Dougies cutting log #1

[Dougiefresh7707]

So here it is Doug's cutting log. And now that's its in this section I should add that I'm running 500mg of test e weekly 250 e3.5d,hcg 250 e3.5d,liquidex .25 eod,clomid and nolva pct on week 3 now.
I started my cut yesterday my tdee is roughly 2430 im at 2050 as of now, my macros are as follows, 250g of protein, 150g carbs, 50g of fat. Also I am carb cycling mon/tues/wends I'm on moderate which is my full 150g, thur/fri/sat are low which is 0g but I do get some amounts in fiberous veggies, Sunday is refers which is 200-225 range. That's about it for the diet portion. As for training I had to tweak it a bit to fit into my training partners HIT structure so I do the same workouts but more sets and reps but still on last set last reps I'm failing. Cardio is Monday,wendsday,Thursday,Friday,Saturday 45-60 mins. Hit on days I'm pressed for time from work about 30 min this happens 1-2 a weeks just have to work around it. Now onto the daily log

Day 1 chest and biceps
Decline Dunbar press
#1 warm-up 12 reps easy
#2 warm-up 12 reaps moderate
3 working sets 12-15 reps add weight till fail on last set around 12 reps.
Workout # 2
Incline dunbell press
1 warm-up moderate strains
3 working sets 12-15 reps adding weight till fail on last set 12th rep
Workout 3
Dunbell flye flat bench
Same warm-up,sets,reps,and fail point.
BICEPS
Workout 1
Dunbell concentration curls
1 warm-up easy weight 12 reps
3 working sets 12-15 reps adding weight each set till failure in last set 12-15th rep
Workout 2
Straight bar curl
3 working sets same as concentration curls.

Felt good still so I did some and after that 3 sets decline crunches and 3 sets of leg lift both on decline bench.

Then drank some bcaa's and ran for 30 Hit.

Anything you want to know about this or anything I left out let me know thanks

[Dougiefresh7707]

Forgot to put stats lol. I'm 5'10, 198 at start of cut,17% last I checked, 23 years old.

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

Assuming ur food choices are ok (might wanna post em) the numbers look fine. U may wanna consider 250g (ish) for ur refeed..

On ur low carb days what are u doing for weight training?

[Dougiefresh7707]

Assuming ur food choices are ok (might wanna post em) the numbers look fine. U may wanna consider 250g (ish) for ur refeed..

On ur low carb days what are u doing for weight training?

Meal 1
8 egg whites and a 1 cup of oats
50p 50 c 2.5f
Meal 2
8 oz of lean beef with cheese and spinach
40p 4c 15f
Meal 3
8 oz chicken breast and 1cup of brown rice
44p 44 c 1.5f
Meal 4 pwo 34p 50c/ 14g fat from cashews just to get my 50 these two are not the same meal just usually on off day I eat it in the place of but I eat them on and off days.
Meal 5
8 oz chicken breast
44 p 1.5 fat
Meal 6 protein shake and 2 tablespoons peanut butter
40 p 16 fat

Diet is the same on low carb but obviously no rice or oats just veggies, and on low carb Is back on Thursday and triceps and delts on Saturday, I was thinking to switch back days to chest and biceps but idk.
And ill try the 250 think there is a big difference between 225 an 250 though?

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

make sure u get plenty of veggies

big difference between 225g carbs and 250g carbs?? NO.. but u said 200-225.. personally i would do 250g MINIMUM

im confused on the PWO meal i didnt see any food choices? aside from cashews which IMO would be better placed in meal 5 or 6..

[Dougiefresh7707]

make sure u get plenty of veggies

big difference between 225g carbs and 250g carbs?? NO.. but u said 200-225.. personally i would do 250g MINIMUM

im confused on the PWO meal i didnt see any food choices? aside from cashews which IMO would be better placed in meal 5 or 6..

Ok sounds good 250 is fine with me, and as for the pwo the pet and its just pro7ein and mass fusion which is waxy maize along with alot of other stuff. Problem wit that is today I only run after leg day an I still do the shake just to have the carbs for the cycling is if that's bad? Cashews are usually inbeetween meals just to get fat macros.

