I’ve been eating at a calorie surplus for the past 6 months and know I’m starting to think about summer. My goal is to get to June at a 10% bf level, while retaining as much muscle tissue as the process will allow.
I’m currently weighing 171 lbs (78 kg) at a height of 5’ 10’’ (179 cm) and a body fat that I believe is around 16%
I’ll provide some pics below, along with a very recent video taken while training which gives a more accurate representation of how I look at the time (the pics are up to 5 weeks old)
I already know some of you will advise against a cut, but I do want to get pretty shredded for this summer and I don’t want to end up perma-bulking. I believe I will look decently good.
For the first months of my “bulk” I ate 2,700kcal a day (I do track calories), increasing them to 2,900 which hasn’t changed up to now. I’m eating 320 g of carbs, 220 g of protein, and 90ish g of fat a day. Currently on the fourth week of CT’s Best damn workout program.
I laid out a plan and I would like to get it reviewed by you guys.
I thought about the nutrition aspect of this, but I still have to figure out what to do training wise.
For the first two weeks of March, I’ll reduce my calories to 2,500 a day, so I’ll cut 400 cals mainly from carbs and fats. This means 75 less g of carbs and 11 g of fat.
So it’ll look like this: cals 2,500, pro 218 g, carb 251 g, fat 70 g
The second part of March will consist of another 300 cal deficit, from carbs only, so
2,200 cals a day, 218 g pro, 176 g carb, 70 g fat
Up to this point, I should be fairly close to my estimated TDEE, with only a deficit of about 400 cals, so virtually no need for refeed days.
Upon April, I will introduce a cardio workout a week, based on the “abs shredder” workout that CT posted some time ago. So I will try and use it to target the abdominal area during the cut.
On the third week of April, calories will be cut to 1,900, resulting in:
1,900 cals, 218 g protein, 101 g carbs, 60 g fat
In this phase, a weekly refeed day will be introduced, upping the calories to 2,500 with the increase coming mainly from carbs.
At this point I’m thinking of introducing regular feedings of BCAA during the day. As CT suggests in an article, 5 g taken:
- upon waking up
- between breakfast and lunch
- after lunch and before the pre-workout shake
- after dinner
- before bed
After this phase I’m unsure. I might cut calories further, another 200 cal, but I really want to add a second “ab shredder” workout per week, so I don’t know. If I do that, I might have to increase the refeed days to 2 per week. I would also like to play around with loaded carries (mainly farmer’s walk) for fat loss.
For what concerns training, I’m tempted to keep doing the program I’m currently following (BDW), which CT says it’s good for cutting because of the low volume, low cortisol approach. But that would mean doing the same program for nearly 6 months, and I don’t know if I can stick to it for that long, not to mention the possible drawbacks from doing only one program for so long.
What do you think of this plan?