View Full Version : WECNDO's 1 Month Cut
01-21-2009, 04:21 AM
Starting a one month cut to get prepared for the upcoming baseball season, which is very hectic this year.
Will post full pics later today. I am prepared to lose some muscle as long as my lifts to do do down very much; I will still be training as hard as I can on the major lifts.
I want to be cut down so that I can continue to slowly build up after the season and during summer, because I will not be lifting much during March - early May.
7:15 AM - 2 scoops protein powder in water + 1/2 cup dry oats mixed in + 5 g creatine + 5 fish oil + multi vitamin
11:35 AM - 2 slices of pumpernickel bread, deli turkey, cheese, mustard, lettuce + 8 cherry tomatoes + hand full of walnuts + clementine
4:45 PM - 1 scoop of protein w. water + half of a banana
(drank about 62 oz or so of water today so far and probably another 62 or more before bed)
6:30 PM - 8 small slices of roast beef + small serving cooked carrots + a ton of salad w. vinegar and oil dressing w. feta, cherry tomatoes and walnuts + a **** ton of broccoli
Have rec. basketball practice at 8:30 tonite. Probably will not eat anything afterward beside a protein shake if I feel like it. Up at 5:30 AM tomorrow for morning workouts at school.
I honestly have no ideas what my macros are, but they are all clean, which is a main thing that I am going for. The large amount of water makes me feel more full as well. I can't see this type of diet going too far over 100 carbs per day which is where I think is a good place. The further along I progress, the more I will vary the amount of food and carbs, to see what works best.
01-22-2009, 03:01 AM
Basketball practice went late and a lot of running was done.
5:45 AM - 1/2 of a banana + 2 scoops of protein in water + 1/2 dry oats + fish oil + multi + 5 g creatine
(pics taken yesterday will be uploaded tonite --- I look very ****ing soft it pisses me off)
Morning workouts went well. Did tricep pushdowns, lat pulls, medium weight squats, shoulder press (45x15 for 4 sets, could not do anymore because our coach has us do a very awkward palms facing out grip for the last several reps), lateral raises, smith machine, dumbbell rows and preacher curl machine (yes they are assigned exercises). Rest is minimal between sets so I felt pleasantly worked, but also quite tired.
12:15 PM - 2 slices of pizza and same small sandwhich as yesterday. (I will justify this by the workout later on)
I went on the march for life which was between 2-3 miles cause I walked it 3 times.
6:00 PM - WORKOUT consisting of 300 LB (that's as much weight as I have at home) deadlifts in 6 sets following reps 6/7/6/7/5/5... the later lifts were getting very hard I assume because I had not eaten in so long and because of the morning's workout. My forearms might be getting over-worked so I am going to take it easy on the grip work I had been doing. I sipped one scoop of SURGE (left over from this past summer's V-Diet) after the DL. I also did a modified Starr 5X5 bench, although nothing impressive there.
7:30 PM - 1 scoop of protein and water
8:45 PM - Dinner consisting of white baked fish + carrots + broccoli + a lot of salad + water + 5 saltines + 5 fish oil + multi
01-22-2009, 07:54 PM
I look plain sloppy here, it is pretty disgusting. Some of the pictures do not do proper justice however, but the 30 days will see the difference I hope. I just train for power in the legs so yes I know they are small.
comments are welcome, don't be too harsh, I'm working on it.
My right knee/quad may look funny because of surgery that I had there this past June. Also, some of the ****ty look cab be attributed to the fact that I just completed a creatine load last week (20 g per day, just my method) and am maintaining 5 g a day.
01-22-2009, 08:08 PM
01-23-2009, 04:07 AM
I started this at around 190 lbs, but really I am not concerned about the weight just how I look.
7:05 AM - 2 scoops of protein and water + 1/2 cup dry oats + fish oil + multi + 5 g creatine
11:40 PM - same sandwich as previous days + carrots + celery + clementine + walnuts
4:45 PM - 1 scoop of protein with water
5:15 PM - teaspoon of chunky non natty PB + 1 can of sardines (I do enjoy them)
Not really hungry at all even though I have been eating a lot less and much cleaner than usual.
8:30 PM - 1.5 plain baked chicken breasts + lots of salad with cherry tomatoes, walnuts, and some feta + box of steamed peas, carrots, and black beans + homemade tomato sauce w/ kidney beans and parmesan
I am very full after this. It seemed like a lot but I know I usually eat more. Either way, the cals are undoubtedly lower, but next time I will go less.
I have an early baseball practice tomorrow morning and have another commitment right after that, so tomorrows food schedule will be different, but still relatively the same amount.
01-24-2009, 05:23 AM
8:15 AM - 1 can of tuna in water w. small amnt of light mayo + 1/2 cup of dry oats + all pills
12:00 PM - same sandwich as past days except with whole wheat bread instead of pumpernickel
4:30 PM - several slices of rare roast beef + roasted peanuts
5-7 PM - more peanuts throughout this period
7:45 PM - 2 tilapia filets that were pan fried in olive oil + 1.5 bag of mixed veggies + asparagus + salad + parmesan
Once again I am very full but its all clean. Did another segment of Starr bench tonight and some light squats.
