Holiday 16 week cut log.

[tro90]

I am a long time reader of the site and I am creating this log to keep myself motivated and focused on my cut and hopefully get some support along the way.

I am 16 weeks out from my summer holidays and would like to take my body from an unhappy and sluggish 233lbs (approx 25-28% bodyfat) to 190-195lbs whilst retaining as much muscle as possible.

I am a 27 year old endomorph (bodytype who stores fat easily) who has been lifting weights for 4+ years but with no end goal. Although my training and hours spent in the gym over the years has been consistent, I have been the type who is always starting diets, sticking to them for a couple of weeks (sometimes only days) then falling off the wagon and piling back on the lbs. Although manageable, I have anxiety and slight depression and tend to eat with emotion which has caused me to have a low adherence to following a diet in the past.

I currently work on a 3 shift pattern, alternating between nights, evenings days so I do not have a consistent sleeping, training or eating pattern which defiantly affects my progress but hopefully with accountability to this thread I will be able to focus more on getting better sleep and adhering to my macro goals.

My current stats:
Height: 183cm
Weight: 233lbs
Bodyfat: approx 25-28% (will get measured)

My training week for weeks 1-4 will be*:
Monday: Legs with a quad focus + 10 minutes steady state cardio
Tuesday: Push + Calves + 10 minutes steady state cardio
Wednesday: Pull + Core + 10 minutes steady state cardio
Thursday: 40 minutes steady state cardio (on an empty stomach where possible).
Friday: Lower body + Calves + 10 minutes steady state cardio
Saturday: Upper Body + Core + 10 minutes steady state cardio
Sunday: 30-40 minutes steady state cardio or yoga for active recovery (on an empty stomach where possible).


My Macros at present for the first week are:
Training days - calories 2680 P: 200g C: 290g F: 80g
Rest/cardio days: 2190 P 200g C: 100g F: 110g

I will be using myfitness pal to track calories, and I will not be following a set menu however my daily foods will be similar day to day.

I will in the coming days post the supplements that I am using and my rationale as to why they are being used and I will probably only post once - twice a week.

Wishing everyone a solid week of training

[tro90]

Day one and two going smoothly - feel as if there may be more carbs then needed but the aim is to drop them every week so I must enjoy them when available. All carbs are coming from oats, wholewheat bagels, basmati rice, white and sweet potato, rice cakes or fruit/veg.

My workouts have been good the two days despite being on night-shift 10pm to 8am, I trained the below:
Monday: Legs

Goblet Squat 4x10
Romanian dumbbell DL  4x10
Leg Press 4 sets 10/10/15/20 reps
Superset:
Leg Extensions 3x15
Hamstring Curls 3 x 15
Calve exercise 3x20
Calve exercise 3x20
Heavy Prowler Push 3 lengths up and back track

Tuesday: Push

Dumbell Press 4x10
Military Press 4x10
Incline DB Press 4x10
Cable Crossovers 3x10
Front Raises 3x10
Skullcrushers  3x10
Superset
Cable triceps pulldowns 3x10
Lateral Raises 3x10

The supplements I am taking:
AM with meal 1
125billion Probiotic
Multivitamin
Vitamin D 2500

Preworkout with meal
Matador by anabolic designs - Glucose disposal Agent
Vitamin D 2500
Vitamin B complex
Vitamin C

bedtime
Zinc & Magnesium
Melatonin 10mg (only when I come home from nightshift)

I am going to add Glutamine for gut health and a pre-workout in the coming weeks. I have whey protein also but will only be using it when I am short on time or need to bump up my protein intake.

[tro90]

229.5lbs this morning.

I took yesterday (Wednesday) off from working out instead of today and I am training the below in the next hour:
My calories yesterday were 2190 P 200g C: 100g F: 110g.

Workout Pull

Barbell Row 4x10
Lat Pull down 4x10
T-bar row 4x10
Close-grip Pulldowns 3x10
Cable Row 3x10
Lower Back extension 3x10
Superset
Barbell Curls 3x10
Hammer Curls 3x10
2x core excercise 3x15
10 minutes steady state on threadmill.

Energy is low due to working night shift and not getting adequate sleep but motivation is high, so on wards and upwards!

[tro90]

Overall body is starting to feel the weeks workouts, DOMS all over and legs still a bit heavy and sore in adductors but pushed on anyway with today's leg workout.

