Sully's first IIFYM cut log! (Vids and Pics)

[jsullivan7]

Dedicating to cutting from today on. goal weight is 175, im using myfitnesspal and it should take around 20 weeks. i'll see where i am at 175 then decide if i want to keep cutting or start bulking

[jsullivan7]

Todays Macros: TOTAL: Calories: 2,188 Carbs: 299g Fats: 53g Protein: 133g

[themonkay]

How much were you eating during your surplus

[jsullivan7]

How much were you eating during your surplus

I haven't been tracking cals, ive lost 25 lbs in about two months, probably eating around 2600 cals+ a day but i started doing cardio and kept eating the same and have stalled around ~205lbs

[jsullivan7]

Total: Calories: 2,047 c:225 f:68 p:135 gonna have a glass of 2% milk ~180 cal more

[jsullivan7]

LOWER

BB Squats
135x15
225x5
245x2
245x5 (felt way heavier than usual)
225x5

Leg Press
4PPSx8x5

Leg Curls
110x12x3 (wasn't planning on doing 12 reps but it felt light.. ill bump it to 120 on thurs.)

Leg Extensions
135x10x3

Todays macros: c:241 f:50 p:208 Total Calories: 2187

[themonkay]

you doing any kind of deadlifts at all right now?

[jsullivan7]

you doing any kind of deadlifts at all right now?

nah man i really need to add them i havent deadlifted in over a month now

[jsullivan7]

UPPER

Flat DB Press
20sx20
75sx8x4 (decided to go with a higher rep scheme for a week or two, 3-4 sets of 8 reps)

Wide Grip Pull Downs
130x8x4

Seated DB Press
55sx8x3

Seated CG Cable Rows
145x8x3

Lateral Raises
15sx12x3

EZ bar preacher curls
50x12x3

Cable tricep pushdowns
90x12x3



Feeling some gnarly lethargy/mopiness from cut.. doesnt hit me until later in the day. Im way more tired at night... i'll weigh myself Wednesday and see how the weight is coming along though.

[jsullivan7]

today's macros C:200 F:74 P:159 total cals: 2044, managed to fit a chicken super burrito into my macros today yee

[jsullivan7]

todays macros: c:208 F:88 P:130 total:2074 cals

should i be upping my protein intake more than 130-160 grams a day on my cut? finding it difficult

[DAaaMan64]

If anyone can correct me, please do.

No more than 0.82g per lb of body weight has been shown to prevent LBM loss. At 205lbs that puts you at 168g of protein.

This is generally considered the go to article on protien intake.

[jsullivan7]

If anyone can correct me, please do.

No more than 0.82g per lb of body weight has been shown to prevent LBM loss. At 205lbs that puts you at 168g of protein.

This is generally considered the go to article on protien intake.

Perfect thank you, i figure with current body fat percentage 150 should work then. would rep but on spread!

[jsullivan7]

LOWER

Deadlifts (im doing them for monkay)
135x15
205x5x4
225x5

Leg Press
4PPSx12x3
5PPSx12
6PPSx10

Leg Curls
120x12x3

Leg Extensions
140x12
160x12x2

Jogged on the treadmill for 10 minutes afterward.. ouch

Macros - C:231 F:85 P:156 Total: 2221

[jsullivan7]

UPPER

Flat BB Bench
135x12
185x5
135x12x3

Wide Grip Pull Downs
145x8x4

Seated Db Military Press
60sx8x3

CG cable rows
160x8x3

Incline DB Press
60sx8x2
60sx7 (failed last rep)

Reverse flies
60x8x3

ran on the treadmill for 15 minutes after

Macros: C:177 F:101 P:163 Totals calories:2177

[jsullivan7]

Yesterdays macros - C:115 F:81 P:173 total:1769
Todays macros - C:213 F:86 P:123 total:2165'

been going pretty hard at this cut. hoping to reach sub 10% and be shredded for the first time in my life, feeling really motivated and dedicated

[jsullivan7]

LOWER

BB Squats
135x10
225x5
245x4
225x8
235x5

Leg Press
6PPSx8 - 3 sets

Leg Curls
120x10 - 3 sets (moving up to 120 on thursday this felt light)

Leg Extensions
160x8 - 2 sets
140x8 (legs were giving out at this point)

Platform calf raises
60x12 - sets
120x12

Ran on the treadmill for 10 minutes afterward. I was messing around with different weights and rep ranges on squats today to see what was the most comfortable.. I want to move up in weight because 245 feels light, but at the same time anything past 4 reps and i get extremely light headed to the point of panicking and feeling like im going to fall over.. trying to work on my breathing because im sure this is the root of the problem.. still sucks though

[themonkay]

this helped me a ton, hopefully it helps you

http://www.bodyrecomposition.com/tra...-training.html

[DAaaMan64]

this helped me a ton, hopefully it helps you

http://www.bodyrecomposition.com/tra...-training.html

Cliffs:
> Pretend like you're pushing out a big one.

