I am about to start a 12 week cutting program. I took my before pictures last Friday. I ordered all my supps from BB.com I just finished my bulking phase. Now I'm at 200 lbs 18% Fat <---Uggg. So now I'm going with a cutting stack:
Zero Carb Isopure Protein
MHP DREN
SciVation Xtend
MAN Vaporize
GNC Mega Men Multi
I printed out my program and plan to follow it to the "T" My workout will be as follows
Monday
Day 1: Chest, Triceps & Abs Sets Reps
Dumbbell Bench Press 3 8-12
Incline Bench Press 3 8-12
Decline Bench Press 3 8-12
Cable Pushdowns 3 8-12
Overhead Extensions 3 8-12
Crunches 3 12-15
Finish with 45 Min Cardio
Tuesday
60Min Cardio Only
Wensday
Day 2: Back, Biceps & Calves Sets Reps
Lateral Pulldown 3 8-12
Cable Rows 3 12-15
Hyperextensions 3 12-15
Barbell Curls 3 12-15
Alternate Dumbbell Curls 3 12-15
Seated Calf Raises 3 12-15
Finish with 45 Min Cardio
Thursday
60Min Cardio
Friday
Day 3: Legs, Shoulders & Abs Sets Reps
Leg Extension 3 12-15
Hamstring Curl 3 12-15
Leg Press 3 12-15
Shoulder Press 3 8-12
Side Lateral Raises 3 8-12
Rear Lateral Raises 3 8-12
Lying Leg Raises 3 12-15
Finish with 45Min Cardio
Going to use this for 2 weeks and then change up the weight program every 2 weeks.
And so on......... I'm going to rest sat and Sunday.
My Eating is as follows:
3:00am Wake up Take 1 serving of Xtend and 1 MHP Dren (drinking water)
4:00am In the gym (Drinking water)
5:40am End workout Protein shake 2 mega men multi and 2 Vaporise
9:00am Snack Almonds 1 can of Tuna in water (drinking water)
11:00am Protein shake (More water)
12:30pm Lunch Chicken 1 cup of oats, almonds (more water)
3:30pm Protein Shake and 2 Vaporise
6:30pm Dinner Chicken or fish salad, brown rice 2 Vaporise
I try to mix up my snacks a bit day by day.
So far I'm on day 2 of my cutting phase and I'm sore as hell from Monday's workout & cardio. I felt pretty good today after doing my 1Hr of cardio. I did notice I seem to feel very stiff (rigamortise feeling) but that probably because I am just sore.
Any comments, Questions, Concerns?
I'll try and post a picture that I just took. 2-8-2008
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02-12-2008, 03:47 PM #1
Starting my 12 week Cutting Phase
June 5th 2015 5'6" 190 pounds @ 18.5% body Fat
As Of June 12th 2015
Bench: 295
Squat: 375
Dead: 465
1000 CLUB :1135
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02-12-2008, 04:12 PM #2
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02-12-2008, 04:20 PM #3
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02-12-2008, 04:40 PM #4
In my opinion, you need to bring up your shoulders. Your arms are awesome for your height (I'm a short guy as well) but your bicep looks bigger than your shoulder. It might just be the angle of the picture, but in any case, that's what I'd suggest along with improving your chest. Good luck!
2008: Year of Change
Past
1/21/2008 270 lbs. @ ~30% body fat
4/18/2008 240 lbs. @ 19% body fat
Goal
8/20/2008 215 lbs. @ 13% body fat
Give 100%, 100% of the time.
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02-12-2008, 05:48 PM #5
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02-12-2008, 08:35 PM #6
u have alot of mass, but you have alot to cut. the proiblem with a long cut is it gets hard to keep the mass as your going to be in a caloric deficit for quite some time. if your experienced, then ur gonna end up looking great. if not, then just be patient and try not to lose weight too fast!
post followup picsBegan lifting again march 1,16, after long struggle with chronic illness and then drug addict(clean 1+yrs).
