T Nation

My Cutting Program

I have recently begun a training expedition to cut off fat to 8 percent bodyfat. Meanwhile attempting to add as much muscle as possible, knowing that is next to imposssible to accomplish.

I began a week ago and utilized powerlifting in coordination to different intensities in running to increase my speed in cutting off useless fat. (and reaping the rewards of looking good)

THis will be a short post, and if anyone would like info on my training I will post again. Just lemme kno.

7/6/05

161.0 lbs total
13.6 percent body fat

which essentially is

21.896 lbs fat
139.1 lbs muscle

7/14/05

159.7 lbs total
12.8 percent body fat

which essentially is

20.442 lbs fat
139.26 lbs of muscle

SO

as you can see i lost 1.4 ish lbs of fat, maintained strength in weight room and gained a quarter pound of muscle.

To increase lean muscle i have decided to eat some more protein and good fats. Hopefully these variables will come into positive play for next week’s measuring on the 21st.

If you guys are interested on the results leave some replies, and any help to expedite the fat loss while maintaining or even increasing muscle mass.

Just for informations sake i sleep maybe 9-10 hours a night and eat pretty healthy. I run at most 6 miles a day, and some heats i will sprint, and take off on the Weekend for the most part.
Usually run 2-3 miles a day.

Hope that helps anyone…
leave some

How tall are you? Unless you’re 5’5" or less, it seems as though you are a bit on the light side already.

I’d been interested to hear more about you training and diet. You aren’t much bigger than I am weight wise, but seem to be at a bit lower BF and thus carrying a bit more LBM. Good luck with you pursuit. I too am trying to lose some body fat to get back to a respectable physique.

Keep us posted

This will probably sound stupid but im 5’11.

lol

i have a medium build.

I will update again tonight after my run.

[quote]buttercf24 wrote:
This will probably sound stupid but im 5’11.

lol

i have a medium build.

I will update again tonight after my run.

[/quote]

So basically you’ll cut down and obtain the look of a starved, emaciated bean pole. Please go to www.metrosexualshavenomusclemass.com and leave us now. Let the flames begin…

[quote]buttercf24 wrote:
This will probably sound stupid but im 5’11.

lol

i have a medium build.

I will update again tonight after my run.

[/quote]

Jeez. You are light. There are arguments for getting lean first…But, at the least, you should stop at 10% and bulk. BIGTIME! Most people who aren’t naturally very lean would have a very difficult time getting down to 8% with as little muscle as you have anyhow. As an untrained beginner (I’m guessing) you should be able to eat around maintenance and lift hard to grow muscle and lose some fat in the process. You might want to rethink some things…

My goal here is to get down to 8 percent lift hard and get stronger. I don’t care too much for muscle mass, i care more for strength and speed. I play baseball and am an outfielder as well as a pitcher, I want to stay under 175 lbs regarding my total weight. I want to be cut and strong

I can squat around 300 and deadlift the same, my bench however is a meager 180.

I will gain more muscle then you guys predict, and some more strength. I’m getting down to 8 percent because i know it will go back to 10 because my diet isnt carried down to specifics. I am begginning to gather my calories and input and to outweigh them against my daily expenditure.

I want to weigh about 165-170 lbs at 8 percn body fat. But for now I want to be as quick as possible and maintain a clean bulk to that point. I’m not too worried about how i look in the meantime.

Thanks for the replies
and i do need weight. Just a matter of time.

I’m not too sure about the metrosexual bit, i mean im not one of those, and dont really aspire to be one. My goals here are to be the best I can, itr includes running well, working out and being fit. Two of my close friends just went off to the military, one went to naps and the other went to west point. I mean fitness in an overall sense is very important to me. I don’t want to move big weights if i cant run and i dotn wnat to run if i cant move any weight.

I am looking more for the cut look then the big guy look altho that sounds quite appealing. Throw people around for no reason, walk around scaring the shit out of people.
For now i want to cut some fat off hoping to decrease my running times, increasing endurance, and allowing my muscles to work harder, longer.

My goals aren’t only in physcial aspects, I’m preparing for college on the side. I have read 2 books this summer and am continuing to decrease my gap in that. I’ve never been much of a reader sparknoted my oppurtunities away in highschool, and now I’m reteaching myself calculus, physics and chemistry to prepare for Rutgers. Man that shit is painful.

