Brien's Cutting Progress: NP Slow Cut

[Greater Deity]

I'm going to start a really slow cut; seeing as I have been bulking for years now? lol...
Only pictures I have got today is my PT gear ones. I'll have more up on Sunday.

I am currently 218lbs, 15.474% body-fat. My goal is 205lbs @ 10% body-fat. Expected end date: November 5, 2009.

PT Gear Pics Taken Today:




These are some pictures taken about 2 months ago; I have lost some body-fat since then. However, I really think the caliper method is ridiculously inaccurate; so, I'll wait for water-submersion hydrolysis. I have gained much more lean mass since I took these; so as far as current accuracy, they are a bit off. But at least you know where I started.







If there are any comments or critiques, I welcome them all; I'll get some pictures of my wheels up by Sunday, no worries. I usually don't take pics of them, b/c they look like twigs since we have to run so much. Booooooo!

Thanks in advance for your support!
- Deity (Brien)

[Greater Deity]

Bump? O_o

[bb24]

First, let me say that you have some AWESOME mass! Very muscular and fairly well defined. Unless you just have to pursue the 10% bodyfat mark, I'd say keep what you have and train like mad. But lowering bodyfat to 10% is a desirable goal, and if you want to aim for it, by all means, do it.

Second, about the caliper test. As a personal trainer, I can say that, if done correctly, the calipers can give you a very accurate measure of bodyfat. Of course, speaking scientifically, we never truly know what our bodyfat is. Every measure we have developed so far only measured the outside of our bodies, not the inside where the fat actually sits. But anyway, that is a discussion probably left for the people who study these things, and I am not one of them.

Have a good one, man.
N

[Greater Deity]

I was thinking about continuing to bulk, but cutting back on my carbohydrates a little: The reason I wanted my cut to be really slow, is so that I don't lose so much muscle mass. I was considering nutrient partitioning with my diet, keeping all my macros the same, and bringing carbs down about by 5-10%.

My macros are currently 65:15:20. I am going to experiment with my body for a couple of months, and see how my diet plays out. When I find an efficient macro-nutrient profile, I'll stick with that until I am done with the cut.

Thanks for the input! Cheers!

[bb24]

Originally Posted by Greater Deity

I was thinking about continuing to bulk, but cutting back on my carbohydrates a little: The reason I wanted my cut to be really slow, is so that I don't lose so much muscle mass. I was considering nutrient partitioning with my diet, keeping all my macros the same, and bringing carbs down about by 5-10%.

My macros are currently 65:15:20. I am going to experiment with my body for a couple of months, and see how my diet plays out. When I find an efficient macro-nutrient profile, I'll stick with that until I am done with the cut.

Thanks for the input! Cheers!

I'm presuming this macro is 65% carbs, 15% fat, and 20% protein? If that's the case, that's probably too many carbs, especially if you're eating a lot of refined grain products like breads, cereals, etc. For most accounts, a number somewhere between 45-55% is typically good, though for specific dietary protocols, you'd need to see an RD.

In the grand scheme of things, cutting calories will help, regardless of where they come from. Just make sure to limit saturated fats as much as possible (that tends to be one of my major problems) and eat lots of good veggies and fruits (unless diabetic or something like that, then see your physician/RD).

I like that you're taking this slow. A lot of people try and do a crash diet and make all these changes immediately, and inevitably they fail. Slow and steady, and you'll see results.

Take care....
Nate

[Greater Deity]

Hm... the cut is going much slower than I suspected. But that is fine! I only dropped like 0.5% bf, and I have gained 9lbs. Arms: 18.5" Chest: 48.2" Waist: 37.3" Forearms: 13.8" Quads: 27.2" Calves: 17.1"

My legs suck because all students have mandatory PT MW&F. All we do is run, run, run; and then again, I really haven't worked on my wheels much, but I'll start adding some effort there.

Monday:
15 min run/jog
4x9 pullups
3x9 lat pulldowns
3x9 seated rows
3x9 dumbbell bent over rows, 3x(4 count)20 sharks = also known as back hyperextensions
3x5 Good Mornings
3x9 bent over barbell rows

Tuesday
4x20 cruches
3x12 cable crunches
3x12 leg raises
3x12 kicks
3x9 Corkscrew
3x12 Kneeling Cable Crunches
2x16 one-sided crunch
30 min Cardio


Wednesday
15 min run/jog
3x9 Bench Press
3x9 Incline BP
3x9 Decline BP
3x9 DB BP
3x9 Cable Crossovers
3x9 DB & Cable Pullovers
3x9 Upward Cable Crossovers

Thursday
4x20 cruches
3x12 cable crunches
3x12 leg raises
3x12 kicks
3x9 Corkscrew
3x12 Kneeling Cable Crunches
2x16 one-sided crunch
30 min Cardio

Friday
3x9 Behind Neck Press
3x9 Shoulder Machine Press
3x9 Lateral Raises
3x9 Shoulder Shrugs
3x9 DB Shoulder Press
3x9 Barbell Military Press
3x8 Front Raises
3x5 Arnold Press
3x9 Upright Row
3x9 Rear Delt Row
3x7 Real Delt Pull

Saturday
Full Body Pump
Aerobic Exercise
Lot's of Sex
30 min-1 hr jog/run

Sunday
I exercise if I'm bored, simple stuff.
Other than that, I'm chillin'.

Diet? I meet my fat/protein macros, carbs deviate ever so often; I eat whatever the galley/mess hall has. I'd appreciate any comments, criticism or input! Cheers.

Here are the pictures:

[Greater Deity]

The only leg exercises I really do are 3x12 Leg Press, 3x9 Leg Curls and 3x16 Calf Raises. So I need to develop that part of my routine more. Or my wheels wont get anywhere.

[Greater Deity]

Last little set.

[debrovnik]

I'd guess that you're a bit more than 15% bodyfat - you look a quite soft and have got a fair bit around your waist - saying that, you don't look so bad up top! I'd have guessed around 17-18%, possible a tiny bit more.

I'm going to presume from you uber accurate b/f% that you posted that you've had it measured professionally; I'd say (from experience) that 99 times out of 100 people come back from a professional meassurement with b/f%'s much lower than they actually are. I was told I was 14% when in reality I was closer to 19%!!!!

[Greater Deity]

I performed a hydrostatic test, which I probably did wrong. By just looking I guessed around 18% too. But that's fine. Thanks for the input! I'm really going to take this cut slow though; I am never satisfied with my size, and last time I cut (3 month), I lost a lot of it!

Reps for input.

[tiger04]

Subscribed, ur making good progess, kiu!