GregoryB’s Cutting Journal

[gbk56]

Introduction
My previous Journal was all about gaining some strength. Although I did not meet all my strength goals, I did increase my strength significantly, but also added a lot of fat in the process. It is time to lose the fat. Goal is to get to about 68kgs(149.6lbs) while keeping any muscle loss to a minimum.

Current Stats
170cm(5’7”)
73kgs(160.6lbs)

Lifiting Stats
Squats 3 sets of 5 reps @ 135kgs(297lbs)
Flat Bench 3 sets of 5 reps @ 95kgs(209lbs)
Deadlift 3 sets of 10 reps @ 110kgs(242lbs)
Military Press 3 sets of 5 reps @ 55kgs(121lbs)
Cleans 3 sets of 3 reps @ 70kgs(154lbs)

Method
In order to lose the fat while keeping any muscle loss to a minimum, I will continue to lift heavy, cut some carbs from the diet and add some cardio. I will lift three times a week using a modified starting strength routine, and run for 40 minutes twice a week. The plan is to cut to about 68kgs(149.6lbs). Below is the routine.

Week 1

Monday
Squats / Flat Bench / Deadlifts

Tuesday
Cardio 40 minutes /Abs

Wednesday
Squats / Military Press / Cleans

Thursday
Cardio 40 minutes /Abs

Friday
Squats / Flat Bench / Deadlifts


Week 2

Monday
Squats / Military Press / Cleans

Tuesday
Cardio 40 minutes /Abs

Wednesday
Squats / Flat Bench / Deadlifts

Thursday
Cardio 40 minutes /Abs

Friday
Squats / Military Press / Cleans

[gbk56]

Squats
5 @ 135kgs(297lbs)
5 @ 135kgs
5 @ 135kgs
5 @ 135kgs

Flat Bench
5 @ 90kgs(198lbs)
5 @ 95kgs(209lbs)
3 @ 100kgs(220lbs)

Deadlift
5 @ 110kgs(242lbs)
5 @ 110kgs
5 @ 110kgs

---------Auxiliary--------------

Leg Extension
8 @ 120lbs
8 @ 125lbs
8 @ 125lbs

Incline Fly
8 @ 13kgs(28.6lbs)
8 @ 13kgs
8 @ 13kgs

Barbell Rows
8 @ 30kgs(66lbs)
8 @ 30kgs
8 @ 30kgs

----------------------------------

Bodyweight 72.8kgs(160.2lbs)

Squats were good and Leg Extensions felt good.

Flat Bench felt good and was happy to get 3 reps at 100kgs (220lbs). Incline Fly felt good too.

Deadlifts felt good and got a good squeeze from Barbell Rows.

Overall good workout and Bodyweight also seems to be coming down. Taking this cut nice and slow to try to preserve muscle mass. Tomorrow is Cardio and Abs.

[gbk56]

Cardio: 2hrs of Hockey (last night)

Bodyweight 72.0kgs(158.4kgs)

Hockey always seems to burn a lot of calories for me. It is probably more about the duration of the activity than anything else.

[gbk56]

Squats
8 @ 90kgs(198lbs)
8 @ 110kgs(242lbs)
8 @ 110kgs

Military Press
5 @ 50kgs(110lbs)
5 @ 50kgs
5 @ 55kgs(121lbs)

Cleans
3 @ 60kgs(132lbs)
3 @ 60kgs
5 @ 65kgs(143lbs)

------Auxiliary-----------

Leg Extensions
8 @ 120lbs
8 @ 125lbs
8 @ 130lbs

Seated DB Military Press
8 @ 13kgs(28.6lbs)
8 @ 15kgs(33lbs)
8 @ 17kgs(37.4lbs)

Dips
8 @ 6kgs(13.2lbs)
8 @ 6kgs
8 @ 6kgs

Preacher Curl (Machine)
10 @ 45lbs
10 @ 45lbs
10 @ 45lbs

---------------------------

Bodyweight 71.8kgs(158.0lbs)

Squats were done with increased reps. Felt good to do increased reps on Squats, and Leg Extensions afterwards felt good too. Still looking to find a combination to give a super pump.

Military Press felt good and Dumbel Presses afterward felt good with the increased weight.

Cleans felt good and doing Dips and Curls afterwards seems to work well.

Bodyweight is really coming down and not seeing any real loss in strength. I believe there is some loss in size but that is probably mostly fat loss.

[minushuman]

Maybe try drop sets on leg extensions for the pump? That's what I do to try make up for not being able to do squats at home with no rack. Works for me.