Workout Lower
Leg extension 4x8
Back Squat to box 4x8
Romanian barbell DL 4x8
Hexbar Deadlift 4x8
Lying Leg Curls 3x8
Leg Press 3x8
Calve excercise 3x8
Heavey Prowler Push 3x2 lenghts
10 minutes steady state on exercise bike

Calories 2680 P: 200g C: 290g F: 80g

Tonight is my last nightshift for another 2 weeks so I expect training to improve and weight to drop more over the next 2 weeks!
I will post some progress pictures eventually when I feel a bit more comfortable with them.

[tro90]

228.5 lbs today, delighted with the steady drop in weight every week. Back to a somewhat normal sleep pattern for the next 2 weeks so expecting bigger improvements.

Today's workout:

Workout Upper

Bench Press 4x8
Barbell Row 4x8
Military Press 3x8
Wide-grip Pull downs 3x8
Incline DB Press 3x8
Superset
1arm Cable or DB Rows 3x8
Straight-arm Pulldowns 3x8
10 minutes steady state cardio on threadmill 6km speed.

I originally said I was only going to post once or twice a week but I am finding the daily accountability useful so I may stick to daily posts.

Going to have homemade chiken fajhitas tonight and fit them into my macros of :calories 2680 P: 200g C: 290g F: 80g.
Calories coming down slightly as of tomorrow!

Have a good weekend!

[tro90]

Today's morning weight: 226.8lbs

Todays workout:
Mobility stretching + foam roller
30 minutes on an incline treadmill @ 6kph
5 x 10 meter 75kg sled pulls with rope (sitting on floor and pulling sled) with a push of sled back to start every set. 1 minute rest between sets.
3x 5 flips of a 60kg tyre suppersetted with 20 seconds battle ropes. 1 minute rest.


Calories for the coming week:
Training day calories 2612 Protein: 195g Carbs: 278g Fats: 80g.
Rest/cardio days: 2190 P 200g C: 100g F: 110g

1 week down! 15 to go.

[tro90]

Today's weight: 226.7

Felt as if I needed an extra day off weights so I did the following:

40 minutes incline threadmill 6kph
10 x hanging leg raises superset with 10 cable crunches
3x20 Russian twists
10 minutes incline threadmil


Heavey legs session tommorow!

[tro90]

Today's weigh-in: 224.7lbs.

Todays workout:
10minutes on threadmill 6kph
hammer Stenght Machine Press 3x10
Dumbell Press 4x10
Dumbell overhead Press 4x10
Incline DB Press 4x10
Cable Crossovers 3x10
lying cable flies 3x10
Front Raises 3x10
Skullcrushers 3x10
Superset
Cable triceps pulldowns 3x10
Lateral Raises 3x10

15 minutes on incline threadmilll level 4 @ 6.5kph

2612 Protein: 195g Carbs: 278g Fats: 80g

I've added a pre-workout called Bring the chaos by chaos crew. and I'm going to add a fat burner next week, just looking around to see what the best one is for me.

[tro90]

Todays weight: 224.1lbs

Todays workout was done after 2 eggs for breakfast.

40 minutes on incline threadmilll level 4 @ 6.5kph
10/20/30 russian twists with 5kg plate supersetted with 10 crunches
10x weighted crunches on hammerstrength machine
5 rounds of sled pushes 100kg

10 minutes cool down on threadmill 5kph

Target calories for the day: 2190 P 200g C: 100g F: 110g
Coming from steak for 3 meals, avacados, nuts, peanut butter, eggs and whey. Carbs coming from basmati rice and oats.

Feeling great!

[tro90]

Today's weight: 223.8

Today's workout was heavy in terms of RPE using max weight on each exercise.

10 minute incline on threadmill 6kph
Goblet Squat 4x10
Romanian barbell deadlifht 3x10
Romanian dumbbell DL 4x10 with air squat in between sets of 10.
Leg Extensions 3x10
Lying hamstring Curls 3 x 10
Calve raise 3x10

15 minutes incline threadmill 6kph


calories 2612 Protein: 195g Carbs: 278g Fats: 80g

[diesel_3]

Following!
We have similar stats and similar falling off the wagon circumstances (who doesn't?)
Definitely helping motivate, keep it up!

[tro90]

Following!
We have similar stats and similar falling off the wagon circumstances (who doesn't?)
Definitely helping motivate, keep it up!

Hey Diesel, Good to see your following and hope you're smashing your goals!

I've had a quiet few days by not posting here as I've been a bit busy keeping up with work, college work and working out in my available spare time.

