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  1. #1
    Registered User LimitBreak's Avatar
    Join Date: Dec 2010
    Location: Costa Mesa, California, United States
    Age: 30
    Stats: 5'9", 210 lbs
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    LimitBreak' bodybuilding.com/optimum transformation challenge stage 2: cutting pha

    BTW This will be the first time in my life that I'm cutting or on a diet and actually doing continuous cardio with weight lifting to loss fat.

    Background: I started my transformation 4 weeks ago with light bulk/maintenance phase with super high intensity 90% of strength weight training program to shock my muscle, achieve newbie and muscle memory gains + build a solid base to start from, my beginning weight was 190lbs, and I'm currently 186 with noticeable muscle gain in traps, LEGS (yes had and still have chicken legs), shoulders and some lats with chest shape starting to form and separation line. Now going into week 5 soon I started my cutting phase to be able to catch up to the other contestants.

    My old lifting program during my light bulk consisted of me eating 200-400 cals above my maintenance with intense 1-2 hours at the gym 5-6 days a week, and my lifting program was as follow:
    Day 1 Chest / ABS
    DAY 2 BICEPS/TRICEPS/FOREARMS
    Day 3 BACK/LOWER BACK/SHOULDERS
    Day 3 LEGS/ CALVES/TRAPS
    DAY 5 REST
    DAY 6 REPEAT or rest if needed

    My starting before the light bulk pictures are available at my body space profile, I'll be posting new progress pics in 1-2 weeks or whenever I can.

    For my cut I used and will be using the following supplements (used most of them during my bulk too) :



    Optimum 100% Casein Protein, Chocolate Supreme
    Optimum Micronized Creatine Powder
    Cheap Supplements Beta Alanine
    Optimum Men''s Weight Loss Stack, 3 Bottle Combo , Milk Chocolate
    Optimum CLA
    Optimum Opti-Men
    Optimum 100% Whey Protein, Extreme Milk Chocolate
    Optimum Fitness Fiber

    I'll also will be using a stim like caffeine on some day and will probably order some optimum aminos with BCAA's and a post workout shake with high GI soon

    My cutting diet and training
    I used this sticky thread in the nutrition section to calculate my maintenance:
    http://forum.bodybuilding.com/showth...hp?t=121703981
    It range between 2300-2550 calories, so I'll be consuming between 1600 - 2300 calories depending on the day. During weight lifting + cardio days I'll consume higher amount calories since I'll need more energy to lift heavy and also I'll burn some with the after cardio session.

    I'll also be using most of the information in the contest prep section with layne norton's article as the guide to follow as much as possible with some modifications:
    http://www.bodybuilding.com/fun/layne36.htm

    My Macros (carbohydrates/protein/fat) will range from 30/40/30 to 40/30/30 and 35/40/35 depending on the day, as in weight lifting+cardio days my carb intake will be high er and lower on cardio only days.

    Cardio:

    I'll do cardio 3-7 days a week depending on how I feel and progress, If I posses extra energy after lifting I'll do varying sessions of cardio and if needed longer sessions. On non lifting days I'll do cardio most of the time (might skip 1-2 days) I'll be doing HIIT on some days and low impact cardio on others and maybe high impact added on 1-2 days.

    My goal is preserve as much muscle as possible or actually still gain newbie gains by shocking the muscle while losing fat to be below the 10% level.

    My weight training program will be a modified version of a pyramid weight/set/rep hypertrophy/strength loading program with 2 day x 2 body split, here is a copy taken from serious strength training book by Tudor Bompa, PhD

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    Last edited by LimitBreak; 01-17-2011 at 04:08 AM.
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  2. #2
    Registered User LimitBreak's Avatar
    Join Date: Dec 2010
    Location: Costa Mesa, California, United States
    Age: 30
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    I'll be tracking my diet as much as possible using
    fitday
    Here is my food journal diet for yesterday 1/14/11




    Today 1/15/11

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    Last edited by LimitBreak; 01-17-2011 at 12:30 AM.
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  3. #3
    Shredded Glutes or Die! born4muscle's Avatar
    Join Date: Jan 2009
    Location: Morgantown, West Virginia, United States
    Stats: 5'8", 179 lbs
    Posts: 1,302
    Rep Power: 415
    born4muscle has a reputation beyond repute. Second best rank possible! (+100000) born4muscle has a reputation beyond repute. Second best rank possible! (+100000) born4muscle has a reputation beyond repute. Second best rank possible! (+100000) born4muscle has a reputation beyond repute. Second best rank possible! (+100000) born4muscle has a reputation beyond repute. Second best rank possible! (+100000) born4muscle has a reputation beyond repute. Second best rank possible! (+100000) born4muscle has a reputation beyond repute. Second best rank possible! (+100000) born4muscle has a reputation beyond repute. Second best rank possible! (+100000) born4muscle has a reputation beyond repute. Second best rank possible! (+100000) born4muscle has a reputation beyond repute. Second best rank possible! (+100000) born4muscle has a reputation beyond repute. Second best rank possible! (+100000)
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    subbed for this. Good Luck man.
    Tackling this endeavor with a scientific, evidence-based approach.

    Contest Prep Journal:
    http://forum.bodybuilding.com/showthread.php?t=158424333

    YouTube: http://www.youtube.com/user/mbutler21

    Instagram- MB_BODYBUILDING

    Bullseye Fitness
    http://www.bullseyefitness.net/
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  4. #4
    Registered User LimitBreak's Avatar
    Join Date: Dec 2010
    Location: Costa Mesa, California, United States
    Age: 30
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    Posts: 1,878
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    January 16

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  5. #5
    Registered User LimitBreak's Avatar
    Join Date: Dec 2010
    Location: Costa Mesa, California, United States
    Age: 30
    Stats: 5'9", 210 lbs
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    Originally Posted by born4muscle View Post
    subbed for this. Good Luck man.
    Thanks, & good luck to you too
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  6. #6
    Registered User LimitBreak's Avatar
    Join Date: Dec 2010
    Location: Costa Mesa, California, United States
    Age: 30
    Stats: 5'9", 210 lbs
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    Rep Power: 1827
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    Jan 17 Rest day

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  7. #7
    Registered User LimitBreak's Avatar
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    Location: Costa Mesa, California, United States
    Age: 30
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    Jan 18



    Jan 19 was my birthday, ate maybe extra 200 calories so 2200 calories but did not log it, still 200+ calories below maintenance.

    Did HIIT for 10 minutes in the morning, and my weight training in the evening (day 1 split) upped the weights to 60-65% (medium range) level of 1RM. after the lifting session did 30 minutes of low impact cardio elliptical + stairmaster.
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  8. #8
    Registered User LimitBreak's Avatar
    Join Date: Dec 2010
    Location: Costa Mesa, California, United States
    Age: 30
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    For the last few days I have been eating around the same macros/calories and went back to the first training program. I haven't made a fitday log for being a bit lazy, but I'm eating about the same meals. So far lost a minimum of 8 lbs since the start of the contest which is good since the first month was a maintenance/light bulk period which I lost fat and wight in too.


    My daily fast food lunch for the last month has been a light Teriyaki veggie steak chicken bowl from waba grill with brown rice, very good I might say!
    I'll post a progress pics at the end of the week.
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