Winter cutting log.

[jtwlson1]

So, this is another attempt to get to below 200. My weight is just a little bit below 230. it is very common for my weight to flucuate between 215 and 230 in the matter of a few weeks but when I get around 210lbs I seem to get lazy and veer off a little bit. It is time to take the bull by the horns and push myself as far as I can go. I want to use this log as motivation.

my plan is to cycle psmf like the following:

14 days on PSMF (low fat, no carbs, 200+g of protein)
7 days of carb up / recomp ( upping the carbs daily until day 7, day one will start around 100g of carbs and I will up it to around 250g on day 7. Moderate fat on these days and 200+g of protein)

I plan to repeat that 3 week cycle for at least 3 cycles. After that, I will re-evaluate depending on what my weight is and how my weight loss has been going.

Starting stats:

Weight: ~230lbs
Height:~ 6'1"
Lift: I lift on a 5 day split right now and am very good about going to the gym. Ill update my workouts every day I lift.
cardio: ill be doing very little cardio during this cut.
Pics: Ill get some up asap

I will be using MyFitnessPal to log my nutrition
Supplements:
Whey
BCAA
EC
Fish Oil

*sorry this is a mess, I will clean it up in the coming days.

[jtwlson1]

Day 1:



I baked the turkey on a wire rack so most of the fat was removed but I can not represent that using mfp.

Off day at the gym.

[jtwlson1]

weight: 228.0

gym: bis, tris, calfs

[Sarumyan]

Winter is coming...
You must prepare well, my friend.

[jtwlson1]

Fell off yesterday kind of, My best friend had ice cream waiting for me after I got off work haha. I ate it but told him I couldn't do this again, NO MORE ICE CREAM!

Gym: off day

November 21st Ill be back on my grind

[jtwlson1]

low calories today, should of had a couple more scoops of protein but it didn't happen. also, I know that sodium is high. I didn't have much choice for my protein source, it was either that deli meat or a lot of protein powder.

Gym: Back day, 365x1 DL with out straps

weight: 224.8

[jtwlson1]

Just a bad day all around. 15 hours straight of work with no chance of eating left me with a protein shake for breakfast and a protein shake for dinner with some pastrami.

tomorrow will be better and I'm training delts tomorrow!

[jtwlson1]

November 23rd
good day as far as diet, got called into work early so I could not make it to the gym like I was planning.

November 24th
I have decided to make Sundays carb up days and just do 6 days of psmf with a re-feed on Sundays. This particular Sunday I ate like **** because I was hanging out with a bunch of friends. It wont be like this on all Sundays


back on psmf this morning, feel really good!

progress Picture #1

[jtwlson1]

carbs are higher than I was hoping for, as well as sodium. I ate the chicken really late after working all day, I use deli meat when its really late at night or when I dont have time to cook. with that being said I still hit my macros so it works.

[jtwlson1]

really good day for me, macros were spot on. gym was good, finally got to train delts!

weight: 221.7

[jtwlson1]

I am still here and working towards my goals. I did not record thanksgiving up until Saturday because I did the usual family feasting and have been doing leftovers.

I have decided however to discontinue the psmf. I have run psmf successfully in the past and while it is great to loose fat fast, you also loose a lot of lbm while on it which I decided was not worth the instant fat loss. I am going to now run this diet.
Goals:
6 meals
2000 cal
300 protein
125 carbs
33g fat

I have also decided to add in some cardio during the week, at least three 30 sessions a week.

I was at the gym Thursday (chest) and Friday(legs)

today:

I was going to originally go with 2250cal a day but decided to drop it down a little bit.

workout: delts + 30 min low intensity cardio

[jtwlson1]

good food day. getting my 6 meals in.

Gym: hips and abs + 30min of low intensity cardio

[jtwlson1]

good day, school and work but still got my meals in.

Gym: went in the middle of the day which i dont usually do but it was a good day, did back and bi's