3 and half months of dieting = 19 lbs lost, 10% bodyfat lost

[R.T.B.]

Dieting/Cutting Starting Date: 5/15/2007
Dieting/Cutting Ending Date: 9/4/2007 (about 3 and half months)

Starting Lifts:

• 1 rep max of 205 on BB flat bench
• 160x5 BB flat bench
• 1 rep max of 305 BB deadlift
• 265x5 BB deadlift
• 230 ATG BB Squat
• 215x3 ATG BB Squat

Ending Lifts

• 80x3 DB Bench
• 165x5 BB flat bench (PR)
• 285x5 Trap Bar deadlift (PR)
• 215x3 (tied PR), 225x2 ATG BB Squat

Starting Measurements

• 37" waist
• 171 lbs
• Approx 20-22% bodyfat

Ending Measurements

• 32" waist
• 152 lbs
• Approx 12-14% bodyfat

Notes/Thoughts

• I started training under Layne Norton, and he had me on a customized diet and training schedule
• Lifted 5x/week, hitting each bodypart twice...each workout would be high volume, at least 20-30 working sets per workout
• Did two sessions of HIIT cardio per week, each session lasting about 20 minutes
• Did four sessions of low intensity cardio, lasting 35 minutes each, per week
• Macros were split between "Carbup" days, where I would take in 200g carbs, 215 protein, and 40 fats, and "lowcarb" days, with 110 carbs, 240 protein, and 45 fats
• As the weeks went on, I kept dropping the carbs to ensure weight/fat loss...by the end of the cutting cycle, I was taking in 95g carbs on my low carb days, and pretty much 1800 calories daily
• Strength improved/maintained on all my lifts, and I pretty much lost a good 15-20 lbs of fat...now I'll be bulking by going through alternating short bulking/cutting cycles, where the bulking periods will be longer than the cutting periods
• You can follow everything I did by going to the link in my journal, includes my daily workouts and diet for each day since the start of the routine

[klax410]

Good progress! Gain about 10 more pounds of muscle, and you'll be lookin' great! Also, you will notice more definition if you break out the nair. lol , (no homo)

[R.T.B.]

Originally Posted by klax410

Good progress! Gain about 10 more pounds of muscle, and you'll be lookin' great! Also, you will notice more definition if you break out the nair. lol , (no homo)

haha thanks, that's the plan, to put on at least 15 solid pounds of muscle

and no, i don't mind not having the extra definition there's no way in hell i'm gonna use nair, haha