Spring Cut to 10%

[Bateman69]

Started my cut the other day so thought id try and keep a journal going. I am currently 230lbs and am around 16-17% bf. My goal is alittle extreme but i want to hit 10% in about 3 mths. Ive lifted on and off all my life. I was always tall and skinny as i played soccer 14 years. Over the past couple years ive put on alittle weight that i am looking to shed. I cut down last summer but admittedly didnt do crap this winter so i gained it mostly back. Ready to get my a$$ in shape permenately. NO MORE POP. FAST FOOD. WEED. CIGS. OR EXCUSES.

I am following a program right now designed to do just what I want. I cant post links but its called the Bizzy Diet. Its a 21 day shred program that i will continue till i hit about 200lbs.

I know its not a beginner program but I excel at hitting goals as i dropped about 30lbs in 3 mths before. This time tho when ive dropped it Im going to make it stick. I realize what this program is and once its been completed lifestyle choices and changes will be implemented such as a more common strength training program. For today its fat loss only. My macros are : between 1800-2300 a day. Protein 150-190 g. Now Im off to workout. See ya soon

[Bateman69]

CARDIO: 1 min walk 1 min run for 20 mins.

LIFT CIRCUIT (2 ROUNDS):
Bench DB 20 reps 40lb
Overhead Press 20 reps 80lbs
Bent DB Rows 20 reps 35 lbs
DB Curls 20 reps 35 lbs
Triceps Ext 20 reps 35lbs
*repeat

CARDIO: Walk 1 min run 1 min for 10 mins

LIFT CIRCUIT (2 ROUNDS):
Bench DB 20 reps 40lb
Overhead Press 20 reps 80lbs
Bent DB Rows 20 reps 35 lbs
DB Curls 20 reps 35 lbs
Triceps Ext 20 reps 35lbs
*repeat

[WHUBen]

hey dude, good luck on achieving your goals! My log is Summer 13 cut! ill keep an eye on your log.

[Bateman69]

hey dude, good luck on achieving your goals! My log is Summer 13 cut! ill keep an eye on your log.

Thanks man! Appreciate it amd good luck on your goals as well. Workouts looking good!

[Bateman69]

CARDIO: 20 mins (1min walk 1 min run)
CIRCUIT: 20 bodyweight squats
20 lunges w 45 lb DB
20 crunches
20 Calf raises with 45 lb DB
20 DB Shrugs
*repeat

CARDIO: 10 Mins (1 run 1 walk)
20 bodyweight squats
20 crunches
20 calf raises
20 shrugs
10 lunges.....

didnt complete all my lunges or the 4th round my legs were total jello

[Bateman69]

I did awesome on my diet yesterday till i got stuck at work hella late. Made a bad eating choice pretty late in the evening. Nothing more depressing than knowing you Fd up a whole days hard work. Today is my rest day so I plan on eating pretty low cal.

[Bateman69]

by low cal i DONT mean like a 1000....i just mean my maint. is 3000 and i normally do a 800 deficit but today im thinking more like 1900 calories.


btw this yogurt is the Fn best. I love it. 100 cal, 0fat, 10carbs, 13 pro

[popiz321]

by low cal i DONT mean like a 1000....i just mean my maint. is 3000 and i normally do a 800 deficit but today im thinking more like 1900 calories.


btw this yogurt is the Fn best. I love it. 100 cal, 0fat, 10carbs, 13 pro

i'm on my way to cut down my bf to 10% too. I am hoping to see your progress here, and good luck!

[Bateman69]

i'm on my way to cut down my bf to 10% too. I am hoping to see your progress here, and good luck!

thanks man. appreciate it and good luck to u as well!

[Bateman69]

Final macros for today: 2100 cals, 67 fats, 159 carbs, and 204 protein. Didnt mean to do so little fat and so much freaking prot but wasnt really paying attention and ate a fk ton of chicken breast. Such is life.

Time for sleeeeep. very relaxing rest day!

[Bateman69]

Doms is killing me lol. My legs still KILL from Tuesday but I gave it a go today.
CARDIO: 20 mins HIIT
LIFTS: 10 seated DB bench
20 flat DB Bench
20 Db bent rows
20 DB tricep extentions
20 Overhead Press
20 DB laterals
CARDIO: 6 mins HIIT

.....did all lifts with no rest, cut out 4 mins early from my last HIIT to go vomit. -_-

[th3pwn3r]

Doms is killing me lol. My legs still KILL from Tuesday but I gave it a go today.
CARDIO: 20 mins HIIT


CARDIO: 6 mins HIIT

Good job man. I know running when your legs are trashed is like the worst. After the first couple of miles they seem to loosen up/adapt but it's still rough.

