Currently 195 lbs at about 10% BF, goal is 175-180lbs at 6% BF in 30 days...
Well today I begin my hardcore cutting routine. Here is the Projected Schedule. I will lower carb intake and up protein even more after 2 weeks. Probably will have a refeed carb day once a week. Currently about 2100-2300 cals a day.
9:30 - Wake, 30 G Whey Protein (25 mg Ephedra, 200 mg Caffein, and 1000 mg Green Tea Extract)
9:55 - 10g BCAA?s
10:00 - 4.2 Mile Walk
11:15 - 1 Cup Oats, 1 Scoop Muscle Milk (500 mg Sesamin, 1 multi Vitamin, 3000 mg Fishoil)
2:00 - Steak and eggs or (equivelent Protein Meal), Veggies
5:00 - Can of Tuna or (equivelent Protein Meal), Veggies, (500 mg Sesamin, 1 multi Vitamin, 3000 mg Fishoil)
5:00-7:00 - 10 g BCAA?s
7:00 - 30g of Whey, 1 piece of fruit
7:30 - (25 mg Ephedra, 200 mg Caffein, and 1000 mg Green Tea Extract)
8:00 - Workout, 25 g BCAA?s and 25 g Simple Carb Drink
10:15 - Post Workout Shake (40g protein, 40g Carbs)
11:30 - Meat and Brown Rice and Barley or (equivelent Protein and Carb meal), Veggies, (500 mg Sesamin, 1 multi Vitamin, 3000 mg Fishoil)
2:00 AM - Bedtime
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04-03-2007, 12:59 PM #1
- Join Date: Apr 2006
- Location: Los Angeles, California, United States
- Posts: 4,013
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Extreme Cutting Diet and Routine for the next 30 days
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04-03-2007, 01:04 PM #2Currently 195 lbs at about 10% BF
Your goal should be to get to 10% body fat in the next 60 days.I was gonna rip his heart out. I'm the best ever. I'm the most brutal and the most vicious and the most ruthless champion there's ever been. No one can stop me--Lennox is a conqueror? No, I'm Alexander. He's no Alexander. I'm the best ever--there's never been anybody as ruthless. I'm Sonny Liston, I'm Jack Dempsey; I'm from their cloth. There's no one like me. There's no one that can match me. My style is impetuous; my defense is impregnable; and I'm just ferocious, I want your heart.
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04-03-2007, 01:25 PM #3
I can see from your avatar you now how to diet and train. so thats good.
but I would have to say that your around 14-15%BF I know your legs dont have a lot of fat but your arms back and abs are covered thick.
that beeing said I do believe you could get to your goal but the diet is going to be hell good luck.Its not the size of the dog in the fight,
it's the size of the fight in the dog.
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04-03-2007, 01:31 PM #4
- Join Date: Apr 2006
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haha, no I am really about 10% fat right now. I just ate and have the whole "bulged belly looking fat look" on purpose in order to make it look more extreme at the end of the 30 days. Plus I am holding alot of water right now from creatine Bloat and such.
I'll lose 5 lbs in water weight my first couple of days.
Here is how I look Flexed. All shot today. Trust me. I can tell my bf by just the mirror to at least 1%, I have been as low as 5.5%Last edited by vipergq; 04-03-2007 at 02:45 PM.
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04-03-2007, 01:44 PM #5
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04-03-2007, 01:46 PM #6
- Join Date: Apr 2006
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No, I just wanna do it in 30 days to see how extreme I can go. Plus I'll be going to a pool party in Vegas on May 5th so I figure that would be a good date.
I am actually a professional full time Photographer.
www.kadenphoto.com
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04-03-2007, 01:48 PM #7
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04-03-2007, 01:49 PM #8
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04-03-2007, 02:01 PM #9
hell bro you just dropped 5% of you BF in one day at that rate you should be good by the end of the week. LOL.
that was a trip I have never seen any one look that soft and then the next day or so be that tight but good work on the deception. I did 16lbs in 30 days
and gained 1/4" on my arms and actualy got stronger but the diet was a bitch so good luck.Its not the size of the dog in the fight,
it's the size of the fight in the dog.
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04-03-2007, 02:06 PM #10
Hey buddy, your avitar looks awesome... what were you there - 6-8% bf?
Yeah, you are not 14-15% bf. I'd say you're between 10-12% at the most.
