Mr.Cooper69 Cuts With Assorted Supplements

[Mr.Cooper69]

I'll jump right into this.

Routine

I am going to be doing 5/3/1 for the duration of the log (except the first 2 workouts, as I want to at least finish my week of GST before switching routines...for balance's sake). I am going to be taking a bodybuilding-style approach to the 5/3/1 template. In other words, I will use slightly more volume than Wendler prescribes, but I will only be stimulating the muscle. This means I will certainly be working hard, but stopping at least 2 reps short of failure at the very maximum. Most assistance work will average to around 10 reps per set.

Monday:

Core work:

3 sets Deadlift

Assistance Work:

5 sets Deadlift
3 sets Good Morning
3 sets Standing Calf Raises (weak point training)
75+ total reps of Hanging Leg Raises + Weighted Decline Situps

Wednesday:

Core work:

3 sets Flat BB Bench

Assistance Work:

5 sets Flat BB Bench
3 sets Incline DB Bench
5 sets DB Row
4 sets Barbell Curl (weak point training)

Friday:

Core work:

3 sets Back Squat

Assistance Work:

5 sets Back Squat
3 sets Walking DB Lunges
3 sets Leg Press
5 sets Leg Curls

Saturday:

Core work:

3 sets Standing Barbell Press

Assistance Work:

5 sets Standing Barbell Press
5 sets Wide-Grip Pullups
4 sets Flat DB Bench
3 sets V-Bar Pushdowns (weak point training)

I am open to suggestions on the following:

For leg day, I used to have Seated Calf Raises instead of Lunges for weak point training. I decided to scrap that and add the lunges, which will likely also hit the soleus. The volume of leg day seems the most out of place. I can easily handle volume on upper body days, as the extra arm work is not taxing at all. Likewise with the deadlift day, as the 75+ reps of core work are really not heavy or difficult. However, leg day has 3 difficult exercises...keep in mind I'm on a cut. I'll give it a shot, and if it proves to be too much, I'll tone it down.

Nutrition

As with all cutting cycles, I like to track my calories and macros.

Stats:

Weight: 187 lbs
BF%: 17%
Activity Level: Light. Walk to two classes per week. Go to the gym. Don't do cardio. Do basic chores and errands.

Monday-Saturday:

2356 Calories
200g Protein
209g Carbohydrates
80g Fat

Sunday (refeed):

2756 Calories
153g Protein
446 Carbohydrates
40g Fat

Supplements

For the time being:

Basics:

5000 IU Vitamin D
SNS Green Tea Extract (dosed for 750mg EGCG daily)
SAN Dr. Feelgood
SAN Fish Oil
SNS MCC
Assorted Preworkouts (Cellucor C4, SAN Fierce, Hemavol, Cellucor NO3 Black Chrome, MAN Body Octane, DS Craze. I may choose to add ALCAR, Glucuronolactone, or Adrena-G to a preworkout)

Extras:
AEN APE
CEL PCT Assist (I'm natty so I'm not in PCT, but the product name is misleading. It's actually a great overall health product and stacks well with APE on paper)
SNS RK-500 (at 1g/day)



Ok, that should be all for now. Let me know if I missed anything. First workout will be on 1/17/12 (MY BIRTHDAY ), but the first workout I really care about will be on 1/23/12, as it will be day 1 of my 2nd go at 5/3/1.

[UncleWade]

First!

[TheGilmore]

Words.

[exelixis]

in and happy bday brah

[em-dubya]

In

[rhadam]

[wakingmalice]

I'll be skipping out on this one.

[GFI]

In like flynn

[D3Baseball]

packers suck

[JH34PG]

Coop...subscribed...how does 5,3,1 work? I am cutting as well and need a new workout...lost 6lbs in 2 weeks with Jetfuel...but that was all extra weight from vacationing

[ajvitan]

Def subbed, I'm curious to see how APE works on your cut.

[Mr.Cooper69]

First!

Oh, I knew you'd be the first to want a ride

Words.

Always.

in and happy bday brah

In

I'll be skipping out on this one.