[Bateman69]

Good job man. I know running when your legs are trashed is like the worst. After the first couple of miles they seem to loosen up/adapt but it's still rough.

yeah def not fun. I probably looked goofy as hell hobbling my way into the gym i can only imagine what it looked like as i started to run. But ur right after about 10 mins they loosened up alot.

[Bateman69]

I ate alot yesterday about 2650 or so calories. Still under maint. but not at the defecit Ive wanted. But as a result I did wake up this morning just wired with energy!

[Bateman69]

CARDIO : WALK 1 MIN RUN 1 MIN( 20 mins)

20x3 bodywieght squats
20x3 DB calf raises
20x3 DB shrugs
20x3 crunches w/ 6 LB med ball

Cardio: 10 mins HIIT

[Bateman69]

Diet is gunna be bad, Im doing family easter stuff today. I will lock it down the rest of the weekend tho. One day doesnt hurt anything but I know thats how it starts lol.

[Bateman69]

Need to really stick to this.
2100-2300 calories, 90 f, 180 p, higher carbs on workout days
1800-1900 calories, 75 f, 180 p, lower carbs on rest days
M, Th - Chest, shoulders, biceps, back, triceps
T, Fri - squats, calves, abs, lunges
30 mins of interval running 4x a week

[th3pwn3r]

So are you back on point today? How bad was yesterday for caloric intake?

[Bateman69]

So are you back on point today? How bad was yesterday for caloric intake?

lol actually yesterday wasnt too horrible. I ended somewhere around maintanence. Carbs were alittle ridiculous. Im back on today tho. Its 2 pm my time and im getting ready to break fast.

[th3pwn3r]

Nice, I'm sure I'll be fairly low on protein tomorrow and really fat/carb heavy. Oh well, a single day won't be the end of the world. I'm with you on that breakfast, I haven't eaten yet either. I usually eat around 3-4pm.

[Bateman69]

Nice, I'm sure I'll be fairly low on protein tomorrow and really fat/carb heavy. Oh well, a single day won't be the end of the world. I'm with you on that breakfast, I haven't eaten yet either. I usually eat around 3-4pm.

I just started the IF so Ive been doing noon. Today i pushed it till 2 and i was so hungry lol. not used to it at all.
But for it being Easter i think 3000 calories total for the day isnt too horrible. It could have been WAY worse

[Bateman69]

Woke up at 7 and fasted till 2. New experience, really was surprised i made it that long lol was super hungry. Planned out all my meals for today last night so I should be set assuming I dont make any last minute boneheaded choices.

Also I forgot to load my beginning pics in my first post so Ive put them here. Alot of work ahead of me

[Bateman69]

front flexed and relaxed

[Bateman69]

Macros for Sat 3/30:
2120 cals, 70 f, 164 c, 178 p

[Bateman69]

Macros:1970 cal, 82 f, 136 car, 168 pro

Back in the Gym tomorrow! Hope you all had a great Easter

[Bensfitness101]

Hey man. My cut starts today. I will be following for motivation. Lets get shredded!

[Bateman69]

Hey man. My cut starts today. I will be following for motivation. Lets get shredded!

awesome man! sounds great to me lets get it!

[Bateman69]

Woke up alittle later than I planned but still had time to hit the gym before work.

Seated Bench 2x6 @55 lb DB
DB Curls 2x8 @45 lbs
DB Rows 2x10 @ 45 lbs
Tricep Ext 1 arm 2x8 @ 45lbs
Overhead Press 2x8 @ 50 lbs DB

20 min sprint intervals

Flat DB Bench 2x10 @ 50lbs
DB Curls 2x10 @ 40 lbs
DB Rows 2x10 @ 45 lbs
Tri Ext 2x8 @ 40lbs
Overhead Press 2x8 @ 45 lbs

[Bateman69]

macros hit today : 2014 cal, 79 f, 130 carbs, 180 p

[th3pwn3r]

I just started the IF so Ive been doing noon. Today i pushed it till 2 and i was so hungry lol. not used to it at all.
But for it being Easter i think 3000 calories total for the day isnt too horrible. It could have been WAY worse

My Easter wasn't bad either. I was in the 2-3k range myself and probably still ended the day in a deficit for the 24 hour period.