Bulk to 5% then Reverse Diet up to 4000 Cals per day.

[audion]

Recently returned from a holiday overseas and decided to cut down to 5% follow me on journey to shredded on IIFYM ~ In the attached pic from memory i was around 96-97kg?

GOAL
- Reach 5% Body Fat while preserving as much muscle as possible IIFYM
- Once 5% is Reached, Reverse Diet into lean bulk (drastically increase metabolic capacity back to 9%)
- I'll attempt to keep carbs above 185g per day

HISTORY
-Been lifting on and off for 4 years
-Last year I cut from 16% to around 9% through "clean eating" my coach at the time ruined my once brill metabolism (through excessive deficit & Steady State Cardio).
-Competed at INBA End of last year (Fitness Model Div) i didn't feel lean enough yet was pushed into it by my coach for experience.. in turn i lost alot of confidence when i compared myself to some of the other competitors.

CURRENT INFO
-6'0 ~ 91KG
- Gym Training 6x per week
- Currently Cutting (finished a bulk on IIFYM roughly 1 month ago, to rebuild my metabolism)
- I work as a Qualified PT part time & in Retail Full Time, so always standing - active.

DIET
-Currently Eating at 2400 calories per day (IIFYM)
-I'm taking my time with this cut so aiming for a loss of between 500g - 700g per week until I reach 9% then <500g per week
-Tracking everything on myfitnesspal (username: audion)
-No food will be off limits, my macros will be made up of anything and everything depending on what I feel like eating
-One Refeed per week (Thursday) until i reach 9% then it'll be twice per week

Current Macros:
Protein: 201
Carbs: 237
Fat: 70
Fiber: 41-51
Total Calories: 2400.

I WILL try to post pics of at least 3 meals per day in this thread.
I also post short Instagram Videos of my IIFYM Creations so follow me on IG for those (teamrenewyou)

GYM - SIX DAY SPLIT

Monday - Legs & Calves
Tuesday - Chest & Triceps
Wednesday - Shoulders & Calves
Thursday - Back & Biceps
Friday - Chest & Triceps
Saturday - Arms & Calves + HIIT
Sunday - Rest day

I'm currently coaching a few clients on IIFYM eating plans & my training plans so i will also post their results (if they consent)

If anyone has their favourite goto IIFYM meal please share with me as i'd like to get as many amazing meals in the memory bank as possible

Thanks Guys.

[hammer92]

Sub'd.

[audion]

Smashed a box of Skinny Cows & a packet of Chocolate Chip/Oat & Raisin Cookies
Also Ate Half a box of Coco Pops. Pretty much finished this re-feed. I posted a video of my first meal on Instagram
[img=http://s30.postimg.org/c4ao9fcpp/IMG_0972.jpg]
[img=http://s30.postimg.org/ea4z3xg65/IMG_0971.jpg]

[audion]

Today's workout: (when you see a "+" it means a superset)

Back & Biceps

Warmup: Chin Up's
Set 1: 10.
Set 2: 10.
Set 3: 10.
Set 4: 10.

Single + Dual Row Machine
Set 1: 10/25kg + 10/50kg.
Set 2: 10/35 + 10/70kg.
Set 3: 10/35 + 10/70kg.
Set 4: 10/35 + 10/70kg.
Mid Row (V bar)

Set 1: 20/105.
Set 2: 20/105.
Set 3: 20/105.
Set 4: 20/105.

DB Rack Pull
Set 1: 10/25kg.
Set 2: 10/25kg.
Set 3: 10/25kg.

Reverse Cable Pulldown
Set 1: 20/23.
Set 2: 20/23.
Set 3: 20/23.

Hyperextensions

Set 1: 15.
Set 2: 15.
Set 3: 15.

Biceps:

Rope Curl + EZ Bar Curl
Set 1: 10/59 + 12/17.5kg.
Set 2: 20/41 + 12/17.5kg.
Set 3: 20/41 + 12/17.5kg.
Set 4: 20/41 + 12/17.5kg.

7's

Set 1: 20kg.
Set 2: 20kg.
Set 3: 20kg.
Set 4: 20kg.

