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12/7 food
Cal: 1743
P: 275g
F: 49g
C: 50g
12/8 food
Cal: 1625
P: 131g
F: 44g
C: 187g
12/9 food
Cal: 2078
P: 270g
F: 65g
C: 103g
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Randomly woke up after 4 hours sleep last night, couldn’t go back to sleep.
I knew it was a cold/flu because that never happens to me. Went off diet, smashed a ton of carbs and pedialyte, went on a pirate’s of the Caribbean bender.
I’m actually popping a temperature, which also never happens. Going to stay laid back until i clear this up.
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Thanks for posting that, very interesting, must have got some amcc activity from my training recently, alongside cold showers. Actually forcing myself to do conditioning will be my next macro suck!
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RIR0 PPL
Push a
Calves
Flat Hammer press 6-10 reps (3 drop sets).
9x315
5x325
3x275
3x225
3x185
Low Incline db fly press+db Inc press 8-12 reps (failure with fly press > failure db Inc press. one set. Count fly press only).
12x60
Over head db flies 15-20 reps
(fail Shoulder Flye > fail OH Press. One set. Count OH Flye only)
16x45
Db lat raise 10-15
13x25
no rest
DB Gironda Swings 10-15.
5x20
Close grip smith bench 6-10 reps.
7x225
8x185+4partials
Single arm 90* cable push downs 10-12 (20-25 widowmaker last set)
12x70
21x70
Lets not talk about my diet the last few days. Back on the suck wagon (not as fun as it sounds).
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Food
Cal: 1898
P: 337g
F: 28g
C: 50g
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Holy poop - I don’t think I could handle this. Are you really dragging or just having to deal with hunger?
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Just dealing with the hunger. Low fat doesn’t bother me the way it would if i were natty… i no longer need dietary fat to support my testosterone production.
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Is this the start of your cut already? Usually with low carb you would still see higher fat without it being very detrimental to weight loss, no?
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I actually started my cut last week but got interrupted by being sick.
If i were natty, my dietary fat intake would matter more. Seeing as I’m not, my fat intake could arguably go as low as 0g/day (Lyle Mcdonald style PSMF). From my understanding, fat intake doesn’t change fatloss rate outside the scope of calories in- calories out.
Competitors increase dosages of enhancements as performance drops during a cut. If I’m getting stage lean, sounds like that’s a tool in my toolbox.
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What’s your daily deficit?
How far out is your end goal?
Seems like very low cals for a week in.
I was eating around these cals a few weeks out from a show.
Your not giving yourself much room to work here.
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Not sure. Last time i counted macros/ calories i was down to 2k cals daily and not losing weight at 210lbs. I believed my deficit was about 1500cals/day then.
Were i to guess, probably in the vicinity of 1500/day deficit.
However far away you think about 6% BF is. I’m probably 12-15%BF right now.
12-18lbs fat loss sounds about right.
Watch your performance. Last time i went that low carb/calorie my performance tanked and i lost a ton of muscle. Unfortunately it happened the last couple weeks of my show prep and i looked worse on stage then two weeks out.
I’m currently 6 weeks into my cut. Started at 223 and currently sitting at 215. Protein at 280g, carbs at 200g and fats around 30g. On non training days I drop my carbs to around 50g or so. Gym performance is the same as it was at the end of the bulk.
IMO raising carbs to 200 or so or carb cycling would be a good strategy here.
Take a little extra time to get to where you wanna be if you don’t have a goal date. Will be much more sustainable once you come out of the diet. Being stage lean is a very different animal and it’s not sustainable long term.
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My plan if that becomes a concern:
Given how spotty my day-to-day is, this will happen on occasion anyways. I intend to keep protein around 250-300/day and fats low (30-50g). Carbs will probably be 50g/day minimum but up to 175g. I’m just taking the easy deficits where they come.
Compliance has always been my issue here because food was therapy; trying to fix that relationship for good.
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That would be a pure BF shed at that point. Even enhanced I don’t see that happening with the first round. Maybe 30 lbs?
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Id be impressed if i could find 30lbs of fat/water to come off my body, to be honest. It’s possible, but unlikely i think.
This was 6 weeks ago and I’m down 4-5lbs from this.
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The key is consistency. It’s tough but you just need to meal prep and plan ahead.
I’m at the point now where I’m just in auto pilot eating for a goal.
You have to shift your thinking about food.
It’s a tool just like gear.
When I was dieting for my show @RT_Nomad gave me some advice about my carb intake and at the time I didn’t follow his advice but now I know he was correct. There is a time to drop carbs low. It’s a couple weeks out just to get to the next level. You will find that you need carbs for gym performance to keep muscle on. Drugs will not overcome this.
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Me too but thats the thing. You won’t keep all the muscle too, even enhanced. At least I was never able to. Your numbers are if you 100% lose fat/water which doesnt seem possible. Based on the pic though you may be right that 30lbs is a little much.
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Sure. I doubt I’ll keep every bit of muscle I have, but it will also come back shortly after the deficit is over too - some studies have shown that we never really lose the muscle.
At any rate, I’d imagine 20lbs being the far end of what I have to lose to hit my target. I’d be amazed if I saw myself hit 185lbs (205 currently) and would probably want to stop before I even got out of the 190’s. Only way to tell is to get there.
I do want to get DEXA scanned when I hit that goal though. Just to have some visual reference to bodyfat %.
EDIT
@blshaw @s.gentz I’m talking with coach now. He also says I’m too low on calories, but I’ll update.
Thank you both for keeping me on target; this is uncharted territory for me.
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I was looking lean at 205-210, good vascularity, decent abs, good definition in most muscle groups, but I wanted to get to the next level. It is surprising how much weight needs to be lost to get there. I got down to a low of 179 lbs before calling it on the cut. At 179, the definition and vascularity was much better even though it was pretty good at 205ish.
My 179 lb weigh in was a low, and not really representative of my actual mass. One week of eating in surplus and I was about 190 lbs. Still, you will probably have to see the scale say a pretty low number while on the cut to see the leanness you want.
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