My cut from 235lbs to 207lbs [14 weeks]

[Cnsn08]

Thanks!

I did fullbody for about 2-years before doing upper/lower for about another 2 years. Used very little isolation movements the first years, it was almost entirely compounds. WS4SB was one of my favorite routines. I had been working out for ~4-5 years when I started experimenting with higher splits and PHAT-routines.

Firstly,thank you for answer man..
You use the WS4SB program when you intermediate levels right? and Which one do you suggest ? (WS4SB II or III ..)
Because WS4SB is good for Atheletes too and When i'm intermediate level,i think the use this method.

[TheJizzle]

Yes, exactly.

There wasn't a III at that time, so i think it was WS4SB II.


A couple of shots from yesterday:





I am at 200 at the moment and just cruising for a bit on this weight using carb cycling for the first time in my life (just to try it out - anybody with good experiences?) and trying to regain some of my former strenght without putting on fat at the beginning. I think i will give this aaproach a couple of months and then begin to increase calories if nothing happens.

[TheJizzle]

I am at 200 at the moment and just cruising for a bit on this weight using carb cycling for the first time in my life (just to try it out - anybody with good experiences?) and trying to regain some of my former strenght without putting on fat at the beginning. I think i will give this aaproach a couple of months and then begin to increase calories if nothing happens.

bump

[TheJizzle]

Update:

[martindaman]

good god you're massive!

GJDM!

[TheJizzle]

Thanks

[TheJizzle]

Just over 200lbs

[TheJizzle]

Some updated before/after now my cut is done.

80kg->108kg->94kg->91kg

Sjovt nok er mine arme ca. 2-3cm mindre nu, end de var på 108kg.


80kg->108kg->91kg

[ItzJesusp]

good job keep it up 7 years wow, i was thinking it would take me at least 3 to look like Lazar Angelov lmao

[TheJizzle]

slowly putting some mass on at the moment. Weight is my up to 207lbs. I am gaining ~2lbs a month and planning to proceed till I hit ~220 and then cut a bit down again.

[cirion0000]

Question.. Do you think I am on the right track to do a very slow bulk to 220-240 lb and accept getting a bit fat along the way and cut like you did if aesthetics is eventually my goal? Do you regret being overweight at all for a long time then cutting down? It seemed to work well for you. I am tired of trying to always be lean and think I need to accept just getting a little overweight for now, get strong and huge, then cut down once I get my lifts up to big numbers like you did (you said what, something like 405 bench and what were your squat and deadlift numbers? Want some kinda goal to shoot for. Thanks big guy and good job )

Been training (only fairly seriously for maybe a year) but in total for two years now with my current numbers in signature. Not amazing, so I know I got a long ways to go. I'm more serious now than ever though. I just train primarily powerlifting style so I focus just on bringing my max squat,dead,bench up in # (though I do a little chin ups and DB rows and a few other things now and then also).

[TheJizzle]

In the end it comes down to whether your are happy being at higher fat percentage for a while to attain a goal further away or if dislike having that look too much.

I am very happy about the road I chose, and I dont believe I would have been anywhere near my current strenght or size had I tried to keep it very lean all the way. I was never unhappy about my shape even when I was near 240, i was just happy about the weight I was able to lift. You have to find a way that makes you happy both inside and outside the gym.

I think your numbers are very decent for your training time! Just keep pushing, bro.

[cirion0000]

I agree, lifting the big numbers is really exciting, I was always depressed trying to stay lean and not get increased #'s Being lean is awesome too, but I really am convinced you can't have it both ways without building the mass first at least. A lot of people think the author of "Leangains" is awesome and don't get me wrong he has great strategies for getting and staying lean, but the one thing many people fail to realize... if you actually read his life story, he already got big and strong BEFORE staying lean all the time (he did his share of dirty bulks too!)

[nathangreen]

Really awesome progress and physique man! Only slight critique i can think of is hammy's look lacking. Perhaps its the pose, but the way you're doing it i would expect to see a bit more roundess and protrusion to hams compared to glutes.

Post up your full modified PHAT if you don't mind. I like the idea of that 2+4

[TheJizzle]

I agree, my hammies are indeed lacking. And thanks!

It would be something like this:

Day 1: Power lower
Squat
Romanien Deadlift
Bulgarian split squat
Leg press
Lying leg curl

Day 2: Power upper
Bench press
Military press
Pullups
Bent over rows
1-2 iso [biceps, triceps, side delt, etc)

off

Dag 3: Volume: Chest + biceps
Benchpress
Db incline benchpress
Dips
Cable fly
Barbell curl
Db hammer curl
Rope curl

Day 4: Back
Pullups
Pulldowns
Bent over row
Seated row
Lever pullover

Day 5: Delts + triceps
Db shoulderpress
Side laterals
Rear laterals
shrugs
CG Benchpress
Rope extensions

Day 6: Legs
Squat
Bulgarian split squat
Legpress
Stiff legged DL
Leg curls

Abs & Calves every other day.

[TheJizzle]

Latest:

4x150kg slow ecc squat


2x165kg bench







Leg striations are fading, but I think I have added some thickness to the legs while maintaining a decent form.