The 8 Week Cut: Now With 60% More Macros!

[RisingOutlaw]

The bulk went well.

In about a month I gained 10 pounds, mostly muscle. My waist stayed exactly the same size and while yes, there obviously was water weight, it was no where near what I expected. I looked fuller, was stronger and bigger in all the right places.

"Operation: Stop Being Lazy and Actually Eat Clean For This Bulk" (Op:SBLAAECFTB) was a success. It's time to move on to cutting.

During the bulk, I got into a lot of good habits. Mainly, drinking massive amounts of water, learning portion control (a plate full of rice or pasta IS NOT control) and recognizing that I can't starve myself. Well, that last one I learned on my last failed cut attempt in which I lost so much mass that I looked like I was wasting away.

After doing some research on these here forums I've decided to go on a 40/50/10 (EDIT: Doing 35/40/25 now) macro split. The carbs and fats may fluctuate from day to day, but as long as I keep my protein high and the other two within 10% of the goal, it should be fine. 2000 calories per day. Let's do this.

Supplements:
Universal Animal Pack
Universal Animal Cuts
USP Labs Jack3D (Only taken when working out in evenings. If I work out in the morning, the Animal Cuts will supply my energy)
ON Whey Protein
USP Labs Modern BCAA

Time Frame: 8 Weeks
Starting Body Fat: ~16%
Target Body Fat: ~10%
Reasonable Body Fat Goal: ~13%

Starting Weight: 178.0

Do work.

-----
Day 1

I'm kind of new to this micro stuff, but once I get into the habit of it, I'm sure I'll catch on quick.

Portion control for me is the toughest thing to do, but I realized fairly quickly that by the time I get hungry again, I should've eaten already an hour ago.

I had 6 small meals throughout the day comprising of this:

1 Cup Greek Yogurt
1.5 Bananas
Grilled Chicken Salad on mixed greens with carrots, cucumber and a tbls. of Olive Oil
1 cup of raw Clams
4 oz of Whole Wheat Pasta with 1.5 cups of Grilled Chicken and a total of 2 tbls. of Olive Oil (Split between 2 meals)
2 Protein Shakes (2 scoops each)

Total Macros for the Day (Numbers obviously aren't perfect, but very close):

Calories: 1873
164g Carbs (38.8%)
215g Protein (50.9%)
43g Fat (10.2%)

Then came my work out:

Chest/Tris

Dumbbell Flies
Barbell Decline Bench
Dumbell Incline Bench
Overhead Tricep Press
Rope Pulldowns
Skullcrushers
Bodyweight Dips

And then of course, I did 6 sets 2,000 crunches, superset with 2 minutes of staring in the mirror with my shirt raised. Just kidding. A kid did do that today though while I was doing the Rope Pulldowns.

No cardio today. It'll be done 3 times a week. HIIT for 10 minutes, pushed to 15 after 2 weeks (so I can get my wind back).

What I Learned Today:

1. A fist sized portion of whole wheat pasta contains 41g of carbs, but damn, it's deceptively filling
2. Planning my meals in advance will make this whole process easier
3. I know how to cook!


Preview For Tomorrow's Episode:

- I try to cook oatmeal
- I try to not vomit during cardio
- I learn the shocking truth about the carbs in a banana

[TheNormalMan]

Total Macros for the Day (Numbers obviously aren't perfect, but very close):

Calories: 1873
164g Carbs (38.8%)
215g Protein (50.9%)
43g Fat (10.2%)

You need to re-evaluate your math a bit there for your macros (Fat has more than 2x the calories per gram than protein and carbs):

Carbs: 164 x 4 = 656
Protein: 215 x 4 = 860
Fat: 43 x 9 = 387
Total = 1903

So your breakdown is actually as follows:

Carbs = 656 / 1903 = 34.4%
Protein = 860 / 1903 = 45.2%
Fat = 387 / 1903 = 20.3%

FYI, you'll see more success with those macros than you will with what you're planning on. You need more than 20 grams of fat per day which is all you'll be allowed if 10% of 2000 calories is your limit.

For one, fat is very filling and keeps you satiated long after your meal is over, moreso than even protein and especially carbohydrates.

Also, fat is needed to help burn fat, especially the right kinds and many other essential body functions that you can look up if you want all the details.

I'd recommend like a 35/40/25 split. You'll see better results plus you won't be crazy with hunger which is often a problem for people on a strict cutting diet.

[RisingOutlaw]

Interesting, so I was accidently doing it right.... welcome to the story of my life lol

Thanks a lot though. I'll keep this in mind along with your comments. Reps to you good sir.

[RisingOutlaw]

Day 2 is in the books.

I'm actually proud of myself. I took a nap today at 6pm, woke up at around 7. Here's the thing, usually when I nap and wake up I start binge eating. Always. This time though, I controlled myself and down some water instead.

Food (Split Between 6 Meals):
Oatmeal
2 Greek yogurts
2 cans of tuna on iceberg lettuce and a tbsp of olive oil
2 oz wheat pasta, 1 cup grilled chicken and a tbsp of olive oil
2 Protein shakes (2 scoops each)
2 Bananas

I have all my meals made for tomorrow (it's going to be a long day, school, then work). Upping my vegetables tomorrow (Asparagus FTW!).

Macros For Day 2:
Calories: 1,981
Carbs: 169g (34%)
Protein: 235g (47%)
Fat: 43g (19%)

Today was shoulders and legs. Also did 10 minutes of HIIT on the treadmill (hence the nap lol)

Preview For Day 3:
- I hope my food doesn't go bad in my bag
- I try not to fall asleep
- I attend all my classes (or try to)

[TheNormalMan]

Always a good thing to make your meals in advance when you know you're gonna be busy.

I'd recommend you invest 15 bucks in a cooler and put all your food in there. That way you don't have to worry about cold foods going bad if they set in your bag all day long.

I used to that back at school and my sandwiches would always be warm and soggy by midafternoon. I'd still eat em, but they sure didn't taste very good.

BTW, subbed. Let's make our goals happen.

[TheNormalMan]

No updates in a week?

Don't quit now.