(BTK) Mikes Journey to get shredded. Swoleness = ✓ Shredded = ☐

[mike201011]

Lol I'll second this...

Great session today tho. Thats a TON of Dips and I bet you'll have some intense DOMS tomorrow. Also when you say Olympic style BP you mean with a power lifting arch right? Outta curiosity.

Also - I do IF when cutting - ever try it?

And tomorrow lunch looks bland...do not want lol.

I've never been a fan of tilapia.

The negging is a good idea actually

In 2 months if I don't look 20x better then now neg the fuk out of me.


And ya I've tried IF but I get too hungry and end up over eating lol.

And seeeeee? I told you it was a shiit session lol

And that's the only food I can get full of on a cut :/ that's about 800 cals. Where as a big bowl of cereal is about the same and I'd rater be full then taste.

And it's not tilapia it's haddock. Still bland as shiit but great macros. Like 80cals per 100g If I'm not mistaken. All of it is protein too.

[Sinaku5]

The negging is a good idea actually

In 2 months if I don't look 20x better then now neg the fuk out of me.


And ya I've tried IF but I get too hungry and end up over eating lol.

And seeeeee? I told you it was a shiit session lol

And that's the only food I can get full of on a cut :/ that's about 800 cals. Where as a big bowl of cereal is about the same and I'd rater be full then taste.

And it's not tilapia it's haddock. Still bland as shiit but great macros. Like 80cals per 100g If I'm not mistaken. All of it is protein too.

How long did you try IF fast for? The first few weeks are hell lol, after that it got better at least for me.

And I hear ya bout the being able to eat TONS of cereal...cocoa puffs HNNGGG .

Meh, I'm just not a fish guy - I do however enjoy stuffed salmon.

[mike201011]

How long did you try IF fast for? The first few weeks are hell lol, after that it got better at least for me.

And I hear ya bout the being able to eat TONS of cereal...cocoa puffs HNNGGG .

Meh, I'm just not a fish guy - I do however enjoy stuffed salmon.

Well I only tried it for maybe 3 days lol.

How long have you been on it now? What's your eating window?



And who da FUUUUK don't like stuffed salmon?
































Also, log. What is my bf% would you say?







I'd say 24%?

[mike201011]

On phone in school sneaking in this post lulz.



Back day:

Pull ups:

5 sets of 6.

Bb rows:

70kg. 3 sets of 6.

Under hand bb rows:

60kg. 3 sets of 6.

DB rows:

45kg. 4 sets of 6

Lat pull downs, front:

100lbs. 3 sets of 12

Lat pull downs, behind back:

90lbs. 3 sets of 12

Hyper extensions:

10kg. 3 sets of 12.

Max wide bar chin ups:

Got 20.

T bar rows:

40kg. 3 sets of 8

Then dropsets of ...

30kg x 10
20kg x 12
10kg x 15






Done and done.


Got 1 and a half hours sleep cause I got up at 10 to 4 to do homework.

Lol

[viennafat]

Got 1 and a half hours sleep cause I got up at 10 to 4 to do homework.

Not sure if srs.....

Good for you for even getting out of bed. Let alone getting in some good training.
Your back felt ok doing all those rows and hyperextensions? First thing in the morning?
fackin hell.....


BF looks to be at a decent level, Mike. Not bad at all.
I think 24 is probably too high. I would put you below 20%.

But I'm no expert. Although I have looked at quite a few pictures of shirtless men in my day.
(no homo)

[mike201011]

Not sure if srs.....

Good for you for even getting out of bed. Let alone getting in some good training.
Your back felt ok doing all those rows and hyperextensions? First thing in the morning?
fackin hell.....


BF looks to be at a decent level, Mike. Not bad at all.
I think 24 is probably too high. I would put you below 20%.

