*** Gbrice's Cutting Progress Log v2.0 ***

[gbrice75]

Last meal Saturday night before the big carb up day: Grilled pork chop w/ grilled sweet peppers and asparagus.

Breakfast (w/ protein shake) on carb up day: A little cheat... Taylor Ham (Pork Roll), Egg and Cheese. Unless you're from Jersey, this won't make any sense to you!

Last meal of the carb up day, right before hitting the pillow: Pescado Encocado (fish in coconut sauce) w/ coconut curry jasmine rice!

[RaginCajun]

man, i know how you feel with the weight. i busted my ass for two weeks and only saw a pound lost!

just stay the course, and make the changes you feel you need to make

[gbrice75]

Starting to iron out training for the next 2 weeks (after this week). Going with EDT (Escalating Density Training) - if you're not familiar with it, google it. It's a fairly simple routine that will KICK YOUR ASS. Probably one of the toughest routines of this entire 12 weeks. Basically, it concerns itself with 1 big superset and total work done per 'time block' moreso than X amount of sets/reps like most traditional routines, then beating that number each workout. You'll see what I mean:

Day 1: Chest, Back, Soulders

Warmup: Elliptical, 20 mins

A1 - T-Bar Row - 10 reps, 10 secs rest
A2 - Incline Barbell Bench Press - 8 reps, 30 secs rest

Perform as many sets as possible in a 20 min block

10 min rest period

B1 - Dumbbell Pullover - 10 reps, 10 secs rest
B2 - Clean and Press - 10 reps, 30 secs rest

Perform as many sets as possible in a 20 min block

Cardio, 20 mins

Day 2: Cardio, 60 mins

Day 3: Legs

Warmup: Elliptical, 20 mins

A1 - Lying Leg Curls - 15 reps, 10 secs rest
A2 - Front Squat - 12 reps, 30 secs rest

Perform as many sets as possible in a 20 min block

B1 - Leg Press - 15 reps, 10 secs rest
B2 - Dumbbell Deadlift - 8 reps, 30 secs rest

Cardio, 20 mins

Day 4: Cardio, 60 mins

Day 5: Total Body/Depletion Workout

Warmup: Elliptical, 20 mins

Jumping Jacks - 200 reps

Burpees - 100 reps

Plank - 3 mins (w/ breaks)

Step Ups - 100 reps

This will be a disgusting week indeed!

[cj111]

Have fun doing 100 burpees.. my girlfriend does so many cause she trains for fire fit, I said pfff those look easy, I did 10 and then said **** this!

[gbrice75]

Have fun doing 100 burpees.. my girlfriend does so many cause she trains for fire fit, I said pfff those look easy, I did 10 and then said **** this!

lol yea, they suck. I do em' with the push up and also do the jump at the top. They suck! Did I mention they suck!?

[cj111]

I thought that was the only way to do them with a push-up, jump your legs to your hands then jump straight up with arms above head? I duno I don't practice the art of burpees enough

[951thompson]

Starting to iron out training for the next 2 weeks (after this week). Going with EDT (Escalating Density Training) - if you're not familiar with it, google it. It's a fairly simple routine that will KICK YOUR ASS. Probably one of the toughest routines of this entire 12 weeks. Basically, it concerns itself with 1 big superset and total work done per 'time block' moreso than X amount of sets/reps like most traditional routines, then beating that number each workout. You'll see what I mean:

Day 1: Chest, Back, Soulders

Warmup: Elliptical, 20 mins

A1 - T-Bar Row - 10 reps, 10 secs rest
A2 - Incline Barbell Bench Press - 8 reps, 30 secs rest

Perform as many sets as possible in a 20 min block

10 min rest period

B1 - Dumbbell Pullover - 10 reps, 10 secs rest
B2 - Clean and Press - 10 reps, 30 secs rest

Perform as many sets as possible in a 20 min block

Cardio, 20 mins

Day 2: Cardio, 60 mins

Day 3: Legs

Warmup: Elliptical, 20 mins

A1 - Lying Leg Curls - 15 reps, 10 secs rest
A2 - Front Squat - 12 reps, 30 secs rest

Perform as many sets as possible in a 20 min block

B1 - Leg Press - 15 reps, 10 secs rest
B2 - Dumbbell Deadlift - 8 reps, 30 secs rest

Cardio, 20 mins

Day 4: Cardio, 60 mins

Day 5: Total Body/Depletion Workout

Warmup: Elliptical, 20 mins

Jumping Jacks - 200 reps

Burpees - 100 reps

Plank - 3 mins (w/ breaks)

Step Ups - 100 reps

This will be a disgusting week indeed!