Duration: 1hr 5mins
Approx 1020 calories burned

[audion]

Yesterday day consisted of eating hot cross buns, chocolate, chicken ****z & tuna.

Earn It ~ Chest + Triceps 

Warmup:
15-20/20kg x2

Dips
Set 1: 10.
Set 2: 10.
Set 3: 10.
Set 4: 10.

Dip bench pushdown
Set 1: 15/68kg.
Set 2: 15/68kg.
Set 3: 15/68kg.
Set 4: 15/68kg.

Pec Dec
Set 1: 15/54.
Set 2: 15/68.
Set 3: 15/68.
Set 4: 15/68.

Incline DB Press + Incline DB Flyes
Set 1: 10/30kg + 10/16kg.
Set 2: 10/30kg + 10/16kg.
Set 3: 10/32kg + 10/18kg.

Triceps:

Incline EZ Skullcrushers + Reverse Cable Bar Tricep Pushdown 
Set 1: 20/20kg + 10/31.5.
Set 2: 15/20kg + 10/31.5.
Set 3: 15/20kg + 10/31.5.

Triple Superset
Triangle Bar Pushdown + Rope Extension + Cable Kickback 
Set 1: 10/64kg + 10/50 + 10per/18.
Set 2: 10/64kg + 10/50 + 10per/18.
Set 3: 10/68kg + 10/50 + 10per/18.

Duration: 52min.
Approx 961 calories burned 

[1quick1]

In. I'm going to do the same thing. I'm probably 10-12% right now at 190lbs. Been eating 2k calories and that should drop me to 180'ish which is plenty lean. Then I'm going to add 100 calories every 2-3 weeks until I'm up to 3500-4000 and literally bulk for 9 months or so.

[Merial20]

Sry but ur not burning 1k+ cals in an hour by just lifting weights. Either way good luck

[audion]

Sry but ur not burning 1k+ cals in an hour by just lifting weights. Either way good luck

I wear a HR monitor every workout, rest time is max 45secs, sorry bud but 1hr of high HR will burn that..

[audion]

In. I'm going to do the same thing. I'm probably 10-12% right now at 190lbs. Been eating 2k calories and that should drop me to 180'ish which is plenty lean. Then I'm going to add 100 calories every 2-3 weeks until I'm up to 3500-4000 and literally bulk for 9 months or so.

Yeah definitely the best way to sustain a low bf%. GL Bro

[Mr_Aryze]

Yesterday day consisted of eating hot cross buns, chocolate, chicken ****z & tuna.

Lulz, I've probably consumed 12+ hot cross buns this week.

I wear a HR monitor every workout, rest time is max 45secs, sorry bud but 1hr of high HR will burn that..

And I don't know man, 1k calories from a weightlifting session is a huge amount; even a relatively intense one.

[audion]

Hmm I thought hr monitors were quite accurate, maybe not.

Today I ate the same. Sorry for the lack of photos I've been working OT.
Pics will resume tomorrow

Biceps

7's
Set 1: 20kg.
Set 2: 20kg.
Set 3: 20kg.
Set 4: 20kg.

EZ Bar Close Curl
Set 1: 10/20kg.
Set 2: 10/20kg.
Set 3: 10/20kg.
Set 4: 10/20kg.

DB Side Curl
Set 1: 20/15kg Per Arm.
Set 2: 20/15kg Per Arm.
Set 3: 10/17.5kg Per Arm.
Set 4: 10/17.5kg Per Arm.

DB Standing Bicep Curl
Set 1: 10/15kg Per arm.
Set 2: 10/15kg Per arm.
Set 3: 10/15kg Per arm.
Set 4: 10/15kg Per arm.

Seated Hammer Curls
Set 1: 20/12kg. Per arm.
Set 2: 20/12kg. Per arm.
Set 3: 15/15kg. Per arm.
Set 4: 15/15kg. Per arm.

Cable Close Curls
Set 1: 10/59.
Set 2: 10/59.
Set 3: 10/41. Leaning 
Set 4: 10/41. leaning forward

Forearm Cable Curls
Set 1: 10/23.
Set 2: 10/27.
Set 3: 10/27.
Set 4: 10/27.