But I'm no expert. Although I have looked at quite a few pictures of shirtless men in my day.
(no homo)

more like 2 hours lol


im used to it tho, just kind of clouds my brain a bit. usually get 4-5 hours sleep.


back was kickin up, especially at the hypers, each set i had to hunch my back for a solid minute and verrry slowly stand up. and even with very strict form on the rows it was still bein a kunt. not as bad as i thought it would be tho... took pain killers too. dont make much of a difference tbh.


and ya i posted the pic in the nutmisc and i got a general agreement that its about 17%ish. im happy as fuk with that lol i thought it was 23-24


How long does it take to drop BF %'s? In your opinion

[viennafat]

When I had hurt my back, if I tried to do something like hyper extensions I would probably die.
Stay safe, bro.

The problem with taking painkillers before training is that they may reduce the pain but you're still hurting yourself (in a more minor way) and not letting the injury heal. My advice would be to either drop those kind of movements completely for like a week or go super super light.


17% sounds about right actually. You still have good definition.

You gotta bring math into the equation. If you're 17% @ 170lbs it means you have 29lbs of fat mass. (approximate numbers here)
To lose 1% of BF you would need to lose 1.7lbs of fat. (that's fat, not weight)

So if you wanted to cut down to 12%, you'd need to lose something like 8.5lbs of fat.
Keeping in mind that in order to lose 8.5lbs of fat you would actually need to lose more overall weight cuz you have to consider water loss and maybe some small muscle loss mixed in there. Which means you may need to lose 11-12lbs of weight to drop 8.5lbs of fat.

Fack, I hope that makes sense.

[mike201011]

When I had hurt my back, if I tried to do something like hyper extensions I would probably die.
Stay safe, bro.

The problem with taking painkillers before training is that they may reduce the pain but you're still hurting yourself (in a more minor way) and not letting the injury heal. My advice would be to either drop those kind of movements completely for like a week or go super super light.


17% sounds about right actually. You still have good definition.

You gotta bring math into the equation. If you're 17% @ 170lbs it means you have 29lbs of fat mass. (approximate numbers here)
To lose 1% of BF you would need to lose 1.7lbs of fat. (that's fat, not weight)

So if you wanted to cut down to 12%, you'd need to lose something like 8.5lbs of fat.
Keeping in mind that in order to lose 8.5lbs of fat you would actually need to lose more overall weight cuz you have to consider water loss and maybe some small muscle loss mixed in there. Which means you may need to lose 11-12lbs of weight to drop 8.5lbs of fat.

Fack, I hope that makes sense.

makes perfect sense man thanks alot.


so give or take 12 weeks? sounds about right so three months. thats good cause i want to set a long term goal.


whats the best way to go about keeping muscle mass?



and another reason i dont want to cut is strength loss. this is whats bothering me cause my numbers are low enough as they are


and ya true on the PK'ers. It was my first time taking them pre-training cause it was back day and i had plenty of time for them to kick in.


back is stiff now though, more stiff then yesterday but not painfull. I will do a light week next week and see how it goes

[viennafat]

Yeah if you aim for about 1lb lost per week, 3 months would do the trick.
Depends on how low you want to go. If you want to be a shredded kunt then you'd wanna be closer to 10%. So add a few more weeks.

Based on what I know (which ain't a whole lot), best tips to maintain muscle mass and strength during a cut are:
- High Protein Intake
- Slower cut rather than rapid (which means don't go on a massive caloric deficit right from the start trying to lose 4lbs a week)
- Continue lifting heavy

All of those should help.

[juicydanglers]

Hahaha classic juicy


And ya I suppose it's not terrible but it's no where near good. I won't be happy DB benching till I hit 50's. hopefully this time next year after a few bulk and cut cycles.

How've you been anyway? How's training?

