So I finally figured I should start a log. I am already half way in to my cut but thanks to Striation I am creating a log for the last 4 weeks. Reason for my cut is a holiday on 10th April so would be good to get cut for it (hopefully abtastic).
About me: I have been training for 7 years (basic) and have recently over the past year got really serious (good old iron bug bit me). I always do things 110% and my motivation is sky high!
Firstly no broscience allowed: (I like my Ben and Jerrys )
I started at 188lbs and am now currently at 170lbs roughly 15% bf (pics will follow) :-)
So to date in 4 weeks since starting my cut in January I have lost 18lbs.... (claps) <- me and my humour lol.
Aiming for 160lbs at roughly 10% bf.
So the fine details.
I train BTK (Bleed Time Krew) syle. I train as if my life depends on it and bring intensity to every session.
4 day split
Shoulders, Traps, Tri's
Typically My training days are Monday, Tuesday, Thursday and Friday but I do change days now and again to suit so I get my 4 workout's in per week.
I always start my workouts with a heavy compound movement e.g. atg squats deads ect and then do volume hypertrophy work. Each exercise usually will have 4 sets and be in the range of 8-12 reps and I usually end the muslce group on a drop set because they are fun fun fun. I usually top off at 16-17 sets per muscle group.
With regards to cardio I do 30mins stair climber after each workout buring roughly 500 cals and I try to do an extra day of 45 mins stair climber which usually burns around 700-750 cals.
I eat IF sytle because I enjoy big meals and It helps me control my hunger better, so IF has definately been the way to go for me. I'll try and post some eats if I can (yumm cheescake and ben and jerrys).
I'm eating between 1600-1900 cals per day, keeping protein at 1g per lean pound of bodyweight but I aint stressing if I go lower some days as long as I hit my cals. Carbs as a force of habit ill go lower on non workout days and higher on training days and my fats stay relatively the same day to day. I use myfitnesspal to track my food on my phone (saves so much time).
I don't have any barred foods and will eat to enjoy myself as long as it fits my cals. For me the best diet is a diet I can stick to and enjoy doing (duh) obviously.
My feeding window is between 1pm-9am so I can have a couple small pre- workout meals as I train around 5pm.
A typical day for me would be:
1pm- half a 250g pot of quark (love this stuff, especially mixed with some protein powder) and 3 dark rye ryvitas
3:45pm- the other half of the quark and 3-5 dark rye ryvitas
20mins pre workout- strong black coffee (feel the buzz)
7pm- A big dinner may be, 3-4 venison burgers, steak, chicken, turkey bacon, ground beef, eggs ect, whatever carb I want if training day, if non training day ill have just ben and jerrys or something with this (yum x2).
8:30pm- 250g pot of quark and anything else I may want if I have cals left
* I wanna add strong black coffee when you fast is insane, wired doesn't describe it!
I will do what works for me and I will train with intensity. I'm not guna fret if I go over my cals I'll just train harder next time to burn it off ect.
I'll try to get some pics up soon and I'll update as often as I can!
Peace out and train hard!!
Edited: pics added where I started at 188lbs, enjoy lol