Just Water.
Last Night's workout: Back/Biceps
Wide Grip Pull Ups: 5XFAIL (12,10,8,6,6)
Bent Over barbell Rows: 5x15 @120
One Arm Dumbbell Rows: 5x15 @45
Barbell Curls: 5x8@75
Hammer Curls: 5x15@45
Shoulders/abs tonight and the cut starts tomorrow.
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186.0 lb
Lost so far: 18.0 lb.
Still to go: 1.0 lb.
Diet followed reasonably well.
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Diet Calendar Entries for 08 December 2014:
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2369 kcal
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Fat: 40.55g | Prot: 250.46g | Carb: 242.94g.
Breakfast: Milk (1% Lowfat with Added Vitamin A), Quaker Quick Oats, SES nutrition prime protein (SES Nutrition). Lunch: Brown Rice, Venison/Deer Steak. Dinner: All Whites 100% Liquid Egg Whites, Egg, 100% Whole Wheat Bread, Market Basket Low Fat Cottage Cheese. Snacks/Other: SES nutrition prime protein (SES Nutrition), Quaker Quick Oats, Milk (1% Lowfat with Added Vitamin A), Genesis Pure Sport Recovery. more...
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3013 kcal
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Activities & Exercise:
Walking (brisk) - 4/mph - 10 minutes, Weight Training (moderate) - 1 hour, Resting - 6 hours and 20 minutes, Sleeping - 8 hours, Desk Work - 8 hours, Walking (moderate) - 3/mph - 30 minutes. more...
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losing 1.4 lb a week
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Comments
Hey Chad, what's your cutting protocol? how much do you eat? what combo of macros, etc?
08 Dec 14 by member: br_e_co
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I usually cut out most of the carbs keeping oats with breakfast and some simple carbs after workouts (I eat around 300-350gr per day when bulking) and replace the lost calories with healthy fats (nuts, olive oil, coconut oil, avocado, etc.) and end up at about 1800 cals (60% protein, 25-30% fats, 10-15% carbs). The last 3-4 weeks I'll swap over to a warrior diet (80% protein, the other 20% is residual carbs and fats from the protein sources), this is short term only, can't eat like that for long without digestive issues.
08 Dec 14 by member: chadlius88
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This bulk I gained about 17 lbs. and about 3% body fat. Based on the math (ignoring water weight) I gained about 8 lbs. of lean mass and 9 lbs of fat. In reality I probably only gained 5 lbs of lean mass, 3-5 lbs of water, and 7-9 lbs. of fat. We will see the side-by-side photos from my last cut once I get back to 170 lbs.
08 Dec 14 by member: chadlius88
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thanks for that breakdown. that looks like something i can keep up with - what is the total duration for you? and what BF% are you targeting?
08 Dec 14 by member: br_e_co
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oh yeah, what is your workout regimen during this time?
08 Dec 14 by member: br_e_co
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Targeting 10-12% bf @170 lbs. Workout routine will be lots of reps using supersets, giant sets, drop sets, and pyramid sets with heavy weight. Too much to write out the whole program, but I will continue to post my daily workouts like I have been.
08 Dec 14 by member: chadlius88
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Oh and I always go until I hit 170. Body fat has been lower by about 1-2% every time I get there. Last time I was at about 13-14%, so hopefully I will get to 11 or 12% this time.
08 Dec 14 by member: chadlius88
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thanks, chad. i think you answered my question about workout regimen. look forward to your progress.
08 Dec 14 by member: br_e_co
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