Sounds brutal mate!

[gbrice75]

I thought that was the only way to do them with a push-up, jump your legs to your hands then jump straight up with arms above head? I duno I don't practice the art of burpees enough

I've seen women do em' without the pushup... and/or without the jump at the top. The full burpee incorporates the squat thrust, push up, and jump. At least that's how I learned em'.

Sounds brutal mate!

It was... I hate this workout tbh!

[cj111]

Do it right or don't do it at all!!

[951thompson]

It was... I hate this workout tbh!

I know this feeling, my Monday and Tuesday depletion workouts are quite frankly TORTURE!

[gbrice75]

Do it right or don't do it at all!!

Agreed!!!

I know this feeling, my Monday and Tuesday depletion workouts are quite frankly TORTURE!

Yea man... this is probably my least favorite week of the entire routine. Looking forward to being done with it. Next week will be torturous... but it'll at least be a different torture lol

[951thompson]

Agreed!!!

Yea man... this is probably my least favorite week of the entire routine. Looking forward to being done with it. Next week will be torturous... but it'll at least be a different torture lol

Mines the same old torture each week, it's like a reoccurring nightmare lol

[gbrice75]

Day 37: Chest, Shoulders, Tri's, Abs

Warmup: Elliptical, 30 mins (moderate intensity, steady state)

Feet Elevated Push-Ups - 3 x failure
Set 1: 38 reps
Set 2: 25 reps
Set 3: 20 reps

Plyometric Push-Ups - 3 x failure
Set 1: 26 reps
Set 2: 16 reps
Set 3: 16 reps

Incline Barbell Bench Press - 3x10
Set 1: 205lbs x 10
Set 2: 195lbs x 7
Set 3: 185lbs x 10

Squat Press - 5x10
Sets 1-5: 70lbs (35lb dumbbell in each hand) x 10

Weighted Parallel Bar Dips - 4x15
Set 1: 35lbs x 15
Set 2: 35lbs x 13
Set 3: 25lbs x 15
Set 4: 25lbs x 15

Decline Sit-Up - 4 x 15-20
Sets 1-4: 20 reps

Cardio, 30 mins

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

gonna look into that EDT GB see what its about. i always enjoy beating (or trying to beat) the previous weeks' numbers.

[gbrice75]

gonna look into that EDT GB see what its about. i always enjoy beating (or trying to beat) the previous weeks' numbers.

I hope you enjoy taking a beating too, cause' EDT will be happy to give you one, lol! Leg day is probably going to induce vomiting...

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

I hope you enjoy taking a beating too, cause' EDT will be happy to give you one, lol! Leg day is probably going to induce vomiting...

im a glutton for punishment. my lifting style has switched to HIT (drop sets, rest pause to failure) as has my cardio switched to all HIIT!

[gbrice75]

im a glutton for punishment. my lifting style has switched to HIT (drop sets, rest pause to failure) as has my cardio switched to all HIIT!

Well EDT is definitely intense... not HIT style per se, but intense nonetheless. Good mix of intensity/volume/cardio IMO. Excellent routine for cutting, but can be applied to building muscle as well - in fact, it was developed moreso geared towards the latter.

[gbrice75]

Day 38: Back, Bi's, Abs

Warmup: 30 mins elliptical (moderate intensity, steady state)

Chin Ups - 3 x failure
Set 1: bodyweight x 20 reps
Set 2: bodyweight x 12 reps
Set 3: bodyweight x 13 reps

Dumbbell Pullover - 3x10
Sets 1-3: 100lbs x 10

Supinating Pulldown/Row - 3x12 (used freemotion machine which is angled to be sort of a hybrid pulldown/row)
Set 1: 120lbs x 12
Sets 2-3: 110lbs x 12

Standing Cable Curl - 3x12
Sets 1-3: 130lbs x 12

Lying Bent-Knee Leg Raise - 4 x 10-15
Sets 1-4: 15 reps

Cardio, 30 mins

[RaginCajun]

datta boy!

and will ya look at all that cardio!

[gbrice75]

datta boy!

and will ya look at all that cardio!

Yea man, with not a lb. lost in 2 weeks (as per the scale, so take that for what it's worth) and a trip to sunny FL in under 4 weeks, I needed to step it up... and have!

