Welcome to my cut thread!
Right around this time last year I started running to lose some weight and shed off some stress. I was un-educated on proper diet, and dropped 20lbs pretty quickly in a few months time from 200lbs and 20% BF. Over the summer I ate inadequate amounts of protein and dropped some more weight as I continued to exercise. This fall I was 170lbs and around 15% BF, meaning I had dropped about 15lbs LBM I started doing P90x and pursued my bb.com account more actively to educate myself about nutrition.
Over winter break I took on the leangains IF approach to eating, and I've stuck with it, more or less- at times I break my fast early if I have an exam or I am having trouble concentrating on my assignments. Recently I started RPT as well, and running season is coming back around here in New England (I've already done 2 5k's this year and PR'd in both!) I know there are cardio haters out there, but I love the way running relaxes me.
In two months I have two high school friends that are getting married. I will be seeing some old high school friends there, and I want to look my best. Recently I've been approaching my "ideal image" when I look in the mirror, so I'm going to push through and get there- this thread is to keep me accountable. I realize that at 5'11'' and ~170lbs I may be told that I need to bulk, but I don't feel I have much more to cut until I get to where I want to be, then I'll do a clean, lean bulk over the summer.
I will be post my starting stats tomorrow morning and pictures soon as well. Each day (or after each day, when I get time) I will post my food log from myfitnesspal. For the past month and a half I have been doing my diet what I consider to be leangains recomp style, so I am switching to cutting. I've already boxed up my beer (huge craft beer fan, but all the good winter seasonals are gone) and removed most garbage food from my house. A post depicting the sup's that I will use will follow at some point, but its pretty basic-I have Jack3d, a few OEP's left, Caffeine, BCAA's and some Whey and Casein, but I prefer real food to Whey.
Without further ado, I present my plan:
- Maintenance at 2500cal.
- Workouts have been completed fasted unless otherwise noted
- BCAA's will not be counted for their calorie content and will only be consumed before/after fasted workout/run
- 1 mile run = 100 calories additional I get to eat (wheee)
- Meat is weighed raw
Principle of what I'm doing is based off a leangains client's comment here: http://startbeingfit.com/2010/10/18/...recomposition/
You should go for dropping fat first and then do a lean-gain. When I wanted to do a recomp Martin had me not do it and do a cut first to desired BF then do a lean bulk. Worked out great. Doing bulk now.
If your a beginner then perhaps recoup is ok.
Protein seems low. Perhaps change it to like this. But if you are cutting cut some fat and equal protein / carbs
- Protein around 300-350 on all days.
- Fat around 50 on lift days
- Fat around 80 on rest days
- Carbs around 300-350 on lift days
- Carbs around 100-150 on rest days
For me- calorie intake:
- Protein- Minimum of 250g (rest) -300g (lift)/day =1000-1200 calories
- Fat- 80g (rest) - 50g (lift)/day = 720 - 450 cal
- Carbs- 75g (rest) - 200g = 300 - 800 cal
- Lift days: Maintenance
- Off days: Maintenance - 20% (2000 cal)
On my most strenuous lift day each week (Tuesday?) I will bounce my calories to 3000.
Using RPT following this protocol outlined by a blogger who trained/interviewed with Martin http://freetheanimal.com/2010/11/lea...-approach.html :
However I will assume a Tuesday, Thursday, Saturday pattern. Workout highlights will be posted as often as possible.....
From my perspective, there are four primary exercises in the Leangains method (at least in the program Martin designed for me according to my goals and abilities): Deadlift, Squat, Bench Press, and Weighted Chinups. In addition there are about 8-10 other exercises classified as assistance moves. This was a great perspective as it really focussed the goal. I had four exercises to focus on primarily and I didn't really concern myself with gains in the others. They kinda come automatically. There's an interesting push / pull dynamic with gains, and it's never linear.
The other difference is that I went from two to three workouts per week. The primary reason for this was a sea change in the way I was doing things in a circuit fashion. Martin required that I drop the number of sets I was doing and, in addition, the number of reps. In exchange, I was to lift more weight and get some rest in-between sets and exercises. Attack every set with maximal effort was the name of the game.
Monday: Deadlifts and weighted chins. Make sure you get 5 mins of rest in between deadlifts and chins.
Friday: Squats. Make sure you get a minimum of two days of rest in between deadlifts and squats, i.e. don’t do heavy deads on Wednesday and then heavy squats on Friday.
generally, 2 sets for the four core moves, 1-2 for the assistance moves. Reps differ from ranges of 3-5 for deeds as Martin pointed out (HE MEANS REVERSE PYRAMID TRAINING), to 6-8 for most of the others.
The thing to keep in mind is the range. Ideally, when you begin at a new weight for deeds, for example, it should be a weight you can get 3, 4 reps at, not 5, or it’s too light. Once you do hit 5 or more on either set, time to increase for that set on your next workout. You treat each set independently for gains and increases in weight.
I have not yet determined what "assisstance moves" I will be doing in addition to these, however I will likely come up with a workout sheet in the next few days.
Like I said, this thread is to keep ME accountable. Since I'm a guy and I'm not incredibly ripped, I don't expect many followers or leg-humpers, but interest and encouragement is welcome!