Current weight: 222.9

I had a bad night Saturday where I went out and had a couple too many drinks, ended up very hungover the next day and did not train. Made up for it Monday by having 2 training sessions and an hour of cardio! Happy with the weight loss up to now but it does seem to have stalled a bit since then - which is good as I can encourage my body to now focus on losing just body fat.

My training day calories are now at 2500 C: 250g P 195g and fat 80g
Cardio/Rest days are the same as previous.

My Post workout cardio is gone to 20 minutes steady state and my cardio day has gone to 45 minutes.

I am enjoying the linear progression with the cardio every week and the resession of the calories in the form of carbs. I found for the first 2 weeks I was almost forcing myself to eat more carbs, this week its a lot easier and my digestion is a little bit better for it.

I've added ZMA and 5mg of melatonin to help my sleep quality. Both very effective and the dreams are intense ha ha!

[tro90]

Todays weight: 223

Todays workout

10 minutes incline threadmill 5kph
Foam Roll and general warm up/stretching
Hammer strength machine Flies 4x10
Hammer strength Machine Press 4 x 10
Assisted Dips 3x8
Dumbell Press 4x10
Incline DB Press 4x10
Cable Crossovers 3x10
Front Raises 3x10
Skullcrushers 3x10

Superset
Cable tricep pulls 3x10
Side Lateral Raises 3x10

20 minutes steady state on incline treadmill 6pkh.

Had a bad morning with regards to food-choices, didn't have breakfast and did not go to work prepared. I ended up overeating on my first break. My calories should add up to the desired 2500 though!

[tro90]

Today's weight: 222.9

Today I took a day off weights to focus on getting my body ready for a weekend of training!
25 minutes incline walk on treadmill
5 minutes of 10/20 intervals on the assault bike
3 minute row on concept 2 rower
10 minutes incline walk
45/15 interval sprints on treadmill for 10 minutes

Tri-set with 1 minute rest between sets
3x20 hanging leg raises
3x20 cable crunches
5/side x3 cable woodchops

With regards my diet, today I've been trialling something new and approached the day with low carb Calories: Carbs: 40g Protein: 195g Fats: 110g

3pm Tomorrow I plan to train a heavy leg and arms session to deplete my muscles further and I will be eating next to no carbs until post workout. My carbs will be then back loaded to 300grams for the day and my fats will be reduced to 40grams, protein will stay the same.

Hoping this will give my body a kickstart!

From tomorrow I will increase my post workout cardio to 25 minutes steady state for the week ahead.

Have a good weekend!

[tro90]

Weight Saturday morning: 220.2
Weight today: 221.4 after reintroducing carbohydrates

Had a monster legs and back workout yesterday and then a heavy carb up for the rest of the evening!

5 minute stairmaster 5 minute incline treadmill
3x15 leg extension
3x10 leg adduction machine
3x10 stiff leg deadlift
3x10 leg extension heavy
3x10 legpress squat stance

Superset
3x wide grip lat pull down
3x10 goblet squat

3x10 cable pull machine

superset
3x10 close grip pull down
30 second wall sits

6x rounds sled pushes 110kg with 10 air squats between sets and 2 minute rest.
25 minutes incline threadmill 6.5kph



This morning I done 45 minutes fasted cardio on a threadmill incline walk and the below core.
Tri-set with 1 minute rest between sets
3x20 hanging leg raises
3x20 cable crunches
5/side x3 cable woodchops

Todays macros are 2130 P 195g C: 90g F: 110g

For the coming week my macros will be:
Training days: cal: 2460 Carbs: 240g Protein 195g Fats: 80g
Leg days: Cal: 2500 Carbs 250g protein 195 and fats: 80g
Rest day Calories 2130 P 195g C: 90g F: 110g

Post workout cardio is increased to 25 minutes steady state.

Here are my pictures from this morning! long way to go! 13 more weeks to the holiday

[tro90]

Today's weight: 219.8lbs

Todays workout: Push

10 minutes incline threadmill 6kph
Hammer strength push machine 3 x10
Assisted Dips 3x10
Incline Cable Flyes 3 X 15
Pec-Dec 3 X 15
Incline Dumbbell Press 3 X 10
Decline Machine Chest Press with a pause at end 3X10

Arnold Press 3x10
Front raises 3x10
Side raises 3 x10

Rest: 90-120 seconds
tempo: 3-second negatives

Sled Pushes 3 rounds
25 minutes incline threadmill

[tro90]

Todays weight: 219.7lbs

Todays workout
10 minute warm up incline threadmill 6kph
Warmup/Activation
Lower Back extension 3x10
Assisted pull up 3x10

Widegrip Cable Pulls 4x10
Barbell Row 4x10
Lat Pull down 4x10
Cable Row 4x10

Superset
Close-grip Pulldowns 3x10
Hammer Curls 3x10

Barbell/straight bar cable curls 3x10
Standing heavy calve raise 3x15

25 minutes steady state on incline treadmill

Back on the dreaded nightshift so my sleeping pattern is all over the place. Feeling like I have jet lag but will have to just keep the head down and get through the week!

