IrishPilot's Road To <8%

[hcoyle545]

I will be able to but 600cals will be a considerable chunk of my cals when i'm down around 2.2k, whereas now it's like I eat it then have loads of cals left. The way I was doing it when cutting before was i'd hold out til about 8 or 9 for dinner, and only have chicken/tuna with some veg to keep it lowcal then have a pb and j and milk in bed watching [strike]powerpuff girls[/strike]BORN SURVIVOR

I give up trying to make that line through txt work lol, comic effect lost. Any idea how to do it?

[IrishPilot]

2mi warmup run

Military Press Deload
60x5
60x5
75x5
75x5
90x5
90x5

75x10
75x10
75x10
75x10
75x10

Each set at 60 second rest periods.

Chins
BW(+5)x10
BW(+5)x10
BW(+5)x10
BW(+5)x10
BW(+5)x10

Each set at 90+ second rest periods.

600cal CURVE brisk walk
Farmers Walks (45s in each hand)
2 Flights of stairs + .1 mile.

Totally was not feeling it this morning...but still checked all the boxes.

[hcoyle545]

Good job man, deload day is the best day you could get considering you weren't feeling it.

[IrishPilot]

2mi run
600 cal CURVE brisk walk-jog intervals
Ab Work

[IrishPilot]

2mi run
600 cal CURVE brisk walk-jog intervals

[hcoyle545]

2mi run
600 cal CURVE brisk walk-jog intervals

So you're on roughly 1800cals a day and burning 600 most days for a net intake of about 1200?

[IrishPilot]

So you're on roughly 1800cals a day and burning 600 most days for a net intake of about 1200?

Basically, yeah.

[anuragp122195]

So you're on roughly 1800cals a day and burning 600 most days for a net intake of about 1200?

#feelsbadman

[rraawwss]

I'm cutting with cardio/training 5 days a week which means a reasonable deficit 5 days a week, should I step it up in your eyes ?

[IrishPilot]

I'm cutting with cardio/training 5 days a week which means a reasonable deficit 5 days a week, should I step it up in your eyes ?

The scale will tell you more than I can. The details lay more in your intake than your expenditure. How many cals are you taking in? Whats your age, height, weight, etc.? If you are losing .5 to 2lbs a week, keep things the same...if not, activity has to go up or intake has to go down. If you truly are 14 Im guessing you would likely be better of putting mass ON at this point rather than taking fat off. Devil is in the details tho.

[hcoyle545]

The scale will tell you more than I can. The details lay more in your intake than your expenditure. How many cals are you taking in? Whats your age, height, weight, etc.? If you are losing .5 to 2lbs a week, keep things the same...if not, activity has to go up or intake has to go down. If you truly are 14 Im guessing you would likely be better of putting mass ON at this point rather than taking fat off. Devil is in the details tho.

I agree. 1200 is maddd man, but hey if you're keeping sane and making progress/keeping your strength then fcuk it! I should have no trouble on 2200 then.

[IrishPilot]

1mi warmup run

ATG Squat
110x5
135x5
160x3
175x5
200x5
230x3 (supposed to be 5+)

60 Second rest periods

135x10
135x10
135x10
135x10
135x10

90+ second rest periods

600cal modest CURVE walk

Few changes taking place today. I backed off the warmup run from 2 miles to 1. All this running is catching up with me. My legs are starting to be sore almost night and day lol. My quads burned pretty good just walking up the gym stairs today before even getting started. After my warmup sets on squat, my legs were actually quivering (yes quivering...not throbbing, but visibly shaky) for some reason. That final squat set was supposed to be 5+, but even the 3 I put out were #$@%. To parallel for sure, but no deeper really. Didnt even have gas for leg curls, and my post cardio walk was just that...walking. Not brisk as usual...just a modest walk.

I was woken last night by a phone call to take my brother to the ER so I also got dinged on poor sleep which Im sure didnt help things.
Anyway...taking a mile off each day and going to bump cals up to 2ooo daily for the week. I have lots going on that I need to be sharp for, and I feel like the cut is catching up with me strength wise. I would have been wise to take that full diet break last week, so Im thinking Ill bump cals and reduce running this week to let my body catch up some.


Food Pron. Bacon, Egg and Cheese Breakfast Rolls. Totally want to try these...
http://lifewithmel.com/cookingwithme...egg-rolls.html

[hcoyle545]

Unlucky man, strangely I didn't sleep well last night either leaving me super tired and I ended up shaving sets/exercises out of my workout today just because I felt so flat and weak.

Agree that you need to up your cals consistently for a week atleast cause as far as I can see you're on dat ethiopia time!