01-25-2009, 07:29 AM
10:00 AM - 1 can of tuna w. light mayo + .5 cup dry oats + 1 can of sardines + 5 saltines
^^^ Bigger breakfast because I have an early afternoon basketball game and cannot be having much before that.
1:00 PM - sandwich + peanuts + small chunky reg PB
3:30 PM - basketball game, lots of running. my endurance has gotten a **** ton better since i started playing basketball to prepare for baseball lawlz.
01-26-2009, 01:22 PM
The rest of day 5 was used as a carb up for the 2nd phase that started today...
01-26-2009, 01:26 PM
I used the first 5 days to get myself ready for the V-Diet 2nd phase. I'll be following the diet pretty closely, and I aim to stay on it for about 3 weeks. It is tough, but that's the way it is...
5:45 AM - 2 scoops of protein with water + pills
6:15 AM - Morning workouts. Felt and was very strong today, which I attribute to the carbs from last nite. Whatever it was, all of my lifts were much higher than usual.
11:40 AM - 2 scoops of protein with water + 1 tablespoon of flax seed
5:00 PM - 1 scoop of protein with water + 1 tbsp flax
8:00 PM - 2 scoops of protein with water + 1 tbsp of chunky PB + pills
My first three week stint on the V-Diet this past summer was a great success. I lost about 15 lbs, 2.5 inches off the waist, and my lifts either stayed constant or went up. Looking to repeat the process.
01-27-2009, 07:30 AM
10:45 AM - 2 scoops of protein and water + crushed ice + pills
I am pretty sure that doing this the first time around has given me some well needed discipline for this go-around. I am pleasantly hungry (have not felt that in a while) if that makes any sense. Only going 3 weeks (roughly) so my sanity will be tested. Looking forward to the healthy solid meal.
12:30 PM - 1 can of sardines
3:00 PM - 1 scoop of protein in water + flax
I did some bench work today... 135x5, 160x5, 185x6, 215x3, 235x1, 240x1 ~~~~ I am weaker, but I feel stronger. I can't explain this, it's just how I feel.
6:15 PM - 1 scoop of casein with water + .5 teaspoon of PB + crushed ice + moderate amount of salad (vitamin and fiber purposes)
8:00 PM - 1 scoop of casein with water + .5 tsp PB + crushed ice + pills
I am maintaining my creatine intake at 5 g per day. It is probably some sort of 'placebo' effect, but I definitely feel leaner and I think I look leaner. I forgot why I started this, but now I have some more motivation to keep going strong. not that I was already getting tired of it =)
01-28-2009, 06:14 AM
9:30 AM - 2 scoops of protein with water + crushed ice + cinnamon or something else that'll give me some flavor + pills
I would say that on an average day I am getting anywhere between 1400 - 1700 calories. I feel fine, but am going to be starting up sprinting for sports so I might add some Surge before or after sprints. I actually have a workout planned for today, so I am looking forward to that.
11:00 AM - WORKOUT (1.5 hours long, yes I took my time) squats: 135x5, 205x5, 235x5, 255x5, 275x5, 300x2, 300x3, db shoulder press - 52.5x12x3, lateral side raise - 22.5x12x3, hammer curl - 52.5x6x3, tricep extension - 30x8x3, side planks 2x75 seconds (each side ~ 4 total), bb rows - 135x5, 155x5, 165x5, 175x5, 175x5, 155x8
i forget how its supposed to go but my setup is [weight x reps x sets]
I sipped 1.5 scoops of SURGE during the workout which provided about 20g sugar, 20g carbs, and 13g protein. It definitely helped me out and kept me going during the squats. I think my lifts are pretty good for the carb depletion. I feel refreshed to say the least and not hungry at all.
1:00 PM - 1 can of sardines
2:00 PM - first 'weigh in' so to speak, although I am not concerned about the weight... I find myself sitting at 182 lbs. mid day, so that would be about 8 down from the beginning. No doubt a lot of that is water, but still.
3:15 PM - 1 scoop of protein with water
5:00 PM - can of tuna with little light mayo and pepper (i found this to have almost exactly the same macros as a shake with flax)
8:15 PM - salad
8:30 PM - 2 scoops of casein with water + tsp of PB
01-28-2009, 11:04 AM
I will be starting the use of BCAA once they arrive in the mail today or tomorrow. I think they helped a lot during the first go around... and even if not, I will take the mental well being.
01-29-2009, 05:23 AM
8:15 AM - 1 scoop of casein with water and ice + .5 tsp PB + pills + 2 tbsp flax plain (tastes like wood)
1:45 PM - 1 can of sardines in water + 1 can of tuna w/ light mayo (it had been a while since I've eaten anything, and I was working on very low calories although I feel fine.)
