I don’t know if I really get to use the word cutting with this because still 230lbs with little to no definition at all. It’s just a fat loss period that eventually will be turned to a bulk but not for a number of months yet.
My program is this:
5 Day split for lifting. Max weight for 10 reps, 3 sets each. Swapping machines or exercises frequently to reduce rest time (eg. Bicep and tricep work on machines side by side swapping back and forth without resting between individual sets). Each workout is preceeded by a 10 minute treadmill spot with a run/walk mix (3.6mph walk, 6.0mph jog)
Sunday - Chest
Monday - Back
Tuesday - Rest
Wednesday - Arms
Thursday - Legs
Friday - Shoulders
Saturday - Rest
Workouts are at approximately 5:00pm each day and depending on the muscle group last between 40-60 minutes.
My diet has been narrowed down as follows.
7:30am - 2 cups 1% milk, 14g protein powder, a piece of fruit and 1 tsp olive oil.
9:30am - 1 cup 1% milk, 14g protein powder, 1 tsp olive oil
11:30am - 2 slices whole wheat bread, 4 ounce roast beef, 5 tsp olive oil based mayo.
2:30pm - 1 cup 1% milk, 14g protein powder, 1 tsp olive oil
Dinner (6:00pm usually, but varies) - Variety of meats usually chicken breast, pork chop or extra lean ground beef and some variety of fried or steamed veggies.
I run about 1900 calories a day with a protein:carb:fat ratio of 4:3:3.
My protein powder used to be PVL Whey Gourmet (tastes good and is cheap) but can’t get down to the walmart anymore to buy it so I figured if I’m going to need to pay more I may as well try Metabolic Drive (about 60 bucks a tub in Edmonton with a little discount from the gym I’m at). I’m actually quite impressed with it so far, the chocolate is fantastic in milk or water.
I’ve dropped to 230lbs from 265lbs which I was at back in June 08. But I’ve been hovering around 230lbs for about 4 weeks now and I need to find something to break the plateau. I know that scale weight is only one aspect but I’m doing progress photos this monday coming up and I don’t believe there has been much visual difference this time (doing them every 4 weeks) over the last photos which is disappointing. There is a lot of info on this site about breaking lifting plateaus and weight gain, but I’ve not been able to find much for breaking weight loss plateaus.
Any advise would be much appreciated, even links to articles I may have missed in my searching would be awesome. Some time soon I’ll suck up the pride and post progress photos so people have an idea of where I’m at.