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    Registered User bccfc92's Avatar
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    16 weeks 16kg, athlete cutting, training hard and smart

    I'm in my third year (final year of this course) at university and am a sportsman and want to make the most of it after struggling with weight over the last 2 years and a bit. I won't go into detail but started binge eating after losing weight until August 2010. I have yo-yoed since then, learning more and more about training but just not being able to stick to a diet to getting back down to where I want to be. Now I want to strip myself of the fat training hard and smart until just before Semester 2 of university starts after the Christmas holidays, before I can spend 3 months training with sufficient fuel ready for the next cricket season, (last one ended 2 weeks ago) which starts at the beginning of April.

    I have been going for 8 days (since last Sunday) with one slip up on yesterday (Saturday). The routine was a bit jumbled for that week but I have fixed it now for 5 weeks, before team training starts for 8 weeks before Christmas holidays, then I will do another routine for 3 weeks.

    I will be gyming it hard 4 days a week with weights/plyometrics/speed/intervals with LISS in evenings and lighter 3 days of which 2 will include light jogs. This will be combined with some sports training (twice a week, which will be increased after the Christmas holiday to 3-4 days each week), workloads and socialising. I will monitor it by using Tanita body fat scales first thing in the morning (probably not that accurate on body fat but oh well), as well as progress pictures and measurements every two/three weeks when I go home. I have got the scales here at uni so I may use them up here as well.

    Stats - (as of last Sunday)

    Weight - 94.2kg (207 pounds)
    Body fat estimate - 25%
    Waist - 38.5 inches
    Chest - 41.5 inches
    Hips - 37 inches
    Shoulders - 42 inches
    Neck - 15 inches
    Left thigh - 26 inches
    Right thigh - 27 inches
    Left calf - 16.5 inches
    Right calf - 17 inches


    Aim - by mid January

    Weight - <77kg (170 pounds) at least
    Body fat - 10%
    Waist - 32 inches at least



    Diet

    Weeks 1-5
    As close to as possible, 1100 calorie deficit in order to lose 1kg a week. If i lose more than this, then great. The rate of fat loss is fast due to all the extra training I'm doing

    Workout days higher days - 2300 calories -
    1) 100g oats, 400ml milk, cinnamon, flaxseed, banana 800
    2) 300g veg, 300g chicken, apple, berries 700
    3) 500g veg, small side salad, 400g chicken 800

    Light days - 2100 calories -
    1) 6 eggs, 2 apples 700
    2) 300g veg, 300g chicken, berries 600
    3) 500g veg, 250g steak
    200gp/60gf/250g-300gc


    Weeks 6-13

    Upper calories meal switch for training 2250 - mon/thurs
    1) 300g chicken, 300g veg, apple, berries 700
    2) 100g oats, cinnamon, 400ml milk, flaxseed, banana 750
    3) 400g chicken, 500g veg, small salad 800

    Upper calories - 2250 - weds/fri/sat
    1) 100g oats, cinnamon, 400ml milk, flaxseed, banana 750
    2) 300g chicken, 300g veg, berries, apple 700
    3) 400g chicken, 500g veg, small salad 800

    Lower calories-2150 - tues/sun
    1) 6 eggs, 2 apples, berries 750
    2) 300g chicken, 300g veg, berries, apple 700
    3) 250g steak, 500g veg, small salad 700

    Weeks 14-16
    Undecided


    Along with:
    as much sleep as possible
    a gallon of water a day
    Creatine (4.5g in tablet form initially) with the odd week off
    Joint complex (glucosamine, chondroitin, MSM) AM, Omega 3 AM, L-glutamine AM + PM


    Training

    Weeks 1-5
    University campus is 10 mins away, approximately half a mile each way, where the gym is.

    Plyometrics - warm up - dynamic exercises and light throws - no tapering off until after the 5 weeks (1 week off straight after, then 1 week off after 3 weeks, then 1 week off in the final week after 2 weeks.
    upper a) medicine ball slam 3x6, squat throw 3x5, side throw 3x6 69
    lower a) ankle hops 2x10, squat jumps 3x6, broad jumps 3x3, tuck jumps 3x6 65
    upper b) running throw in 3x5, vertical scoop 3x5, chest throw 3x6 48
    lower b) ankle hops 2x10, box jumps 3x5, split squat jumps 3x4, lateral hops 3x6 71

    Weights - warm up - dynamic warm up and mobility
    (exercises with starting weight performed this past week)
    upper a) bb shoulder press 4x4-6 45kg, bb bent over row 4x4-6 70kg, chin ups 3/4 sets x6, press ups 3/4 sets even of 20, overhead shrug 3x12 30kg
    lower a) high pull 3x5 50kg, back squat 4x4-6 100kg, romanian deadlift 4x6 80kg, step up 2x6 30kgs, calf raises 2x12 170kg
    upper b) pull ups 3/4 sets, db bench 4x4-6 32kg, db shoulder press 4x4-6 22kg, face pull inverted row 3/4 sets, overhead shrug 3x8 35kg
    lower b) high pull 3x5 slightly heavier 60kg, front squat 4x4-6 80kg, bulgarian split squat 3x6 40kg, snatch grip deadlift (3)1x5 160kg, calf raises 3x8 180kg

