BigAndy69's Cutting diet for the summer...

[BigAndy69]

WeeK 2: End of week update

Well, this week was a disaster. First, I blow my shoulder out, and then I puke after cardio. I'm pretty much back where I started.

I've never been more motivated to diet right now. After week 3, I'll add the adipo which should make things easier for me. I am also extending my diet from 8 weeks to 9 weeks.

I skipped arm training to give my shoulder some more time to heal. I can do almost any exercises except any type of rows besides cable, rear delt raises, troceps extensions, shoulder presses, and chest flyes. I just have to be careful with not going too heavy this week.

My body needs a break anyway.

 

[M56M]

Believe me i know about shoulder pain, my shoulders are ruined. Take a break and let your body recuperate, you will come back even stronger, just stick to your diet. Good luck bro, i hope it gets better.

M56M

 

[BigAndy69]

Week 3: End of week update

Well I'm doing 3 X times a week of intense physio for both my shoulders. I also may have a hernia. I've been told by my therapist and my doctor to stop training completly. Yeah, like that's gonna happen.
I start taking my adipo tomorrow.

Schedule:

Monday: Cardio/ Physio

Tuesday:Cardio/ Legs,abs

Weds: Cardio/ Physio

Thurs: Arms(heavy)

Friday: Cardio/ Physio

Saturday: Back/Chest/Shoulders

Sunday: Off

Besides Arm training, I will be training everything else to failure using short rest periods(30-45 secs), lots of sets and reps in the 12-20 rep range. My arms suck anyway, so I might as well give them some extra attention.

I will also lower my carbs to 190-205g

If someone wants more info, just ask.

 

[BigAndy69]

Week 4: End of week update

Everything is going good again, my therapists has noticed good improvements. My legs and butt are much leaner, and I lost 1.25 inches off my waist. I'll bump the adipo doses next week.

Also am cardio is 10X better than Pm cardio.

 

[Nathan]

Really glad to hear it's going well again dude. Are you doing cardio in the am now? Are you having a small protein shake before doing it? I've had better esults thus far eating protein in the am. I just started week 4 of my diet and my strength was going up in every exercise (at about 2250-2300cal/day) until the last two workouts in which strenght has gone up on about half of the exercises and remained the same on the others. For some reason, I've only gone down on standing barbel presses and it's really pissing me off. Keep up the good work.

 

[BigAndy69]

Yes, I should buy Bcaas, but I can't afford it.

I have a 30g protein shake as soon as a wake up with 8oz of water. I stay fuller after cardio. Pm Cardio was a waste of time, btw.

My back has some crazy thickness right now. My therapist has me doing these exercises that target my weak back stabilizers.

 

[BigAndy69]

I woke up 2 lbs than the last time I weighed myself. Really weird... No lost in muscle size. I'm getting a few striations in my legs and the area between my hamstrings and butt is getting tighter.

My waist is still huge.

 

[BigAndy69]

Update

I don't even remeber what week this is maybe 6? Anyway, I'm down to 190 lbs at about 15% BF and I'm getting good striations in my Chest and legs. My back has never looked better.

I look like I've added 5 lbs of muscle because I've been training my shoulders again. My arms suck as usual. My waist is smaller, and I can see my ribs and upper abs a little.

There was a flaw in my diet, I realised that I can't go above 50g of fat. I was eating about 65g a day.

Today I start my 20 days of hell, where I will lose 4-6 lbs of fat before school. I want to get down to 11-12% BF.

This will be my ratio: 165g of carbs, 275 g of protein and 48g of fat. 2200 kcals a day. Absolutely no cheating (I can't say I didn't cheat quite a bit.). I will be taking the full dose of adipo despite the side effects. I will eat more food in the weekend (only clean).


After these 3 weeks, I'll start a light bulking program, where I will try to bring up my lagging bodyparts. My delts because of injuries and my arms absolutely suck, and my therapist tells me my abs are weak.

Mon: Shoulders/abs
Tues: Legs
Weds: Rest
Thurs: Chest/Back
Fri: Arms
Sat: Rest
Sun: Rest

What do you think of this? Nathan, I'm interested in what you have to say since you have seen my physique.(no we are not gay lovers, we trained together) Since my back and chest are huge do you think this is a good program? Do you see any flaws? Any suggestions? (Example: your rear delts suck, your calves need work...)

 

[Nathan]

I think you've got a good plan and I'm not being polite. 2200kcal/day sounds right for you since you're pretty sedentary when not working out. I think it might be a good idea to put calves in on your shoulders/abs day and give quads/hams more concentration. This way you won't be exhausted for calves. For abs and calves try leaving less rest time between sets (and more than you currently are between other sets for other body parts). I recommend going as heavy as you can failing after 6-12 reps on every exercise that you feel capable of handling the weight on without risking injury. For instance, shoulders might not be such a good idea. Can you handle free weight squats at this point? How about deadlifts?
Program looks solid though dude. DON'T CHEAT AND YOU'LL DEFINITELY GET THE RESULTS YOU WANT!!!!! Good luck and keep me posted. Shoot me a PM about my advice if you like.

 

[BigAndy69]

Well, the doctor told me that the injury I thought was a hernia, was nothing to worry about. I did deads last week with only about 100lbs. I felt pretty good, but I don't want to push myself to fast with legs.

I would put calves with shoulders but I will make this change.

Mon: Shoulders/abs/calves (all out intensity on calves and abs)
Tues: Arms (All out intensity)
Weds: Rest
Thur: Chest/Back (not so hard)
Fri: Legs (Moderate)

Since I'm busy with engineering and a new job, I don't have the energy for 4 intense workout, that's why I'm putting my Chest and back on hold, If I get to busy, I just won't train them during that week or just do a few sets. Do you think I can get away with that?

I respond better to higher reps(10-12). But I will lower my reps like you've suggested(6-12) for arm training. That's probably the missing component of my arm workout.