Now Cutting

D

davidjr74

0
Sorry, I finished my bulking phase 20 pounds early. But I was gaining too much fat. I was averaging about 3.7 Pounds a week and then I learned from a few articles that the body can only gain 1-2 pounds of actual muscle. So I can assume I gained roughly 10 pounds of muscle, and 7.7 pounds of fat.

Right now I am 180 Pounds to be exact. There are more benefits, right now, for me to cut back, instead of bulking. If I cut back to 150, and have a low body fat %, then I would be alot faster then I am right now. Plus, I will have a good base to start from. Last, I should be done by April 5th (assuming I lose 2 pounds a week) Then I will have a very good base to bulk up until the begginning of the season (and I will lose the excess fat during training camp). Its full proof isnt it?

But this time, I am not going to make a mistake. I will Cut slowly to preserve my muscle. Losing 2 pounds a week is my goal. I will get a diet planned out in a few moments.

I'm going to follow by Macronutrients instead of just getting the protein and calories, apparently carbs and fats are just as important. So I'm going to follow this ratio: 40-30-30 which is basically the zone diet. I will also get 2200 calories, no more or less.

So grams per day turns out to be:
Carbohydrates- 220 grams
Protein- 165 grams
Fat- 73 grams

And per meal is
Carbs- 36.7 grams
protein- 27.5 grams
fat- 12.2 grams.

And I will make a diet plan and post in a moment.
 
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Cutting Diet- 40-30-30 Ratio. 2200 Calories

Meal 1- 2 cups of milk, 1 yogurt, 1 cottage cheese
Meal 2- 2 detour protein bars
Meal 3- peanut butter with 2 slices of wheat bread, 2 milk cartons (school)
Meal 4- Postworkout shake- whey protein, 2 cups milk, 2 eggs
Meal 5- Tuna on wheat bread, 1 yogurt
Meal 6- Muscle Milk

This come out to be
2,340 calories (burn the extras with HIIT)
204 grams of protein (above my bodyweight, yay)
234 grams of carbs (right on the ratio!)
61 grams of fat (all good fats)

Perfect diet, and the reason why I say that is because my house usually never runs out of these foods because my mother diets to. Next the training plan...
 
Atleast now you know what your body needs to whale bulk, good luck with your goals.

10 lbs of muscle is awesome. Good work.
 
WOOOOOOO I Maxed 150 on my bench :) . My friend made a $5 dollar bet I couldn't do it once. I warned him I did 134 pounds 4 times so I could probably do it, but he was stubborn...

And the diet is going great today and got some cardio in. I was running out of breath, haven't done that in a while :eek:
 
Diet has been crappy as hell. But I did do some cardio by playing soccer with a few friends, but I was running out of breath in like the first 3 minutes.
 
I decided so stop using the defranco program and use the Bill Starrs 5x5. I think the Defranco Program is more for adding size and Bill Starrs program is based around strength which I need for cutting.

Bill Starr's 5x5.
IN the program it says start 4 weeks back, but I don't think I'm going to do that. Because normally I add 5 pounds a week anyway so it wouldn't make much of a difference.

Sunday- Rest
Monday- full body +HIIT(tredmill)
Tuesday- HIIT (40 yard dash, jog back repeat)
Wednesday- full body + HIIT (treadmill)
Thursday- HIIT (40 yard dash, jog back repeat)
Friday- full body +HIIT (treadmill)
Saturday- Rest
 
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12/17/06

The diet was pretty crappy today. And my father didn't have time to take me to the gym so I switched over to m/w/f and HIIT on tues/thurs. I decided that when I'm doing HIIT I will be sprinting 40 yards and then jogging back and repeating for 20 minutes. And on m/w/f I will be using a stairmaster at the gym for 20 minutes. That may seem like a little overtraining, but when I workout for with my father he takes forever! Like 2 hours so I will have something to keep my occupied while waiting around for him. I also decided to start drinking lots of water and cease all drinking of sodas even if it is diet.
 
