cutting blog...7 weeks from fat and nasty to cut and happy

[outofthebox]

well, here goes nothin, im starting off with a pic of what I am now, yes, im fat, thats why im cutting. I just got back to the game after being out for almost a year with 3 herniated/slipped discs...looking for constructive criticism

history:
lifting on and off for 6 years with sports
been lurking on the boards here for four years

stats:
21yrs old(22 in oct)
6'
225lbs
19-20%bf

Diet:
separation of macronutrients, gonna keep the carbs fairly low, but not nonexistant, will post actual meals as days go by...lots of chicken, greenbeans, broccoli, eggs/egg whites, and tuna...add small amounts of plain oats and/or brown rice....that sums up where im going

gear:
Clen @ 80mcg 2 times a day
T3 @ 80mcg a day
winny 7 weeks at 100mg a day
multivitamin, taurine, milk thisle, multi-essential fatty acid caps, mega dose vit c, nitrix, NOXplode

workouts:
will post actual lifts as days go by
30min cardio warmup + one of the following
chest and tris
back and bis
quads and hams
lower back, abs, glutes, and calves

this is my basic guidline i'll be following, i'll be posting new pics every 5days to a week.

-outofthebox

ps. dont mind the pic, lol, not very flexed up as i didnt really wanna take it/post it, and im half asleep, i just wanted to mark progress

[DSM4Life]

well, here goes nothin, im starting off with a pic of what I am now, yes, im fat, thats why im cutting. I just got back to the game after being out for almost a year with 3 herniated/slipped discs...looking for constructive criticism

history:
lifting on and off for 6 years with sports
been lurking on the boards here for four years

stats:
21yrs old(22 in oct)
6'
225lbs
19-20%bf

Diet:
separation of macronutrients, gonna keep the carbs fairly low, but not nonexistant, will post actual meals as days go by...lots of chicken, greenbeans, broccoli, eggs/egg whites, and tuna...add small amounts of plain oats and/or brown rice....that sums up where im going

gear:
Clen @ 80mcg 2 times a day
T3 @ 80mcg a day
winny 7 weeks at 100mg a day
multivitamin, taurine, milk thisle, multi-essential fatty acid caps, mega dose vit c, nitrix, NOXplode

workouts:
will post actual lifts as days go by
30min cardio warmup + one of the following
chest and tris
back and bis
quads and hams
lower back, abs, glutes, and calves

this is my basic guidline i'll be following, i'll be posting new pics every 5days to a week.

-outofthebox

ps. dont mind the pic, lol, not very flexed up as i didnt really wanna take it/post it, and im half asleep, i just wanted to mark progress

Out of the game for 3 years and want to come back with gear, not smart. Just get your diet in check and hit the weights. With intense workout and empty stomach morning workouts (if you can do) the fat will melt off you. My option don't need the gear just yet.

[outofthebox]

Out of the game for 3 years and want to come back with gear, not smart. Just get your diet in check and hit the weights. With intense workout and empty stomach morning workouts (if you can do) the fat will melt off you. My option don't need the gear just yet.

not out for 3 years....3 herniated disks...out for almost a year, been lifting to get my strength back up now for a few months, finally decided to take it up a notch

[skipp]

You're ready to come back.. but not with the gear.

[*Narkissos*]

Good luck.

Honestly i don't think your plan or the time frame alloted makes sense.

Good luck all the same

[Hellmaskbanned]

Bad move.

Years of eating, training wrong , now you think you can reverse all this in 7 weeks with your magic pills.....

Sure you'll lose weight taking all that, hopefully you wont f yourself up in the process.

[outofthebox]

what about this would you change besides the use of the 'magic pills'? i guess i kinda made the first post seem like a a final end all be all....this is really just to get a jump start on things, i dont plan to stop after this, i definately wont be at my goal at the end of the 7 weeks, just kind of a jump start....narkissos, what would you change?(besides all of it, lol)

[vic99]

Most folks on the board advise against gear when trying to loose fat. I had a body who was about 25% bf but had muscles from sports. He did winny and a little test and clean up his diet, cardio etc. He lost almost 12% and keep most of his muscle. That was his reason for taking the gear since he was cutting cals way back. He did not want to loose muscle hence the gear. I cut back to around 7% years back clean and lost alot of muscle because I cut to hard and the process is tough. Good luck.

[outofthebox]

Most folks on the board advise against gear when trying to loose fat. I had a body who was about 25% bf but had muscles from sports. He did winny and a little test and clean up his diet, cardio etc. He lost almost 12% and keep most of his muscle. That was his reason for taking the gear since he was cutting cals way back. He did not want to loose muscle hence the gear. I cut back to around 7% years back clean and lost alot of muscle because I cut to hard and the process is tough. Good luck.

thanks, thats what i was worried about, i MUST maintain if not build the muscle on my core to maintain my healthy spine, thats why im interested in the gear. i cant just cut cals/carbs and try to lose fat, i'd end up with too much muscle loss...and cardio for me must be somewhat light as constant running compacts my spine worse and makes my life hell...so the gear to keep if not build is kinda where im at, the more muscle i have the better off i am

[*Narkissos*]

narkissos, what would you change?(besides all of it, lol)

What would i change besides all of it?

lol..whatever's left over j/k

1. time span
2. cardio focus.. or rather lack there of

Cardio imo is THE major determinant in a cutting phase... total kcals is next important..and macro spread coming up a close third.

