My Macros for 10 Days/Cut

Nutrition
21

Yeah, I put a high day on my chest because its a trouble spot for me when it comes to strength.
I put a high day on my back because it just made sense to me to have my high days side by side
I put a moderate day on my shoulders because I really want my traps to grow but its not a very physically demanding day.
Ill put a moderate or low day on my legs because I’m not trying to get them to grow very much at this point of my training.

So I’m starting today with my chest tri day.

Chest/tri- high
Back/bi- high
Shoulders-moderate
Legs-moderate
Off-low

Moderate days - 285gP / 100gF / 237gC. (3000 cals)

High days - 285gP / 100gF / 296gC. (3225 cals)

Low days - 285gP / 100gF / 177.75gC (2748 cals)

I’m starting with only one low day for now since even my high days are at a deficit, so maybe when weightloss stalls ill just turn a moderate day into a low day

22

[quote]paulieserafini wrote:
Yeah, I put a high day on my chest because its a trouble spot for me when it comes to strength.
I put a high day on my back because it just made sense to me to have my high days side by side
I put a moderate day on my shoulders because I really want my traps to grow but its not a very physically demanding day.
Ill put a moderate or low day on my legs because I’m not trying to get them to grow very much at this point of my training.

So I’m starting today with my chest tri day.

Chest/tri- high
Back/bi- high
Shoulders-moderate
Legs-moderate
Off-low

Moderate days - 285gP / 100gF / 237gC. (3000 cals)

High days - 285gP / 100gF / 296gC. (3225 cals)

Low days - 285gP / 100gF / 177.75gC (2748 cals)

I’m starting with only one low day for now since even my high days are at a deficit, so maybe when weightloss stalls ill just turn a moderate day into a low day[/quote]
Awesome. Keep us updated. If you notice any significant strength drop off dont be afraid to raise calories for awhile before dropping them again. Otherwise just keep banging away till your happy.

23

So I started this about four days ago so I’ve done one full cycle of high,high,med,med,low(today)

Four days ago I weighed myself at 251 after waking up(8hourfast) and the afternoon before at 254 with food in my stomach. Today I weighed myself at 247 not on an empty stomach. That’s four pounds in four days, so my question is should I raise calories a bit or ride it out another four days and see where I’m at? And if so should I raise calories by a 200 for every day accordingly or maybe replace a medium day with a high day or the light day with another medium?

24

[quote]paulieserafini wrote:
So I started this about four days ago so I’ve done one full cycle of high,high,med,med,low(today)

Four days ago I weighed myself at 251 after waking up(8hourfast) and the afternoon before at 254 with food in my stomach. Today I weighed myself at 247 not on an empty stomach. That’s four pounds in four days, so my question is should I raise calories a bit or ride it out another four days and see where I’m at? And if so should I raise calories by a 200 for every day accordingly or maybe replace a medium day with a high day or the light day with another medium?[/quote]

When I cut, and this is just me, I really increased calories when strength took a large hit. Usually that’s a decent indicator that your losing muscle over fat, or maybe just losing too fast. But I believe that in your OP, you said you were a higher bf%, so I doubt you’re losing too fast. Probably just losing that initial weight loss, that will probably taper off within the next week.

Did the low days effect your training at all, or were energy levels good?

25

[quote]Spidey22 wrote:

[quote]paulieserafini wrote:
So I started this about four days ago so I’ve done one full cycle of high,high,med,med,low(today)

Four days ago I weighed myself at 251 after waking up(8hourfast) and the afternoon before at 254 with food in my stomach. Today I weighed myself at 247 not on an empty stomach. That’s four pounds in four days, so my question is should I raise calories a bit or ride it out another four days and see where I’m at? And if so should I raise calories by a 200 for every day accordingly or maybe replace a medium day with a high day or the light day with another medium?[/quote]

When I cut, and this is just me, I really increased calories when strength took a large hit. Usually that’s a decent indicator that your losing muscle over fat, or maybe just losing too fast. But I believe that in your OP, you said you were a higher bf%, so I doubt you’re losing too fast. Probably just losing that initial weight loss, that will probably taper off within the next week.

Did the low days effect your training at all, or were energy levels good?[/quote]
Agreed. I dont even weight myself atm when trying to lose weight I go by mirror and strength levels. Saves my sanity. After all I dont really care what I weigh so long as I look and preform how I want.

I think youd need about a month or more before needing to up calories. Ride out the inital weight drop which is likely mostly water and less food in the stomach digesting.