You need to set your pr's up for the 3rd or 4th week. I know that seems crappy but the program will not work if you don't. You may be able to add 5 pounds for a few weeks but you will plateau soon. Do your self a favor and start light, your gains will last much longer.
 
i personally think you should bulk to 200 lbs just to see how it feels.. i cant wait till i get to 200 lbs o_O (few years) if ever..

and uhmm you sure like your milk.. i feel sick when i drink to much :-s
 
kca13 said:
You need to set your pr's up for the 3rd or 4th week. I know that seems crappy but the program will not work if you don't. You may be able to add 5 pounds for a few weeks but you will plateau soon. Do your self a favor and start light, your gains will last much longer.
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thanks, but I decided to stop using the program anyway. I'm going to keep the intensity and frequency the same every week and increase the volume. so today I did 3x3 with 135 pounds on the bench and then next week I will do 3x4 with 135 pounds and so on. I decided that Bill Starr's Program would be a better program to do while bulking.

fuelsofar said:
i personally think you should bulk to 200 lbs just to see how it feels.. i cant wait till i get to 200 lbs o_O (few years) if ever..

and uhmm you sure like your milk.. i feel sick when i drink to much :-s
Click to expand...

Na man, I have never had a flat belly and I wan't so anxiously to get rid of this 37 inch waist.. And yeah I love milk :)
 
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Monday December 18, 2006

First off, last night I only got 2 hours of sleep and I don't know why.... So training was really difficult today. I only managed to do my bench (3x3 135 pounds) and then military presses (pyramid down 80 x 6 70 x 4 60 x 2 50 x 1).
After that I couldn't lift anything, I didn't wanna squat half asleep.

But I did do some HIIT on the treadmill for 20 minutes. I set the speed for 9mph for 1 minute, then 3 mph for the next minute and then so on. That gave me a good cardio workout.

Diet- I got meals 1, 2 ,3 today and the rest I will get later.

I also need some friggin sleep!!
 
Wednesday December 20, 2006

Diet- My diet is okay. I always manage to get the first to meals, the third meal goes a little off in calories, and I always miss either the 5th or 6th meal. I am meeting my calorie limiting, I just don't think I'm meeting the micronutrient breakdown.

Training- I worked really hard today! I did alot more things and some new stuff too. I also maxed on my squat :eek:
Bench Press- 135 Pounds, 3x3
Squat- Failed max at 200, managed to get 185 twice but form was little iffy
Military Press- 4x5 or 80! Pounds. Best yet
Chest-supported rows- 4x5 top set 75 pounds
Lat pulldowns- 3x5 of 150 pounds
Pullups- None, my daily attempt at one.
Hyperextensions- 2xbodyweight 1 set with a ten pound weight
HIIT Treadmill- 2 minutes (Legs still dead from squat and last workout)
**I haven't realized this but Football needs great leg strength and I have a really bad focus on that and too much focus on the bench. So I'm going to get crackin on that. I am also going to start doing high pulls and power cleans again and a medicine ball for core work. Plus I'll get overall better speed and maybe some scary traps :cool:

Rest- Got plenty of rest this time, 8 good hours of sleep man.

O and I am going to do Hill sprints and track sprints at school instead of doing HIIT. I will still burn a great amount of fat but the main goal is my speed and leg strength.
 
Well gained 2 pounds....:( :mad: . I did some research and things and found my diet was pretty off. I am so frusturated and angry. I posted a topic in the nutrition section asking for some meal advice. I have the basics but I dont' know where to start.

1.) Restrict calories down to 1800 (my metobolism is slow)
2.) Need to eat lower carbs
3.) Use a better ratio 25/40/35
4.) That gives me 112 carbs, 180 protein, 70 grams of fat
 
New/ and better diet/training plans

Well, since I gained 2 pounds I have to find what happended. Well after doing a little reasearch my diet had way too many carbs and I wasn't getting enough water and rest for training. Not to mention that I just got off a bulking phase and I did cheat a little (on things that were high carbed). So for one, no more cheat meals. Everytime I have a "cheat" meal I end up going on a all-out buffet. So for 1, Training plan.

Day 1- Full Body Workout
Day 2- HIIT
Day 3- Rest
and then repeat

Its fullproof, I get 2 days of rest for my workout and a day for HIIT. That means I will be getting 2-3 workouts, HIIT, or Rest a week.

Diet Plan
Well since I figured out I am indeed an ectomorph, I need to watch my carb intake and eliminate all junkfood. I also learned a little from Dr. John Bernadi (I think thats how you spell it) to put your highest carbs need the beginning of the day and your lowest near the end which is exacly what I did.