Duration: 53mins
Approx 800 calories burned 

[audion]

Yesterday was my rest day:

Once again consisted of chocolate eggs,hot cross buns and chicken.

[audion]

Started De-loading this week:


Deload ~ Chest + Triceps
(Time under tension every rep)


Warmup:

Dips (TUT)
Set 1: 5.
Set 2: 5.
Set 3: 5.
Set 4: 5.



Dip bench pushdown + low cable flys
Set 1: 15/50kg + 12/23kg.
Set 2: 15/50kg + 12/23kg.
Set 3: 15/50kg + 12/23kg.
Set 4: 15/50kg + 12/23kg.

DB Chest Press
Set 1: 10/25kg.
Set 2: 10/25kg.
Set 3: 10/25kg.
Set 4: 10/25kg.

Incline DB Press + Incline DB Flyes
Set 1: 10/20kg + 10/10kg.

Set 2: 10/20kg + 10/10kg.
Set 3: 10/20kg + 10/10kg.

Triceps:

DB Skullcrushers + Reverse Cable Bar Tricep Pushdown
Set 1: 16/10kg + 10/20.
Set 2: 15/10kg + 10/20.
Set 3: 15/10kg + 10/20.

Triple Superset
Triangle Bar Pushdown + Rope Extension + Cable Kickback
Set 1: 10/32kg + 10/32 + 10per/14.
Set 2: 10/32kg + 10/32 + 10per/14.
Set 3: 10/32kg + 10/32 + 10per/14.

Duration: 48mins

Still eating at 2400 cal per day. same macros.
follow my food diary on myfitnesspal~ "audion"

[audion]

Now weighing in at 90.1kg | I will be posting a progress shot on my monday weigh in.

23/04:





Deload Shoulders + Calves
(All reps TUT)

Warmup: 20/12.5 x 2.

DB Shoulder Press
Set 1: 10/17.5kg.
Set 2: 10/17.5kg.
Set 3: 10/17.5 + 10/10kg.
Set 4: 10/17.5 + 10/10kg.


Overhead Press Machine
Set 1: 20/30kg.
Set 2: 15/30kg.
Set 3: 15/30kg.
Set 4: 15/30kg.


DB Front Raise + Upright Row
Set 1: 10per/8 + 10/20kg.
Set 2: 10per/8 + 10/20kg.
Set 3: 10per/8 + 10/20kg.
Set 4: 10per/8 + 10/20kg.


Cable Lateral Raise + Cbl br front raise
Set 1: 20per/9kg + 10/18kg.
Set 2: 20per/9kg + 10/18kg.
Set 3: 20per/9kg + 10/18kg.
Set 4: 20per/9kg + 10/18kg.

DB Shrugs
Set 1: 10/20kg.
Set 2: 10/20kg.
Set 3: 10/20kg.
Set 4: 10/20kg.


Highest Delt Raise DB
Set 1: 10/5kg.
Set 2: 10/5kg.
Set 3: 10/5kg.
Set 4: 10/5kg.

Calves:
Various untracked exercises

Duration: 1hr 3mins

[1quick1]

Nailing them macros right on the money.

[audion]

Nailing them macros right on the money.

Yeah I was working 13 hr days last week so I couldn't be bothered posting all the macros, pics etc

This week will be on point with pictures etc

[audion]

Date Night w Girlfriend Tonight.

Dinner - Chicken Burger w Bacon, Cheese, Garlic Aioli & Potato Wedges w Sweet Chilli & Sour Cream.
Tasted so amazing, got the macros very precise.


Low Fat Ice cream w Natural Peanut Butter & Dymatize cookies & cream protein powder (mixed in)


Macros: Disregard the total calories, if you add all of the individual measurements my total cals were 2365. My fiber intake is also between 41-51, so perf.



Deload - Back & Biceps

Warmup: Chin Up's
Set 1: 10.
Set 2: 10.
Set 3: 10.
Set 4: 10.