26

[quote]Spidey22 wrote:

[quote]paulieserafini wrote:
So I started this about four days ago so I’ve done one full cycle of high,high,med,med,low(today)

Four days ago I weighed myself at 251 after waking up(8hourfast) and the afternoon before at 254 with food in my stomach. Today I weighed myself at 247 not on an empty stomach. That’s four pounds in four days, so my question is should I raise calories a bit or ride it out another four days and see where I’m at? And if so should I raise calories by a 200 for every day accordingly or maybe replace a medium day with a high day or the light day with another medium?[/quote]

When I cut, and this is just me, I really increased calories when strength took a large hit. Usually that’s a decent indicator that your losing muscle over fat, or maybe just losing too fast. But I believe that in your OP, you said you were a higher bf%, so I doubt you’re losing too fast. Probably just losing that initial weight loss, that will probably taper off within the next week.

Did the low days effect your training at all, or were energy levels good?[/quote]

Alright, um my low day was an off day so I was a little more tired and hungry than usual. My moderate days were alright but I can tell I have slighly less energy than on my high days. Today was a high day and I felt amazing. I guess I planned my preworkout meals just right because I felt great in the gym although I lifted a little differently today in the gym from last week so it made it harder to track a strength drop.
Ill explain,

Three chest workouts ago I did this:
Flat bench: ramp warmup
240x8
240x8
240x8
240x7 (failed couldn’t get 8)

Inline bench db
100sx7
100x5
100x6
100x5

Dips body weight to failure 18ish reps followed by my tricep workouts

LAST WEEK
Flat bench: light ramp style warmup
240x8
240x8
240x6 (felt like I was close to failure so I racked it)
240x6 (failure)

Incline db bench
100x7
100x6
100x6
100x5

Dips 10lbs plus bodyweight 15 reps failure followed by my triceps workout

Left with intense DOMs worse than the week before

TODAYS WORKOUT

Flat bench:light ramp warmup
245x5
245x5
245x5
245x5
245x6 (did one extra forced rep after 6)

Incline db
100x7
100x7
100x7
100x6

Decline bench: very light ramp just to get use to the movement because I haven’t done it in a year
225x6 (plus two forced reps)
Then I did my triceps stuff.

At the end of todays work out I felt like I had way more energy than usual and I wanted to do something extra like cable flys or a set or two more of decline but I didn’t want to risk not being recovered for my next chest day so I left after I did my planned workout

by the way I’ve added weight every single week for all my triceps exercises

So yeah next week I’m going to do all the same stuff except I’m going to try to add a rep to every set if I can until I can reach 4x8 again.

27

[quote]Gl;itch.e wrote:

[quote]Spidey22 wrote:

[quote]paulieserafini wrote:
So I started this about four days ago so I’ve done one full cycle of high,high,med,med,low(today)

Four days ago I weighed myself at 251 after waking up(8hourfast) and the afternoon before at 254 with food in my stomach. Today I weighed myself at 247 not on an empty stomach. That’s four pounds in four days, so my question is should I raise calories a bit or ride it out another four days and see where I’m at? And if so should I raise calories by a 200 for every day accordingly or maybe replace a medium day with a high day or the light day with another medium?[/quote]

When I cut, and this is just me, I really increased calories when strength took a large hit. Usually that’s a decent indicator that your losing muscle over fat, or maybe just losing too fast. But I believe that in your OP, you said you were a higher bf%, so I doubt you’re losing too fast. Probably just losing that initial weight loss, that will probably taper off within the next week.

Did the low days effect your training at all, or were energy levels good?[/quote]
Agreed. I dont even weight myself atm when trying to lose weight I go by mirror and strength levels. Saves my sanity. After all I dont really care what I weigh so long as I look and preform how I want.

I think youd need about a month or more before needing to up calories. Ride out the inital weight drop which is likely mostly water and less food in the stomach digesting. [/quote]

Yeah ill ride it out a bit longer, by the way gl;itch.e and spidey22 thanks to you guys. Youve have been a huge help.

28

[quote]paulieserafini wrote:
Yeah ill ride it out a bit longer, by the way gl;itch.e and spidey22 thanks to you guys. Youve have been a huge help.[/quote]
All good. Youve got a decent amount of mass to you, youll look awesome when you lean up some.

29

[quote]paulieserafini wrote:

[quote]Gl;itch.e wrote:

[quote]Spidey22 wrote:

[quote]paulieserafini wrote:
So I started this about four days ago so I’ve done one full cycle of high,high,med,med,low(today)

Four days ago I weighed myself at 251 after waking up(8hourfast) and the afternoon before at 254 with food in my stomach. Today I weighed myself at 247 not on an empty stomach. That’s four pounds in four days, so my question is should I raise calories a bit or ride it out another four days and see where I’m at? And if so should I raise calories by a 200 for every day accordingly or maybe replace a medium day with a high day or the light day with another medium?[/quote]

When I cut, and this is just me, I really increased calories when strength took a large hit. Usually that’s a decent indicator that your losing muscle over fat, or maybe just losing too fast. But I believe that in your OP, you said you were a higher bf%, so I doubt you’re losing too fast. Probably just losing that initial weight loss, that will probably taper off within the next week.

