Burlington, just a little east of Emporia.
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Well, day 1 of my mini cut and I HATE IT! 
I’m hungry and I’m sitting at 2800+ calories. I guess I’ve been eating a lot lately and I’ve grown quite accustomed to it. I must admit I’ve been enjoying it. The more I suck it up, the faster this will go.
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Check out some of Matt Vincent’s older vids on you tube. He’s an ex Highland games athlete and a pretty big guy. He used high pulls and snatches a fair bit.
8.30.18
Woke at 245.6 lbs. Hopefully I can see 243 be the end of next week. I’ll probably continue tracking my food since I’ve proven once again that I can’t trust myself.
Not sure if I’m lifting tonight or not. I’m off work Sunday and plan to go to my parents’ house to lounge by the pool. I should have time to train Sunday but I know myself. I’ll sleep in a bit and we might be going to church (our usual Saturday service is canceled since it’s a holiday weekend).
I should probably train tonight and save my day off for Sunday.
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Well, I decided to do my workout tonight so I can relax on Sunday. It sucked.
SGSS W6 D1
2 LAP DYNAMIC WARM UP
RFESS
115 x 3
125 x 5 x 3 sets
BOX SQUAT 21.5" (had to use different plates on top of the 18" box)
225 x 5
305 x 5 x 3 sets
DEADLIFT
315 x 3
Felt a twinge in my SI joint where I had my first significant back injury. Put the belt on tight just in case.
375 x 3
Yep, definitely tweaked my SI joint. It’s out of place. Done deadlifting.
LYING LEG CURL (21s)
80 x 10F/10T/10B x 2 sets
LEG EXTENSION
100 x 10F/10T/10B
75 x 15/20 (15 w/ 3 sec hold, 2 sec eccentric followed by 20 regular reps)
CONDITIONING
55 Rep Barbell Complex
Skipped this 80% because I was pouting about my back and 20% because it probably wasn’t a good idea to do the movements in the complex in a fatigued state with a back injury.
So like a self fulfilling prophecy I wasn’t feeling it tonight and I turned in a shit workout. On top of that I need to find time to visit the chiropractor to have my SI joint realigned.
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All these injuries man…
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I’m a disaster. This one is a recurring one. It’s minor as long as I deal with it. I guess I was just too relaxed on my “warm up” set with 315 because it shifted on the first rep.
My hamstring is getting better!
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8.31.18
Woke at 245.2 lbs. Dang, after two days of dieting I haven’t reached my goal.
I was fortunate enough to sneak into the chiropractor at 10:30 and my Sgt told me to go on duty. I called and asked if I could take an hour of vacation and she told me just to take care of myself. My back is still tender around the SI joint. The muscles were already pretty cranky from being stretched or shortened to lengths other than their “normal”. I also got my left hip worked on again. Last time this provided great relief. I didn’t even have tightness when I stretched! I need to figure out a way to get in to see him regularly but it’s tough with a two year old. My son is at the absolute worst stage to take into public.
I’m leaning towards not training today so I’m back to lifting tomorrow and then trying to squeeze something in on Sunday morning. It’s not my ideal schedule. The whole reason I forced last night’s leg session was so that I didn’t have to do anything Sunday other than float in the pool and work on my tan. But I feel pretty good and I want to continue feeling that way so rest it is. It’s also back day and I don’t want to mess with my freshly adjusted SI joint.
Summer is reminding us that its in charge. The heat index is currently 100 deg F and should feel like 104 deg F in a couple hours.
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9.1.18
I can’t believe it’s already September.
Woke at 243.6 lbs.
Ha, three days and I’m almost there! It could be one of those fluke low readings so I’ll keep going for a few days. I probably need to track my food for a bit anyway to get an idea about what I’ve actually been consuming. I’ll need it for reference when it’s time to truly cut at the start of 2019.
I know some folks choose to cut severely and lose weight as fast as possible to get it over with but I think (don’t know, just think) that a more gradual approach would be better for maintaining muscle. I have until June 1st, 2019 to achieve whatever weight I find myself at after this bulk and cut. It won’t do me any good to hit that weight in March. I also might not be so damn hungry if I do a slow cut as opposed to the “let’s just get this over” approach.
Thanks to this three day cut I’m actually close to my September 1st goal weight. I was 239.6 on August 1st so I guess I’ll use that as my starting point for this bulking phase (I actually started a few days prior to that but this is easier). I guess that means 243.6 lbs is right on schedule 
The goal for October 1st is 246-247 lbs. That won’t be a problem.
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As long as your protein intake is sufficiently high and you continue lifting heavy there’s no need to worry about muscle loss as far as I understand.
I’ve written some software that uses values off of T-nation that guides my macro distribution for both diet and mass phases. It just needs a starting weight and the number of weeks to run the phase to output weekly target weights, macros and caloric intake for the duration of the phase.
I can tweak it to output to pounds and send you the results eventually when you start your real cut (if you like).
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I might take you up on that. I like to play with analytics and statistics but my skills are limited to Excel spreadsheets… and pretty basic at that.
My 2018 Training Log is an Excel sheet with numerous tabs that are workouts I’ve written out and programmed for my weights. I’ve probably only actually used half of them LOL!
I can use your current stats and send you a sneak peek in a few hours. I’m out and about at the moment.
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I wanted to copy this into my log so I can bookmark it and find it later when I forget again.
