Let’s do it!
6ft 186.3 here.
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You guys make me sick…
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Hey, man, you’ve been chasing PRs and my injuries have helped me chase physique goals.
You need to find a way to ignore the weight on the bar and focus on making your muscles hurt. Make muscle fatigue, the pump, that lactic acid burn be your number one priority and you’ll have an easier weight loss journey. People who keep focusing on numbers while cutting seem to struggle.
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Lighting sucks sorry. In hotel room and dont know where good lighting spots are 
Nice!
I went all over my house looking for a spot to prop my phone and take pictures. I finally settled on just opening the blinds and using the daylight so the light fixture wouldn’t wash everything out.
You look like you have some long arms like me. They’re under appreciated!
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Man, awesome work on this cut! Your back and arms look awesome.
Y’all are making me want to lean out…
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looking good Iron really good.
And quality squats the other day, I like the way your delts pop, impressive.
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I can cure that for you, I’ll throw up some post holiday shots soon
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Don’t do it! Keep the goal in sight big weight for big lifts. Go eat a pizza and doughnuts and enjoy powerlifting bro…
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Woke 185.7.
So, today is the first day I feel remotely recovered since last Thursday’s stupidfest. After basketball and dumb pointless mega volume on super submax TBDL and RFESS, I got so tight, twisted, and rundown. I’m really damn disappointed that I did that evening workout, especially in that manner. It fucked me up.
Anyways, I’m back on track. Not sure if 184s will happen by tomorrow, but I’m going to do my best to see it on the scale.
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Did you have fun? if the answer is yes, well then you should do it again when the opportunity appears 
However glad to read you’re back on track
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Yeah, the basketball was fun. Not the workout after. It was painful. I knew I should have skipped it, but I failed an autoreg opportunity and just powered through something because I always feel like I need to check the workout box. Typical me. Not adapting.
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5/10/2019 - Legs - 185.7
Warmup
Rolling, quick 3
Low Handle TBDL
95x8, 135x8, 185x8, 225x8, 275x8, 305x8, 295x8
-with-
RFESS
BWx5x10
Ab Wheel
1x35
1.5 hours yard work
Decided to take it easy on the RFESS since I’ll be squatting in under 48 hours. My legs still did not feel recovered today. I really did some damage last week.
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184.1 this AM! New low (0.8 lbs). Finally, movement. I ate very clean yesterday, and lots of activity, but was never hungry. Cool.
I wish I better understood how the body chooses to do what it does with metabolism and weight loss. I also wish I better understood how my food choices impacted my weight loss. Not total calories, but more so food choices. I’ve always just defaulted to carb cycling to lose weight. I can get to a pretty easy 12-14% bf in this manner. Never really had a desire to go below that. Perhaps I’ll get closer to 10% during this cut at 179.9. I dont really care tbh on my bf %, but I do find all of the cause/effect interesting.
Hell, for my bedtime snack last night I had 3 chicken legs from a rotisserie chicken along with some breast meat. Had to be pretty high cal, but the needle moved down LOW on the scale. This is why I carb cycle. Even if some of it’s a mirage (water/glycogen loss) I still feel like it’s so damn effective for weight loss while keeping sanity.
I’ve been at this now for 4 months. Down from 200 to 184. Go back 6 more months and I was 208. So in 10 months I’m down about 24 pounds.
I’m thinking I’ll be where I want to be by July 1 (179.9) at the pace I’m going. That’s the target right now.
Total weight loss will be about 28 pounds.
I will however continue my carb cycling indefinently. As I enter long term maintenance or slight gain phase, I’ll add the extra cals/carbs in around my workouts.
As far as training goes, I need to carefully monitor my volume. I have a clear threshold I do not need to pass. If I do, bad things happen.
Really, all I need is a top set and 1 MAYBE 2 down sets. It’s pretty much what I’m doing currently. I just need to make sure I adhere, UNLIKE last Thursday.
I also have some work to do on my right shoulder. I know I still cant perform barbell/axle flat bench comfortably. I have some weakness in the rotators along with some tightness. It’s something I’m going to work on with my sports PT here real soon. Also, my squat form will continue to evolve, but I think I’m getting close to where I need to be.
Shoulders/Arms today.
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Nice! Must be something in the air today.
How are you cycling carbs?
During my cut, I have just set my protein goal and lowered carbs to make the math work. I haven’t restricted them; I know that I struggle to keep fat under 80-90g per day so I don’t stress about it.
@jackolee recommends increasing protein while dropping carbs compared to just dropping everything. The end result is eating more calories overall.
In the past week I’ve been cutting carbs down to 200g. I was eating 250. I haven’t hit my goal of 250g of protein yet but I’ve been at 225g per day. I’ve sacrificed that goal in lieu of some drinks the past couple nights.
Keep it up, brother!
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So, I pretty much do the same thing everyday:
No real carbs until pre workout meal on workout days. That’s typically 16+ hours of no carbs.
If it’s a non lifting day, I’ll even skip my typical carb meal (especially if I’m feeling good, high energy, etc) if I want to fire up some progress.
With low carb, I often go by feel, energy. If I start to dip, I know it’s time to have a carb meal. Even then we’re only talking 50g.
One thing I’ve learned through the years is to have an electrolyte supp on hand. I take it twice a day to make sure that’s not my energy issue. Also for heart health. Very important with lower carb diets.
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Check out some of Paul Carters stuff and CT’s best damn and the dude at AthleanX also prescribes high intensity over volume.
So It makes sense. You only need a topset and 1 downset.
Nice work on the weight loss btw. Quality.
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Thanks! Love PC’s stuff. Currently using it.
5/11/2019 - Shoulders/Arms - 184.1 (new low, 0.8)
Warmup
Rolling, quick 3, band shoulder series
Axle OHP (6, 12, 20)
45x2x6, 75x6, 95x6, 105x6, 115x6, 125x6, 135x5, 105x12, 75x18
-with-
Chin Grip Variations
4x12, 1x11
-with-
Chest Supported Incline Scap Retractions
44x5x10
-alt with-
Single Arm KB Row
44x12, 62x4x12
Band + Weight Lateral
5x35, 10x2x30
Skullcrusher R/P
70x100 reps
-with-
Axle Curl
55x100 reps R/P
40 min walk
Rep 6 on OHP was not happening, so wisely did not try. This is my kind of workout. High intensity with volume packed assistance. Going to start adding in some of Wennings shoulder rehab/prehab stuff. Would like to get back under flat bench after mid year.
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