CAN DO

[jsullivan7]

this helped me a ton, hopefully it helps you

http://www.bodyrecomposition.com/tra...-training.html

I'll try it out, btw i super appreciate the advice, you've always got solid stuff to back it

Cliffs:
> Pretend like you're pushing out a big one.

CAN DO

haha exactly what i thought


Todays macros - C:157 F:119 P:171 Total - 2364

[jsullivan7]

UPPER

Flat DB Bench
35sx20
80sx8x3
80sx7 (i got it like 3/4 of the way up and pushed so hard but couldnt get the last rep on this set)

CG Pulldowns
160x8
145x8x3

DB Shoulder Press
60sx8x4

CG seated cable rows
195x4 + 165x4 (realized i put it on 195 instead of 165)
165x8x3

Cable Flies
50x8x4

Ran for 12 minutes then walked for 15

[jsullivan7]

Todays Macros - C:160 F:84 P:173 Total:2098 cals

I don't know what it is but i've been feeling amazing during this cut.. great energy, mental focus and my body feels awesome

[jsullivan7]

rest day.. todays macros - c:218 f:73 p:157 Total:2101

[jsullivan7]

Upper - Back and arms

did a sort of deload and gave my chest a break today. did 10 minutes of cardio after the workout and some ab work. going in to do lower tomorrow since i missed it yesterday

Yesterdays Macros: C:229 F:79 P:140 2100

Todays: C:107 F:79 P:153 1742

I weighed in at 204.7 today... will have been on this cut for two weeks tomorrow, ive track every calorie and macro and havent lost anything? im weigh myself a couple more times this week and if there is no change in the next week or so, drop calories another 200.. just sucks because i already though less than 2200 was pretty low

[DAaaMan64]

just sucks because i already though less than 2200 was pretty low

ah sorry man, I understand this. Just don't exhaust yourself too much. If that is the case it's probably time for a reverse diet.

[jsullivan7]

ah sorry man, I understand this. Just don't exhaust yourself too much. If that is the case it's probably time for a reverse diet.

youre probably right, i still want to wait a couple more weeks and eliminate some variables i.e. weigh myself a few more times and take the average and make the time i weight myself consistent (in the morning). I really want to get to a low BF percentage, but if i do stall at this low calories i wonder how low i can go safely. i'd eat 1600 cals a day for abs haha

[DAaaMan64]

youre probably right, i still want to wait a couple more weeks and eliminate some variables i.e. weigh myself a few more times and take the average and make the time i weight myself consistent (in the morning). I really want to get to a low BF percentage, but if i do stall at this low calories i wonder how low i can go safely. i'd eat 1600 cals a day for abs haha

Seems logical.

Whenever I think it seems like I eat to few of calories I wonder, do I count my calories right!? Then I realize it doesn't matter what the total is, as long as I'm consistent. precision is better than accuracy.

[jsullivan7]

Seems logical.

Whenever I think it seems like I eat to few of calories I wonder, do I count my calories right!? Then I realize it doesn't matter what the total is, as long as I'm consistent. precision is better than accuracy.

haha right im always tripping on whether or not im 100% accurate, definitely consistent though.


todays macros - C:107 F:79 P:153 Total - 1742

[themonkay]

Todays: C:107 F:79 P:153 1742

I weighed in at 204.7 today... will have been on this cut for two weeks tomorrow, ive track every calorie and macro and havent lost anything? im weigh myself a couple more times this week and if there is no change in the next week or so, drop calories another 200.. just sucks because i already though less than 2200 was pretty low

How accurately are you tracking food?
Weighing to the gram or just looking up stuff on myfitnesspal?

[jsullivan7]

How accurately are you tracking food?
Weighing to the gram or just looking up stuff on myfitnesspal?

some stuff a weigh (chicken, turkey), others i just look up (banana, bread)