16-24 Week Cut ...From Average To Aesthetic

[AntoineDufour]

Hey all

this is the plan.

8 Weeks

2200 ~ average

4 300kcal Cardio Sessions

4 Weeks

2000 ~ average

5 400kcal Cardio Sessions

4 Weeks

1800 ~ average

6 500kcal Cardio Sessions


I will weigh myself daily and post my workouts/meals

progress pics weekly too.

[AntoineDufour]

This was taken ~3 weeks ago.. but around the same now.

[PBellFitness]

Good luck, got a good amount of muscle there to get lean with!

[AntoineDufour]

thanks! yea.. I am very motivated as of now.. so time to kill it.

[AntoineDufour]

Today's workout:


Arms:

Dips:
Bw + 115 x 2 @ 9
Bw + 90 x 5 @ 9.5
Bw + 70 x 7 @ 9
Bw + 70 x 7 @ 9.5
Bw + 45 x 10 @ 9.5

Single Hand Tri:
60 x 4 @ 9.5
40 x 6 @ 9
40 x 6 @ 9
30 x 10 @ 9.5
30 x 10 @ 9.5

Reverse Grip Pulldown:
110 x 4 @ 9.5
70 x 8 @ 9.5
70 x 8 @ 9.5
50 x 12 @ 9
50 x 12 @ 9.5

Rope Pulldown:
50 x 8 @ 9.5
50 x 8 @ 9.5
35 x 12 @ 9
35 x 12 @ 9
20 x 12 @ 9

DB Curl:
60s x 2 @ 9.5
50s x 6 @ 9
45s x 8 @ 9.5
40s x 12 @ 9.5
35s x 12 @ 9.5

2 Hand DB Curl:
30s x 20 @ 9
25s x 20 @ 9.5
25s x 20 @ 9.5
20s x 30 @ 9.5
20s x 30 @ 9.5

Cable Curl:
Stack x 3 @ 9.5
130 x 7 @ 9.5
110 x 9 @ 9.5
90 x 11 @ 9.5
70 x 15 @ 9.5

Single Hand Cable Curl [NO Attatchment]
50 x 8 @ 9.5
30 x 8 @ 8
30 x 8 @ 8.5
30 x 8 @ 8.5
30 x 8 @ 9











todays big meal

bag ofveggies
84g taco shells
30g sour cream
3 slices cheese
valentina sauce


600g banana


Not pictured 448g of chicken had earlier

[AntoineDufour]

weighed 170.4..but super late weigh in.

off to do calves/abs/obliques

[AntoineDufour]

168.2 today.. heh weight is flying off..new job having me on my feet helps i guess.

meals/training been boring

cardio just today.

tommorow legs!

[AntoineDufour]

extending it/slowing it down

24 weeks


8 Weeks

2600 ~ average

3 300kcal Cardio Sessions

4 Weeks

2400 ~ average

4 350kcal Cardio Sessions

4 Weeks

2200 ~ average

5 400kcal Cardio Sessions

4 Weeks

2000 ~ average

6 450kcal Cardio Sessions

4 Weeks

1800 ~ average

7 500kcal Cardio Sessions


mainly because I like food lol. and I don't want to goooo so low.. so fast.

workouts been going well

[yakuzastyle]

PM sent.

[AntoineDufour]

20 week diet

Week 1-3

~2600 average

2 300kcal Cardio Sessions

Week 4-6

~2500 average

2 350kcal Cardio Sessions


Week 7-9

~2400 average

2 400kcal Cardio Sessions

Week 10-12

~2300 average

3 400kcal Cardio Sessions


Week 13-15

~2200 average

3 450kcal Cardio Sessions

Week 16-18

~2100 average

3 500 kcal Cardio Sessions

Week 19-20

~2000 average

4 500 kcal Cardio Sessions

[Merial20]

Hey man keep your head up. Did you mess up on the diet? Keep truckin

[AntoineDufour]

just didn't really care to start dieting yet. now I am ..and doing as said above.

