Journey down to 10%

[cjowns76]

After a successful bulk the past 8 months (+15 pounds), I've hit 15% bodyfat and its time to cut! 2 years ago I went from 235 down to 168, so this cut should be a breeze in comparison.

I'll be varying the calories by day...
I maintain on 2700

Monday: 2200
Tuesday: 2300
Wednesday: 2200
Thursday: 2300
Friday: 2000
Saturday: 2400
Sunday: 2400
Total Deficit weekly: 2,900

I will also be adding 20 minutes of cardio in my daily regime along with my 40-60 minutes of lifting I do.
I start tomorrow and will update with pictures and such over the period of time it takes to complete my cut.

[cjowns76]

2/4/2013
Workout
Back Squat
135x5
225x4
275x3
315x2
335x1

Push Press
135x4
155x1
175x1
185x1
195x1
205x1

Seated Barbell Press
45x10
95x10
115x10
135x6

Side Raises
5x10
20

Front Raises
4x10
15

Barbell Curls
4x10
60, 60, 70, 70

Preacher Curl
45x10
70x10
80x10

Cardio
10 minutes Stair Climber
10 minutes Treadmill

Will update later at about 9 when I'm finished eating for the day.
Macros
Fat: 70g
Protein: 252g
Carbs: 107g
Total Calories: 2154
Probably will eat some almonds or peanuts for a extra 160 before I crash for the night.

[cjowns76]

Good workout, did some hang cleans, snatch, front squat, and pull ups today. To be honest I felt weak with the cleans, my max is 285 so the singles were more for forms sake.

Weighed in at 182 today, so I'm assuming I've lost some water weight.
Hang Cleans
225x1x10
Snatch
145x1x10 (still need to work on balance, will probably start doing overhead squat)
Front Squat
225x4, 265x2, 285x2, 305x1x2
Pull ups
4x5
Cardio
Treadmill, 20 minutes

Fat: 106
Protein: 175
Carbs: 156
Calories: 2163

[cjowns76]

Didn't get much sleep last night.. Had an exam I had to study for. Ended up with 4 hours of sleep, still got a decent workout in though.
Back Squat
135x4, 225x4, 275x2, 315x1, 345x1x2
Incline Bench
135x10, 155x8, 175x4, 185x3, 135x5
Flat DB bench
65x10x3
Decline Machine
3x10
Dips
3x10 + 25lbs
Close grip decline
135x10x3
Machine Flies
3x10
Pushdowns
3x10
Cardio
20 minutes treadmill

Protein: 173
Fats: 92
Carbs: 170
Calories 2031

Weighed in at 180.

[cjowns76]

180 today- pretty much fasted throughout the day and ate heavy at night. Definitely helped with extra energy.
Clean
45x4, 135x2, 185x2, 225x1, 245x1, 255x1, 265x1, 275x1
Deadlift
275x4x4 (speed)
Front Squat
225x4, 275x1, 275x1, 295x1, 305x1
Machine Row
5x10
Underhand Machine Row
2x10
Lat Pulldown
3x10
Cardio
20 minutes treadmill

Calories: 1897
Fats: 102
Protein: 169
Carbs:106

[cjowns76]

Updated picture from today... Already feeling leaner.

[cjowns76]

Weighed in at 179 after being at 180 the past two days. Solid 4 am workout, probably going to fast till 2 again then eat; just helps me with extra energy with my morning workouts.

Jerk
45x4, 135x3, 155x2, 185x2, 205x1, 215x1, 225x1
DB Shoulder Press
65x10x3
Side Raise
4x10
Front Raise
3x10
Upright Row
3x10
Barbell curl->Preacher curl, superset
3x10
Cable curl
3x10
Cardio
25 minutes treadmill
Calories 2137
Fat: 108g
Protein: 187g
Carbs: 114g

[cjowns76]

Worked out in the cave today...
Back Squat
45x5, 135x4, 225x3, 275x2, 315x1, 325x1
Clean
135x2, 185x2, 205x1, 215x1, 225x1, 235x4
Snatch Squats
45x4, 95x4, 115x4, 125x4, 135x4
Snatch
45x4, 95x2, 115x2, 135x1, 145x1, 155x1, 165x1
Boxed for 5 Minutes
2 sets of 5 pull ups

Calories later... Up in Phoenix today.