[gbk56]

Maybe try drop sets on leg extensions for the pump? That's what I do to try make up for not being able to do squats at home with no rack. Works for me.

Thanks, I will try that out tomorrow and let you know how it works out.

[gbk56]

Cardio 40 minutes

Abs

Bodyweight 71.4kgs(157.1lbs)

Cardio, did 5 intervals of running for 4 minutes and sprinting for 4 minutes for a total of 40 minutes. Was tired in the beginning so did a real slow jog (probably more like a fast walk) for the first 4 minutes. Did my first sprint which felt better and by the fifth sprint was going at a very fast pace. Ended up being a great workout.

Abs were good and got a good squeeze.

[gbk56]

Squats
5 @ 125kgs(275lbs)
5 @ 125kgs
8 @ 125kgs


Flat Bench
5 @ 90kgs(198lbs)
5 @ 95kgs(209lbs)
2 @ 100kgs(220lbs)

Deadlift
5 @ 120kgs(264lbs)
5 @ 110kgs(242lbs)

---------Auxiliary--------------

Leg Extension
8 @ 130lbs
8 @ 130lbs
8 @ 130lbs
15 @ 90lbs
12 @ 90lbs

Incline Fly
8 @ 13kgs(28.6lbs)
8 @ 15kgs(33.0lbs)
8 @ 10kgs(22.0lbs)

Barbell Rows
8 @ 30kgs(66lbs)
8 @ 30kgs
8 @ 30kgs

----------------------------------

Bodyweight 71.5kgs(157.3lbs)

Squats were good (gym was crowded so had to use less weight, not enough plates). Got a good pump at the end using drop sets on the Leg Extensions as suggested by minushman. Thanks minushman.

Flat Bench felt good but only got 2 reps at 100kgs(220lbs). Incline flys felt really good. Used a drop set and got a good pump.

Deadlifts moved okay and Barbell Rows felt good. Am getting the feel for Barbell Rows.

Bodyweight seems to be on target.

[gbk56]

------Auxiliary-----------

Leg Extensions
8 @ 120lbs
8 @ 90lbs
8 @ 90lbs

Seated DB Military Press
8 @ 13kgs(28.6lbs)
8 @ 13kgs
8 @ 13kgs

Dips
8 @ BW
8 @ BW
8 @ BW

Preacher Curl (Machine)
10 @ 45lbs
10 @ 45lbs
10 @ 45lbs

---------------------------

Bodyweight 71.6kgs(157.5lbs)

Was really tired today and decided to do some light auxiliary work. Really got a good pump and seemed like a good change of pace.

Bodyweight seems to be on track and need to be careful at this point to preserve muscle.

[gbk56]

Cardio 40 minutes

Abs

Bodyweight 71.0kgs(156.2lbs)

Cardio, did 5 intervals of running for 4 minutes and sprinting for 4 minutes for a total of 40 minutes. Good workout.

Abs were good and got a good squeeze.

Bodyweight coming down. Hopefully mostly fat loss.

[gbk56]

Squats
5 @ 135kgs(297lbs)
5 @ 135kgs
5 @ 135kgs
5 @ 135kgs

Flat Bench
5 @ 90kgs(198lbs)
5 @ 95kgs(209lbs)
5 @ 90kgs(198lbs)

Deadlift
5 @ 110kgs(242lbs)
5 @ 110kgs

---------Auxiliary--------------

Leg Extension
8 @ 130lbs
8 @ 130lbs
8 @ 130lbs
15 @ 90lbs
12 @ 90lbs

Incline Fly
8 @ 13kgs(28.6lbs)
8 @ 13kgs
8 @ 13kgs

Barbell Rows
8 @ 35kgs(77lbs)
8 @ 35kgs
8 @ 35kgs

----------------------------------

Bodyweight 71.4kgs(157.1lbs)

Decent workout.

Squats went okay and Leg Extensions were good.

Flat Bench felt good and Incline Flys were good.

Deadlifts felt a little heavy, and Rows felt really good.

Bodyweight seems to be on track.

[gbk56]

Cardio 40 minutes

Abs

Bodyweight 71.3kgs(156.9lbs)

Cardio, did 5 intervals of running for 4 minutes and sprinting for 4 minutes for a total of 40 minutes. Good workout.

Abs were good and got a good squeeze.

Bodyweight seems to be on track.