This diet plan comes the closest to 1800 Calories, 112 carbs, 180 protein, and 70 grams as possible. The diet plan below is almost a perfect 25/40/35 (Low-carb macronutrient ratio)

Meal 1- Whey Protein, 2 cups milk pro-carb-fat
Meal 2- 2 Detour Protein Bars pro-carb-fat
Meal 3- 2 cups milk, Yogurt pro-carb-fat
Meal 4- PostWO Muscle Milk pro-carb-fat
Meal 5- 4 slices canadien bacon, 1 cheesestick, 3 eggs pro-fat
Meal 6- Tuna, 2 cheesesticks pro-fat

This totals roughly 1830 calories, 116 carbs, 192 protein, and 61 fat.
 
Christmas Eve

Yesterday I did some running, its wasn't HIIT but it does burn some calories and most importantly it works on my speed. I did

6 sets of 10 yard agilities (to build agility/quickness)
6 sets of 20 yard sprints (to build acceleration)
6 sets of 40 yard sprints (to build linear speed)
3 sets of 3 jumps (improve vertical and fast-twitch muscle fibers)

I don't know how long it took but probably about an hour or so. I'm going to the gym today and will lift for strength. I'm going to start using 4x6 on my squat like in the Waterbury program and I will continue my volume progression with the bench. Everything else is usually 5x5 or 3x5. Have a good Christmas eve everyone.
 
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Christmas Eve

Today is the best day of my cutting EVER. The diet is perfect and I didn't cave in on anything. You wanna know what I missed out on?

- Pizza
- Ice Cream
- Cookies
- Cake
- Soda

I really feel good about myself that I skipped those foods.

Also the training was the best. I maxed on my powerclean and got 120 (on second attempt)

Squat- 4x6 (150 Pounds) <--God I gotta get that number up
Bench- 3x4 (135 Pounds) <-- Almost struggled a little, but still got it
Clean- MAX (120 Pounds) <-- Was hoping for 145, well gotta another goal
Press- 5x5 (80 pounds) <-- best ever usually I do 4x5
Rows and latpulldown (70/130) <-- HARD only got 1 set in cleans wore me out
Pullups-3x10 (machine with 120 pound resistence) <-- will start lowering resistence 10 pounds every week, eventually will be easy
Hyperextensions- 3x10 (10 pounds) <-- working lowerback to help deadlift
Lunges- 1x5 each leg (50 pounds each) <-- Legs just stopped man...
And I did a whole bunch of other isolations that I can't remember.

Have a good Christmas Everybody. Tommorow be playing Madden NFL 2007 on the XBOX 360 :rolleyes:
 
lmao, when I glanced I saw all that and was like =0 But I read on. Congrats on the self control Jman. Merry Christmas bro, hope you're having fun.
 
Tuesday December 26, 2006

Merciless said:
lmao, when I glanced I saw all that and was like =0 But I read on. Congrats on the self control Jman. Merry Christmas bro, hope you're having fun.
Click to expand...

Thanks.

I weighed in on Christmas as 178.4. The previous Monday I weighed in at 180.0. Thats a 1.6 pound loss. Close enough to 2 pounds, considering I ceased junk food on Christmas Eve. So here we go

Week 0- 180.0
Week 1- 178.4

As long as I am losing between 1-3 pounds, I will be happy. If I lose more then 3 pounds, it will probably be muscle. Same with bulking, I read that if you gain more then 3 pounds a week then your putting on excess fat. So I'm assuming with cutting if you lose more then 3 pounds a week you will be losing some muscle.

Today I will be doing my speed workout which I count as my cardio.
6 10 yard agilities
6 20 yard sprints
6 40 yard sprints
3x3 jumps
1 40 yard back-pedal sprint
2 40 yard side shuffle sprint.
1 40 yard squat jump sprint.

edit: Just did my workout, I feel ALOT faster....God I gotta get myself timed in the 40 I feel like I ran in the upper 4's or the low 5's.
Losing all this excess fat will make me alot faster and more 40 yard time will surely drop.
 
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December 27, 2006

WOW! I weighed myself in this morning just out of curiosity and I was 176. This is weird because last Monday I was 178.4. That was 2.4 pounds in 2-3 days?? I drank LOADS of water yesterday, so that could be the reason for me dropping off some water. But what makes this ironic is when after I measured my waist I was back to 34 inches :D . I'll keep doing what I am doing..But if by next Monday I lost more then 3 pounds I will up my calories from 1800 to 2000 because I can't forget about the muscle.

Today I will be weightlifting, and I will edit my post after I workout.
 
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