Im usually buzzing around fat loss posts throwing my 2 cents in, as I feel I have a lot to offer from my own personal experience.
In light of that im starting my log here for my coming cut, so that people could learn from it, and hopefully teach me a little too!
History:
June 2006 - 322 pounds
June Dec 2007 - 196 pounds
1st Bulk → March 17 2008 - 221 pounds.
out of those 25 gained I think about 10 are muscle, this was my first bulk and I learned alot but also made quite a few mistakes which added around 15 pounds of fat (I estimate).
Current stats after 10 days at low carb maintenance of 3500 cals (coming down from 4500):
Height - 6 foot 1
weight - 215 pounds
body fat -
SKINFOLD = 17.3 % BF
impendence machine = 22.1 % BF
waist, navel waist, hips, neck and weight calc = 19.6 % BF
god knows which of these to follow, so ill average the lot: 19.3% BF
So for the sake of comparison, im 19.3% bf at the moment, and Ill use this same 3 point measure at the end of this 2 month (-/+) programme.
This last week ive been slowly phasing out the carbs and strength training (5x5 starting strength).
Ive been phasing in: BCAAs, green tea, white tea extract, milk protein before bed - all this to help protect my muscle and metabolism in a low carb existance.
Ive been phasing in: Morning fasted cardio (brisk walk) - 30 mins, Waterbury’s 10x3 for fat loss and 10-20 mins post workout steady state cardio.
As of Monday the diet plan is this:
Workout day:
2800 cals (20% below maintenance)
250g prot
50g carbs (mostly green veg)
rest good fats.
sample:
Wake -
Supp 1: 10g BCAAs, 5g Creatine, white tea extract, multivit + water and down quick!
30 mins steady state (brisk walk)
Meal 1:
4 boiled eggs
1 cup low fat yogurt
1 apple
1 spoon ground flax
1 cup green tea
5 fish oil tabs
Supp 2: 10g BCAAs, 5g Creatine
meal 2:
150g turkey breast
200g green veg
1 tablespoon olive oil
1 cup green tea
5 fish oil tabs
meal 3:
150g turkey breast
200g green veg
1 tablespoon olive oil
1 cup green tea
5 fish oil tabs
meal 4:
150g turkey breast
200g green veg
1 tablespoon olive oil
1 cup green tea
5 fish oil tabs
Supp 3: 10g BCAAs, 5g Creatine
Workout (see below)
Supp 4: 10g BCAAs, 5g Creatine
Meal 5:
Venison burger x 2(400g total - no bun of course!)
200g green veg
1 tablespoon peanut/cocunut oil
ZInc and Magnesium
Meal 6(in bed):
30g milk protein
Non workout will be the same but with the creatine and BCAAs spread more evenly throughout the day.
The above totals roughly 2900 cals and i would sub in fish on non workout days instead of red meat for my evening meal.
Workout, simplified:
Sun: 10x3 for fat loss + stady state + evening HIIT
Mon: circuits(weights) + steady state
Tues: rest
Wed: 10x3 for fat loss + stady state
Thur: rest
Fri: circuits(weights) + steady state
Sat: rest
see below for more detailed breakdown:
Workout (fasted morning walk every day - 30 mins)
Sunday:
Heavy Strength (morning) - 10x3 for fat loss:
Exercises: Deadlifts, Chin-ups, Barbell Front or Hack Squats, Dips or
Decline Bench Press
Sets: 10x3
Rest: 45 sec
Load: 75% of 1RM (10 repetition maximum)
Decrease the rest periods by 5 seconds on Week 2. Increase the load by 1.5 to 2% on Weeks 3 and 4.
Alactic work (HIIT - evening).
Total distance 300-400m
E.g. 4 x 30m (120m total) + 3 x 60m (180m total) = 300m
3-5 minutes of rest should be used. The key is to be totally rested before hitting the next sprint.
Monday:
CIRCUIT A (12-15 reps per set)
A1. Horizontal pushing exercise
A2. Quads-dominant exercise
A3. Horizontal pulling exercise
A4. Hamstrings-dominant exercise
A5. Abdominal exercise
No rest between exercises within the circuit (or as little as possible). Perform the circuit three times.
CIRCUIT B (15-20 reps per set)
B1. Vertical pushing exercise
B2. Quads-dominant exercise
B3. Vertical pulling exercise
B4. Hamstrings-dominant exercise
B5. Abdominal exercise
No rest between exercises within the circuit (or as little as possible). Perform the circuit three times.
- 20-30 minutes of steady-state aerobic work
Tuesday: REST
Wednesday:
Heavy Training
Exercises: Back Squats, Bent-over Rows, Romanian Deadlifts, Standing Military
Press
Sets: 10x3
Rest: 45 sec
Load: 75% of 1RM
Increase the load by 1.5 to 2% on Week 2. Decrease the rest periods by 5 seconds on Weeks 3 and 4.
- 20-30 minutes of steady-state aerobic work
Thursday: REST
Friday: same as Monday (circuits)
saturday: REST
Timetable:
I currently plan to spend the first 2 weeks very low carb (try and see if I can reach ketosis).
On day 14 I will clean carb reload.
On day 21 I will clean carb reload (depending on results this will be regular every 7 days.
On day 28 I will introduce HOT-ROX Extreme to kick it up a notch (earlier if iI notice im failing/lagging).
I will use 1 bottle of HOT-ROX( 1 month).
The total plan will last 2 months, by which time I hope to be below 10% body fat. ambitious I know!
If in 2 months I am not below 10% body fat, I will return to maintenance for 2-4 weeks and then return to cutting.
On my last cut I stopped early because I felt emaciated and weak. This time I plan to be VERY lean, so that future clean bulking will be made much easier.
Cant think of anything else to add!