[gbk56]

Squats
5 @ 125kgs(275lbs)
5 @ 135kgs(297lbs)
5 @ 135kgs
5 @ 135kgs

Military Press
5 @ 50kgs(110lbs)
5 @ 50kgs
4 @ 55kgs(121lbs)

Cleans
3 @ 60kgs(132lbs)
3 @ 60kgs
3 @ 60kgs

---------Auxiliary--------------

Leg Extension
8 @ 130lbs
8 @ 130lbs
8 @ 130lbs
12 @ 90

Seated Dumbell Military Press
8 @ 13kgs(28.6lbs)
8 @ 13kgs
8 @ 13kgs

Tricep Extension
8 @ 30lbs
8 @ 30lbs

Bicep Preacher
8 @ 45lbs
8 @ 45lbs

----------------------------------

Bodyweight 71.4kgs(157.1lbs)

Good workout.

Squats and Leg Extensions were okay.

Military Press was tough but got a good pump from the dumbell work.

Cleans went okay and finishing with triceps and biceps felt good.

Bodyweight seems okay for now, but would like to see that number dropping faster.

[gbk56]

Squats
5 @ 90kgs(198lbs)
5 @ 90kgs
5 @ 90kgs

Flat Bench
5 @ 90kgs(198lbs)
5 @ 90kgs
5 @ 90kgs

Deadlift
5 @ 110kgs(242lbs)

--------------------------------------------

Bodyweight 72.4kgs(159.3lbs)

Good overall workout. Am doing sort of a restart. Felt that although bodyweight was decreasing, muscle loss was too great. Re-thought diet and added more protein and will try to cycle carbs a bit.

Squats are being switched to high bar Squats and restarting at 90kgs (198lbs). Seems like a good change and can feel it already.

Chest was okay and will continue at this rep range and volume for a while during this cut. Probably will not be able to really increase for a while.

Deadlifts were good.

Bodyweight has gone up a bit but waist still feels the same. Am trying to cut the fat at this point while maintaining muscle mass. Auxiliary exercises were also cut because having trouble recovering from each workout. Lets see how it goes from here.

[gbk56]

Cardio 40 minutes

Abs

-------------------------------------------------

Bodyweight 72.3kgs(159.1lbs)

Cardio, did 5 intervals of running for 4 minutes and sprinting for 4 minutes for a total of 40 minutes. Good workout.

Abs were good and got a good squeeze.

Bodyweight seems to be on track although heavier than last week. Last week it seemed that I lost too much muscle mass. This week muslce mass seems to be there and waist seems to be the same. Was getting too focused on the number on the scale and dieted too hard at the expense of muscle mass. Upped the calories this week and think this is working better.

[gbk56]

Squats
5 @ 95kgs(209lbs)
5 @ 95kgs
5 @ 95kgs

Military Press
5 @ 50kgs(110lbs)
5 @ 50kgs
5 @ 50kgs

Cleans
3 @ 60kgs(132lbs)
3 @ 60kgs
5 @ 60kgs

---------------------------------------

Bodyweight 72.1kgs(158.6lbs)

Overall good workout.

Squats were good and am getting used to high bar squats.

Military Press felt good.

Cleans felt good and got 5 reps on the last set.

Bodyweight seems to be on track and hopefully loss in weight is all fat. Muscles feel fuller now with new diet. Also feel stronger and have more energy only doing several exercises each training session (although did some dips and light cardio afterwards). Body seems to respond well to 5 rep range. Will see where this takes us.

[gbk56]

Cardio 5K (3 mile) run

Abs

-------------------------------------------------

Bodyweight 72.0kgs(158.4lbs)

Decent workout. Tried running for distance for the first time in a while and worked up a good sweat. It was a good change of pace. Weight seems to be slowly decreasing and seem to be maintaining muscle mass. Trying to cut some carbs today but keep up the protein. Lets see how that works.

[gbk56]

Squats
5 @ 100kgs(220lbs)
5 @ 100kgs
5 @ 100kgs

Flat Bench
5 @ 90kgs(198lbs)
5 @ 90kgs
5 @ 90kgs

Deadlift
8 @ 110kgs(242lbs)

Barbell Rows
5 @ 50kgs(110lbs)
5 @ 50kgs
5 @ 50kgs

--------------------------------------------

Bodyweight 71.3kgs(156.9lbs)

Solid workout.

Squats are getting tougher. Just started doing high bar squats and am feeling it more in the quads than low bar squats.

Flat Bench felt the same as last workout on Monday. Not sure how to increase in weight, but will try a variety of things in the coming weeks.

Deadlifts felt good.

