RESULTS of my 30 day EXTREME Cut. Lost 17 lbs

[Pikaberdot]

Branch Chained Amino Acids.

 

[ck2006]

very nice!

 

[ZP AMG]

dude=jacked

awesome

 

[Johnny_Whoops]

sick results bro!

 

[VicksburgStudio]

Nice work man. I'm trying to do the same thing you just did. This gives me some good inspiration.

I am about the same weight as you were... You make it look so easy.

I've been on a nice diet for 2 months now, not much cardio though... And I've only lost 10lbs in 2 months. I need another 20lbs.

Guess I should step up the cardio like you did

 

[Burning_Inside]

FIRST OFF, I did this just to prove a point and see how much I could do. I lost alot of muscle going this fast, and iwas expecting it going into this diet. I recomend slower fat loss at about 1.5-2 lbs a week.



My Diet for the 1st 2 weeks were pretty normal and balanced.

50-75g fat, 150-200g carbs, 200-250 g Protein = 2100-2300 calories

My Maintainance was probably aroud 4000, so I had quite a big deficit.

During the first 2 weeks I was doing my 4.2 mile walk in the morning and a 2 hour intense workout at night. This was burning about 500-550 calories in the morning and my workout was burning another 1200 or so. I kept it very high intensity and kept my heart rate between 120-140 BPM the whole time.

The 2nd 2 weeks got a little more strict. I was then lowering my carbs and cycling them between low and "no" carb (<50g) and having a carbup day every week or so or whenever I felt weak. Even on my Low carb days, most of my carbs came Post Workout.

Low Carb: 65g fat, 125g carbs, 250g protein
No Carb: 90g fat, 50g carbs, 250g protein
Carb Up: 60g fat, 300g carbs, 150g protein

I was doing 2 miles of HIIT with 30 seconds on 30 seconds of, followed by a 2 mile walk. Took about 45-50 minutes.


For Supplements I took an EC stack with Lots of green teas.

Supplemented BCAA's during my run and workouts. Lots of it...

what kind fof workouts were you doing lastng 2 hours? I'm doing crossfit right now and my workout last 20-25 minutes of very little to no rest type circuits of for instance deadlifting, then right on to dips, then right on to pullups, and keep going and going for 20 minutes or so. There's no way I'd be able to do 2 hours worth of that, I would probably die, and actually people HAVE died overdoing crossfit type workouts. I'm doing this about 5 days a week.

How soon before your workouts do you eat? Do you eat carbs or fats before your workouts? What are your fat sources?


How many days of low carbs do you do per no carb day?

 

[Lextasy]

For these good of results in such a short time i would expect a more detailed description of as how you succeeded in this feat of yours.

Title might need to be changed into "How I lost 17 lbs in 30 days"

 

[Razorguns]

how much of that was water??? u gotta have a HUGE caloric deficit per day to lose that much that fast.

 

[vipergq]

Sorry for the late replys guys....

what kind fof workouts were you doing lastng 2 hours? I'm doing crossfit right now and my workout last 20-25 minutes of very little to no rest type circuits of for instance deadlifting, then right on to dips, then right on to pullups, and keep going and going for 20 minutes or so. There's no way I'd be able to do 2 hours worth of that, I would probably die, and actually people HAVE died overdoing crossfit type workouts. I'm doing this about 5 days a week.

How soon before your workouts do you eat? Do you eat carbs or fats before your workouts? What are your fat sources?


How many days of low carbs do you do per no carb day?

Your crossfit training were probably quite a bit higher intensity than what I was doing. My heart rate was never lower than about 120 beats per minute. which is really NOT that high. about 60% of max. thats why you are that tired after 20 minutes.

My workouts were 15 minutes of warmup, 30 minutes or so of heavy lifting with 80-90% of my 1RM, after that it is a little more than an hour of circuit type training with 60 second breaks. lots of Supersets and Drop sets with sets of 10-15 reps.

in my last 2 weeks I was doing a low carb day followed by a no carb day until I felt too tired. the n iwould have a Carb up day to fill my Glycogen stores.

On No carb days I pretty much just got my 50g or so from veggies, mayonaise, and Misc stuff with about 20-25g post workout.

On low carb days I would have oats in the morning and 25-30g pre and post workout. (usually ricecakes post and oatmeal Pre) Oatmeal is about an hour before the gym.

how much of that was water??? u gotta have a HUGE caloric deficit per day to lose that much that fast.

It was probably alot of water as well, I sodium depleted and everything to get max results. I'd say at least 5-6 lbs was water weight. My calorie deficit was really high though. My Maintainence during this cut was probably around 4000 calories and I was eating about 2000-2200 so I was at almost 2000 deficit a day. Not healthy or recomended by any means, but I did this just to see how much I could do in the 30 days.

 

[vipergq]

Here is an average Low carb day for me. on no carb days, I eliminate the oatmeal breakfast, and kill the pre workout oats as well.

9:30 - Wake, 30 G Whey Protein (25 mg Ephedra, 200 mg Caffein, and 1000 mg Green Tea Extract)

10:00 - 4.2 Mile Walk, 10G BCAA's

11:15 - 1 Cup Oats, 1 Scoop Muscle Milk (500 mg Sesamin, 1 multi Vitamin, 3000 mg Fishoil)

2:00 - Steak and eggs or (equivelent Protein Meal), Veggies

5:00 - Can of Tuna or (equivelent Protein Meal), Veggies, (500 mg Sesamin, 1 multi Vitamin, 3000 mg Fishoil)

5:00-7:00 - 10 g BCAA?s

7:00 - 30g of Whey, 1/2 cup oats

7:30 - (25 mg Ephedra, 200 mg Caffein, and 1000 mg Green Tea Extract)

8:00 - Workout, 25 g BCAA's

10:15 - Post Workout Shake (40g protein, 30g Carbs)

11:30 - Meat & Veggies, (500 mg Sesamin, 1 multi Vitamin, 3000 mg Fishoil)

2:00 AM - 1/2 cup Cottage cheese and Peanut Butter, Bedtime