[Dougiefresh7707]

Tuesday 05/21/13
LEGS
10 min cardio warm-up then active streching
Leg extensions 1 warm-up 3 working sets 12-15 reps last till fail
Leg press 1 warm-up 3 working sets 12-15 reps last set till fail
Hack squat no warm up 3 working 12-15 reps last till fail
Seated leg curls 1 warm-up 3 working sets 12-15 last till fail
Machine calve raises same as previous workouts
Seated calve raises same as prev
Stuff legged dead lifts same as prev
30 mins HIT cardio
End result: legs feel like jello

[Dougiefresh7707]

5/22/13
50 mins cardio legs still soar fasted with bcaa

Feeling hungry but down 1 pound not sure if that water or not but haven't been under 198 for last two months we will see at the end of the week.

[Dougiefresh7707]

5/23/13
DELTS AND TRICEPS
Workout 1
Dunbell sholder press
2 warm-ups 1 easy 2 mod strain
3 working increasing weight till failure on last set 12-15 rep sets
Workout 2
Side lateral raises
1 warm up mod strain
3 working sets following first work outs reps and fail point
Workout 3
Cable delt raises
No warm up 3 working sets increseased weight each set 10-12 reps and I focus the most on the negative like on all workouts but this one espeacially and push out 3 more negative strokes after positive stroke failure.
Workout 4
Reverse dunbel flye
3 working sets increased weight each set 12-15 till fail on last set.
1 min rest
TRICEPS
Workout 1
Tricep push downs
1 warm up mod strain
3 working following same as previous workouts
Laying tricep extension
3 workin same as previous
Seated tricep extensions
1 warm up mod stain
3 working same as previous
Followed by 30 mins hit cardio.

This was one of those get the f$ck out of my way days at the gym killed every workout and scared some people talking shit to myself to push out those last reps and grunting like a beast lol but I like it that way people see how it's done
Also it was idk wtf I'm doing day at my gym today literally I didn't see one person practicing form one any work outs today I couldn't beleave my eyes! Was entertainment tho while I ran lol

[Dougiefresh7707]

O yea and its a 0 carb day only veggies thought I would be tired but complete opposite actually.

[slimshady01]

Assuming ur food choices are ok (might wanna post em) the numbers look fine. U may wanna consider 250g (ish) for ur refeed..

On ur low carb days what are u doing for weight training?

Agree I would go even higher.. go 300 and leave room to drop.. your body will soak up that 300 like nothing.. if you are 17% now.. leave yourself room, don't go do low to fast , then when you plateau you have no where to go.


And the day you take in zero carbs what are your fats at?? I hope you just aren't eating protein that day.

Sorry if you posted the answer and I missed

[Dougiefresh7707]

Agree I would go even higher.. go 300 and leave room to drop.. your body will soak up that 300 like nothing.. if you are 17% now.. leave yourself room, don't go do low to fast , then when you plateau you have no where to go.


And the day you take in zero carbs what are your fats at?? I hope you just aren't eating protein that day.


Sorry if you posted the answer and I missed

That's true after 3 days of zero I'm sure it will soak it up but no protein and fat are the same throughout carb cycling I would shrivel up and die I'm already hungry as hell as is lol.

[slimshady01]

That's true after 3 days of zero I'm sure it will soak it up but no protein and fat are the same throughout carb cycling I would shrivel up and die I'm already hungry as hell as is lol.

Ok sounds good..

Dave pAlumbo had a great keto cut diet I use it for 8 weeks on a cut ., then carb cycle..ect

[Dougiefresh7707]

Ok sounds good..

Dave pAlumbo had a great keto cut diet I use it for 8 weeks on a cut ., then carb cycle..ect

I did hear that from a couple other people never read up on it tho ill chec it out thanks man.

[Dougiefresh7707]

And now that's its in this section I should add that I'm running 500mg of test e weekly 250 e3.5d,hcg 250 e3.5d,liquidex .25 eod,clomid and nolva pct on week 3 now.

[Dougiefresh7707]

Bump

[slimshady01]

looks good man just keep loggin.

[Dougiefresh7707]

5/24/13
60 mins cardio felt easier than normal I wanted to keep going also I was fasted for three hours or more all I had before that was my usual 8 egg whites and protein powder,so I did my bcaa's before the run and my stomach was growling bad like 30 mins in never happened before. Can't wait for week 4 hopefully star feeling some strength!

[Dougiefresh7707]

looks good man just keep loggin.

Thanks man.