You have no cardio listed 'cept a '30-minute warm-up' which i assume you probably assume would consitute 'effective cardio'. But it won't.

I honestly don't see you making much of a change in 7 weeks doing that. Your cardio and training order needs to be reversed... or at minimum the two separated


The apt use of cardio is even more important given your current bodyfat percentage

On the topic of gear i reserve comment... Personally i have no problem with winny-only cycles. I do think your rationale for use is flawed tho.

Nark

[*Narkissos*]

thanks, thats what i was worried about, i MUST maintain if not build the muscle on my core to maintain my healthy spine, thats why im interested in the gear. i cant just cut cals/carbs and try to lose fat, i'd end up with too much muscle loss...and cardio for me must be somewhat light as constant running compacts my spine worse and makes my life hell...so the gear to keep if not build is kinda where im at, the more muscle i have the better off i am

Sorry but i don't buy any of the above.

You have back problems yes.. but cardio does not have to be 'light'.

Low-impact cardio is the way to go for you.. Don't use your back problems as a crutch. Running isn't the only form of cardio.

You need cardio and a spot on diet... not gear

At the very least you need to get back on track before using gear.

[outofthebox]

What would i change besides all of it?
Cardio imo is THE major determinant in a cutting phase... total kcals is next important..and macro spread coming up a close third.

You have no cardio listed 'cept a '30-minute warm-up' which i assume you probably assume would consitute 'effective cardio'. But it won't.

I honestly don't see you making much of a change in 7 weeks doing that. Your cardio and training order needs to be reversed... or at minimum the two separated


The apt use of cardio is even more important given your current bodyfat percentage
Nark

so reverse the cardio, would you say long time spent on cardio? or is 30 mins adequate? didnt mean to complain in the last post either, i wouldnt go as far as a crutch...but when it happend it terrified me, i had no feeling in the legs and little movement for about 4 days, i thought i was gonna be paralized...sorry for soundin a bit like a puss about it(honestly, didnt mean for it to come off like that)

[*Narkissos*]

so reverse the cardio, would you say long time spent on cardio? or is 30 mins adequate? didnt mean to complain in the last post either, i wouldnt go as far as a crutch...but when it happend it terrified me, i had no feeling in the legs and little movement for about 4 days, i thought i was gonna be paralized...sorry for soundin a bit like a puss about it(honestly, didnt mean for it to come off like that)

Understood.. and hopefully i didn't come off sounding brash.

30-45 minutes directly postworkout.. or 45-60 minutes first thing in the a.m. would be where i'd start

Extend the duration of your cutting phase to anywhere from 16-24 weeks.. Personally i wouldn't run the cycle til the later half of the cutting phase.. and then i'd run it for 8 weeks or so.

Nark

[outofthebox]

Understood.. and hopefully i didn't come off sounding brash.

30-45 minutes directly postworkout.. or 45-60 minutes first thing in the a.m. would be where i'd start

Extend the duration of your cutting phase to anywhere from 16-24 weeks.. Personally i wouldn't run the cycle til the later half of the cutting phase.. and then i'd run it for 8 weeks or so.

Nark

no, not too brash at all bro...like i said in the first post, i been lurkin on here for years now, i've watched you help lots of people, i am happy to be able to get some first hand communication with someone as knowledgable as you...

i wish i could do the morning workouts, my gym doesnt open unitl 6am..i have to be at work at 7am mon-fri...so that makes the morning thing out of the question as i cant really run and i dont own a bike, lol...but I will change that to 60mins post workout,

as far as the gear, i dont want to sound hard headed and i know it will probly come off like im an ass, and im sure you know best, but even if its just for that little mental edge, it helps me to be alot more motivated, yeah, maybe the wrong reason, but its gonna get the job done for me.

for the duration of this, i am not planning on stopping at the end of the 7 weeks, thats just how long i was planning on the winstrol...the whole process i was origionally planning on taking closer to 15 weeks, but if you say 16-24, i'll probly be stretchin it out a bit...

my goal wich i doubt i stated in the first post is to get down to 13-14%bf...wich is no means cut by your standards =) lol, i could only dream of looking like that one day, but i pretty much been a fat ass my whole life, so down to 13-14 would be good for me, and from there i'd like to pack on quite a bit of strength so long as i can maintain the bf%

again, thanks for the help and i really appreciate the time you are taking for the comments!!!

[Bulkcut]

Why not just try ECY/A stack first? That would be most efficent, leagal and cheap way to shed some weight.

