Guys I’ve got a huge problem. I?ve been cutting since May 16, 2007 (about 3 and a half weeks) and I?ve apparently LOST 4.53 pounds of MUSCLE! My stats (I?m 5?9 btw) were as follows:
May 16 2007: Weight= 210 lbs LM= 166.53 lbs Fat= 43.47 lbs 20.7% Body fat
June 6 2007: Weight=200 lbs LM= 162 lbs Fat= 38 lbs 19.0% Body fat
As you can see, in the 3 ? weeks I?ve been cutting, I?ve lost 5.47 pounds of fat and 4.53 pounds of muscle! I thought the body fat measurement was done wrong (it?s the electronic shit they stick on your arm, not calipers), but I had them do it 5 times and it was the same. I figured it might be water weight or something but I just measured my arms, they are BOTH ? inch thinner than before I started to cut!
Now let me explain my exercise routine and diet. First off, I train my heart out in the gym. I think this intensity might be hurting my cutting phase, as I?m expending too many calories. Ok so let me breakdown my routine. I train 5 times a week (Mon-Fri), Mon, Wed, Fri being Upper Body, and Tues, Thurs Lower Body. For Upper Body I do:
Bench press 195 10 205 9-7-7
Incline Dumbbell Press (70) 10-10-10
Elbow-In Dips (25) 10-10-10
Decline Benchpress (135) 10 (155) 10-10
Pull Ups - 10-10-10
Bent-over Rows (185) 10-10 (195) 10
Military Press (95) 10-10-10
Shoulder Shrugs (245) 10-10-10
Preacher Curls (85) 10-10-10
Duration: 1 h 25 minutes
On Wednesday I substitute Military Press for Close-Grip Bench press and on Friday its Neutral Grip Dumbell Press. Also once a week I do Flat Dumbbells instead of Benchpress and Incline Benchpress instead of with Dumbbells. I think I should cut out some exercises and decrease the reps, but then it would feel like I?m doing LESS work, if you guys know what I mean? For Lower Body I do the following:
Deadlift (275) 10 (295) 10 (315) 5-5
ATG Front Squats (135) 10 (185) 10-10
Box Back Squats (225) 10 (275) 10-10
Duration: 40 minutes
On Lower Body Days I run right after I finish working out for fifteen minutes. My muscle is primarily in my lower body, and back (hence the emphasis on my shitty chest and arms).
As for my diet, its basically JB?s Precision Nutrition. I used to eat 5 meals (first week of cutting) a day, now its four. I consume about 2000-2200 calories. My macronutrient breakdown is about 40% protein, 45% fat and 15% carbs (I consume three Protein Fat meals and one Protein Carb meal-the Protein Carb meal immediately after working out). The other source of carbs is all the veggies I eat, about 5 servings a day. I use creatine (5g a day) and that?s it. I?ve ordered some HOT-ROX and so I?ll start using that when it arrives.
I?ve read some inspirational stories of successful cutting phases (Dave Tate, Christian Thibaudeau, JB on Get Shredded) and I just want to have a successful cut. I?ve been working my ass off the last 8 months bulking (according to measurements, I?ve gained 30 pounds of muscle, though of course that number is far lower once the water retention is eliminated) and it sucks to see all my progress melting before my eyes.
I?m not sure if it?s the low calories, long workouts, or cardio. In addition, tomorrow I?m restarting my muay thai (kickbocking) classes and I?ll be doing that three times a week (I guess this should count as my cardio?)! I feel like reducing the duration of my workouts, but then I?d feel like I?m becoming weaker, if you guys understand what I mean. The main thing that is frustrating are my shrinking arms, both half an inch less in circumference (while at the same time, my leg measurements have remained the same).
So T-brothers, what should I do? Thanks a lot for taking the time to read this. Any feedback is greatly appreciated.