my 12 week cutting transformation!!!

[4evafit]

Originally Posted by Fire8085

Before resorting to more cardio, I would just cut some calories.

its the other way around bro. before u lower ur cals u should increase cardio to a max of 1 hr before lowering cals. this is the best way of preserving muscle mass.

[seanjohn]

eat saag and roti

[Devils]

Originally Posted by 4evafit

its the other way around bro. before u lower ur cals u should increase cardio to a max of 1 hr before lowering cals. this is the best way of preserving muscle mass.

I did it the other way round, ate less and did bugger all cardio.


I really hate cardio.

[4evafit]

ok guys summers around the corner and the weather is heating up so i thought it was time for some creativity

protein ice-cream and apple glutamine/bcaa ice block:





taste awesome and has no cals in it. the ice cream was my last meal lol.

[4evafit]

today i cheated alittle bit so instead of burning 250cals in my cardio session i punished myself and burnt 500cals.

TODAY'S WORKOUT: WEDNSDAY 11/11

CHEST AND SHOULDERS

flat db press: 4 sets of 10
incline press: 4 sets of 10
dips: 4 sets of 10
military press: 4 sets of 10
side laterals: 4 sets of 10

30 mins of cardio: 501cals burned

[Scandrew]

I like your creativity, lol.

You do look like Sayid from lost

[4evafit]

lol. in that pic i do. i had long hair back in the day. i will try find a pic.

[human_diode]

Originally Posted by 4evafit

ok guys summers around the corner and the weather is heating up so i thought it was time for some creativity

protein ice-cream and apple glutamine/bcaa ice block:

taste awesome and has no cals in it. the ice cream was my last meal lol.

Thats a long corner youre talking about there, the choc protein literally looks like a man bottom log in a cup but its a nice idea and i must try them, thanks for the idea!

[Scandrew]

We're basically two weeks away from Summer in Australia, lol.

Originally Posted by human_diode

Thats a long corner youre talking about there, the choc protein literally looks like a man bottom log in a cup but its a nice idea and i must try them, thanks for the idea!

[BigBoyAdd]

HOW IS THE CUT GOING ?
How much time are youy spending doing cardio and whats your daily kcal intake ???

[Fire8085]

Originally Posted by 4evafit

its the other way around bro. before u lower ur cals u should increase cardio to a max of 1 hr before lowering cals. this is the best way of preserving muscle mass.

If you want to take a peek at most people's successful cut logs, you will notice that they lower their calories by ~100ish or so before increasing cardio.

It's up to you really, but it's easier to just lower the calories, then once your body reaches a sticking point, the extra exercise seems to help it out multiplicatively. Maybe this isn't really backed by "hard science" but that's what I've observed anyway. Plus, doing cardio for another 1/2 hour or so won't net you much more than 1-200 calories, LISS cardio anyway.

[4evafit]

i find it easier to increase cardio. because if i lowered my cals i will become more hungry and thus have more of a chance cheating. last year i lowered cals first and i think i lost muscle mass. this time try something different and see how it goes. my goal is to be this lean but 6-8lbs heavier:

[bigg_K]

your diet kinda looks like Scivation's Cut Diet, although I'm sure it could be called a lot of different things.


And you got it right. Ramp up Cardio more before you touch your calories, calories are ALWAYS last to go!

[4evafit]

Originally Posted by bigg_K

your diet kinda looks like Scivation's Cut Diet, although I'm sure it could be called a lot of different things.


And you got it right. Ramp up Cardio more before you touch your calories, calories are ALWAYS last to go!

this is scivations diet dude.

[4evafit]

todays workout thursday 12/11/09


ABS AND CARDIO

machine crunches: 3 sets of 12
decline crunches: 3 sets of 10
hanging leg raises: 3 sets of 6

30 mins of hiit cardio: 550cals burned.


havent carbed up in like a week. im to full to eat a carb meal. but tommorrow i think i will carb up, im starting to feel depleted. i will start up monday following it properly. every 3 days.

[Aliman]

nice bro i might steal your diet. Also it looks like you have mastered the process of cutting as your pics above look lean, are they from last year?