[gbrice75]

Last night's dinner: Coconut Curry Chicken Breast

[RaginCajun]

Yea man, with not a lb. lost in 2 weeks (as per the scale, so take that for what it's worth) and a trip to sunny FL in under 4 weeks, I needed to step it up... and have!

Man I feel the same way and will be in FL in about 2 months!

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

Ill be in fla april 26,27,28 and may 5,6

[gbrice75]

Ill be in fla april 26,27,28 and may 5,6

Nice - where about?

[Back In Black]

Last night's dinner: Coconut Curry Chicken Breast

And there I was thinking 'Ooh, a picture, maybe it's an up to date one of the man himself.'

Keep rocking it mate, it's all worth it

[ichad]

Keep it up bud. I have started more cardio and better dieting last week.

So your six weeks in. How much weight have you lost in total so far? Any recent pics?

[gbrice75]

And there I was thinking 'Ooh, a picture, maybe it's an up to date one of the man himself.'

Keep rocking it mate, it's all worth it

lol... see below.

Keep it up bud. I have started more cardio and better dieting last week.

So your six weeks in. How much weight have you lost in total so far? Any recent pics?

Thanks bud. Almost 6 weeks in, only 6lbs net loss (as per the scale) but I don't rely much on the scale by itself. Visually, I am definitely progressing in the right direction and that's what really counts.

Re: pictures - I'll likely put up some pics when I finish the 12 weeks routine. I was going to do it at the 6 week mark (which will be this weekend), but I don't feel comfortable enough yet.

[ichad]

I agree with not just relying on the scale. I take measurements and pictures for a more accurate account. No ones going to flame you for your pictures. Your starting point is better then most already. You mention you do steady state cardio. Can you be more specific as to equipment, target heart rate, mph and on treadmill the incline. I have been doing steady state as well. Keeping in the fat burning zone 60-70% max heart rate for 45 mins. After weight training. Mostly on the cross trainer. Sometimes on the treadmill.

[gbrice75]

I agree with not just relying on the scale. I take measurements and pictures for a more accurate account.

Same here

No ones going to flame you for your pictures. Your starting point is better then most already.

Damn right they won't!! lol. It's not about being flamed or not; it's just a personal comfort level for me. I've been much leaner and hate going backwards... re: my starting point - I'm not nearly as lean right now as I am in my avy... pics attached (albeit clothed) for where I'm at right now. Even though I'm in clothes, you can see i'm a bit 'bulky' and far from cut. No worries though, I'll get back there.

You mention you do steady state cardio. Can you be more specific as to equipment, target heart rate, mph and on treadmill the incline. I have been doing steady state as well. Keeping in the fat burning zone 60-70% max heart rate for 45 mins. After weight training. Mostly on the cross trainer. Sometimes on the treadmill.

Sure. Tbh, I don't pay attention these days to heart rate, etc. as I know my body well enough by know to know when i'm working where I want to be. But my cardio routines (for steady state) involve:

Treadmill: Walking at 4.0mph, 8.0 incline OR Running at 6.0mph, 0-2.0 incline.

Elliptical: I always pyramid when I use the elliptical. I can manipulate incline and resistance... so I start at 10/1 and increment by 1 for each every minute until I'm at 20/10 (max) at the 10 min mark, then decline back down in the same fashion. Great workout.

Stepmill: My arch nemesis!! Always kicks my ass. I just use the programs as they're all pretty challenging depending on the level (I usually go midway) selected, unless I use it for HIIT in which case I just manipulate it manually.

[ichad]

Step mill sucks. But is effective. Do you ever do morning empty stomach cardio? I'm considering trying it out a couple days a week.

[gbrice75]

Step mill sucks. But is effective. Do you ever do morning empty stomach cardio? I'm considering trying it out a couple days a week.

Yep - whenever I have a cardio only day (such as tomorrow), I do it fasted. Unfortunately I can only workout in the am, but if that weren't the case, my ideal cardio schedule (while cutting) would look something like:

AM fasted - 60 mins, moderate intensity, steady state

PWO (evening) - 20 mins HIIT, followed by 20-30 mins moderate intensity, steady state

[gbrice75]

DAY 39: Cardio

Yep, cardio only... meh.