*I got my shipment of BCAA today... I had asked for free samples, and I got them plus some free lifting straps. =) Really, I love the bb.com warehouse.*
3:15 PM - 2 BCAA
3:45 PM - 1 can of diet 7 up
4:20 PM - 1 scoop of protein with water
7:30 PM - lots of salad + 2 BCAA
8:00 PM - .5 tsp PB
01-30-2009, 04:27 AM
7:15 AM - 2 scoops of protein with water + pills
11:40 AM - 2 scoops of protein with water
1:50 PM - 2 BCAA
3:15 PM - 2 BCAA
4:30 PM - 1 can of sardines + 1 can of tuna w. light mayo
7:00 PM - INCLINE BENCH 135x5, 155x5, 175x5, 190x5, 210x1, 220x1 easy ~~~ I felt really good so I decided to try 250lb flat just to see what's up with strength. It raped me... I could not get it back up and had no spotter and it was the biggest bull**** ever. Knocked it back down to 225 and could not rep it more than once, and the 1 reps I was getting with it were slow as ****. Back to 205 and I could not get it more than twice. Mad as **** right now, there is no way that this is possible. I mean I have always hated bench and I guess this is why. Saving up the anger for deadlifts tomorrow that's all I can do. ****.
01-30-2009, 04:28 AM
My parents told me that my face looked more chiseled for relatively no reason which is a good thing. I feel leaner each day, but the pictures at the end will tell for sure. Going to pick up some nice weights I found on Craigs list tomorrow very excited to finally be able to do heavy deads at home.
01-30-2009, 03:36 PM
random back pics from day 5 of the more intense cutting phase... yeaaaah i have no idea how to pose not even gunna get into that nao.
subtle changes in face and more noticible changes in the rear double bi pose but nothing yet to get too excited about. I noticed that I am much less vascular... I don't know why. The day 1 pics were taken after basketball practice which could be the reason, but I do notice in general I am less vascular which seems to be a bizarre opposite effect of a cut...
As a special treat, a bicep pic from when I first started posting here. (I thought it was some hot stuff rofl.) The picture was taken in June of 2007 so progress has been good but not great as I have not been consistent in my lifting or diet until fairly recently especially because of my 2.5 month summer hiatus due to knee surgery... coulda done some serious work had I not been feeling a little sorry for myself.
I looked so much better in this picture. I am stronger now, but still it is depressing to look back at what was. Won't stop till I am much better.
01-31-2009, 11:10 AM
Hunger struck late last nite at around 11:30 PM, so I answered. I had about 20 saltines and 2 cans of sardines. Definitely not a bad cheat, but a cheat nonetheless.
8:15 AM - 2 scoops of protein + 5 saltines
12:00 PM - 1 can of sardines + 5 saltines
Basketball game for today was canceled...
Was fine when I came home from baseball, but then out of nowhere got pissed as hell. I look like **** and feel weak, I can't get it out of my mind. I need something to help me out.
I am leaving to pick up those weights now and will be doing a back and DL workout tonight. I need a PR to get the **** out of this weird funk.
had a cheese stick between 12 and 3.
3:30 PM - 1 scoop of casein and water
Sipped 1.5 scoops of Surge during 1st half of back workout.
8:20 PM - lots of salad + 7 saltines + few roast beef chunks + baked plain zucchini (lots of fiber in those it surprised me)
11:00 PM - can of tuna w. light mayo
01-31-2009, 04:41 PM
DEADLIFTS: 135x5, 225x5, 295x5, 345x3, 365x3, 385x1, 405x1 (straps), 405x1 (without straps), 365x3, 345x4, 300x10
T-BAR ROWS: 150+whatever bar weighs x3x10
BARBELL ROWS: 135x5, 155x5, 165x5, 175x5, 175x5, 180x5
PULL-UPS: bodyweight x5x5
Weighed in at an even 180 after workout and before dinner. Progress is slow, but w/e. I am definitely extending the cut for longer than 1 month.
02-01-2009, 07:18 AM
8:30 AM - 2 scoops of protein with water
I am quite hungry which I would guess is because of last nite. Still keeping carbs very low today, but I might eat a bit more when the family is here for the game. (lots of veggies + some lean meat)
10:15 - 1/2 tsp of PB
10:30 - 1.5 eggs + 5 saltines
1:30 PM onward --- family is here so I am eating more, no carb foods however, just more of stuff like fish and tomatoes and nuts and things of the sort. back on tomorrow + sprints after school, should be a blast...
WORKOUT: I did power-cleans for the very first time today so don't rag on meh cause of the weight....
135x1, 135x5, 155x3, 165x1, 170x1, 185x1, 155x5, 155x5
02-06-2009, 02:25 PM
This week I was pretty much destroyed by a nasty flu, with a fever for 4 out of the 5 days. My diet consisted of chicken soup, salad, saltines, and toast. Not the best diet, and obviously more carbs than I would have normally had, but I didn't control it, I barely knew what the hell was going on. Obviously I'll be going on for much longer than 1 month, so this is just a minor setback.
02-06-2009, 03:05 PM
you dont look sloppy bro, its only a little bit of love handles, just eat cleaner and do cardio, a whole cut isnt necesarry