Eddie Hall had a good idea to avoid traffic
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Bill Pearl Intermediate Weight Training Program
Cutting Phase
Week 16 Day 1
Hip Abduction Machine - 140 lbs - 40 reps
Seated Ab Machine - 80 lbs - 20 reps
Dip Stand Leg Raise - Bodyweight- 100 reps total
Standing Dumbbell Side Bend - 50 lbs - 100 reps each side
Incline Bench - 135 lbs - 4 x 10
Dumbbell Press - 75 lbs - 4 x 10
Standing Side Lateral - 30 lbs - 4 x 10
Standing Palms In Alternated Dumbbell Press - 50 lbs - 4 x 10
Lat Pulldown - 120 lbs - 4 x 10
Standing Dumbbell Curl - 35 lbs - 4 x 10
Seated Leg Press - 200 lbs - 4 x 10
Standing Toe Raise on Wall Calf Machine - 40 lbs - 4 x 20
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Walking
4.0 Miles
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Bill Pearl Intermediate Weight Training Program
Cutting Phase
Week 16 Day 2
Hip Abduction Machine - 140 lbs - 40 reps
Seated Ab Machine - 80 lbs - 20 reps
Dip Stand Leg Raise - Bodyweight- 100 reps total
Standing Dumbbell Side Bend - 50 lbs - 100 reps each side
Incline Bench - 135 lbs - 4 x 10
Dumbbell Press - 75 lbs - 4 x 10
Standing Side Lateral - 30 lbs - 4 x 10
Standing Palms In Alternated Dumbbell Press - 50 lbs - 4 x 10
Lat Pulldown - 120 lbs - 4 x 10
Standing Dumbbell Curl - 35 lbs - 4 x 10
Seated Leg Press - 200 lbs - 4 x 10
Standing Toe Raise on Wall Calf Machine - 40 lbs - 4 x 20
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Walking
4.0 Miles
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Can this work day end any fucking faster?
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Anti-Climatic
Iām done cutting. I didnāt finish week 16, but I donāt care. I need a break of some sort before I get back to gaining.
Starting weight: 217 lbs
End weight: 190.8 lbs
Total loss of 27 lbs
My training was Bill Pearlās Intermediate program (Purposeful Primitive states high volume stuff is great from trimming downā¦.like Bill Pearlās Advanced Training Program)
Every 2 weeks I lowered my calories by 200 and increase volume + conditioning. My intention was to make it harder as I go. (Purposeful Primitive says for gainingā¦increase calories over a span of 12-16 weeks and for trimming down you lower the, over a span of 12-16 weeks)
I count calories because I need to track stuff. Why the fuck would I not do that since Iām skilled at overeating. I do eyeball stuff as well.
I made sure to superset during my training for the sake of movement and not rest a lot. (I copied this technique from some kind of training from Keys to Progressā¦I forgot what it was called)
My exercises were machine and dumbbells so I could move faster and still train with intensity on those days I felt lazy. I chose walking due to being low intensity and there were times where I would jog (also helpful on days I felt lazy, because I can just walk and not think about anything).
My diet was practically the definition diet from Keys to Progress, so meat, cheese, and eggs.
Basically, I lowered the calories and increased the movement over 12-16 weeks while eating nutritious food (no carbs)ā¦.stupid simple. The diet allowed me to stay satiated and compared to other cuts, I believe it aided in me having a more muscular look after cutting rather than skinny fat (or I simply just didnāt have much muscle at those times)
Anyway, I start gaining again next week and I will be keeping my diet the same. The process of me getting lean is a multi-year dance of patience, food quality, and periodization. All the more reason to nail in the diet, otherwise Iād just be moving the goal post further away from me on top of however many cutting and bulking cycles.
16 weeks is a long ass timeā¦that is roughly a 1/4 of a year. Imagine wasting your time for a 1/4 of a year. Itās just extra time on top of how much it would take you to get lean. Especially given how you canāt just keep losing forever.
It is wayyyyy to easy to end up in the exact same fucking spot or worse. I should know cause I am truly a master of ending up worse or in the same spot (I still build muscle though lololol).
I shouldnāt be putting on 30 lbs in the next 16 weeks. I will be eating my way to 3000+ calories slowly with definition diet food to make a 16 week runway for my next cut.
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Geez that is fucking long
TLDR,
The cut was successful
I use meat, cheese, and egg diet
I lower da calories and increase da volume + cardio for 16 weeks and it work
I bulk next week while eating diet foods for a span of 16 weeks.
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congrats. nice work.
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what had you decide to not maintain 190 for several weeks before your next phase?
or is that outdated thinking?
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I am just impatient, but maybe it does work.
I wonāt be eating anything crazy for next 4 weeks.
Itās either gonna be 2000 and 2200 calories or 2200 calories and 2400 calories (since Iāll be increasing by 200 every 2 weeks)
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Nice work, my dude!
Are you feeling good after 16 weeks?
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Yeah! Any further than that, and I wouldāve became a zombie!
My mind was getting fried, not my body.
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Dude, this wasnāt a TLDR at all: I loved reading every word of it. Youāre learning and discovering so much!
I think that training style you were referring to in Complete Keys to Progress was Peripheral Heart Action (PHA). Along with supersets, it was based around getting the blood to rush through your body by supersetting movements that were on opposite parts of the body. Like, doing a big set of squats, then follow it up with dips.
I am such a fan of you doing this with the definition diet, and wanting to continue on with that approach. I SO wish I had that figured out at your age.
I think youāve got a solid idea with a more gradual approach to gaining for now. Since youāre counting calories and macros, you might appreciate checking out Robert Sikes approach to reverse dieting. Heās a keto bodybuilder, and has a really solid system figured out for all of this.
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To make this kind of progress while going through some big life changes is amazing. I feel like i can hear a bit of disappointment in the way youāve written this up, but iām not sure why. It seems like youāve done absolutely everything right.
This log should get more attention.
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Yes! Thatās exactly what I was referring to!
Iāll make sure to check him out. I was doing a bit of googling on him before going to bed and now I know heās the inventor of the Keto Brick lol.
Glad you enjoyed reading all of that Pwn!
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Yeah that sure was stressful, college graduation ā> summer internship (different company) ā-> moving to Virginia and starting full-time job
Iām not disappointed, I am very happy with my progress.
Itās justā¦.ā¦ā¦I canāt have what I want nowā¦ā¦,but thatās okay cause Iāll work for it.
ā¦ā¦
Scheduling anything training related around work is fucking annoying. Thatās all Iāll say. I still do it regardless. Ironically, all the more reasons to fuel a dedication to long-term good eating habits.
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Nice work! That is a very successful cut. You found a way to stick to the plan while adulting, that is a great win. Have a great and well earned bulk. Have fun eating those calories again!
27lbs is impressive in just 16 weeks.
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Awesome progress Tim, 16 weeks of under eating is definitely not my idea of fun. Great results and will be very interesting to see how the next 16 weeks go as you slowly build again.
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