[determined4000]

good thinking w/ the cals

[IrishPilot]

1mi Run

Flat Bench Press
105x5
130x5
160x3
170x5
200x5
225x3 (ugh)

60 Second Rest Periods.

135x10
135x10
135x10
135x10
135x10

60 Second Rest Periods.

Dips (Chest Focus)
BW(+35)x10
BW(+35)x10
BW(+35)x10
BW(+35)x10
BW(+35)x10


300 cals CURVE walk

Burnout central.

[rraawwss]

1mi Run

Flat Bench Press
105x5
130x5
160x3
170x5
200x5
225x3 (ugh)

60 Second Rest Periods.

135x10
135x10
135x10
135x10
135x10

60 Second Rest Periods.

Dips (Chest Focus)
BW(+35)x10
BW(+35)x10
BW(+35)x10
BW(+35)x10
BW(+35)x10


300 cals CURVE walk

Burnout central.

Don't you just hate cardio ? I'm actually starting to dread and hate it so much now but one of the reasons I do it is to keep my metabolism high by staying active to be honest

[IrishPilot]

Don't you just hate cardio ? I'm actually starting to dread and hate it so much now but one of the reasons I do it is to keep my metabolism high by staying active to be honest

Generally I really dont mind it to be honest. Ive grown fond of running, and enjoy listening to tunes during my incline/brisk walks. They kind is finding stuff you enjoy and thereby taking the focus off of "Im burning calories." YMMV.

[snrygo]

Don't sweat the bench miss. You now have more energy to put into you skwatz

[IrishPilot]

Don't sweat the bench miss. You now have more energy to put into you skwatz

Yeah Im not too concerned. Im quite behind this week, and my conditioning work + lack of cals is catching up with me. Dialing back the cardio a bit and have upped the cals for the week. No worries.

[hcoyle545]

Yeah Im not too concerned. Im quite behind this week, and my conditioning work + lack of cals is catching up with me. Dialing back the cardio a bit and have upped the cals for the week. No worries.

Good stuff man, another idea might be to up the rest between your working sets on the big lift, 1minute is pretty low.

[IrishPilot]

2mi warmup run
600cal CURVE brisk walk

Felt much more in the groove today.

[IrishPilot]

1mi warmup run

Deadlifts
140x5
170x5
205x3
225x5
260x5
295x8

90 second rest periods

170x10
170x10
170x10
170x10
170x10

90 Second rest periods.

600 Calorie Curve walk

Tried to get in some Chins, but apparently adding the ab wheel back in the other day has beaten my core up some. I had sharp pain in my upper abdomen that I couldnt tell if it was soreness or legit pain. Hurt like hell though, so I will hold off on those till tomorrow.

[snrygo]

There we go! Killed those deads today basically voiding the bench

[hcoyle545]

Strong deadlifts. How's the nrg levels now?

[IrishPilot]

There we go! Killed those deads today basically voiding the bench

Strong deadlifts. How's the nrg levels now?

Yup. Energy levels are better. It was as I had hoped...just a little behind on sleep and nutrition...not total cut crash. I still will be keeping calories +200 higher each day though. Still puts me at deficit, but should help some recovery and Ive also got a busy/stressful week and need to be on my game.

[Shazriki]

Deadlift volume is healthy.

Good to here that the energy is up, it always amazes me how a couple hundred cals applied correctly can have a profound effect on energy.

[IrishPilot]

1mi warmup run

Military Press
60x5
75x5
95x3
100x5
115x5
130x6

75x10
75x10
75x10
75x10
75x10

Each set at 90+ second rest periods.

Chins
BW(+5)x10
BW(+5)x10
BW(+5)x10
BW(+5)x10
BW(+5)x10

Each set at 90+ second rest periods.

300cal CURVE brisk walk
Farmers Walks (45s in each hand)
2 Flights of stairs + .1 mile.

Crazy easy crock pot (slow cooker) rotisserie chicken courtesy of busy-mommy blog.
http://busy-mommy.com/2010/02/how-to...e-chicken.html

[hcoyle545]

Great to see strength gains so far into your cut man, still above the demands of the program and considering it's the OHP thats some good sh!t.

[IrishPilot]

1mi warmup run
600cal CURVE brisk walk
Ab Work

[IrishPilot]

1mi warmup run
300cal CURVE brisk walk

Kept her light this morning. Going to try to find some time today to lay out a replacement for the Big but Boring portion of my 5/3/1. I'm thinking of dropping in a few accessory movements I like in the 4x8-12 set/rep scheme. I'm getting bored with the 5x10 bbb.