Calories for the day: 2460 Carbs: 240g Protein 195g Fats: 80g

[diesel_3]

It's coming along!
You have a good base, keep grinding...slow and steady!

[tro90]

Thanks mate! This blog is definitely keeping me accountable.

[tro90]

Today's weight: 220.2

No weight training today as I feel like I need a rest day.

40 minutes incline threadmill 6kph and 5 minutes of 10 sec on 10 sec off sprints at 13kph on an empty stomach.

Core work -
plank 2x30 sec with me ball slams
Cable wood chops 3x10 per side
Russian twists with 8kg med ball 3x20

Calories are 2130 carbs 90g fats 110g and protein 195g.

Heavey Legs tommorow.....complete rest day Friday with a 60 mins deep tissue massage and then a full weekend of training. Carbs will be as close to zero as possible Friday.

[tro90]

Today's weight: 218.9

Today's workout:

10 minute stair master
Foam rolling and warm up
Hammer Strength Hip Adductor 15/12/10/8
Hammer Strength Hip Abductor 15/12/10/8
Hamstring leg curl 3x10 - light weight
Leg extension 3x10 - light weight
Straight leg Deadlifts 2x10
Deadlifts 2x10
Leg extension 25/20/15/12/8/6 and a dropset of 20 at end

Superset
Hexbar deadlift 3x10
Smith machine stiff leg deadlift 3x10

Farmers carries with drop and lift at turning point 5x up and down 10meters

Legress 100kg 2x10

Heavey seated 1 leg calf extension 3 x10
2 leg calve on leg press 10/10/8 and a dropset of 20 at end

5x up and back 10m sled push with 100kg
15 minutes incline walk and 10 minutes spin bike - steady state.

I slightly tweaked my knee when training today and felt serious discomfort on the leg press and on the treadmill - that is why i reverted to the bike. Hopefully nothing serious and just some wear and tear.

Absolutely dead after the workout, sat in the car for about 20 minutes after not able to move! In to do a night shift tonight at 10pm, big rest day tomorrow and off work till Tuesday so big focus on training over the weekend.

[tro90]

Today's weight: 220.1

There seems to be a big fluctuation in my weight this week, I am putting it down to working nights and eating in the middle of the night.

Today was a rest day with a thai massage.. The massage was very intense and I feel I will really benefit from it. Going to have a warm bath with Epsom salts before bed to help further with recovery.

Looking forward to a good nights sleep tonight and a good solid workout tommorow! Instead of doing post workout cardio I am going to do 30 minutes fasted in the AM and train weights in the PM. Saturday I will be doing a 45 minute spin class on an empty stomach.

My macros for today are Calories are 2130 carbs 90g fats 110g and protein 195g. i was going to do zero carbs, but I feel the carbs that I am eating will aid with my recovery....Fruits and veg!.

Have a good weekend!

[tro90]

Today's weight: 220.0 - bit disappointed with the number but feel I look slimmer in the mirror so all is good!

Today's workout
FASTED
20 minutes on stair master and 20 minutes on incline treadmill 380 calories

Drove 2 hours to a gym to train push with a friend in one of the best gyms in Ireland.
Absolute brilliant session.

For the coming week my macros will be:
Training days: cal: 2375 Carbs: 230g Protein 195g Fats: 75g
Leg days: Cal: 2475 Carbs 250g protein 200 and fats: 75g
Rest day Calories 2000 Carbs: 75g Protein: 200g F: 100g

Post workout cardio bumped up to 30 mins
Cardio days will be: 5 minutes tabata 20sec on 10sec off on assault bike 20 minutes incline treadmill and 10 minutes of 1 on 1 off sprints or a 45 minute spin class.
On a Saturday going forward I will be copying today's 40 minute cardio on an empty stomach and training weights in the afternoon.
I'm also setting a daily goal of 10k steps. I usually reach or exceed this anyway with work but need to make it an everyday thing.

[tro90]

Todays weight: 218.7

Today I done a 45 minutes HIIT spin class followed by 3x10 hanging leg raises and 3x20 ab crunch machine on an empty stomach.
Brought the dog for a 5k walk.