Im making uber slow and steady progress on 5 3 1 but i wont log again until ive actually made significant progress, just gotta put quality weight on which im really struggling with

got my first workshop for my strength and conditioning accreditation coming up in a couple of weeks in Sheffield so that should be fun, Ill be hittin more snatches than burt reynolds



i miss read 24% as 14% and thought it was a decent estimation, 24%? lol, no ****ing way

[mike201011]

Yeah if you aim for about 1lb lost per week, 3 months would do the trick.
Depends on how low you want to go. If you want to be a shredded kunt then you'd wanna be closer to 10%. So add a few more weeks.

Based on what I know (which ain't a whole lot), best tips to maintain muscle mass and strength during a cut are:
- High Protein Intake
- Slower cut rather than rapid (which means don't go on a massive caloric deficit right from the start trying to lose 4lbs a week)
- Continue lifting heavy

All of those should help.

thanks alot Tom, Ill take these points and work on them asap


Slow n steady wins the race

Im making uber slow and steady progress on 5 3 1 but i wont log again until ive actually made significant progress, just gotta put quality weight on which im really struggling with

got my first workshop for my strength and conditioning accreditation coming up in a couple of weeks in Sheffield so that should be fun, Ill be hittin more snatches than burt reynolds



i miss read 24% as 14% and thought it was a decent estimation, 24%? lol, no ****ing way

good to hear. whats yo deadlifts like? still monsterous?

good luck on dat dere course too. make sure to intimidate other phaggots that are doing it with you.





And that is a result of months upon months upon months of major fulking. i wasnt joking when i said the amount of food i was eating.


Im leaning more towards 18%, which after 3 1/2 months cutting smoothly should make me look good, and ill see where Im going from there.

[juicydanglers]

good to hear. whats yo deadlifts like? still monsterous?

good luck on dat dere course too. make sure to intimidate other phaggots that are doing it with you.





And that is a result of months upon months upon months of major fulking. i wasnt joking when i said the amount of food i was eating.


Im leaning more towards 18%, which after 3 1/2 months cutting smoothly should make me look good, and ill see where Im going from there.

Deadlift hasn't really changed, i took a couple of months off to work on technique with deficits so ive only just recently starting pulling heavy again, its squatting thats really improved the most so far which is good

[mike201011]

Deadlift hasn't really changed, i took a couple of months off to work on technique with deficits so ive only just recently starting pulling heavy again, its squatting thats really improved the most so far which is good

Dnt leave me in suspense you cheeky kunt how much you squattin?

[juicydanglers]

Dnt leave me in suspense you cheeky kunt how much you squattin?

ha not as much as you apparently but i think i can get 140kg atm, goin for 120 x 6 on friday

pretty awesome progress after the state my squat was in after the summer cut, 2 plates felt like death

[mike201011]

ha not as much as you apparently but i think i can get 140kg atm, goin for 120 x 6 on friday

pretty awesome progress after the state my squat was in after the summer cut, 2 plates felt like death

My squats gonna take a fukkin beatin cause my back. I'm iffy about tryin it tomorow for leg day. Brb 2 plates and my back will snap.


120x6 is big weight bro. Slam that sheeeeet.




Pre back injury I hit 150x2. I've a vid of my 1 rep 150. Fukkin really shocked I was hittin 150. I remember the days absolutely struggling for weeks on end trying to get 70. This was last year fukking hell. Crazy.

























Anyway log, here's tomorows lunch. You phaggots better appreciate the effort. I cooked it all

[mike201011]

[juicydanglers]

hard to believe how skinny you were just a couple of years ago

all this time there was a behemoth waiting to be unleashed!

yeah i saw that 150, couldnt believe how easy it looked, wont even think of attempting that until at least April

Hopefully your back heals up, have you spoken to a specialist about it?

[mike201011]

hard to believe how skinny you were just a couple of years ago

all this time there was a behemoth waiting to be unleashed!

yeah i saw that 150, couldnt believe how easy it looked, wont even think of attempting that until at least April

Hopefully your back heals up, have you spoken to a specialist about it?

this is me at 14




Its fukking nuts man. Crazy what 2 years eating and one year lifting can do. Best thing Ive ever done in my life is to lift









And my mother is a physio so she kind of had a look at it and said to leave it rest for a few weeks and see how it is then..