[Dougiefresh7707]

5/25/13
BACK
Workout-1
Lateral raises
2 warm ups
3 working sets 10-12 reps each set till failure on last set
Workout-2
Close grip pull downs
1 warm-up
3 working sets 10-12 reps each set till failure on last set
Workout-3
One armed row
1 warm-up
3 working sets 10-12 reps each set till failure on last set
Workout-4
Wide grip cable pulls
1 warm up
3 working sets 10-12 reps each set till failure on last set
Dead lift
Not setting the bar all the way down 3/4 movment
3 working sets 10-12 reps each set till failure on last set

Back was fing pumped looked good right after the workout was done felt great a little tired maybe due to 3rd no carb day. I'm gunna love this refeed tomorrow tho

Then I did some so you want abs workout after and killed my abs.

[Dougiefresh7707]

5/26/13 Memorial Day off rest day an refeed
Ate my usual oats in the morning and then my gf really wanted jonny rockets I had most of my intake or at least half there for the day at least it's a somewhat cheat day lol 250 protein 300 carbs and 50 fat

[Dougiefresh7707]

05/27/13
chest and biceps
Decline Dunbar press
#1 warm-up 12 reps easy
#2 warm-up 12 reaps moderate
3 working sets 12-15 reps add weight till fail on last set around 12 reps.
Workout # 2
Incline dunbell press
1 warm-up moderate strains
3 working sets 12-15 reps adding weight till fail on last set 12th rep
Workout 3
Dunbell flye flat bench
Same warm-up,sets,reps,and fail point.
BICEPS
Workout 1
Dunbell concentration curls
1 warm-up easy weight 12 reps
3 working sets 12-15 reps adding weight each set till failure in last set 12-15th rep
Workout 2
Straight bar curl
3 working sets same as concentration curls.

Start of this week I'm down 3 pounds and no sides yet not even any water retention.

[Java Man]

So you are going into week 5 now right?

[Dougiefresh7707]

So you are going into week 5 now right?

Week four actually.

[Dougiefresh7707]

05/28/13
Missed leg day due to an emergency so ill will just do legs tommorrow people at work are saying I look like I'm hitting the gym like crazy one guy just said I'm gunna have to buy new clothes soon lol and the juice hasn't even kicked in yet can't wait.

[Dougiefresh7707]

05/29/13
Legs
10 min cardio warm-up then active streching
Leg extensions 1 warm-up 3 working sets 12-15 reps last till fail
Leg press 1 warm-up 3 working sets 12-15 reps last set till fail
Hack squat no warm up 3 working 12-15 reps last till fail
Seated leg curls 1 warm-up 3 working sets 12-15 last till fail
Machine calve raises same as previous workouts
Seated calve raises same as prev
Stuff legged dead lifts same as prev

Weight on all workout was increase on a workouts Idk is test is kicking in or I'm just kicking a$$ lol I almost threw up twice on leg press and hack squats .... Nice feelin good

[Dougiefresh7707]

05/29/13
Legs
10 min cardio warm-up then active streching
Leg extensions 1 warm-up 3 working sets 12-15 reps last till fail
Leg press 1 warm-up 3 working sets 12-15 reps last set till fail
Hack squat no warm up 3 working 12-15 reps last till fail
Seated leg curls 1 warm-up 3 working sets 12-15 last till fail
Machine calve raises same as previous workouts
Seated calve raises same as prev
Stuff legged dead lifts same as prev

Weight on all workout was increase a noticable amount workout partner commented on it idk is test is kicking in or I'm just kicking a$$ lol I almost threw up twice on leg press and hack squats .... Nice feelin good

[Dougiefresh7707]

5/30/13
30 hit cardio best cardio I have done ever by far legs are sore as hell too from yesterday and I'm starving it feels like always happens after leg day and no carb day lots of veggies tho

[Dougiefresh7707]

05/31/13
Switched up tricep and delt workouts but still same workouts my strength feels through the roof I went up in weight for every workout it was great I was really pumped even on an low carb day which is unusual I have been eatin alot of veggies this week compared to last, maybe this helped, and a consistent 8+ hours of sleep every night probably doesn't hurt

[Dougiefresh7707]

06/01/13
Back
Same routine and down 2% bf and starting to feel good strength increases and nice gains. Went to 195 but back up to 200 now.

[Dougiefresh7707]

Up to 204 at 14% bf and strength is incredible hungry is getting a little out of control but still eating extra clean little bit of water retention so I boosted so .25 Ed liking my first cycle a lot