[AntoineDufour]

so the start will be 175/325-350/55-66 ~2500 .. 1 day 3200.. when I go out.

fasting till ~3 just for convenience/satiety

[AntoineDufour]

Poptarts+desert skittle + 1 non picture poptart



and

spaghetti w/ sausage and beef broth - estimated at 15/50/15 ~ 395



macros are at 22.5p/204c/41.5f or so

[AntoineDufour]

Yesterdays Workout:

W1D1 Shoulders:

DB Press:

75s x 5 @ 10
70s x 7 @ 9.5
65s x 8 @ 8.5
65s x 8 @ 9
65s x 8 @ 9.5

50s x 15 @ 9
50s x 15 @ 9
45s x 20 @ 9
40s x 20 @ 9.5
35s x 20 @ 9

DB Upright Row:
40s x 20 @ 9.5
35s x 20 @ 9.5
30s x 20 @ 9
25s x 20 @ 9
20s x 20 @ 9

Plate Side Laterals:
10s x 50 @ 9
10s x 50 @ 9
5s x 50 @ 9
5s x 50 @ 9
5s x 60 @ 9.5

Seated DB Rear Delt:
50s x 5 @ 9.5
45s x 7 @ 9.5
40s x 9 @ 9
35s x 11 @ 9
30s x 13 @ 8

Face Pull:
65s x 15 @ 9
57.5 x 15 @ 9
50s x 15 @ 9
42.5 x 30 @ 9
35 x 50 @ 9.5

Reverse Fly:
70 x 25 @ 9
50 x 30 @ 9
40 x 35 @ 9.5
30 x 40 @ 9.5
20 x 50 @ 9.5

Behind The Neck DB Press:
40s x 17 @ 9.5
35s x 20 @ 9.5
30s x 25 @ 9.5
25s x 30 @ 9.5
20s x 35 @ 9.5

Last meal of yesterday:

[AntoineDufour]

Todays first meal

like 50/230/20 ? around there at least

[AntoineDufour]

changed it up to

Week 1-3

~3000 average

3 300kcal Cardio Sessions

Week 4-6

~2800 average

3 350kcal Cardio Sessions


Week 7-9

~2600 average

3 400kcal Cardio Sessions

Week 10-12

~2400 average

4 400kcal Cardio Sessions


Week 13-15

~2200 average

4 450kcal Cardio Sessions

Week 16-18

~2000 average

4 500 kcal Cardio Sessions

Week 19-20

~1800 average

5 500 kcal Cardio Sessions


I know I change it up alot..but this is set in stone now. im ready to do it.

Got to ease into it.....can't go crazy right away.

Yesterdays back workout was insane.

i will post progress pics once I make some good progress

[AntoineDufour]

busy busy but all good

my workouts are crazy intense lately..

my leg day legit took about 4 hours........sad haha

strength is going up.

Chest today

I hit 315 atg squat..had 2 possibly..but left it at 1. Also hit 265 front squat.

strength is ok..but I'm a bodybuilder more than a strength athlete..so I can care less.

hitting ~3000 average for the week like planned..

cardio today and tommorow

[ZRJacques]

Keep up the good work brother!

[AntoineDufour]

decided not to take it THAT easy.

So changed the above abit

Week 1-3

~2600 average

2 300kcal Cardio Sessions

Week 4-6

~2500 average

2 400kcal Cardio Sessions


Week 7-9

~2400 average

3 400kcal Cardio Sessions

Week 10-12

~2300 average

4 400kcal Cardio Sessions


Week 13-15

~2200 average

5 400kcal Cardio Sessions

Week 16-18

~2100 average

5 500 kcal Cardio Sessions

Week 19-20

~2000 average

6 500 kcal Cardio Sessions



feeling very motivated..weighed in today.

LETS DO THIS.. !

170.8 my scale.. so i'll just use that as the judge. might be lighter than other scales.


workouts have been crazy..and I look best I ever had at this weight. I'd say bodyfat is ~14% or so.

[AntoineDufour]

going well on ~2600 average for the week. hit 168.8 which is a new low for awhile

this pic is recent

not too fat

[SouljaJoe010]

In. Cant read posts yet, getting ready for gym. Its a hot thread already man!

[AntoineDufour]

169.0 today. 3 ~1700 days coming so.. im expecting to hit ~166 my scale by end at least..maybe 165

[SouljaJoe010]

Whats your height???? You look legit about 220lb bodybuilder that's getting ready for contest

[AntoineDufour]

haha ..you are TOO kind.. but im 5'5 1/2 or so.. and nah I don't think I'm too big.

[AntoineDufour]

everything is going OK. didnt weigh myself but ill do so in a few days



not best quality but eh

[SouljaJoe010]

FuarkKKK!
I need tricep, bicep and chest routine, now

[AntoineDufour]

my bench sucks. did 6 sets 180 x 4. main thing.....focus on doing enough volume and MMC.. i have great MMC for everything.. I make my tris/bis/chest shake while working them. they get trashed. Use bands in between sets too...really killer addition to any lifting

[SouljaJoe010]

Repped. Thanks man

[AntoineDufour]

repped u back. i changed macros per week again but im losing slowly/looking better so that's all that matters ha

not going to write it out.

i think around ~10 weeks in I should look decent. by week 20 hopefully lean

I also train more intelligently now