Beware The Ides of March!!! - A Cutting Journal

[dce2956]

Well, I've been leery on journaling before considering there were like 20 active 5x5 journals, but since i think cutting is a whole different beast, a journal might really help me as well as others.

Right now I'm 20, Male, 5' 9'', 188, ~17% BF, and just coming off a SF 5x5 that gave me some great gains. I'm trying to sit around 175, so that's my goal for this cut. Below is the plan.

Diet

7 - Wake Up
8 - 1 cup oats
10 - 1 cup oats
12 - 2 Tbsp. ANPB
1 - Pre-Workout shake (1 scoop whey protein)
1-3 - Train
3 - PWO Shake (2 scoops whey protein, 45g dextrose on lifting days only)
4 - 2 Tbsp. ANPB
5 - 2 Tbsp. ANPB
6 - 8 oz. chicken breast
7:30 - 6 oz. chicken breast
9 - 6 oz. chicken breast
10 - Bed

Totals (Not including dex. in PWO shake): Calories - 2130, Protein - 214g (40%), Fat - 76g (31%), Carbs - 153g (29%)

Lifting

Sunday
Benchpress - 5x5
Military Press - 4x8
Dips - 3x8
Overhead Tri Press - 3x8
Weighted Curls - 4x12
Side Bends - 4x12

Monday
Squats - 5x5
Deadlifts - 4x8
Reverse Hypers - 3x8
BB Lunge - 3x8

Wednesday
Incline Benchpress - 5x5
Hanging Powerclean - 4x8
Pullups - 3x8
DB Curl - 3x8
Weighed Curls - 4x12
Side Bends 4x12

Thursday
Squats - 5x5
Deadlifts - 4x8
Reverse Hypers - 3x8
BB Lunge - 3x8

Cardio

I'm going to be doing HIIT on Sunday, Tuesday, Wednesday, and Friday. My school has a 220 metre track that I'm going to be doing half splits on. Sprint 110 metres, walk 110 metres. I'm going to start conditioning for this on monday, and i'm planning on starting with 6 laps and trying to add a lap every week. I won't be lowering my calories for another week, so hopefully the extra cals will help with the conditioning.

Supplements

I'm going to be alternating clen at 120 mcg and an EC stack every 2 weeks. I will also be doing a 1 month T3 cycle, pyramiding up and down, with clen running on the middle two weeks (with the highest dosages).


So that's it. I'm hoping to update daily. Any suggestions are more than welcome!!!

 

[cyrex]

very interesting . . .I think you need to spread out your protein intake a little more..
mix 1 scoop of protein in your oats in the morning or something...
also how many calories does this come out to (i'm too lazy to do your math)

 

[dce2956]

Diet

7 - Wake Up
8 - 1 cup oats
10 - 1 cup oats
12 - 2 Tbsp. ANPB
1 - Pre-Workout shake (1 scoop whey protein)
1-3 - Train
3 - PWO Shake (2 scoops whey protein, 45g dextrose on lifting days only)
4 - 2 Tbsp. ANPB
5 - 2 Tbsp. ANPB
6 - 8 oz. chicken breast
7:30 - 6 oz. chicken breast
9 - 6 oz. chicken breast
10 - Bed

Totals (Not including dex. in PWO shake): Calories - 2130, Protein - 214g (40%), Fat - 76g (31%), Carbs - 153g (29%)

I guess I could add another shake in the morning with my first cup of oats. The reason i save up all my chicken for the evening is to keep the carbs in the morning.

 

[cyrex]

YEAH i like the early carbs.

How realistic is this diet? Do you not do anything else during the day? able to eat every 2 hours like that? I have trouble just finding time to eat 7x /day

 

[lacoste]

Cyrex is right spread that out with your meals, you shouldn't eat carbs without protein

 

[dce2956]

YEAH i like the early carbs.

How realistic is this diet? Do you not do anything else during the day? able to eat every 2 hours like that? I have trouble just finding time to eat 7x /day

Well it's based around my class schedule. It's real easy for me to just munch down 2 Tbsp. ANPB in between classes or to make up some oats and eat it in class. my teachers really don't care.

 

[mm107]

Hey,

i had cutting journal too, check mine out, get some advice, so you can incorporate into ur journals (since mine are old they hardley come out anymore lol)

http://www.elitefitness.com/forum/showthread.php?t=385168
Original ^


http://www.elitefitness.com/forum/showthread.php?t=426078
Newer Post from where orignal left off, too many pages....

Journals/Pics are the BEST way to track progess in my opinion.

 

[dce2956]

Hey,

i had cutting journal too, check mine out, get some advice, so you can incorporate into ur journals (since mine are old they hardley come out anymore lol)

http://www.elitefitness.com/forum/showthread.php?t=385168
Original ^


http://www.elitefitness.com/forum/showthread.php?t=426078
Newer Post from where orignal left off, too many pages....

Journals/Pics are the BEST way to track progess in my opinion.

Very impressive MM. From looking at your pictures i'd say i'm almost about the same build and starting point as when you were in march 2005. I'm hoping for similar results.

One question though, were you consistantly cutting, or did you do cycles of like 2 months, then focus on putting on more muscle, cause you got fairly big by the end of june. Also, if you were consistantly cutting, did you make steady strength gains??

just wanting to get a grip on what i can expect lifting wise. i'm gonna be crushed if i don't get any stronger.

p.s. Finally got my 225x5 ATF Squat today!!!!

 

[mm107]

Very impressive MM. From looking at your pictures i'd say i'm almost about the same build and starting point as when you were in march 2005. I'm hoping for similar results.

One question though, were you consistantly cutting, or did you do cycles of like 2 months, then focus on putting on more muscle, cause you got fairly big by the end of june. Also, if you were consistantly cutting, did you make steady strength gains??

just wanting to get a grip on what i can expect lifting wise. i'm gonna be crushed if i don't get any stronger.

p.s. Finally got my 225x5 ATF Squat today!!!!

hey, nope it was one long ass cutting year lol. Alot ALOT of people tell me i seem to get bigger by the end of the cutting cycle, so atleast we know the more muscle u got the more fat u burn right?

ya, by the end i was on ECA stack, so fat melted away, + the stack gave me good punps doing the around the house excercises, (pushups + pullups + heavy bag)

Dont drop calories too much if u want to retain muscle, even though i dropped down to 1800cals/day. I think that was perfect for my range.

keep up the good work, and the diet journal w/ pics also is what helped me, i critiqued myself.

 

[dce2956]

Ok, today I did some final testing and starting for the cut. I did two warmup sets for my squat, bench, powerclean, and push press, then went for some maxs. The following are the increases in my lifts from 1/23 to today, 2/27.

Squat - 5x185 to 5x225 (maybe could have done another)
Benchpress - 5x160 to 3x190
Powerclean - 5x135 to 2x160
Push Press - 5x105 to 3x135

Long story short, the 5x5 is awesome.

Also, today's weight is going to be the official starting weight for the cut, 188.4 lbs. I'm going to weigh myself on Monday and Thursday only, I don't think weighing myself every day is going to help at all. Tomorrow I start the cardio, 6 220m half sprints. I might lift Wednesday depeding on how the cardio kills me, but if i'm too sore or feel that I haven't recovered enough I'll just wait till Sunday.

Today was also the first day of the new diet. Feel's fine. I haven't been hungry at all. Anyway, it begins today!!!

p.s. I'm gonna try and get some pictures up soon.