Current weight - 215 - ~20%bf (from 248). Goal is 195-200, and 10-13% bf with old lifts. Glad to be alive again.
Current Stats -
Bp 245 x 1
DL - 315x10
Sq - 285x1(Parallel)
stats before sick
5'9
weight 181 - 13%bf
bp-270
deadlift-455
squat-380
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02-12-2008, 08:41 PM #7
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02-13-2008, 08:09 AM #8
I def will post pics, But how often should I take/post them? Every 2 weeks?
On a side note: Today is Wednesday and I'm still freaking sore from Mondays workout.
I noticed that the end of the day yesterday, started to get a dull headache & felt a little groggy.
Is this because of my new reduced carb/fat diet?Last edited by DavidGaudreau; 02-13-2008 at 08:13 AM.
June 5th 2015 5'6" 190 pounds @ 18.5% body Fat
As Of June 12th 2015
Bench: 295
Squat: 375
Dead: 465
1000 CLUB :1135
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02-13-2008, 01:30 PM #9
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02-13-2008, 04:07 PM #10
i'd say once a month would be enough to show some noticeable progress.
ull also notice that when ur cutting ull get more sore, at least i did. i think its becuase your not feeding your muscles as much and they aren't able to recover as quick, but thats only my theory.
and yes, it probably is(although could be a cold). cutting carbs is a killer. make sure your only gonna cut your calories 400-500 a day at first.Last edited by vin1382; 02-13-2008 at 04:09 PM.
Began lifting again march 1,16, after long struggle with chronic illness and then drug addict(clean 1+yrs).
Current weight - 215 - ~20%bf (from 248). Goal is 195-200, and 10-13% bf with old lifts. Glad to be alive again.
Current Stats -
Bp 245 x 1
DL - 315x10
Sq - 285x1(Parallel)
stats before sick
5'9
weight 181 - 13%bf
bp-270
deadlift-455
squat-380
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02-13-2008, 04:43 PM #11
My only concern is that your lifting routine is lacking a little. It's always important to do compound lifts but when you're cutting it's doubly important. You want to beat the hell out of your muscles when cutting and lift extremely hard to prevent any kind of atrophy.
Your back day :
Lateral Pulldown 3 8-12
Cable Rows 3 12-15
Hyperextensions 3 12-15
My back day :
Deadlifts warmup + 3 sets of 5
BB rows
T-Bar rows
DB rows
seated rows
lying cable rows
Squat on leg day etc. That's just my opinion. As it is if you stick to your current plan it will work, but the workout sessions could use more substance.
Good luck and keep the pics coming.I
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02-13-2008, 04:56 PM #12
Yeah this workout is only for the first 2 weeks.
Here are the following weeks workouts
WEEK 3-4
Day 1: Chest, Triceps & Abs Sets Reps
Incline Flyes 3 8-12
Flat Dumbbell Press 3 8-12
Flat Flyes 3 8-12
Dips 3 12-15
French Press 3 8-12
Bench Dips 3 8-12
Cable Pushdowns 3 12-15
Crunches 3 12-15
Day 2: Back, Biceps & Calves Sets Reps
Lat Pulldown 3 8-12
Reverse Grip Pulldown 3 8-12
Bent Over Rows 3 12-15
Hyperextensions 3 12-15
Barbell Curls 3 12-15
Alternate Dumbbell Curls 3 12-15
Reverse Grip Rows 3 12-15
Standing Calf Raise 3 15-20
Day 3: Legs, Shoulders & Abs Sets Reps
Leg Extensions 3 15-20
Squat 3 15-20
Hack Squat 3 15-20
Hamstring Curls 3 15-20
Shoulder Press 3 8-12
Arnold Press 3 8-12
Rear Raises 3 12-15
Hanging Leg Raises 3 12-15
WEEK 5-6
Day 1: Chest, Triceps & Abs Sets Reps
Incline Barbell Press 3 8-12
Incline Dumbbell Flyes 3 8-12
Flat Dumbbell Press 3 8-12
Flat Flyes 3 8-12