[LatinoMusculito]

Originally Posted by 4evafit

i find it easier to increase cardio. because if i lowered my cals i will become more hungry and thus have more of a chance cheating. last year i lowered cals first and i think i lost muscle mass. this time try something different and see how it goes. my goal is to be this lean but 6-8lbs heavier:

[IMG]http://i200.photobucket.com/albums/aa173/sarary/relaxed10.jpg[IMG]


[IMG]http://i200.photobucket.com/albums/aa173/sarary/highqsidechest.jpg[IMG]


[IMG]http://i200.photobucket.com/albums/aa173/sarary/mm10-1.jpg[IMG]

So these are older pics? How much did you weigh here and how long ago was this?

Looks like you have cutting experience! And you look exponentially more impressive being cut than you are now in your original pics.

If you DID put on muscle mass, you will look awesome!

BBing is a lifelong journey..

[4evafit]

Originally Posted by Aliman

nice bro i might steal your diet. Also it looks like you have mastered the process of cutting as your pics above look lean, are they from last year?

yeah dude these were from last year same time.

[4evafit]

Originally Posted by LatinoMusculito

So these are older pics? How much did you weigh here and how long ago was this?

Looks like you have cutting experience! And you look exponentially more impressive being cut than you are now in your original pics.

If you DID put on muscle mass, you will look awesome!

BBing is a lifelong journey..

yeah that was my first cut. same diet and training im doing now. if its not broken dont fix it. if it worked for me once it will work again. weighed 177lbs in these pics. want to be 183-185lbs this time around, with the same bf%. that will mean i have gained muscle mass. the only thing i did diffrnt this year was i started with higher cals and im not going to drop them unless its necessary. im going to keep increasing cardio until my balls fall off lol, i dont want all the hard work i did in the off season to go to waste.

[4evafit]

SATURDAY 14/11/09

WORKOUT:

bb bicep curl: 4 sets of 10
close grip bench: 4 sets of 10
skull crushers: 4 sets of 10
db curls: 4 sets of 10

cardio 30 min on the treadmill cals burned: 561kcals


i had my day off on friday instead of sunday. was feeling very tired and run down. i commited a BIG BIG BIG sin. i couldn't hold back:





i plan on smashing the cardio tommorrow to burn it off. im not expecting to lose any weight this week due to this beautiful pizza u see before u lol. when i eat **** i punish my self with extra cardio. i had this pizza instead of meal 6.

[xterra-killa]

work on your abs more

[4evafit]

sunday 15/11/09

workout:

30 min cardio on the beach yesterday. awesome stuff. unknown cals burnt. my weigh in is today will update as soon as i get back from work. if i dont lose any weight i will be increasing cardio.

stay tuned

[jonahwhufc]

in....your meal advice is brilliant bro!! is that a cutting diet yes??

[4evafit]

Originally Posted by jonahwhufc

in....your meal advice is brilliant bro!! is that a cutting diet yes??

yeah dude trying to get lean.

[4evafit]

week 3 is finally over guyz. weighed in this morning


WEIGHT: 192.9 ( -1lb).

pretty happy with that i will like to keep this pace through out the whole thing.


TODAY'S WORKOUT MONDAY 16/11/09


BACK AND TRAPS


DEADLIFTS: 5 sets of 10 reps

BENT OVER ROWS: 5 sets of 10 reps

PULL-UPS: 5 sets of 10 reps

DB SHRUGS: 5 sets of 10 reps

CARDIO: 30 mins of moderate intensity cardio on the treadmill. cals burnt: 315kcals.

[93CivicSi]

Originally Posted by 4evafit

week 3 is finally over guyz. weighed in this morning


WEIGHT: 192.9 ( -1lb).

pretty happy with that i will like to keep this pace through out the whole thing.


TODAY'S WORKOUT MONDAY 16/11/09


BACK AND TRAPS


DEADLIFTS: 5 sets of 10 reps

BENT OVER ROWS: 5 sets of 10 reps

PULL-UPS: 5 sets of 10 reps

DB SHRUGS: 5 sets of 10 reps

CARDIO: 30 mins of moderate intensity cardio on the treadmill. cals burnt: 315kcals.

How much do u deadlift in those 5 sets/10reps?

[FrozenMercury]

Very nice cut, sir! I'd personally like to see you incorporate more ab/core exersizes into your ab workout.

[4evafit]

Originally Posted by 93CivicSi

How much do u deadlift in those 5 sets/10reps?

265lbs

[4evafit]

Originally Posted by FrozenMercury

Very nice cut, sir! I'd personally like to see you incorporate more ab/core exersizes into your ab workout.

what do u recommend?

[manutd_eht]

looks a lot better once you got rid of all that hair!
keep it up