Thing is its actually getting slightly better every week. Besides today (tight back from back day) its been pretty ok.





time will tell

[Sinaku5]

Well I only tried it for maybe 3 days lol.

How long have you been on it now? What's your eating window?


I'd say 24%?

Lol you need to give it more than 3 days...I was hungry as fawk for like 1 week. Current eating window is 12-whenever I decide to stop lol, usually around 8 or 9.

BF looks around 18 percent to me, I'm not very good at bf estimates tho , take it at face value.

so give or take 12 weeks? sounds about right so three months.

3 months is a decent/typical time for a cut.

Yeah if you aim for about 1lb lost per week, 3 months would do the trick.
Depends on how low you want to go. If you want to be a shredded kunt then you'd wanna be closer to 10%. So add a few more weeks.

Based on what I know (which ain't a whole lot), best tips to maintain muscle mass and strength during a cut are:
- High Protein Intake
- Slower cut rather than rapid (which means don't go on a massive caloric deficit right from the start trying to lose 4lbs a week)
- Continue lifting heavy

All of those should help.

This is all great advice from Tom. Also, in regards to your fear for losing strength, you may even be able to add a bit of strength on the cut with proper deloads, diet, and refeeds when necessary.

Back session was solid - and its AMAZING what you did in 2 years...its hard to believe thats 2 years progress. Great job Mike!

[NaturalPursuit]

Solid back session! GREAT 2 year progress bro!!!!

[juicydanglers]

Mike you've been forever intending to cut but your appetite gets in the way, how you gunna cope for three months without those 8 thousand calorie slurges

[mike201011]

Juicy - lol yeah today AGAIN my diet was shiit. Im sick tho so just eatin as much as i could. hopefully big day in the gym tomorow.

Alex - thanks dawg

Sinaku - how does a 17-7 fasted-fed state look? from 4pm-10pm eating then the rest fasted? I will start tomorow

And thanks man, appreciate the help

















































Log, no leg day topay, i was sick as fuk and all the non sleeping came back to haunt me. i decided to not train and just sleep all day lol






Im thinking to start a more powerlifting-style training once my back heals up. Is it too late for starting strength? Or what other routines would you recommend? Ill be doing it on a slow cut too

[juicydanglers]

i put programme choice as a distant second when im cutting, just retain strength thats all i go on

id think you were too far on now for starting strength, you'd just have to reset all the time

if you like pain you could try the advanced version of madcows


http://www.oocities.org/elitemadcow1...odized_5x5.htm

[mike201011]

i put programme choice as a distant second when im cutting, just retain strength thats all i go on

id think you were too far on now for starting strength, you'd just have to reset all the time

if you like pain you could try the advanced version of madcows


http://www.oocities.org/elitemadcow1...odized_5x5.htm

bring this shiit on!


its confusing as fuk to read. but a twice over should do the trick

[mike201011]

actually the thing here is time may be an issue :/


I only have like 45 mins to workout. and when there is 5 exercises each with 5x5 especially squats nd deadlifts I dont think i will have the time :/






I will probably use this for summer

[juicydanglers]

ha! yeah when i read it throught the first time my mind was slowly turning into putty

and then i typed the weight into the spreadsheet and slowly rocked back and forth in the corner of my room

[mike201011]

ha! yeah when i read it throught the first time my mind was slowly turning into putty

and then i typed the weight into the spreadsheet and slowly rocked back and forth in the corner of my room

Hahaha

You doing this program ATM?

[juicydanglers]

hahaha

you doing this program atm?

nah 5 3 1

[mike201011]

nah 5 3 1

Which is?????????????????????

[juicydanglers]

Which is?????????????????????

You're phucking with me right?