4/17/2017 - Monday
Started my 8 week cut.
Height: 6 foot
I’d like to say my body fat is around 16%, I’ve let myself go.
Expectations in 8 weeks, 12% bodyfat possibly?
I would be more than happy if I was to achieve 10%. If I’m close I’ll extend the diet to 12 weeks.
Tuesday- weight: 207.6
Pictures attached are just a spur of the moment upload from today. No pump, lounging around.
Monday: lower body
Bb back Squats with assistance work.
1rm: 385 atg
Tuesday: Chest and abs
Bb bench with more assistance work. Going up on reps for each additional movement.
Wednesday: start jui jitsu in two weeks, 1 1/2 - 2 hours.
Currently: Sometimes an off say, sometimes I hit misc. groups, for example. Traps, power cleans, maybe use this as an “arm” day.
1rm: power clean 225
1rm push press: 225
1rm: bb military press, grinding out a slow 205.
Thursday: Most definitely an off day if I have time maybe something light, pump day again.
Friday: Varies, usually back and shoulders.
Pull ups, bb rows, occasionally deadlfts. Military presses. Again followed by assistance work on the main mover. Similar to a power building program.
1rm deadlift: 455
Edit: 3rm bb bent over row: 315
Saturday: boxing and kixkboxing 1- 1 1/2 hours
Pull up them more isolation movements, light teicep work, lateral raises, rear delts. Biceps.
Calories: maintance at 3000
I do IF’ for 12 in the off season and last cut I went too 14-16 hour fast. I’ve been tapering up this week from 12-15. Will try to maintain 14 hour fast thru this cut.
Start of the week around 2700, over the weekend I’ve brought it down to around 2500-2600.
Monday start at 2600 and taper to around 2400 by Sunday.
Week 3: start with 2500 and taper too 2400 by Sunday.
Week 4: same
– cheat days will be a spur of the moment for that day and will try to time my nutrient intake accordingly.
Week 5: depends on body weight and body fat at this time. What I inevitably want to do is keep tapering my calories down too maybe a week or two at around 2200.
Week 8: bring my calories up by 150 for the week (150 a day so for example 2200- 2350 mon-fr at least) "play by ear"
If I’ve reached my goal or not.
Week 9: taper up an additional 50-100 calories in.
Week 10: if I hit my goal an additional 100 cal increase.
If I did not reach my goal take away 100 calories.
Continue plan, after 12 weeks increase calories slowly regardless.
1-1.5 grams of protein a day
35-45% carbohydrate intake.
Will post physique updates weekly, will get a leg shot in possibly tomorrow after leg day.
Ill maybe keep the training log more in depth if demand is high.
Any help or advice is greatly appreciated.
Any body fat % guesses and expectations welcome.
Sorry I don’t have a shoe to compare with.
Did you guys know you can out creatine in your socks? Hahahaha
Lot of work to do