My calories went slightly over on the carbs. I overate by 50g carbs but compensated by eating less fat and still hit the calorie goal of 2000.

Big Leg day tomorrow and I will make an update on my progress pics when I take them in the morning.

[tro90]

Today's weight: 218.1 (217 I'm coming for you :P)

Today's workout:
10 minutes stair master
Foam roll whole body

Hammer strenght adductor machine 3x10
Calve raises on leg press 3x10
Romanian deadlift 3x10 with hyperextensions in between sets
Barbell good mornings 2x8
Leg extension 3x12
Lying leg curl 3x10
SUPERSET 1
Leg Press 3x10 with 4 second negatives
10m farmers carry with hexbar 110kg
SUPERSET 2
Hexbar deadlifts 3x10 110kg
Barbell Squats 3x10 60kg

Prowler sled pushes 40kg, 80kg, 100kg,120kg, 150kg, 120kg, 100kg, 80kg, 40kg

10minutes incline threadmill
15minutes stair master
5 minutes bike

Here are my up to date pics. Not overly excited with them given the work I am putting in, but feeling like I'm definitely on the right track.

[tro90]

Todays weight: 217.4

Woke up very sore today so took a rest day. Done a 4k walk on an empty stomach to start the day and loosen out!

Calories 2000 Carbs: 75g Protein: 200g F: 100g

[tro90]

Todays weight:217.6

Had to dig deep this morning to get up and get food into me and go training. Really wanted to take a rest day but fought through it and ended up having a really good workout.

Todays workout: Push

10 minute incline threadmill
Bench Press 4x8 60kg 70kg 80kg 85kg
Hammer strength flat press machine 3x8
Machine Fly 3x8 and a drop set of 10 on last set
Pec dec with 2 second squeeze and slow negative 3x10
Superset
Incline Dumbbell Press 3x8
Dumbell Fly 3x10

Triset
Cable Cross over 3x10
Hanging leg raise 3x15
Side latteral raises 3x10

Cable tricep pushdown 3x8 with a dropset of 10 on last

25 minutes incline threadmill*
*I've decided to keep my cardio at 25. If i stall I will start adding in more HIIT as i feel anything past 25 is too much for me.

[tro90]

Today's weight: 217.4

Today's workout:

15 minutes on stair master moderate pace and focus on contracting calves, hamstrings and glutes. Pause machine every 5 minutes for 45 seconds to drop heart rate and then go again.
20 minutes incline level 5 treadmill @ 6 - 6.6kph
10 minute on stair master @ faster pace

total of 390 calories burned on the machine screens

Full body stretch and foam roller with 3x30 second planks in between stretches.

Calories for the day: Cals 2000 Carbs: 75g Protein: 200g F: 100g


I have a family wedding to attend this Saturday with a pre-party tommorow.
In order to facilitate this I will be doing a 45 minute spin class tomorrow fasted in the AM and training weights mid day. I will train Saturday morning as per usual with 25 minutes post cardio and take Sunday completely off, or get in some active rest in the out doors, as I expect to be hungover.

I plan to count calories as best I can and I will be saving as much carbs as I can throughout the day for the meals and drinks @ the wedding to ensure I don't go too far over. I will be drinking vodka soda water and lime for the most part.

This was always part of my 16 week plan along with a music festival mid June and another wedding the end of June.

[diesel_3]

Nice work. If you put your progress photos together you can really notice the difference.
Why not use the family wedding as a refeed and just reschedule one you might have had at home instead?

[tro90]

Nice work. If you put your progress photos together you can really notice the difference.
Why not use the family wedding as a refeed and just reschedule one you might have had at home instead?

Thanks for the message, It's sort of what happened in the end anyway haha! We had a free bar so all plans went out the window. I spent all of Sunday getting sick and not able to eat anything for the day, ordered pizza to get some calories in. Spent all of Monday still recovering and not eating right due to throwing up all day the previous day and my gut being all over the place. I was back on track today but was not tracking calories - from tomorrow on calories will be tracked and everything back to normal. -

I trained yesterday, Push, but my workout was not good at all. Back day today and hoping for an improved workout! I twisted my knee on the dancefloor so cardio is a bit of a struggle right now so going to have to try lift a bit heavier and do some cardio on the spin bike! HAHA!

I did not weigh myself since the last check in here but I'm defiantly after gaining some water weight as I look a lot puffier then before the wedding. Onward and upwards now!

Unfortunately Ya can't be a rock star and an athlete at the same time :P