[GlobalRiot]

I think you can look awsome after 2 months, itll be gravy after 3. ive heard/seen some crazy results with roids so I wouldnt be surprised.

[outofthebox]

will post new pics soon, kinda weird, pants are getting looser...but i've put on 9lbs(same time for weigh in every morning as soon as i get up)...hadnt weighed myself and was expecting to have gone down a bit in weight, but nope...gained 9lbs....all my lifts have gone up...i've actually had to work at work here the past week so its been hard for me to get online and post amongst other things, so i will post details on my diet and workouts so far and also new pics

[chest6]

Lose the preworkout cardio. 30 minutes is unnecessary. 5mins on the bike at a low pace should be fine for warm up purposes

[Warrior]

Understood.. and hopefully i didn't come off sounding brash.

30-45 minutes directly postworkout.. or 45-60 minutes first thing in the a.m. would be where i'd start

Extend the duration of your cutting phase to anywhere from 16-24 weeks.. Personally i wouldn't run the cycle til the later half of the cutting phase.. and then i'd run it for 8 weeks or so.

Nark

I was going to mention basically the same things:

• Increase the cutting cycle well over 7 weeks... 16-24 sounds better. Just have to stick with it and eventually the progress will hook you in...
• Save the gear until the last phase were overtraining might be taking a toll on your motivations; then stack the Winstrol with some testosterone.
• Increase the cardio; if you can't eventually go to the gym twice a day then at least try and progress up to 50-60 minute sessions. Remember, you don't have to go the gym in the morning to get the early training in - you could simply walk out your front door and do some sprints down the block and back before a AM shower...

Most of all, deicide how important this goal is to you - then make it happen. Bodybuilding, fitness and generally changing your body composition is about working hard physically and a little time management with some problem solving to get you to your goal...

[*Narkissos*]

Great post Warrior

Great..as usual

[CoreyTampa09]

hey man, i would sound sympathetic for you and your back issues but I cant. I have 2 Herniated Disc L4,L5 and a degenerated disk that lays on a nerve. I live on ibuprofin 800mg a day and I hate myself for having to take it every day to maintain a comfortbale state. But heres my advice. Do Elliptical..and do it hard. 30-45min am empty and 20-30 pwo. Its easy on the back and easy on the knees. I find when you go backwards it doesnt hurt as much on the back.

Also to strengthen the muscles around the back I found this to help me alot. In between lifting sets do 8 reps of superman stretch with a 2 second pause and then down. This strengthens the lower back muscles which takes stress off the spine. As ive been doing this along with my physical therapy ive been finally able to do leg press and bent leg deadlifts after close to a year.

[outofthebox]

hey man, i would sound sympathetic for you and your back issues but I cant. I have 2 Herniated Disc L4,L5 and a degenerated disk that lays on a nerve. I live on ibuprofin 800mg a day and I hate myself for having to take it every day to maintain a comfortbale state. But heres my advice. Do Elliptical..and do it hard. 30-45min am empty and 20-30 pwo. Its easy on the back and easy on the knees. I find when you go backwards it doesnt hurt as much on the back.

Also to strengthen the muscles around the back I found this to help me alot. In between lifting sets do 8 reps of superman stretch with a 2 second pause and then down. This strengthens the lower back muscles which takes stress off the spine. As ive been doing this along with my physical therapy ive been finally able to do leg press and bent leg deadlifts after close to a year.

thanks for the advice, i've been using the elliptical and the bike, switching it up...never thought to go backwards on the elliptical tho, as far as the supermans, i've been doing those for quite some time now and i also do them on an exercise ball and on one of those benches designed for it...suprisingly i was able to get a couple miles on the track at a decent jogging pace the other day without much issue, a bit sore the next day but nothing that punishing

[doctadank]

Narkossis ive read before where you suggest cardio PWO.

when i do my cardio i do it in the morning on an empty stomach

wouldnt doing 30-40mins of cardio on a bike immediately hinder recovery process (do you still have a shake before cardio or wait for 30 mins)

if you can explain further id be grateful

[noexcuses88]

Hate to jump in here being a new member and all, but I too have herniated disks in my L4 L5 lumbar spine. I couldn't walk close to a week and a half. Physical therapy for 8 months helped a lot. Its been a year since my injury and I am able to jog but haven't tried squats. Things like the superman stretch that Corey wrote about really helps. And even tho you probably have heard this a million times... ABS are extremely important in maintaining stability in your back. A**ominal and oblique excersises has allowed me to almost double my recovery time. Being a heavy guy myself, I would like see how this goes for you... good luck man

[Ntpadude]

not out for 3 years....3 herniated disks...out for almost a year, been lifting to get my strength back up now for a few months, finally decided to take it up a notch

I have a friend with a herniated disk. He had back aches on back aches but then he got put on testosterone replacement and while he is on that, all the back aches went away. When the doctor makes him time out at intervals of the year, the back aches come back.