    Core - post weights or in the evening with low intensity exercise
    Optional but at least one of each session each week
    Upper weights days - front/side/glute/superman planks
    (1 long set early in week, 2 sets late in week of planks
    Lower weights days - leg lowers, get ups, leg raises/aleknas, side plank twist, back extension (3 sets of frontal/side, 1/2 of back)
    Jog days - ab roll outs, db plank and row, anti-rotational 2-4 sets

    Mobility - both - 10 squats, 10 various lunges, leg swings, shoulder rotations, 10 press ups, back twists
    Lower - ankle, hip routine clams ups back twist circles, mountain climbers, hip reach, squat to stand,
    Upper - fire hydrants, scap reach, glute extension, hip flexor mobilisation, thoracic spine twist (shoulder/more scap during physic)

    Speed (acceleration) - same tapering as plyometrics
    warm up: 6x30m, running drills
    rest 1 min per 10m
    a) 6x10m falling, 8x20m
    b) 6x10m falling, 6x30m

    Physio
    stretches after all - chest/pec, overhead, behind back or push up, cross chest, sleeper push down*, sleeper down force up*
    a) - 20 shoulder dislocations, YTLW, cable level and overhead rotation especially external, cable seatbelt especially open, sleeper stretches* + others
    b) - 20 shoulder dislocations, scap slides back+forearm/push ups/squeeze, lying toe reach, band level/overhead rotation especially external, band bowl/throw, other stretches
    c) - 50 shoulder dislocations, front lowers + other stretches

    Intervals
    as stated, 400m warm up prior, also 400m after shorter sprints
    similar rest periods - shorter intervals rest, longer intervals walk



    Weeks 6-13
    University campus walk as well
    To be decided - team training weights on Monday evening, weights and track on Wednesday afternoon/evening, spinning on Thursday evening

    Weeks 14-16
    At home


    Routine

    Weeks 1-5

    Mon
    uni walk x2
    1PM - lower plyos, upper weights, speed a), intervals 10x150m incline going up, full body stretch - 2 hour
    6PM - core, 40 min cross trainer, physic a) - 1 hour

    Tues
    uni walk x2
    11AM - upper plyos, lower weights, core*, long intervals 4x800m 1% incline, full body flexibility - 2 hour
    5PM - cricket training/core* + 20 min cross trainer, physic c) - 30 min

    Weds
    uni walk x1
    2PM - foam roll, 10 min cross trainer, core, jog 2 miles, 40 min cross trainer, physic b), lower body stretch - 1 hour 45 mins
    PM - massage, rest, out

    Thurs
    uni walk x2
    2PM - lower plyos, upper weights, core*, speed b), intervals 8x200m incline going up, full body stretch 2 hour
    7PM - core*, 40 min cross trainer, physic a) - 1 hour

    Fri
    uni walk x2
    12PM - upper plyos, lower weights, core*, long intervals 8x400m 1% incline, full body flexibility - 2 hour
    6PM - cricket training/core* + 20 min cross trainer, physic c), out - 30 min

    Sat
    uni walk x 1
    3PM - foam roll, 10 min cross trainer, core, 2 mile jog, 40 min cross trainer, physic b), lower body stretch - 2 hour
    PM - massage/foam roller, rest

    Sun
    uni walk x1
    1PM - 30 min cross trainer, 15 min spin, 30 min cross trainer physic b) - 1 hour 30 mins
    PM - rest


    Weeks 6-13
    To be decided
    Weights - 2 full body with team, 1 upper and 1 lower
    Plyometrics - extra throws twice and jumps once or twice depending on how much we do in our sessions
    Core - with weights sessions
    Speed - 3x adding agility into acceleration
    Interval training - with team on Wednesday on the track and spinning Thursday, also some on my own, probably being one short sprints session and one longer 400-800m session


    Weeks 14-16
    To be decided
    Weights - 3 full body
    Plyometrics - to be decided, throws and jumps
    Core - on weight training days
    Speed - on non weight training days 3 sessions, 1 agility, 2 top speed with acceleration in all 3
    Interval training - on weights days, 2 shorter sprints and 1 400m or 800m or 5 min
    Last edited by bccfc92; 09-25-2012 at 02:44 PM.
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  2. #2
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    Wow. I am currently doing something similar. I use play football but got out of shape after a devastating injury that took 2yrs to heal. Anyway these kinds of workouta burn fat extremely fast if u stick with it. You could get to 10% in like 3-4 months, mayb less.
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    Registered User bccfc92's Avatar
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    Originally Posted by copiusGains View Post
    Wow. I am currently doing something similar. I use play football but got out of shape after a devastating injury that took 2yrs to heal. Anyway these kinds of workouta burn fat extremely fast if u stick with it. You could get to 10% in like 3-4 months, mayb less.
    That's the aim mate! Going to be pretty tough but just gotta stick it out. Should get me very fit at the same time. What's your plan?
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    Originally Posted by bccfc92 View Post
    That's the aim mate! Going to be pretty tough but just gotta stick it out. Should get me very fit at the same time. What's your plan?
    Im currently 15% bf. I plan to get to 10% by the end of november as Ive done it in the past, then ill start a clean bulk to put on more lean mass. I do fullbody heavy compound lifts 4-6 reps 3times a week. I sprint twice a week aswell and I jumprope and run stairs twice a week all on diff days. It raises your metabolism so much that after awhile you dont even have to count calories.
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    Registered User bccfc92's Avatar
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    Week 1 day 1

