oh, one more thing:
when you go back to your 2 weeks of maintenance calories. Make sure you’re eating at least 150g carbs a day. I wouldn’t go much higher than that, but you need the 150g.
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Thanks a lot for the info man. I’ll have to make a decision closer to the time, depending on how progress has been up to that point and how motivated I am. But I really appreciate the advice - it’s a topic I know next to nothing about, and this has been very useful.
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I’m curious and ignorant. What is PMSF?
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Im keen to follow how you go with this. I don’t have much advice to add.
Although I was thinking if you don’t like low intensity steady state cardio, I would perhaps suggest 1-2/week sessions of sprint work. Sprint 300 meters for repeats or find the steepest hill in your hood and run up and walk down that for repeats. Im suggesting this as in my personal experience, nothing gets me shredded like a few good weeks of sprints. I suppose it will depend on if you can fit this into your current program.
tweet
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Holy vomit! I do like sprints, but those are a little extreme for me. I’ve had some success with stationary bike sprints, just 10 rounds 40 seconds off/20 seconds on adding intensity every four weeks.
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Piss Stained Mattress on the Floor
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Thank you very much for the advice guys! I hadn’t heard of PSMF before either but it stands for Protein Sparing Modified Fast and basically it seems you eat nothing but lean protein sources and low calorie vegetables for a relatively short period. It’s clearly extreme, although I’m sure very effective. To be clear I’m very grateful to @Yogi1 for his advice but there’s a reasonable chance I’ll stick with something more traditional. It all depends on how I feel at the time. If I haven’t made satisfactory progress and I’m feeling determined I will do it, but if I’m happy enough with my results at that point I won’t.
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T-Ransformation: Week 19 - Run
Run
1.8 miles
Time: 19:59
This was a relatively short but steep run. The initial hill “sprint” was particularly challenging and I didn’t really recover from that. I was hoping to go further, but I’m happy enough with the time I got for this distance.
Nutrition
13:00: fajita (grilled chicken, no cheese), salad
16:00: Red bull, chocolate
21:00: chicken breast, potatoes, tomatoes
I’m not sure what today’s macro breakdown was but I imagine it was around 2500kcal and 200g of protein. The fajita at lunch was small and didn’t contain anything particularly calorific.
Yesterday I was away for work and had my dinner paid for and went overboard, but I don’t think I’ve done any major damage. My scales yesterday morning kept alternating between 95.3kg and 95.7kg. I won’t count either as official, but I’m happy with both.
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this is a true story: when I read your post there I googled “big fat pussy” thinking I’d get some ironic picture of a cat eating a pizza or something to post here in your log.
The images google returned were NOT of cats…
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Well thank you very much for not posting those images in my log.
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T-Ransformation: Week 19 - Upper Body
Kettlebell Rows
40kg: 5x5
One-Arm Push-Ups
BW: 10
Just a very brief upper body session today, not much to say about this one.
Nutrition
13:00: chicken sandwich, Monster, blueberries
15:30: protein bar
19:00: chicken breast, potatoes, veg
Bodyweight: 95.8kg
Yup, not much to say about today.
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T-Ransformation: Week 19 - Rest
Nutrition
13:00: Relentless, chicken wrap, protein bar
19:30: Roast pork, potatoes, peas
I’m not sure how many calories this was but I don’t think I went over 2500kcal. Lunch was 1000kcal and I think dinner was under 1500kcal.
EDIT: Ended up having a chocolate eclair after dinner…
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T-Ransformation: Week 19 - Summary
Bodyweight: 95.6kg
Training: 2 upper, 1 lower, 1 run
Nutrition: Good
Not much to say about week 19. The highlight was the 100kg clean/front squat and I’m pretty happy with everything else. The deadlifts weren’t as easy as I’d have liked, but I haven’t been doing them as often recently so it’s to be expected. The run felt pretty good and the upper body stuff was standard.
I’m very happy with a weekly average weight of 95.6kg although my scales have been a bit weird. I noticed a new vein on my hip yesterday which was cool, but I’ve still got a long way to go to get as lean as I’d like.
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T-Ransformation: Week 20 - Gym
Deadlifts
140kg: 1
160kg: 1 - belt on, mixed grip
180kg: 1
200kg: 1
220kg: F
230kg: F - straps on
200kg: 2 - straps off
Front Squat
100kg: 5x1
80kg: 5
All sets belted
Bench Press
100kg: 4x5
Pull-Ups
BW: 3x8
I got carried away with the deadlifts and tried to max again, I’m doing that way too often. I think it’s because I’m so close to my goals (220kg/485lb strapless, 230kg/505lb strapped) and because these are lifetime landmark goals, not just short term targets. I failed the 220kg just before lockout and as I was trying to grind my grip gave out. I think I’d have got it if my grip had held, but I’m not completely certain. I failed 230kg at my knees. I finished up with a 200kg double which was meant to be my top set according to the Tim Henriques routine, so I feel like this was still productive.
The front squats went really well. I managed 100kg for a grind last week, and once years ago, so this was a significant volume PR and they felt much smoother. Bench press was good and the pull-ups were much better than usual.
Nutrition
11:00: 2 protein bars
15:00: 1 protein bar
19:00: ?
So I’m going to a party tonight and there’s going to be a buffet so who knows what will happen. I’m at 800kcal and 60g of protein going into it, so I can’t do too much damage… I’m driving so I’ll just be drinking water.
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you fucking dirty bastard
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T-Ransformation: Week 20 - Run
Run
2 miles
Time: 17:01
My fastest 2 mile run by quite a way, I’m very happy with this. My knees were pretty sore yesterday but I think that’s because of dancing rather than front squats.
Nutrition
11:30: sandwich, Monster, blueberries
16:00: chocolate, protein bar
19:45: chicken breast, roast veg
Bodyweight: 95.2kg
2400kcal and 170g protein today. My weekend was all over the place so I was pleasantly surprised to weigh 95.2kg this morning. That puts me at 3.5kg (8lbs) down since starting this cut.
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T-Ransformation: Week 20 - Rest
Nutrition
09:00: Monster
12:00: sandwich, blueberries
16:00: Red Bull, protein bar
20:30: chicken breast, sweet potato
Bodyweight: 95.1kg
2500kcal and 170g protein today (was really dragging this morning, hence the 9am Monster lol). My knees feel completely back to normal. I’m very happy with my bodyweight today - I see 95kg as a threshold, below which I feel pretty lean.
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T-Ransformation
So this is the final day of the “T-Ransformation”. I started this way too late so haven’t made the progress I’d like (I’m 8lbs down), but I’ll continue cutting for a good few more weeks. At the start of this my conventional deadlift one rep max was 205kg (belt, no straps) and since then I’ve hit 220kg a couple of times (with straps) and 230kg on the trap bar. I’ve also gone from having to stop after running for 1.2 miles, to doing a 10k (6.2 miles) in 62 minutes. So overall this has been a very productive training block.
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That’s some very good progress in a short time.
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