[cjowns76]

Sorry... been busy the past few days
Saturday: 2300 calories
Sunday: 3000 calories (cheat meal day)

And so here we are, Monday
Clean
135x1, 185x1, 225x1, 245x1, 265x1, 275x1, 285x1
So I put on 300 pick it up... when all of a sudden some douche behind me bumps me. Tried it immediately after, couldn't do it.
Front Squat
225x1, 245x1, 265x1, 275x1, 300x1
Deadlift
315x2x5 (speed)
DB row
80x10x2
Seated High Row
3x10
Lat Pulldown
4x10
Seated Row
4x10

Cardio
20 minutes, treadmill

Fat: 108
Protein: 187
Carbs: 149
Calories: 2162

[cjowns76]

Jerk
45x4, 135x2, 155x1, 185x1, 205x1, 225x1
BTN Push Press
135x1, 155x1, 185x1, 205x1, 215x1, 225x1
Side Raises
3x10
DB shoulder Press
50x10, 60x10, 70x5
Bicep Curls
2x20, 1x10
Preacher Curls
3x10
Dips
2x20

Cardio
20 minute treadmill

Calories: 1925
Protein: 237
Carbs: 85
Fats: 82

Had 12 oz of chicken for dinner. Hngggg.

[Aymen123]

Looking good, how much weight have you lost already?

[cjowns76]

Looking good, how much weight have you lost already?

Thanks man, I'm down to 178ish right now, hoping to be 176 on Sunday. I'll probably update with a pic at 175.

[cjowns76]

Back Squat
45x4, 135x4, 225x3, 275x2, 315x1, 335x1, 355x1
Clean
135x2, 185x2, 225x2, 245x1, 265x1, 275x1
Snatch Squats
45x4, 95x4, 115x4, 135x4, 145x4
Snatch
45x3, 95x3, 115x1, 135x1, 145x1, 155x1, 165x1, 175x1
Cardio
25 min treadmill
Ran out of time for explosive Deads and more Snatch form practice... Heres my plan for the afternoon
Deadlift Speed
225x4x4
Snatch Catch
5x4
Snatch
115x3x3
Boxing, 6 minutes

[cjowns76]

BTN Push Press
45x4, 135x2, 155x1, 185x1, 205x1, 215x1, 225x1
Back Squat
225x4, 275x1, 315x1, 315x2x2
Incline Bench
45x8, 135x4, 155x4, 185x3x3, 195x1, 205x1, 215x1
Flat DB bench
3x10
Machine Decline
3x10
Dips
20, 15x2
Pushdowns
4x10
Machine Flys
3x10
Dip-Holds hanging leg raise
+45x10
Cardio
28 minutes treadmill

Workout no. 2
Technique
Jerk
115x5x2
Stretch
Bench
135x5x4
Hip Flexor Agilities
Boxing
10 minutes

[cjowns76]

BW: 175.5
Snatch Squat
45x4, 95x4, 135x4, 155x1
Snatch
45x3, 95x2, 115x2, 135x2, 155x1, 165x1
Clean
(singles) 185, 205, 225, 245, 255, 265, 275, 285, 295 (PR)
Lat Pulldown
3x10
Seated Machine Row
3x10
Cardio
20 minutes

Workout 2
Clean
115x3, 135x3, 155x2, 185x1, 195x1, 205x1, 225x2, 235x1
Deadlift Speed
205x3, 225x3, 255x3x2
Bent Over Row
3x10
Pull Ups (stretch)
2x5

Calories: 1839
Protein: 136
Fat: 96
Carbs: 136

[cjowns76]

Back Squat
45x4, 135x3, 225x1, 275x1, 315x1, 335x1
Snatch
45x3, 95x2, 135x2, 145x1, 155x1, 165x1, 175x1, 185x1
Jerk
135x1, 155x1, 185x1, 195x1, 205x1, 215x1, 225x1

Cardio
40 minutes, treadmill