    8 hours sleep

    Diet:
    Porridge 800
    2 lamb seekh kebabs, salad, apple, blackberries 450
    500g veg, 4 chicken breasts, small salad, apple 1050
    Normal supps, 2x green tea each post-breakfast and post-dinner

    First 100% own meal cooked at uni... not the biggest chef! First day of actual uni classes starting after last week was Freshers week.

    Training:
    Walking - to uni and back twice, around a bit finding a class on the other side of campus and grocery shopping.
    1pm - mobility (upper), lower plyos a), upper weights a) BB bent over row 2 sets 6 reps 70kg, 2 sets 6 reps 75kg, BB shoulder press 2 sets 6 reps 45kg 2 sets 6 reps 47.5kg, chin ups 6/4/4, press ups 3x20, overhead shrug 3x12 40kg
    6pm - treadmill - 800m warm up, 10x30 secs on/off 18.5kmph 0% incline to 16kmph 9% incline (tough!), 400m warm down, 40 min cross trainer, lower body stretch (calves, hamstrings, quads, glutes, hips, side, (missed groin), no core or physio - had to leave gym but will catch up tomorrow

    Had to do the intervals in the evening because I had classes 12-1pm then 3-4pm and 5-6pm, so not enough time.

    Just sorting out my profile putting on last weeks starting pics.
    Decent training day

    Other activities:
    3 hours at uni - back and forth
    sports on tele - t20 cricket world cup
    grocery shopping
    movie (Cast Away)/chill
    Last edited by bccfc92; 09-25-2012 at 03:04 PM.
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    Week 1 day 2

    7 hours sleep

    Diet:
    Porridge 800
    Beef stir fry, salad bowl 400
    Apple, blackberries 150
    4 chicken breasts, 500g veg, small salad, apple 1000
    Normal supps, green tea x2 each post-breakfast and post-dinner

    Lunch on campus, dinner leftovers and some more chicken in the oven.

    Training:
    Walking shopping in the morning, to uni and back (raining a horrendous amount for the second consecutive day - it's grim in northern England!)
    2:30pm - dynamic warm up, upper body plyos, mobility, lower body weights (high pulls 3x5 60kg, squats 2x6 102.5kg/2x6 100kg, SLDLs 4x6 85kg, step ups 2x8 30kg dumbells, calves 2x12 170kg (on inverted leg press machine)), core (1xfront/sides/glute/super man planks till semi-failure, 2x10 12kg get ups superset with 2x15 aleknas, 1x15 each side side plank twist), 800m intervals (400m warm up, 13.2kmph 1% incline x4, 3m walking 5kmph rest (more about miles in the legs and endurance than lung busting like yesterday was), 25 minute cross trainer, flexibility

    Other activities:
    shopping for uni house stuff
    sport on tele
    uni trials - just went to see a bit
    chill/movie
    Last edited by bccfc92; 09-26-2012 at 07:06 PM.
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    Week 1, day 3

    9 1/2 hours sleep

    Diet:
    6 eggs, banana 650
    Fish with peanut sauce, chicken satay, salad bowl 500
    Chicken skewers, 3 lamb seekh kebabs, cauliflower curry 800
    Apple, salad, 2 lamb seekh kebabs 300
    2250 total

    Training:
    Uni walk x1
    10 min cross trainer, 2 mile jog 11.2kmph, 30 min cross trainer, lower body stretch
    Out in evening - walking around a bit
    (No physio again and no foam roll - will get back on the physio business from tomorrow every day barring the very odd one maybe once a week)

    1100 deficit (last 2 days have been so too)

    Other activities:
    Morning shop
    Clean/organise house
    Some uni work
    Out in evening with uni club/chill

    I am working out, doing a few bits and pieces at uni (need to change a module) and then going home tomorrow. I will ensure there is no grazing at home, just stock up on some veg and take my dog on a walks as well Fri/Sat/Sun, filling up on veg. I can also bring some food back to uni as there is a dinner at home on Sat. I will start using scales and either weigh every time i go home along with take some progress pics and measurements before coming back, or bring the scales back up to uni and weigh every day. I will probably go back home every 2 weeks and i just need to make sure I don't start grazing when craving, usually after dinner time (lots of veg and green tea).
    Last edited by bccfc92; 09-26-2012 at 07:21 PM.
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