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mikro313
05-09-2013, 06:17 AM
right so my current stats are
height - 5ft 10
weight 190.8
body fat 12.6
I've been lifting weight for 3 years thought i have stopped a few times

so basicly i tried to cut last year but i lost my way so where and only end up doing a 6 week cut where i go down to 11.7 bodyfat from 15.3

this time i want to go the full mile and actually complete a cut so here the plan for the first two week

maintain calories around 2700

cutting calories 2300 with 20 minutes of cardio a day to make up the 500 calories needed to burn a pound of fat a week.

mikro313
05-09-2013, 06:22 AM
this is day 4 of my cut
today was chest shoulders and triceps it went pretty well still feel strong though it only early days into the cut

oh i forgot as well my macro break down is 35/35/30 protein/carbs/fats i tend take the flexible dieting approach however i try to get 90% of my diet from good whole food making up the difference with some "bad foods"

so whats my goal with this cut you might has well its to get to 10 percent body fat and i would really love to have abs

TheJoeyS
05-09-2013, 06:31 AM
At 10% you should see some pretty good ab definition. I'm on a cut too, probably only dropping to about 11-12% bf though. I'm on my 5th week of it, down about 10-12 lbs. Strength has been maintained for the most part. Maybe a slight decrease. Keep it up and go all the way this time. Good luck.

scots40
05-09-2013, 06:36 AM
this is day 4 of my cut
today was chest shoulders and triceps it went pretty well still feel strong though it only early days into the cut

oh i forgot as well my macro break down is 35/35/30 protein/carbs/fats i tend take the flexible dieting approach however i try to get 90% of my diet from good whole food making up the difference with some "bad foods"

so whats my goal with this cut you might has well its to get to 10 percent body fat and i would really love to have abs

Good luck! Is 190 your starting weight or your current weight?

mikro313
05-11-2013, 02:15 AM
thanks TheJoeyS

my current weight is now 189.8 scots40 but i started off at 194.8 i lost 4 start of water weight as i seem to carry alot it when I'm in a calorie surplus

mikro313
05-13-2013, 07:56 AM
just a quick update my weight is down to 188.8lbs today

mikro313
05-24-2013, 02:57 AM
Good luck! Is 190 your starting weight or your current weight?

nope it was 194.5 or something around that. now i'm at 187.2 I'm losing around 1.2 pounds a week

tara19
05-24-2013, 06:57 AM
this is day 4 of my cut
today was chest shoulders and triceps it went pretty well still feel strong though it only early days into the cut

oh i forgot as well my macro break down is 35/35/30 protein/carbs/fats i tend take the flexible dieting approach however i try to get 90% of my diet from good whole food making up the difference with some "bad foods"

so whats my goal with this cut you might has well its to get to 10 percent body fat and i would really love to have abs

You shouldn't use ratio's to determine P/C/F
Refer to the nutrition sticky "Calculating Calorie/Macronutrient Needs"

mikro313
05-27-2013, 12:50 AM
You shouldn't use ratio's to determine P/C/F
Refer to the nutrition sticky "Calculating Calorie/Macronutrient Needs"

ah ok I'll have a look now thanks for the tip :)

mikro313
06-07-2013, 12:22 AM
I'm 183.8lbs everything is looking good

Devils
06-07-2013, 12:46 AM
Good work so far, keep us updated on your progress to looking thick/solid/tight.