Barbell Rows felt good and am beginning to get a feel for these.

Bodyweight is on the decline. Cut carbs yesterday and it had a significant effect on bodyweight. Seems like the fat is slowly but surely coming off. Will go back to regular diet today and see how things go.

[gbk56]

Squats
5 @ 105kgs(231lbs)
5 @ 105kgs
5 @ 105kgs

Military Press
5 @ 50kgs(110lbs)
5 @ 50kgs
6 @ 50kgs

Cleans
3 @ 60kgs(132lbs)
3 @ 60kgs
3 @ 60kgs

Dips
5 @ 6kgs(13.2lbs)
5 @ 6kgs
5 @ 6kgs

---------------------------------------

Bodyweight 71.8kgs(158.0lbs)

Really nice workout. Was feeling tired early on but slowly got into it and got good muscle contractions on all exercises. Ended with 10 minutes of walking on an incline on the treadmill.

Squats felt good and could really feel the quads an glutes working. May be approaching maximum weight on these as they are getting really tough.

Military Press was challenging, but got all the reps. Could really feel the delts working.

Cleans felt good and am getting a better feel for the form.

Dips were okay, but maybe need to slow down the reps to get better contractions.

Weight is coming down and still seem to be holding onto muscle mass. Would like to be down into the 70kg range this week, but will not try to force it. Will maintain protein intake and will try to slightly cut some carbs this week.

[gbk56]

Cardio 40 minutes

Abs

-------------------------------------------------

Bodyweight 71.1kgs(156.4lbs)

Cardio, did 5 intervals of running/walking on an incline for 4 minutes and sprinting for 4 minutes for a total of 40 minutes. Good workout.

Abs were good and got a good squeeze.

Bodyweight seems to be on track and muscle mass seems to be there, although I feel a little flat today. Will lower carbs today.

[gbk56]

Squats
8 @ 95kgs(209lbs)
8 @ 95kgs
8 @ 95kgs

Flat Bench
8 @ 85kgs(187lbs)
8 @ 85kgs
8 @ 85kgs

Deadlift
8 @ 110kgs(242lbs)

Barbell Rows
5 @ 55kgs(121lbs)
8 @ 55kgs
8 @ 55kgs

--------------------------------------------

Bodyweight 71.2kgs(156.6lbs)

Was tired today so did some lighter weights and more reps. Still a tough workout but felt good.

Squats were reduced to 95kgs(209lbs) and was tough to grind out 8 reps. Felt good though and will need to implement some higher reps in future workouts.

Flat Bench was also decreased to 85kgs(187lbs) and got a really big pump doing 8 reps.

Barbell Rows felt good and am getting a feel for really working the muscle.

Bodyweight seems to be on track and fat lose seems to be slowly coming along.

[gbk56]

Cardio 40 minutes

Abs

-------------------------------------------------

Bodyweight 71.1kgs(156.4lbs)

Good workout. Worked up a good sweat and felt I burned a lot of fat and calories.

Cardio, ran 5K and then walked on an incline for the remainder of the 40 minutes.

Abs were good and got a good squeeze.

Bodyweight seems okay and fat loss seems to be on track. Will keep protein up today and will limit carbs.

[gbk56]

Squats
8 @ 90kgs(198lbs)
8 @ 90kgs
8 @ 90kgs

Military Press
8 @ 40kgs(88lbs)
8 @ 40kgs
9 @ 40kgs

Cleans
3 @ 60kgs(132lbs)
3 @ 60kgs
3 @ 60kgs

Dips
8 @ 9kgs(19.8lbs)
8 @ 9kgs
7 @ 9kgs

---------------------------------------

Bodyweight 70.8kgs(155.8lbs)

Decent workout. Went a little lighter today concentracting on contractions and giving the body a rest from heavy weights.

Squats felt good and got good contractions.

Military Press went well and got a really good pump. Still feeling it now.

Cleans were good.

Dips felt good at new weight.

Bodyweight is coming down. Keeping the course but tough being patient. Just want to cut weight quickly but will probably lose too much muscle mass going that route. Will continue to keep protein up and cycle carbs a bit. Going to carb up a little over the weekend.

[gbk56]

Squats
5 @ 110kgs(242lbs)
5 @ 110kgs
4 @ 115kgs(253lbs)

Flat Bench
5 @ 90kgs(198lbs)
3 @ 95kgs(209lbs)
2 @ 100kgs(220)

Deadlift
5 @ 110kgs(242lbs)

Barbell Rows
5 @ 60kgs(132lbs)
5 @ 60kgs
5 @ 60kgs

--------------------------------------------

Bodyweight 72.5kgs(159.5lbs)

Overalll good workout. Felt good to go heavier today.

