chadlius88's Journal, 08 December 2014

Hey Chad, what's your cutting protocol? how much do you eat? what combo of macros, etc? 

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. 

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. 

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?  

oh yeah, what is your workout regimen during this time? 

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. 

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. 

thanks, chad. i think you answered my question about workout regimen. look forward to your progress.