Fasted: 30 mins elliptical (I pyramid resistance and incline by increments of 1 every 2 mins to max on both, then back down by increments of 1 every minute)

15 mins treadmill (walked at 4.0mph, 8.0 incline)

15 mins stepmill (fat burner program, level 5 [midway])

[baseline_9]

How's things GB.... U sound like ur still on track which is good just keep doing it... Over and over lol

I got back from my holiday last night, man I killed the food... Lol more than I should have, but oh well.... I have about 15 long slow weeks now until I go away again so were in the same boat of repetitiveness....

Looking forward to those 12 week shots

[gbrice75]

How's things GB.... U sound like ur still on track which is good just keep doing it... Over and over lol

I got back from my holiday last night, man I killed the food... Lol more than I should have, but oh well.... I have about 15 long slow weeks now until I go away again so were in the same boat of repetitiveness....

Looking forward to those 12 week shots

First - welcome back brother!!! Feel free to list everything you ate - I'll live vicariously through you!

Nice bro... 15 weeks is plenty of time for you to make some killer progress. Unfortunately, I only have 3 weeks before I go on vacation (holiday)... so I won't be anything close to where I want/need to be, PLUS I'll be set back several weeks by the time I return... but it is what it is. Life happens, we keep going.

Re: pics - I actually took a few things morning. First pics taken since starting this cut. I'm just under halfway through... not particularly comfortable with the pics but I'll consider posting them up later today.

[sawyer86]

Last night's dinner: Coconut Curry Chicken Breast

looks nice man, whats the recipe for this?

[gbrice75]

looks nice man, whats the recipe for this?

I'll post this up in the recipe section as well. Makes 1 serving (for me):

2 boneless, skinless chicken breasts
salt and pepper, to taste
1tbsp coconut oil
2 green onions (scallions), chopped
1tbsp curry paste (I used red)
1/3 cup chicken stock
1/2 cup coconut milk
juice from 1 lime
1tbsp fresh cilantro, chopped

Pound the chicken breasts semi-thin. Heat a skillet on med-high. Season the breasts w/ salt and pepper. Add the coconut oil to the pan, place the breasts in and cook through, about 3-4 mins per side. Remove from pan and set aside on a plate.

Reduce heat to med-low. Add the green onions and curry paste to the pan, scrape the bottom to get any bits off the pan, and cook for about 2 mins. Add the chicken stock and reduce to a glaze, about 5 mins. Add the coconut milk, bring to a boil and continue cooking to reduce down, about 8 mins. Add the fresh lime juice and any juices on the plate from the chicken. Add the chicken back to the pan to warm through. Spoon the sauce over the breasts and finish with fresh cilantro.

Plate and enjoy!!!

[gbrice75]

Day 40: Total Body Depletion Workout

Warmup: 30 mins elliptical (moderate intensity, steady state)

Bodyweight Squats: 200 reps
Sets 1-4: 50 reps (full ass to heels, full glute contraction at the top)

Push Ups: 100 reps
Sets 1-4: 25 reps (varied hand placement)

Squat Press: 50 reps (moderate weight)
Sets 1-5: 80lbs (40lb dumbbells in each hand) x 10

Sit-Ups: 100 reps
Sets 1-4: 25 reps

Dumbbell Swings: 100 reps
Sets 1-4: 18kg x 25

Cardio, 20 mins

And that wraps up phase 3!!! On to EDT next week... I wanna puke just thinking about it!!

[gbrice75]

Ok guys... I'm far from comfortable posting these up, but I told you I'd consider posting pics 1/2 way through my cut, and I decided to do so.

These were taken yesterday, after about 24 hours of carb depletion.

5'10 (and a half, lol)
202.5lbs
Guesstimating bodyfat at 15%-ish (opinions?)

1 - I still have a lot of work to do. Holding plenty of fat over my chest as you can plainly see, and my lower abdominals/ass/hips are a mess (not ready to show that yet lol)

2 - Still disgusted with my lack of delt development. But there's something in the works to address that soon enough... Marcus knows what I'm talking about

3 - I need a fcking tan!!

Go ahead guys, lay it on me. No need to go easy, you won't hurt my feelings. I'm well aware I have plenty of work left to do, bodyfat to strip, muscle to build, etc. Working with what God gave me!!

[ghettoboyd]

your right there bro, you can see your abs so your not as hideous as you think lol...

[kelkel]

Doesn't look bad at all GB. Appear bigger than what you were in your avi.

Oh, MT2, MT2, MT2. It works.