Single + Dual Row Machine
Set 1: 10/20kg + 10/40kg.
Set 2: 10/20kg + 10/40kg.
Set 3: 10/20kg + 10/40kg.
Set 4: 10/20kg + 10/40kg.
Seal Row

Set 1: 20/30.
Set 2: 20/30.
Set 3: 20/30.
Set 4: 20/30.

DB Rack Pull
Set 1: 10/15kg.
Set 2: 10/15kg.
Set 3: 10/15kg.

Reverse Cable Pulldown
Set 1: 20/16.
Set 2: 20/16.
Set 3: 20/16.

Hyperextensions
Set 1: 15.
Set 2: 15.
Set 3: 15.

Biceps:

Rope Curl + EZ Bar Curl
Set 1: 10/30 + 6/17.5kg.
Set 2: 20/27 + 6/17.5kg.
Set 3: 20/23 + 6/17.5kg.
Set 4: 20/23 + 6/17.5kg.

7's

Set 1: 20kg.
Set 2: 20kg.

Duration: 1hr 5mins

[audion]

Follow me on myfitnesspal for macros. (audion)

~~~~ Weighing in tomorrow/uploading a progress pic ~~~~~

Recommendations of what i should fill my macros with will be followed if posted here or on my IG (teamrenewyou)
Pepper your angus.

[audion]

Weighed in at 89.4kg ~ (dropped 600g for the week, so spot on)

Legs.

Smith Squats: (not inc bar weight)

Set 1: 10/80kg.
Set 2: 10/100kg.
Set 3: 10/100kg.
Set 4: 10/100kg.
Set 5: 10/100kg.
Set 6: 20/50kg.
Set 7: 20/50kg.
Set 8: 20/50kg.

Seated Leg Extension
Set 1: dual: 10/50 sgl: 10/16.
Set 2: dual: 10/50 sgl:10/23.
Set 3: dual: 10/50 sgl:10/23.
Set 4: dual: 10/50 sgl:10/23.

Dual Lying Leg Curl
Set 1: 15/43kg.
Set 2: 15/43kg.
Set 3: 15/43kg.
Set 4: 15/43kg.

Smith Lunges
Set 1: 10per/40kg.
Set 2: 10per/40kg.
Set 3: 10per/40kg.

-----------------------------
Duration: 50mins

[audion]

all pics non tense (obvious) 89.4kg ~







Will post my meals & training later this afternoon

[Eckobird]

Looks like this is working well for you! And your meals look delicious and epic. How do you accurately count nutrients from a burger like that if it's not home made?

Also, I have similar goals, if you don't mind, can you link or give the formula you used to calculate the macros you need? or is it just the one from the sticky

[audion]

Looks like this is working well for you! And your meals look delicious and epic. How do you accurately count nutrients from a burger like that if it's not home made?

Also, I have similar goals, if you don't mind, can you link or give the formula you used to calculate the macros you need? or is it just the one from the sticky

Most of the places I go already have the macros for their burgers on the database, however in instances which they aren't, I observe (I'm quite accurate with weight) all the individual ingredients then add them & make it a meal (if I go there regularly) You can either use the sticky formulas or iifym calculator in google. Good luck bro

[audion]

Zambrero Chicken Bowl


Macros for today.


---- I'll be writing new workouts tomorrow // also bought lots of hnnnggg food tonight so tomorrow shall be delicious

Shoulders
Warmup: 20/12.5 x 2.

DB Shoulder Press
Set 1: 10/30kg.
Set 2: 10/30kg.
Set 3: 8/30 + 10/15.
Set 4: 8/30 + 10/15.