Did the low days effect your training at all, or were energy levels good?[/quote]
Agreed. I dont even weight myself atm when trying to lose weight I go by mirror and strength levels. Saves my sanity. After all I dont really care what I weigh so long as I look and preform how I want.

I think youd need about a month or more before needing to up calories. Ride out the inital weight drop which is likely mostly water and less food in the stomach digesting. [/quote]

Yeah ill ride it out a bit longer, by the way gl;itch.e and spidey22 thanks to you guys. Youve have been a huge help.[/quote]

You’re welcome man. Glad to help

30

does anyone think that im making a mistake not following lean gains to a T.

i mean im doing a different carb cycle approach than he reccommends.
and eating less protein than he reccomends as well (reading the faq and he was saying 2.5-3 grams per lb.

pretty much all im taking out of his program is the 16 hour fast 8 hour feeding window i even dont consume all my carbs post workout like he reccomends although i do try to keep the bulk of my cals and carbs around workouts.

edit: although i have only been fasting for around 3 or 4 weeks now and ive only been carb cycling for 7ish days i do feel like im making some minor positive results in body composition and some people have even given me positive feed back saying i look slightly leaner.

31

Today I weighed myself a couple hours after waking at about 246.2 so I’m down 5ish lbs from 251.
Progress hasn’t stopped, but let’s say my weight freezes about how long should I wait before I add cardio or decrease calories again?

32

[quote]paulieserafini wrote:
does anyone think that im making a mistake not following lean gains to a T.

i mean im doing a different carb cycle approach than he reccommends.
and eating less protein than he reccomends as well (reading the faq and he was saying 2.5-3 grams per lb.

pretty much all im taking out of his program is the 16 hour fast 8 hour feeding window i even dont consume all my carbs post workout like he reccomends although i do try to keep the bulk of my cals and carbs around workouts.

edit: although i have only been fasting for around 3 or 4 weeks now and ive only been carb cycling for 7ish days i do feel like im making some minor positive results in body composition and some people have even given me positive feed back saying i look slightly leaner.[/quote]

Hmm… are you sure he said 2.5-3 grams of protein/lb BW?? That’s the highest I’ve EVER seen from anyone. lol. And his ‘preferred’ way to do things is have one small meal pre-workout, with a bit of carbs in it I believe, so that’s fine (going off memory from when I used IF this summer). I’d just take follow the 16/8 schedule as best you can, and keep doing what your doing. Your not trying to cut down to 6% BF or anything, and it’s working, no need to change what you’re doing.

And on the other question, I’d at least give about 2 weeks of no ‘progress’ before really adding in extra cardio, or decreasing cals.

33

Weighed 243lbs today. I don’t think I’ve lost any inches around the waist or ainything, but my arms are definitely 1/8th of an inch smaller if that means anything. Stretch marks around my sides, belly button and actually everywhere including chest back and arms are slightly lighter too.

Strength is fine.

I pinched a nerve in my lower back yesterday acting like a fool.
I forced through my shoulder workout last night though and today was supposed to be legs so I’m going to give it a day, maybe do some light cardio today or 15 minutes of HIIT. Then go for legs tomorrow.

34

1283×373 117 KB

my intention wasn’t to make a comparison i just wanted a new display pic. But then i got bored and was like what the hell.
i know im not posing in the exact same spot in the exact same way but i feel like im slightly more defined even though it’s only about an 8-9lb difference.

oh and i have a typo. it says 251-155 but i obviously meant 251-255

35

HELL of a lot leaner, bro. Keep doing what you’re doing. Awesome job so far

36

[quote]Spidey22 wrote:
HELL of a lot leaner, bro. Keep doing what you’re doing. Awesome job so far[/quote]

thanks man appreciate the support

37

Beastly. Going to look awesome lean! How long did you spend gaining mass? Your going to get one of your own threads when you lean out!

38

[quote]Gl;itch.e wrote:
Beastly. Going to look awesome lean! How long did you spend gaining mass? Your going to get one of your own threads when you lean out! [/quote]

ha thanks man, we will see where i end up you know you’re doing something right when you your own thread in T-Nation.

um i started lifting about 4 years ago and ever since then it’s always been about getting bigger.

but i didn’t really start perma-bulking/gaining most of my size and consistently hitting the gym until about 2-2.5 years ago and i pretty much just started eating food (mainly protein or protein+carbs) every two hours all day long sometimes reaching 9 meals a day.

i still have a very long road ahead of me but I’m just ready to be lean already because being a little wiser now i’d love to attempt another bulk while try to add minimal bodyfat.

39

You’re an asshole for being able to eat that much while on a cut. I fucking gain weight on 2600kcal.

40

[quote]facko wrote:
You’re an asshole for being able to eat that much while on a cut. I fucking gain weight on 2600kcal.[/quote]

haha i mean it’s the beginning im sure soon ill have to be eating lower cals.

plus im like 240something