Squats felt good and getting a better feel for high bar squats. Feel like can go heavier.

Flat Bench felt good and would like to increase weight.

Deadlifts felt good.

Barbell Rows were good but weight seems a bit heavy and did not feel the contraction as well.

Bodyweight is up and am having difficulty staying under 71kgs(156.2lbs). Will be patient and keep current diet. Will lower carbs tomorrow.

[gbk56]

Cardio 40 minutes

-------------------------------------------------

Bodyweight 72.3kgs(159.1lbs)

Good workout. Will go with lower carbs today.

Bodyweight is up and will need to work hard this week to cut the fat, but will need to keep protein intake up.

[gbk56]

Squats
5 @ 110kgs(242lbs)
3 @ 115kgs(253lbs)
2 @ 120kgs(264lbs)

Military Press
5 @ 50kgs(110lbs)
5 @ 50kgs
3 @ 55kgs(121lbs)

Cleans
3 @ 60kgs(132lbs)
2 @ 65kgs(143lbs)
1 @ 70kgs(154lbs)

Dips
8 @ 9kgs(19.8lbs)
8 @ 9kgs
8 @ 9kgs

---------------------------------------

Bodyweight 71.3kgs(156.9lbs)

Was really tired today but got a decent workout.

Squats felt really good to go heavy. Getting used to high bar squats and am getting more comfortable with the form.

Military Presses were tough, but did feel good to go heavy on these too.

Cleans felt good and once again, it felt good to go heavy.

Dips were good and feel that 8 reps is a good rep range for now.

Bodyweight is coming down. Was concerned with the increase in weight over the weekend, but somehow the weight just dropped off after a scheduled low carb day. Did not really change up the diet from past weeks, but just going slow and steady even when a plateau is hit or an unwanted increase comes.

[royalpalmmedspa]

This are tips for cutting off weight.
- Trade your power mower for a push version.
- Park your car at the back of the lot.
- Get out of the office building and enjoy walking meetings.
- Sweep the drive or rake the leaves instead of using a leaf-blower.
- Get off the bus a few stops earlier.

[gbk56]

Cardio 40

---------------------------------------------

Bodyweight 70.9kgs(156lbs)

Cardio was a three mile run on the treadmill and then walking on an incline the rest of the 40 mintues. Good workout.

Somehow forgot to do abs and will do them tonight after work.

Bodyweight really crashing down. Today is another low carb day, but will keep the protein intake up.

[gbk56]

Squats
8 @ 90kgs(198lbs)
8 @ 90kg
8 @ 90kgs

Flat Bench
5 @ 90kgs(198lbs)
3 @ 95kgs(209lbs)
0 @ 105kgs(231lbs)

Deadlift
5 @ 110kgs(242lbs)

Barbell Rows
8 @ 55kgs(121lbs)
8 @ 55kgs
8 @ 50kgs(110lbs)

--------------------------------------------

Bodyweight 70.5kgs(155.1lbs)

Okay workout. Nothing stellar but got the job done.

Squats were good. Was nice to do some higher reps.

Flat Bench was tough and failed at my first attempt at 105kgs(231lbs). Will give it a try again in several weeks.

Deadlifts were good.

Barbell Rows seemed heavy and reduced the weight to 50kgs(110lbs) and felt more of a squeeze.

Bodyweight is really coming down. Trying to keep protein intake high during this cut and trying to maintain as much muscle mass as possible.

[gbk56]

Squats
8 @ 90kgs(198lbs)
8 @ 90kgs
8 @ 90kgs

Military Press
8 @ 40kgs(88lbs)
8 @ 40kgs
8 @ 40kgs

Cleans
3 @ 60kgs(132lbs)
2 @ 65kgs(143lbs)
0 @ 70kgs(154lbs)

Dips
8 @ 9kgs(19.8lbs)
8 @ 9kgs
8 @ 9kgs

---------------------------------------

Bodyweight 70.9kgs(156.0lbs)

Squats felt good and am working on form.

Military Press felt good.

Cleans were good, but couldn't get 70kgs(154lbs). Just wasn't explosive enough.

Dips felt good.

Bodyweight is looking good and believe a lot of the loss in bodyweight is fat. Seem to be losing about .5kgs(1.1lbs) a week. Would like to see quicker results, but I guess slow and steady is the way to go.