6'1", 33 years old and currently 184.2lbs. I believe I'm around 13% body fat, but please chime in below if my estimate seems off. I've tried a few different diets and workout routines over the last eight or so years, usually hanging around 185 to 195, varying as greatly as 169 or 210 in that time. Workout-wise, I had always done three sets of 10 straight across, mostly isolation exercises and lots of cardio. Diet-wise, strict calorie deficits. Within the last year, I've had more substantial gains after reading Primal Blueprint, Starting Strength, and most recently Martin's blog for Leangains.
I aim to lose body fat but maintain my strength. A supplementary goal not as related to this cut is to rehab my re-aggravated lower back, which is currently having me substitute my deadlifts and squats for lunges for lower body compound exercises. Barring a couple miles walking the dog a day, I don't plan on doing cardio.
Intermittent fasting, eating two meals a day with a pre-workout shake on lifting days. I calculated my maintenance (BW x 13) at 2300 when I weighed 179 last week before my gluttonous family get-together at the ocean where much eating and drinking ensued over the course of five days. As per Martin's Leangains approach, I will go moderate fat and low carbs on rest days, and I will shoot for high carbs and low fat on my three workout days. All days aim for high protein, but perhaps moreso on rest days. Likewise, rest days will be lower calorie (1600) while workout days will be closer to maintenance (2100). Not including exercise, this should roughly equate to a 3400cal deficit per week for approximately a pound of fat loss per week. I'm calorie-counting using an app called "Carb Master" on my iPhone. It's not perfect, but it's pretty adept at adding in your own personal food items when only generic offerings are found in the app's database.
As mentioned above, three workout days: Monday, Wednesday and Friday. Again, I would love to get back to deads and squats, but I won't risk exacerbating my re-aggravated L5/S1 injury that occurred last month, but hopefully I can revisit those lifts before the end of my cut. I'll use low reps in reverse pyramid for the following: Monday - reverse lunges, weighted chin-ups, power shrugs; Wednesday - bench press, seated calves, weighted pull-ups; Friday - forward lunges, weighted dips.
6/23 - 184.2lbs
Thread: My Leangains Cut