Hello Bodybuilding Community,
This is my first post on this page, I hope to grab some helpful insight and critique for my first true cut. I am undergoing the preparation for my first cut in just around 1 month time and would like your input on my diet, routine, and supplementation.
I have been lifting since I was 19, and I am now 24. At my strongest in college I hit a double 405 for squat, a 275 flat bench, and a 585 deadlift. I unfortunately had to cut weight to join the Air Force and I am trying to regain my previously lost strength and size. I didn't handle the cut the right way (too much HIIT and cardio) went from a semi lean 175 at 5'6-5'7 to a slightly more lean 159 (fasted). I have spent the last year in the Air Force trying to put on size more aggressively, as well as strength. Through various programs, I have inched my way to a 315 squat single, 250 Bench single, and 455 Deadlift double. I am approximately 180lbs with some to be expected fat gain from the bulking process, started in November. My numbers are no where near elite, but I work hard and have been addicted to the iron since I started.
I am currently running BBB working on my second month, it does bother me that I will not be able to complete the challenge. I plan on taking my military leave from South Korea to go home for the holidays. I want to look my best, better than I have ever looked before when I get home. I have always trained hard, and ate "smart". But I have never attempted a cut like this before, with all my macros calculated and meals weighed out for the week. I will be cutting from September 7th to December 15th. This is approximately 14 weeks.
Current Weight: 180lbs at 5'6.5 @ approx. 16%Body Fat in my estimation
Split: 46% Protein 35% Carbs 18%Fat (these are approximately they are all decimals)
Total Kcal:2250 Protein:258g Carbs:196g Fat:45g
Non Workout Days
Total Kcal:2270 Protein:259g Carbs:188g Fat:49.5g
**The primary difference is Plazma will only be used only on workout days, and will be substituted with a 1.5 cups of Brown Rice on non-workout days. I will also be eating 100grams more of chicken(make up for the protein, and hence the fat gain in the macros).
I plan on cooking all my meals in bulk, having them placed in microwave containers so I have them all ready to go for the week ahead. I have a nice weighted scale coming from Amazon for about $15, which I think is a steal.
Plazma will be used for the entirety of the cut, from September 7th to December 15th. I will be using 3 three scoops of 100% Gold Standard Whey daily as my whey protein source throughout the cut. Indigo-3G and Micro-PA supplementation will be used for the last 8 and 1/2 weeks of my cut. Will also begin taking caffeine pills/black coffee in the mornings for that spike in metabolism.
As of right now this is the only part of my cut, that I am unsure of. A part of me wants to train DC, I have used it before but it has been some time. The smarter part of me just says use a different template of 5/3/1 (Triumvirate). I am leaning towards 5/3/1 just because of the 4 day split, but something about heavy lifting and lower volume seems right on a cut (queue DC).
Please let me know what you think/blast away; your input on my diet, supplementation, and routine. Ask any questions you may need to make a better assessment of this true cut. I plan on utilizing as little cardio as possible, and not implement until fat loss seems to stall. Which is where I will do LISS in the morning fasted. I don't plan on using cardio till at least 2 months in. I am trying if possible not to do any cardio at all but that may not be realistic. I also plan on dropping my calories 250 for the month of November(from carbs), and then bringing it back for the reminder of December. I know there are some very intelligent people on this site, that have undergone amazing transformations. I hope to learn from you, as well as have one as well.
Apologies for the length of this post, I will have my training log updated with before and after pictures. As well as meals, supplement times, and of course weights lifted.