Just some info.
ps just a lil bit of a perfectionist

Now down to the nitty gritty.

Next week i will be running timed intervals of 2 mile sessions and 3 mile sessions. I will also be running sprints the size of a soccer field. I’m not sure how long a soccer field is but if anyone knows the dimensions it would be appreciated.

[quote]buttercf24 wrote:

My goals aren’t only in physcial aspects, I’m preparing for college on the side. I have read 2 books this summer
[/quote]

Last summer I was preparing for comprehensive exams and I read 70 books. :slight_smile:

I wish I had that kind of time to read 70 books. This summer I’m remodeling the house for my mom.

wow

see 70 is godlike for me

I’ve read what two or three, and i feel great

I rarely read and i want to read more

But damn 70, thats just crazy

I know you did well on ur exams after readin all those damn books
like a book a day.

You might want to make it three by mixing in a grammar book.

http://images.t-nation.com/forum_images/./1/.1121715262483.owned1.jpg

[quote]xmas wrote:
You might want to make it three by mixing in a grammar book.[/quote]

basketball is a fairly physical sport I forsee you getting knocked around alot…

Good to see you have solid goals, I’m just afraid that you believe you can’t be bigger and still accomplish all you want!

I need to scan a picture of my friend in the Air Force… he competed for a long time in those obstical course type events they show on OLN and such (yes he was on TV several times) and he is about 5’8 and at least 200lbs, so he is fairly big/lean and can run mile after mile with all his gear loaded on his back.

[quote]JNeves wrote:
basketball is a fairly physical sport I forsee you getting knocked around alot…

Good to see you have solid goals, I’m just afraid that you believe you can’t be bigger and still accomplish all you want!

I need to scan a picture of my friend in the Air Force… he competed for a long time in those obstical course type events they show on OLN and such (yes he was on TV several times) and he is about 5’8 and at least 200lbs, so he is fairly big/lean and can run mile after mile with all his gear loaded on his back.[/quote]

Yes. Unless your goal is to compete as an endurance athlete at a high level, you can afford a lot more lean muscle. It will not interfere with you any of your goals. It will most likely further them.

as long as u can decipher what im saying it doesnt really matter to me

in regards to adding more lean muscle mass
yeah your probably right i might just tweak my goals and add more food. I’ll base it on this week’s measurements.

Thanks for the positive input.

I have some complaints abotu my lifting so far.

My first workout i came to which was prolly 3 weeks ago included a shitload of calithenics and i was doing just as much work as my friend who went to Naps. I was doing chin ups easily. Doing maybe 8 at a time. I also used chains to weigh me down and i still finished the majority of my reps. I’m not sure if i did everything to my full range of motion, but i did about 6 sets of 6 reps. Since then i have not been able to accomplish all that.

Is this a sign of overtraining?
Possible diet constrictions?, or is it the running is coming into play?

I think its the diet and i need to eat more, but I want to have a chiseled look so I’m not quick to decide on sacrificing that.

Any tips on my perdicament.

Overtraining and a calorie deficit can both lead to decreased performance. Only you can really figure out which it is thats causing the problem.

Notice I say calorie deficit not diet or running, both are important factors and should both be considered when trying to target fat loss. With the amount of running your doing I doupt you would have any need to drop below maitanance level calories to see fat loss of 1-2lbs a week

[quote]buttercf24 wrote:
wow

see 70 is godlike for me

I’ve read what two or three, and i feel great

I rarely read and i want to read more

But damn 70, thats just crazy

I know you did well on ur exams after readin all those damn books
like a book a day. [/quote]

Yeah 1 book per day was my goal; I get a summer stipend from the graduate school. I fell a little short but on the exams I only used a fraction of what I had read.

Meanwhile, I’ve been sitting on my ass since mid-May this summer, and I’ve read all of 3-4 books :frowning: Not good since I am in dissertation mode now and leave for Germany in October for primary research!

If you are only fat and muscle do you have a skeletal system?

Lean body mass and muscle are NOT interchangeable.

Lean body mass = muscle + bone + cartilage + other tissue

that is all

beef