Overhead Extensions 3 8-12
Dumbbell Kickbacks 3 10-12
Reverse Cable Pushdowns 3 10-12
Incline Crunches 3 15-20
Day 2: Back, Biceps & Calves Sets Reps
Chins 3 6-12
T-Bar Rows 3 8-12
Upright Rows 3 8-12
Hyperextension 3 12-15
Preacher Barbell Curls 3 8-12
Alternate Incline Curls 3 8-12
Reverse Grip Curls 3 8-12
Standing Calf Raise 3 15-20
Day 3: Legs, Shoulders & Abs Sets Reps
Leg Press 3 15-20
Stiff Legged Deadlift 3 15-20
Lunges 3 15-20
Hamstring Curls 3 15-20
Barbell Shoulder Press 3 8-12
Close Grip Upright Rows 3 8-12
Side Lateral Raises 3 8-12
Hanging Leg Raises 3 10-15
WEEK 7-8
Day 1: Chest, Triceps & Abs Sets Reps
Incline Dumbbell Press 3 6-10
Incline Barbell Press 3 12-15
Flat Dumbbell Press 3 6-10
Flat Barbell Press 3 12-15
French Press 3 12-15
Close Grip Bench Press 3 6-10
Bench Dips 3 6-10
Incline Crunches 3 20-25
Day 2: Back, Biceps & Calves Sets Reps
Straight Arm Pulldown 3 8-10
Chins 3 6-12
Bent Over Rows 3 8-10
Deadlifts 3 12-15
Preacher Curl 3 8-10
E-Z Bar Curls 3 8-10
Lying Cable Curls 3 8-10
Standing Calf Raises 3 15-20
Day 3: Legs, Shoulders & Abs Sets Reps
Squat 3 10-15
Hack Squat 3 15-20
Lunges 3 10-15
Hamstring Curls 3 10-15
Military Shoulder Press 3 8-10
Rear Raises 3 8-10
Single Side Raises 3 8-10
Hanging Leg Raises 3 25-30
WEEK 9-10
Sets are reduced from 3 down to two. Both sets on each exercise are to be conducted as a drop set. Once failure is reached on the initial eight reps, immediately follow this with a lighter weight that will allow another equal amount of reps. This is to be done twice on each exercise.
Day 1: Chest, Triceps & Abs Sets Reps
Incline Barbell Press 2 6, 10
Incline Flyes 2 6, 10
Flat Flyes 2 6, 10
Flat Barbell Press 2 6, 10
French Press 2 6, 10
Cable Extensions 2 6, 10
Crunches 3 Failure
Hanging Twist Leg Raises 3 Failure
Day 2: Back, Biceps & Calves Sets Reps
Lateral Pulldown 2 6, 10
Bent Over Rows 2 6, 10
Deadlifts 2 6, 10
Single Arm Rows 2 6, 10
Preacher Curls 2 6, 10
Concentration Curls 2 6, 10
Cable Curls 2 6, 10
Standing Calf Raise 2 10, 10
Seated Calf Raise 2 10, 10
Day 3: Legs & Shoulders Sets Reps
Leg Extension 2 10, 10
Hack Squat 2 10, 10
Hamstring Curls 2 10, 10
Stiff Leg Deadlifts 2 10, 10
Military Press 2 6, 10
Side Machine Press 2 6, 10
Rear Dumbbell Raises 2 6, 10
WEEK 11-12
Day 1: Chest, Triceps & Abs Sets Reps
Incline Barbell Press 2 6, 10
Incline Flyes 2 6, 10
Flat Flyes 2 6, 10
Flat Barbell Press 2 6, 10
French Press 2 6, 10
Cable Extensions 2 6, 10
Crunches 3 Failure
Hanging Twist Leg Raises 2 Failure
Day 2: Back, Biceps & Calves Sets Reps
Lateral Pulldown 2 6, 10
Bent Over Rows 2 6, 10
Deadlifts 2 6, 10
Single Arm Rows 2 6, 10
Preacher Curls 2 6, 10
Concentration Curls 2 6, 10
Cable Curls 2 6, 10
Standing Calf Raise 2 10, 10
Seated Calf Raise 2 10, 10
Day 3: Legs & Shoulders Sets Reps
Leg Extension 2 10, 10
Hack Squat 2 10, 10
Hamstring Curls 2 10, 10
Stiff Leg Deadlifts 2 10, 10
Military Press 2 6, 10
Side Lateral Raises 2 6, 10
Rear Dumbbell Raises 2 6, 10
At this point I'm going to be DEAD!June 5th 2015 5'6" 190 pounds @ 18.5% body Fat
As Of June 12th 2015
Bench: 295
Squat: 375
Dead: 465
1000 CLUB :1135
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02-13-2008, 07:22 PM #13
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02-14-2008, 08:12 AM #14
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03-04-2008, 09:54 AM #15
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03-04-2008, 11:37 AM #16
It's going good. I have not missed a day! And I have been following my diet very well!
