First cut! Keep me motivated!!

[LintRoller]

Starting my first cut and thought I'd start a thread to stay motivated and show you guys my results. I just recently started getting into the science of bodybuilding so I never knew what a cut or bulk was before then. I was just lifting eating what I wanted and drinking whey protein.

Here's the story. I'm 5'11, 200lbs, 22 years old. I was a fat kid. I was about 215 at age 12. I slimmed down due to puberty and probably hit 170 from 13-17. Got my GF preggo and we started pigging out together and hit 230. Started hitting the weights and I've been fluctuating between 195-210. Time to get my fat ass down to a decent BF.

I'm getting about 2000 cals for the cut, ~250 grams pro, ~50 carbs, I'm not sure about the fat, I get some good fats in like fishoil, eggs, some muscle milk and what ever I get from meat. I take one a day vitamins, (from here on I just started taking for the cut)sesamin, lipo 6x.

Not sure what my BF% is can anyone tell roughly by the pix? I'f the pix aren't adequate I can take some more pix later on. I'll be taking pix every sunday from here on to track progress, my cut started today.

My goal is to get to about 8-9% body fat then do a proper bulk.

 

[rikishi]

for me personally, i have the best results eating every 2 hours with 1 slice of ezekiel bread with 6-8 oz chicken breast. ezekiel bread is the best carb source imo...its glycemic index is 36 (which means it breaks down very slowly), it is flourless and has a lot of fiber to help you feel fuller on less food. see if you can find it. organic food stores sell it, and so does stop and shop and some shop rites. but make sure to not eat any carbs at least 5 hours before bed time, so stop eating ezekiel around 6-7 pm (depending on what time you go to bed).

also take ECA stack, this will help a lot. 25 mg ephedrine, 200 mg caffeine, 325 mg aspirin 2-3 times a day spaced out by 4-5 hours. take it 30 minutes before cardio first thing in the morning, then do cardio on an empty stomach (BCAAs would be good to take before cardio for a variety of reasons too).

i like doing cardio at least twice a day on a cut, once in am and once in pm.

 

[LintRoller]

for me personally, i have the best results eating every 2 hours with 1 slice of ezekiel bread with 6-8 oz chicken breast. ezekiel bread is the best carb source imo...its glycemic index is 36 (which means it breaks down very slowly), it is flourless and has a lot of fiber to help you feel fuller on less food. see if you can find it. organic food stores sell it, and so does stop and shop and some shop rites. but make sure to not eat any carbs at least 5 hours before bed time, so stop eating ezekiel around 6-7 pm (depending on what time you go to bed).

also take ECA stack, this will help a lot. 25 mg ephedrine, 200 mg caffeine, 325 mg aspirin 2-3 times a day spaced out by 4-5 hours. take it 30 minutes before cardio first thing in the morning, then do cardio on an empty stomach (BCAAs would be good to take before cardio for a variety of reasons too).

i like doing cardio at least twice a day on a cut, once in am and once in pm.

I'm not going to huge on carbs so I'm not even worried about it. I'm ingesting minimal cals pre and post workout with a refeed after a full body depletion workout on weekends.

I'm taking Lipo 6x, because I read about the dangers of ephedrine. The lipo contains synephrine(ephedrines weaker substitute), caffine and a bunch of other things. Here's what a day for me looks like as of today.

9:00am - Lipo 6x (2 caps), 2 Liters of water, Green tea
9:30 - 25 G Whey Protein
10:00 – 4.2 Mile walk
11:00pm - Can of Tuna or (equivalent Protein Meal), Veggies, (Multi Vitamin, 1 tbsp Cod liver oil, 1 sesamin cap)
2:00 - 2 eggs or (equivalent Protein Meal), Veggies
4:00 - 25g of Whey, 1 piece of fruit (1 sesamin cap)
4:15 - Lipo 6x (2 caps), 2 Liters of water, Green tea
4:45 - Workout
6:15 – (PWO) 1 Cup Oats, 50 G Whey Protein
7:45 - Meat and veggies (Multi Vitamin, 1 tbsp Cod liver oil, 1 sesamin cap)
8:30 – walk 2 miles

Never got the BCAA's because my whey protein contains it along with some glutamine L. What do you think? should I get the BCAA's and cut the protein b4 the cardio and have it afterwards instead?

 

[LintRoller]

Woke up this morning sore as hell :-D. I took last week off from the gym to let my system get some r & r. Should take pix this morning because I took pix last night on a full stomach but I'll save those for sunday.

I ran outta protein and fed ex loves to deliver late, I'll have to run down and get a muscle milk after my fasted walk to meet my requirements for the day. Today is just cardio, back to the gym tomorrow for my legs workout. I;m cutting a meal in half or completely scrapping it since I'm not going to the gym, depends how I feel though. Most likely I'll just drop the carbs for today. I'm gonna refeed on saturday after a full depletion workout and some cardio. Clean refeed though. Keep you posted.