I seriously think you look just about the same as I did when I started my cut 6 weeks ago. I went from 158 lbs 11-12% bf to 151 lbs 8-9% bf. You probably know what you're doin (this was my first cut), so I'm sure you'll reach that goal. Though, I would think it would take you about 6-8 weeks not 30 days, but I could very well be wrong. Either way 30 days from now I'm sure you're gonna look good. Good luck with the cut, bro!"Classic case of 'guy on the ground.'" (David Wain, Role Models)
"The main reason I lift is because God wants me to." (me)
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04-03-2007, 02:28 PM #11
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04-03-2007, 02:37 PM #12
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04-03-2007, 02:39 PM #13
- Join Date: Apr 2006
- Location: Los Angeles, California, United States
- Posts: 4,013
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Well, my workout is at night unfortunately so I revolve my carbs around that. I don't purposely do it, but it doesn't matter as much as people seem to think. After my workout, I will be utilizing everything I take in pretty efficiently.
I'll probably switch my Cardio and Workout around when I get closer to the date.
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04-03-2007, 06:44 PM #14
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04-03-2007, 10:40 PM #15
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04-04-2007, 01:00 AM #16
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04-04-2007, 06:10 AM #17
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04-04-2007, 11:46 AM #18
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04-04-2007, 12:03 PM #19
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04-04-2007, 01:33 PM #20
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04-05-2007, 05:19 PM #21
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04-06-2007, 11:22 AM #22
- Join Date: Apr 2006
- Location: Los Angeles, California, United States
- Posts: 4,013
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Everything is going perfect so far, Its only been 3 days, but diet has not strayed 1 bit, walk in the morning kinda sucks, but my workouts are super intense even on the lower calories.
Keep in Mind, I just gain almost 20 pounds in 2 months prior to going on this cut diet (alot of water as well) but alot of muscle and minimal fat.
So I thought quickly adjusting to the low calories was going to be really draining.
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04-06-2007, 11:29 AM #23
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04-06-2007, 11:49 AM #24
- Join Date: Apr 2006
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Diet is up top and so far pretty much stuck to it. I alter what type of meat or protein source all the time, IE Steak for Chicken, Salmon for Tuna, ect.
My workouts right now are just High intensity supersets with 3-5 excercises with short breaks.
Here is an example of a workout.
Bench press: set of 10
Bent Over Row: set of 10
Bar Dips: til Failure
Decline Sit Ups: Failure
Lat Pulldowns: set of 10
All with relatively no breaks between excercise and a 2 minute break after all of them. I repeat 4-5 times.
After I would pick a couple other excercises and just superset them,
Last night I did Curls and Side lateral raises, 5 sets each.
I change the excercises everyday, but try to keep the heart rate and intensity up at all times. (I chug down a gallon container of water with 25 g BCAA's and 25g Gatorade and 15 g Glutamine to slow down muscle breakdown)
Post workout shake is 40g Protein, 40g carbs
Hope that helps
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04-08-2007, 12:50 AM #25
- Join Date: Apr 2006
- Location: Los Angeles, California, United States
- Posts: 4,013
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Skipped my walk yesterday, but kept food pretty good. Just lost one of my meals.
Today workout consisted of:
Deadlifts: Warmup set
3 singles at 95% of Max 1RM (385 lbs)
3 sets of 8 at 65% of Max 1RM (295 lbs)
5 Supersets of Squat, Cleans, and Military Press, all with 30 second breaks
Squat: set of 10 (225 lbs)
Cleans: set of 12 (155 lbs)
Military: set of 12 (105 lbs)
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04-08-2007, 12:51 AM #26
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04-08-2007, 03:53 AM #27
Great thread!
Can't wait to see the end result!Not only are my muscles big but they've got more layers of fibras n **** than other peoples. Just the other day my man J-Bomb thought he was cokcy **** since hes pretty damn jacked too put he aint got **** on me. We set up some weights in my backyard, topless in this weather, real man **** here son, no time for pussy assed health spas, i schooled his ass, should have seen his eyes, couldnyt believe the kinda sh21t i was lifting.
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04-08-2007, 05:47 AM #28
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04-09-2007, 12:05 AM #29
- Join Date: Apr 2006
- Location: Los Angeles, California, United States
- Posts: 4,013
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Woke up and did cardio today.
Food was a little wierder today, but not anywhere near as bad as I expected for easter sunday dinner.
Dinner consisted of Ham, Salad and Mashed potatoes and gravy.
About
30g fat
75g carbs
65g protein
~850 calories
Skipped Workout today.
Back on track tomorrow with update photos coming on the 10th.
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04-09-2007, 12:15 AM #30
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