Overhead Press Machine
Set 1: 15/57kg.
Set 2: 15/57kg.
Set 3: 15/57kg.
Set 4: 15/57kg

DB Front Raise + Upright Row
Set 1: 10per/15 + 8/40kg.
Set 2: 10per/15 + 8/40kg.
Set 3: 10per/15 + 8/40kg.
Set 4: 10per/15 + 8/40kg.

Cable Lateral Raise + Cbl br front raise
Set 1: 20per/14kg + 10/32kg.
Set 2: 20per/14kg + 10/27kg.
Set 3: 20per/14kg + 10/27kg.
Set 4: 30per/14kg + 10/27kg.

DB Shrugs
Set 1: 10/32.5kg.
Set 2: 10/32.5kg.
Set 3: 10/32.5kg.
Set 4: 10/32.5kg.

Highest Delt Raise DB
Set 1: 10/8kg.
Set 2: 10/8kg.
Set 3: 10/8kg.

Calves:
N/A

Duration: 1hr 7mins

[audion]

Mr Donut Banana Custard filled w Natural PB on top


Double Hashbrown Cheesey bacon roll burger


This cut feels so easy


Back & Biceps (quicker than usual)

Warmup: 20/80kg.

Palm Grip Lat pull+ Seated Row Mach
Set 1: 15/60 + 12/80kg.
Set 2: 15/60 + 12/80kg.
Set 3: 15/60 + 12/80kg.
Set 4: 15/60 + 12/80kg.

Machine Lat Pulldown + single
Set 1: 10/64kg + 10per/36.
Set 2: 10/71 + 10per/36.
Set 3: 10/71 + 10per/36.
Set 4: 10/71 + 10per/36.

Assisted Pull-ups + Reverse Cable Flyes
Set 1: 10/43 + 20/23.
Set 2: 10/43 + 20/23.
Set 3: 10/43 + 20/23.
Set 4: 10/43 + 20/23.

Hyperextensions
Set 1: 15.
Set 2: 15.
Set 3: 15.
Set 4: 15.

Biceps:

7's
Set 1: 20kg.
Set 2: 20kg.
Set 3: 20kg.
Set 4: 20kg.

Duration: 50 mins

[audion]

 Chest + Triceps 

Warmup:
15-20/20kg x2.

DB Chest Press
Set 1: 8/42.5kg.
Set 2: 3/45kg.
Set 3: 7/45kg. (Last 3 assisted)
Set 3: 4/45kg.

Incline DB Press + Incline DB Flyes
Set 1: 10/30kg + 10/17.5kg.
Set 2: 10/30kg + 10/17.5kg.
Set 3: 10/30kg + 10/17.5kg.

DB Pullover + push
Set 1: 10/32 + 10.
Set 2: 10/32 + 10.
Set 3: 10/32 + 10.

Bench Press (TUT)
Set 1: 15/60kg.
Set 2: 10/60kg.
Set 3: 10/60kg.

Dip bench pushdown + Low Cable Flyes
Set 1: 10/84kg + 12/30kg.
Set 2: 10/84kg + 12/30kg.
Set 3: 10/84kg + 12/30kg.

Duration: 41mins

2nd session:

Triceps:

DB Skullcrush + Reverse Cable Bar Tricep Pushdown 
Set 1: 20/10kg + 10/50. - tut is better
Set 2: 20/10kg + 10/32.
Set 3: 20/10kg + 10/32.

Triple Superset

Triangle Bar Pushdown + Rope Extension + Cable Kickback 
Set 1: 10/64kg + 10/38 + 10per/18.
Set 2: 10/55kg + 10/38 + 10per/14.
Set 3: 10/55kg + 10/38 + 10per/14.

Duration: 1hr

Yesterday :
Biceps

7's
Set 1: 22.5kg.
Set 2: 22.5kg.
Set 3: 22.5kg.
Set 4: 22.5kg.

EZ Bar Close Curl
Set 1: 10/27.5kg.
Set 2: 10/27.5kg.
Set 3: 10/27.5kg.
Set 4: 10/27.5kg.

DB Side Curl
Set 1: 20/17.5kg Per Arm.
Set 2: 20/12.5 Per Arm.
Set 3: 20/12.5kg Per Arm.
Set 4: 20/12.5kg Per Arm.

Preacher Curl
Set 1: 18/17.5kg.
Set 2: 18/17.5kg.
Set 3: 18/17.5kg.
Set 4: 18/17.5kg.

Seated Hammer Curls
Set 1: 20/12kg Per arm.
Set 2: 20/12kg Per arm.
Set 3: 20/12kg Per arm.
Set 4: 20/12kg Per arm.

Duration: 43mins

Will upload various pics throughout the day

[audion]

I've got a Chest cold atm, Posts will resume when i recover!