AM #22
Day 7
Rest day...
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03-08-2013, 12:17 AM #23
Week 2 day 1
Chest
Flat bench 4 x 3-4
incline bench 3 x 4
Incline Flyes 3 x 5
Cable crossover 3 x 4-5
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03-08-2013, 12:27 AM #24
Week 2 day 2
Back
Singe arm Row 4 x 5
Wide grip pulldown 3 x 4
Standing pulldown 3 x 5
Straight arm pulldown 3 x 5
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03-08-2013, 12:29 AM #25
Week 2 day 3
Calves & Abs
standing Calves Raise 4 x 5
Seated Calves Raise 4 x 5
cable crunches 3 X 15
Hanging leg Raise 3 x 20-15
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03-08-2013, 12:33 AM #26
Week 2 day 4
Biceps & Triceps
Biceps curl 4 x 5
inclined Dumbell curl 3 x 5-6
single arm cable curl 3 x 5-6
Tricep Pulldown 4 x 3-5
Cable Rope tricep extension 3 x 5-6
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03-21-2013, 11:22 PM #27
Im in week 4 now... the training is the same as above. the only change is im doing cardio only once a day.
Im still at 160 lbs and i can see changes lost a little bit of fat and muscles are starting to show up.
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03-24-2013, 10:49 PM #28
Week 4
legs
squats 4x 9-11
leg extensions 3x 10
hams curl 3x 10
walking lunges 3 x 10
biceps curl barbell 3 x 12
close grip bench 3 x 9-10
one arm preacher curl 3x 10-8
triceps pushdown 3x 10
cable bicep curl 3 x 9-7
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03-25-2013, 10:23 PM #29
Week 5 day 1
chest tri & bi's
benchpress
incline smith machine
cable crossover
inclined cable flye
triceps pushdown
overhead dumbell extnsn
lying cable extnsn
barbell curl
preacher curls
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04-14-2013, 09:17 AM #30
Any logging going on here?
NO SOURCES GIVEN
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04-18-2013, 05:26 AM #31Originally Posted by Back In Black
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04-20-2013, 03:03 PM #32Banned
- Join Date
- Dec 2011
- Location
- CANADA
- Posts
- 13,200
Need some new numbers here Juggy!
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04-27-2013, 05:42 AM #33
Hello guys im back....
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04-28-2013, 01:19 PM #34Originally Posted by juggyk
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06-19-2013, 12:05 AM #35
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06-19-2013, 12:56 AM #36
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06-19-2013, 12:59 AM #37
Great work man you did well
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06-19-2013, 04:18 AM #38
Nicely done, jug.
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06-19-2013, 05:53 AM #39
Looking improved! Nicely done!!!
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06-19-2013, 06:02 AM #40
Well done string finish
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