 

[cgar1228]

Damn dude, you sound motivated! There is some good information here as I'm a currently trying to cut a little as well. I may take some pages from your book. I'm interested to see you after 2 weeks of this. Keep up the good work!

 

[LintRoller]

Damn dude, you sound motivated! There is some good information here as I'm a currently trying to cut a little as well. I may take some pages from your book. I'm interested to see you after 2 weeks of this. Keep up the good work!

Thanks, I am super motivated. It's about time i finally get to a decent BF. Feel free to take any info you like and ask any questions.

So far so good, if I continue at this rate I think I should see amazing results. I'm not weighing myself at any point during this cut, just using the mirror as a guide. At the end of the cut I'll weigh myself to sort of assess muscle and fat loss. I'm considering getting the BCAA's so I can walk/run fasted w/o worrying about catabolism. Looking into it.

 

[smtimelevi]

I'm not going to huge on carbs so I'm not even worried about it. I'm ingesting minimal cals pre and post workout with a refeed after a full body depletion workout on weekends.

I'm taking Lipo 6x, because I read about the dangers of ephedrine. The lipo contains synephrine(ephedrines weaker substitute), caffine and a bunch of other things. Here's what a day for me looks like as of today.

9:00am - Lipo 6x (2 caps), 2 Liters of water, Green tea
9:30 - 25 G Whey Protein Eat low gi Carbs in the Morning. I.e. oatmeal, wheat bread, red potatoes/sweet potatoes, brown rice
10:00 – 4.2 Mile walk
11:00pm - Can of Tuna or (equivalent Protein Meal), Veggies, (Multi Vitamin, 1 tbsp Cod liver oil, 1 sesamin cap)
2:00 - 2 eggs or (equivalent Protein Meal), Veggies
Eat more protien eggs, add egg whites or increase protien ammount of this meal
4:00 - 25g of Whey, 1 piece of fruit (1 sesamin cap)
4:15 - Lipo 6x (2 caps), 2 Liters of water, Green tea
4:45 - Workout
6:15 – (PWO) 1 Cup Oats, 50 G Whey Protein
loose the oatmeal, eat a bagel. Or get some dextrose powder. some sort of fast digesting carb source not low GI
7:45 - Meat and veggies (Multi Vitamin, 1 tbsp Cod liver oil, 1 sesamin cap)
8:30 – walk 2 miles

Never got the BCAA's because my whey protein contains it along with some glutamine L. What do you think? should I get the BCAA's and cut the protein b4 the cardio and have it afterwards instead?

I dont think your getting 250g a day of protien. Double up the whey servings to 2 scoops with your morning and afternoon meals and you should be there. Looks like your under 100g of carbs. Try 150, that should give you energy for cardio and put you around 2000-2500 cals a day depending on fat intake.That should give you good results for your bodyweight

 

[LintRoller]

I dont think your getting 250g a day of protien. Double up the whey servings to 2 scoops with your morning and afternoon meals and you should be there. Looks like your under 100g of carbs. Try 150, that should give you energy for cardio and put you around 2000-2500 cals a day depending on fat intake.That should give you good results for your bodyweight

Thanks for the tips.

I figured with the quantity of meat I usually eat I'd reach 250. Usually a breast, leg and half of a thigh.

My energy for cardio is always up, on account of the caffeine in the lipo 6. I'm trynna keep carbs low to speed up fat loss and plus too many carbs are no good for me. I don't think my body handles them too well. I figure I'd go moderately low on training days, low on carb days and high on refeed.

My fat intake is okay I'd say, the cod liver oil, and a few teaspoons of olive oil throughout the day(put a bit in my tuna), what ever i get from eggs and meat should be enough no? Oh and a bit from muscle milk which I usually take once a day and the rest of the day i switch back to isopure zero carb.

Edit: I just added 10-15 grams of BCAA before my morning walk which is now fasted, and the protein comes afterwards.

 

[smtimelevi]

I think your fat intake is good, sounds like its around 60g a day depending on the cuts of meat your using and how may egg yolks.
6 oz of boneless skinless chicken breast is roughly 45g
Thighs are a little less but have more fat content
Tuna can should say on the back
Red Meat is a little higher, 6 oz. is 50-55g depending on the cut. the leaner the meat the more protien it will have per oz
I have a scale i use to weigh meat and food and measuring cups for rice, beans etc. I only count when cutting. It was only $8 or something, a good investment in my mind.

If your eating 5 meals shoot for 50g per meal, if your eating 6 shoot for 40-45 per meal.
Are you just walking for cardio or do u do any running?

 

[LintRoller]

Just walking right now. Further in(about 2 weeks from now) I'm going to start doing HIIT. Today I walked for 50 mins and jogged for 10. I took it slow because I think I strained my lower ham right behind the knee about 3 days back but its slowly recovering.

Edit: After weight training I usually hop on the stationary bike for 30 mins and skip the two mile walk.

Ordered dextrose.