I think it was in Mark’s log
1 pound of dry muscle holds about 0.4 pounds of glycogen and as 1g of glycogen binds 2.7gs of water the total will become about 2.4 pounds of weight for 1lbs of muscle (1lbs muscle, .4lbs glycogen, a tad over 1lbs of water)
@danteism, you sound like an American mixing pounds and grams in the same sentence 
For everyone reading this, I did the conversions and his math is correct.
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SGSS W6 D2
NEUTRAL PULLS UPS
BW x 8 x 3 sets
CABLE HIP ABDUCTION/ADDUCTION
2 x 10 ea at 40 lbs / 50 lbs
PENDLAY ROW
135 x 5
185 x 3
195 x 5 x 3 sets
LAT PULL DOWN
210 x 5 x 3 sets
SA REV CABLE FLY (21s)
20 x 10F/10T/10B x 2
CABLE ROW (1.5 reps)
170 x 8 x 2 sets
Took about 35 minutes to get this done. I was distracted talking to a Sgt who was in the gym. It’s tough to stick to my rest intervals when that happens. I skipped arms because it sounded like it was busy on the radio.
Even my bad or short workouts are good because the original SGSS plan only had me doing Penlay Rows and Lat Pull Downs for back work. Anything after that is bonus work.
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I don’t know why but I like to use grams when I’m talking about light things, pounds for the middleweight stuff and kilograms for heavier weights
Same goes with centimetres, feet and metres, it’s odd, I admit
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The American system of measuring is ridiculous and I don’t even know what it is.
Fucking quarts, gallons, fluid ounces, dry ounces, teaspoons, tablespoons, lets throw in liters on occasion. I’m lost.
I understand the metric system. Once you get to 10 you go the next term. It’s simple. 1000 meters is 1 kilometer. It makes sense. But 100 yards is 300 feet. And a meter is 39 inches. What the hell are we doing here?
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I’m not even going to weigh in on this (pun not regretted)
Anyway, here’s some calculation results for you based on your starting weight of 243.6 pounds. The diet calculations optimistically assume that the deficit that you are in as per the rules of thumb I use are all lost as fat. I’ve used these numbers myself to guide the diet, and I’ve found that they work really well for setting weekly target weights and macro breakdowns.
One caveat, after the first diet week one should recompute all of the weights as on that first week you tend to lose a lot more weight than the equations can anticipate as one loses a lot of water weight first.
DIET BITCH 1
===================
Week 1: 84.1-239.1g of carbs, 243.1-276.2g (max=292.3g) of protein, 110.5g of fat, 2436.0-2923.2 calories. You now weigh 241.2 pounds
Week 2: 83.3-236.7g of carbs, 240.7-273.5g (max=289.4g) of protein, 109.4g of fat, 2411.6-2894.0 calories. You now weigh 238.8 pounds
Week 3: 82.5-234.3g of carbs, 238.3-270.7g (max=286.5g) of protein, 108.3g of fat, 2387.5-2865.0 calories. You now weigh 236.4 pounds
Week 4: 81.6-232.0g of carbs, 235.9-268.0g (max=283.6g) of protein, 107.2g of fat, 2363.6-2836.4 calories. You now weigh 234.0 pounds
DIET BITCH 2
===================
Week 1: 255.8g of carbs, 255.8g of protein, 97.4g of fat, 2923.2 calories. You now weigh 242.3 pounds
Week 2: 254.5g of carbs, 254.5g of protein, 96.9g of fat, 2908.2 calories. You now weigh 241.1 pounds
Week 3: 253.2g of carbs, 253.2g of protein, 96.4g of fat, 2893.2 calories. You now weigh 239.9 pounds
Week 4: 251.9g of carbs, 251.9g of protein, 95.9g of fat, 2878.3 calories. You now weigh 238.6 pounds
MASS MONSTER 1
===================
Week 1: 532.4-720.5g of carbs, 176.8-243.1g (max=243.6g) of protein, 88.4g of fat, 3897.6-4384.8 calories. You now weigh 244.2 pounds
Week 2: 533.7-722.3g of carbs, 177.2-243.7g (max=244.2g) of protein, 88.6g of fat, 3907.3-4395.8 calories. You now weigh 244.8 pounds
Week 3: 535.1-724.1g of carbs, 177.7-244.3g (max=244.8g) of protein, 88.8g of fat, 3917.1-4406.7 calories. You now weigh 245.4 pounds
Week 4: 536.4-725.9g of carbs, 178.1-244.9g (max=245.4g) of protein, 89.1g of fat, 3926.9-4417.8 calories. You now weigh 246.0 pounds
MASS MONSTER 2
===================
Week 1: 487.2-609.0g of carbs, 243.6g of protein, 54.1-162.4g of fat, 3897.6-4384.8 calories. You now weigh 244.2 pounds
Week 2: 488.4-610.5g of carbs, 244.2g of protein, 54.3-162.8g of fat, 3907.3-4395.8 calories. You now weigh 244.8 pounds
Week 3: 489.6-612.0g of carbs, 244.8g of protein, 54.4-163.2g of fat, 3917.1-4406.7 calories. You now weigh 245.4 pounds
Week 4: 490.9-613.6g of carbs, 245.4g of protein, 54.5-163.6g of fat, 3926.9-4417.8 calories. You now weigh 246.0 pounds
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I see you included some gaining numbers as well and it’s much appreciated! I think 4000 calories is probably where I should be for gaining so I might start there and see how it plays out.
My pleasure!
Just ping me when you want a longer duration/update.
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