In like flynn

Thanks brahs. I have a tough time maintaining strength on a cut (due in part to hormones ) so I'm really gonna use this log as major motivation.

packers suck

Coop...subscribed...how does 5,3,1 work? I am cutting as well and need a new workout...lost 6lbs in 2 weeks with Jetfuel...but that was all extra weight from vacationing

5/3/1 is a longterm program, so be ready to commit for around 8 months. It's focused on one all-out-set each workout in one of the core lifts, followed by compound accesory exercises. It also has high intensity conditioning 3 times a week, but I am going to start at 0 and add one day per week whenever fat loss slows.

Def subbed, I'm curious to see how APE works on your cut.

I'm very curious as well. I am cutting at a fairly small deficit (almost 0.7 lbs of weight loss per week), so I'm really looking to gain some strength and muscle, and feel it is possible in this type of caloric spread, especially with APE.

[DoitsuJin]

hey cooper, good luck with your log. as you are one of the guys who always provides not just knowledge but with a careful and in-depth explanation (when met with a qualified question) i think your thoughts would provide insight for most of the members here.

do you have a meal frequency protocol (i.e. IF, many spread out meals etc.) or do you just try to fit your macros in however you can?

[Mr.Cooper69]

hey cooper, good luck with your log. as you are one of the guys who always provides not just knowledge but with a careful and in-depth explanation (when met with a qualified question) i think your thoughts would provide insight for most of the members here.

do you have a meal frequency protocol (i.e. IF, many spread out meals etc.) or do you just try to fit your macros in however you can?

Appreciate the kind words buddy.

I basically just try to hit my macros however possible. I always have a carb-heavy preworkout meal around 3 hours before training, but that's basically the only thing that's in stone. On off days, I have an IF-style protocol, in that I eat around 400 calories throughout the day, and then eat the rest from 8 PM - 1 AM.

[D3Baseball]

Appreciate the kind words buddy.

I basically just try to hit my macros however possible. I always have a carb-heavy preworkout meal around 3 hours before training, but that's basically the only thing that's in stone. On off days, I have an IF-style protocol, in that I eat around 400 calories throughout the day, and then eat the rest from 8 PM - 1 AM.

I call this study stress-related snacking

[JH34PG]

so your cutting for 8 months?

[Mr.Cooper69]

I call this study stress-related snacking

yes, that plays a role

so your cutting for 8 months?

Nope, just 12 weeks. You can use 5/3/1 for bulking or cutting.

[JH34PG]

where can I get some more info on this...I too would like to do it for 12 weeks

[em-dubya]

Ok, that should be all for now. Let me know if I missed anything. First workout will be on 1/17/12 (MY BIRTHDAY ), but the first workout I really care about will be on 1/23/12, as it will be day 1 of my 2nd go at 5/3/1.


Ok Ill be back on the23rd

[D3Baseball]

so your cutting for 8 months?

[lhockey]

subbed for this! what are you targeting as your current goal weight?

[allieninja]

Ok I'm here, you can start now.

[E_P_C]

In to see how APE works out for you

[Mr.Cooper69]

subbed for this! what are you targeting as your current goal weight?

Sup man. I try not to pick a specific weight, but rather a BF%. My goal is to cut to 12% or lower without sacrificing much strength.

[dbone1026]

Subbed... Definitely interested to hear your thoughts on APE (especially vs. BioForge which I think you have used in the past). Plan on starting up 5/3/1 hopefully in the next month as well.

[GFI]

How are you taking the EGCG? All at once or at different times? I've read different things on how to take it for some added weight loss benefit, if any.

[allieninja]

Sup man. I try not to pick a specific weight, but rather a BF%. My goal is to cut to 12% or lower without sacrificing much strength.

shredded coop will be shredded. might fap.

[D3Baseball]

People still take green tea extract? What's the deal with that stuff, anyway

[slammindesi]

get'em coop!

[Mr.Cooper69]

How are you taking the EGCG? All at once or at different times? I've read different things on how to take it for some added weight loss benefit, if any.

People still take green tea extract? What's the deal with that stuff, anyway

I'm taking the green tea extract 3 times per day. I'm mostly just using it for its awesome benefits as an antioxidant and overall health supplement, but it also has a low dose of caffeine (~50mg cap I believe) and high EGCG content, which may be of use for fat loss.




And thanks for all the encouragement guys! I'll see you in one week then em-dubya