As of this morning I weighed in at 189 Lbs. I'm loosing 2 pounds a week. But I'm getting stronger for sure, as my rep weight is going up. Monday I managed to do 70 lb Dumbbell presses per arm 3 sets of 10 reps. So It gave me even more motivation!!! I can't wait to see the end results after 12 Weeks.June 5th 2015 5'6" 190 pounds @ 18.5% body Fat
As Of June 12th 2015
Bench: 295
Squat: 375
Dead: 465
1000 CLUB :1135
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03-05-2008, 09:02 AM #17
Update Pictures
I have been taking pictures every Monday morning after the gym so I could see for myself. When I line them all up side by side I can see a difference. It's pretty cool! First time I have ever done this. Very Motivating for me.
Well I'm into my 4th week now, so here are my progress pictures for the first 4 weeks.
Week One 2-8-08 197 Pounds
Week Two 2-18-08 195 Pounds
Week Three 2-25-08 193 Pounds
Week Four 3-3-08 189 Pounds
June 5th 2015 5'6" 190 pounds @ 18.5% body Fat
As Of June 12th 2015
Bench: 295
Squat: 375
Dead: 465
1000 CLUB :1135
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03-05-2008, 10:19 AM #18
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03-05-2008, 02:00 PM #19
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03-06-2008, 03:26 PM #20
I have a full bottle of Tribex laying around. Would I benefit by adding this in with my current supplements on my cutting phase??
http://www.bodybuilding.com/store/biot/tribtabs.htmlJune 5th 2015 5'6" 190 pounds @ 18.5% body Fat
As Of June 12th 2015
Bench: 295
Squat: 375
Dead: 465
1000 CLUB :1135
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03-07-2008, 10:57 AM #21
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03-11-2008, 04:01 PM #22
I have a full bottle of Tribex laying around. Would I benefit by adding this in with my current supplements on my cutting phase??
http://www.bodybuilding.com/store/biot/tribtabs.htmlJune 5th 2015 5'6" 190 pounds @ 18.5% body Fat
As Of June 12th 2015
Bench: 295
Squat: 375
Dead: 465
1000 CLUB :1135
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03-11-2008, 04:34 PM #23
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03-12-2008, 07:46 AM #24
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03-12-2008, 06:06 PM #25
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03-12-2008, 07:56 PM #26
good job man. very noticeable improvement. post some pictures of you in the same pose as your first post. should be able to see results even better.
Began lifting again march 1,16, after long struggle with chronic illness and then drug addict(clean 1+yrs).
Current weight - 215 - ~20%bf (from 248). Goal is 195-200, and 10-13% bf with old lifts. Glad to be alive again.
Current Stats -
Bp 245 x 1
DL - 315x10
Sq - 285x1(Parallel)
stats before sick
5'9
weight 181 - 13%bf
bp-270
deadlift-455
squat-380
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03-20-2008, 04:37 PM #27
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03-20-2008, 04:40 PM #28
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03-20-2008, 04:40 PM #29
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03-20-2008, 04:43 PM #30
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