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Thread: 3 ½ Month Cutting Results
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04-17-2014, 05:49 AM #1
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04-17-2014, 05:59 AM #2
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04-17-2014, 06:09 AM #3
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04-17-2014, 06:33 AM #4
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04-17-2014, 06:42 AM #5
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04-17-2014, 06:43 AM #6
- Join Date: Mar 2014
- Location: Portland, Oregon, United States
- Posts: 1,130
- Rep Power: 1092
Textbook! Congrats OP! That is how it's done! 37 pounds in 3.5 months is dedication, plain and simple dedication.
Edit: Mirin your Costco pack of sunscreen.40+ Crew
Back Surgery Crew (crushed disc replaced at L5/S1)
Starting Weight Upon Restarting 262lbs (1/2/14) ---> Goal is 215 10-12% BF
Ripped Cocktail (Lecheek) Review & Log
http://forum.bodybuilding.com/showthread.php?t=161282963
Controlled Labs Purple Wraath Cotton Candy Review & Log
http://forum.bodybuilding.com/showthread.php?t=162140091&p=1249876271#post1249876271
ErgoBlast by ErgoGenix review
http://forum.bodybuilding.com/showthread.php?t=162140261&p=1249879921#post1249879921
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04-17-2014, 06:44 AM #7
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04-17-2014, 06:56 AM #8
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04-17-2014, 06:56 AM #9
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04-17-2014, 06:58 AM #10
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04-17-2014, 07:41 AM #11
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04-17-2014, 07:54 AM #12
This is very motivational, a little insight as to your routine/diet would be great! I'm currently 180lbs myself trying to get down to my goal of 160, from a long road of 250lbs, i seem to have hit a plateau right now, my diet isn't as strict as it was when I began my journey but i should still be losing weight at 2000kcals/day.
cheersLast edited by denobese; 04-17-2014 at 07:56 AM.
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04-17-2014, 10:27 AM #13
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04-17-2014, 10:46 AM #14
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04-17-2014, 11:14 AM #15
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04-17-2014, 11:53 AM #16
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04-17-2014, 12:19 PM #17
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04-17-2014, 12:30 PM #18
Nice work, but how ?
NASM Certified
Been lifting for a little over 3 years
Bench 275lbs 1RM
Squat 320lbs 1RM
Deadlift 455lbs 1RM
Basketball (Wasn't that good but I played for years) Boxing (Some experience under a year) MMA (Hoping to sign up by Spring 2014)
Almost everyone that knows me in person likes me.
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04-17-2014, 12:47 PM #19
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04-17-2014, 02:54 PM #20
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04-17-2014, 03:02 PM #21
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04-17-2014, 05:06 PM #22
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04-17-2014, 05:08 PM #23
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04-17-2014, 05:14 PM #24
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04-17-2014, 05:37 PM #25
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04-17-2014, 05:42 PM #26
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04-17-2014, 05:42 PM #27
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04-17-2014, 05:49 PM #28
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04-17-2014, 05:54 PM #29
Thank you everybody for the positive feedback!
6'1
For starters, the first two and a half months of my diet consisted of a well structured PSMF written by Lyle McDonald. With 2014 approaching I felt the need for a fresh new start, which in turn helped give me a fresh mindset going in.
January 1st - March 16th consisted of a PSMF.
A link and all the details to that thread can be found here.
In a nutshell, the first two and a half months consisted of a bare essential nutrient/minimum caloric intake (around 800-1000 calories). The diet required protein (.82 grams per pound of bodyweight), essential fatty acids (EPA/DHA) and micronutrients. Carbohydrate and fat intake were limited to less than 20 grams per day. This was ran in two week cycles which included a weekly reefed, and was followed by a week at a normal (-500 calorie) deficit. My intake during the smaller deficit was around 2100 calories. Protein intake was set to .82g/lb of bodyweight and fats to .45g/lb of bodyweight. The remaining intake was used on carbohydrates, since my body functions better on higher carbs.
My routine (ICF 5x5) seen a reduction in frequency which fell from 3 times a week to 2-3 times a week (One day on, two days off), and there was no cardio included in the two week cycles of the PSMF.
During the weeks at a normal (-500 calorie) deficit, I included LISS incline walking. Incline walking is personal preference as it's easy on the body, and burns an efficient amount of calories.
March 16th - April 16th
The last month has included a normal (-500 calorie) deficit with about 40 minutes of LISS cardio (Incline walking) each and everyday.
As far as supplementation goes, the first two and a half months included an EC stack which crushed my appetite during the PSMF. The last month consisted of a Yohimbine HCl/Caffeine/L-Tyrosine stack, which is the recommended stack used in Lyle McDonald's Stubborn Fat Loss Solution.
That's pretty much it."He who is not courageous enough to take risks will accomplish nothing in life." - Muhammad Ali
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04-17-2014, 06:01 PM #30
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