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Day 1 of the cut went very well. Diet was 100% on point and I had a fantastic leg session last night. starting weight of 188.8 and 19.9% body fat (measured by body composition scale). The primary goal goal is 170 lbs. in 12 weeks. Secondary goal is 165 lbs. sometime within 8 weeks following hitting 170.
Based on where my strength is compared to February when I was 171.8 lbs, I'm hoping to see a drastic change in body composition since I've basically been on an 8 month bulk in which I gained 20-23 lbs. and only 6% body fat.
My estimated lean mass in February was 146 lbs. Currently it is estimated at 151 lbs. If I can hold onto the 5 lbs. lean mass gain through this cut, I'd be extremely happy. These numbers exclude water weight so they are not accurate. However, they give me a good idea of where I stand.
as I always say......
Here....we....GO.
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188.8 lb
Lost so far: 15.2 lb.
Still to go: 3.8 lb.
Diet followed 100%.
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Diet Calendar Entries for 22 October 2015:
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2084 kcal
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Fat: 56.07g | Prot: 188.16g | Carb: 206.18g.
Breakfast: Coffee, Whole Milk, Splenda No Calorie Sweetener Packets, BSN Syntha-6 Chocolate Peanut Butter Protein Shake. Lunch: Green Giant Green Beans & Almonds, Nature's Place Boneless Skinless Chicken Breast. Dinner: Maple Grove Farms Sugar Free Low Calorie Maple Flavor Syrup, Food Club Large Egg, Great Value 100% Liquid Egg Whites, Quaker Quick Oats. Snacks/Other: Panera Bread French Baguette (Side Portion), Panera Bread Frontega Chicken Sandwich (Half), Panera Bread Lentil Quinoa Bowl with Chicken. more...
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2662 kcal
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Activities & Exercise:
Pilates - 30 minutes, Resting - 9 hours, Sleeping - 6 hours, Desk Work - 8 hours, Walking (moderate) - 3/mph - 30 minutes. more...
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gaining 1.4 lb a week
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 Comments
Hey! Good to see you. Where you been hiding?
22 Oct 15 by member: northernmusician
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I'm looking forward to seeing your progress through this.
22 Oct 15 by member: jmb3450
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I kind of fell off the fatsecret bandwagon when I took my business trip to kings bay Georgia for a month and it took me a while to get back on. Once I finally started up again, I injured my right distal bicep tendon, so I took up powerlifting for 4 months and made some crazy strength gains, but also chubbed back up again. Got all the way back up to 195 lbs. Been chipping away at it and lost 6 lbs but didn't really get hardcore serious until this week.
22 Oct 15 by member: chadlius88
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You're like the other guys on this site. Determined. No doubt you'll do it.
22 Oct 15 by member: ClassicRocker
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I remember the tear. As I recall, you tore it hugging your wife (you wuss). :) I've been doing powerlifting for about two months. I'm astonished at the gains made. I think it will help to have that strength base before getting back to a hypertrophy focus.
22 Oct 15 by member: northernmusician
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That's where I was headed. whatever your 1 rep max is you can lift 75% of that weight for 10 reps (The math is accurate, I've tested it). More weight should mean more size once were back into the hypertrophy range. Except I wont be gaining any size for the next 12 weeks or so.
22 Oct 15 by member: chadlius88
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Yep. I agree with the math. I picked up a program called power lifting to win. It's off a website of the same name. Learned quite a bit from reading the book which is a donation download.
22 Oct 15 by member: northernmusician
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I have been using Louie Simmons' Westside Conjugate Method. Very effective and enjoyable.
22 Oct 15 by member: chadlius88
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Odd, isn't it? A power lifting routine can protect a healing insertion? Go figure.
22 Oct 15 by member: northernmusician
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