Reverse dieting from shredz

[JakeyC]

Busy as hell with work and other things not fitness so not updated. Have hit the gym religously for the past 4 weeks since starting cutting macros and tracking day to day. I'll be honest, I'm being super flexible, not worrying about tracking to the gram etc. Its been a breeze so far - down to 174lb from 180lb in 4 weeks @ 180-190 P, 290 - 310 C & 60-75 F. Feeling strong still and not that hungry day to day. Most calories I have ever dropped weight on so feeling good.

My friend wanted me to prep him for a show in September (same one I did in 2015) so I decided I will also compete in September but in the 70kg Bodybuilding or Classic Physique. Only drawback with classic is some monsters can be in your category, but I feel I have a more classic Physique look. I'll decide closer to the time. I plan on starting our preps for that around beginning of June - 12-14 week prep (mainly because we go to away for a weekend on binge drinking in the mix, so plan on being ready sooner!).

Lift wise I'm running Push, Legs, Pull, Off, Upper, Lower. Strange I know but gives me volume on my lagging bodyparts.

FYI my workouts Monday and last night below:

Monday 23rd - Push
Flat Bench 85kg x 5,5,5,5,5,5,5
Incline DB 37.5kg x 8,8,8
DB Shoulder Press 30kg x 7,7,7
Lateral Raises 15kg x 15,12,12
Incline Cable Fly 5kg x 15, 10kg x 12,10
V bar Press Down 75kg x 8,8,8, 85kg x 6
DB Curl 20kg x 7,7,7

Tuesday 24th - Legs
Squats 105kg x 9,9,9,9
Leg Extension 107kg x 7,7,7,7
Leg Curl Seated 79kg x 8,8,10,9
Hack Squat Calf Raises 77kg x 15, 85kg x 12,13
Seated Calf Raises 40kg x 12,12,12,10
Incline Press Machine (various weight, focus on squeeze/reps) 12,12,8,8

aBAOut time for some food pornzzzz
Chinese chicken curry, steamed duck filled buns & chicken gyoza with shrimp sauce

[JakeyC]

Nothing to shout about. I bounced back up to 175lb and haven't moved from that for about 7 days. Not that fussed, I think it will just drop at some point, just trusting the process and giving it stacks in the gym. If I remain the same end of next week may have to drop some calories which I would choose fat macro - possibly sub 5/10g as I struggle hitting it most days anyway!

Training is good still and lifting big considering I'm 10lb down from my peak. Insta videos below. I'll hit up this page next week and hopefully dropped some more pounds.

Smooth squats beltless 115kg x 5

https://www.instagram.com/p/BP96xLlD...ake_cork&hl=en

First time pulling conventionals in around 6months +
150kg x 5

https://www.instagram.com/p/BQADQinD...ake_cork&hl=en

[JakeyC]

As above I half assed it for a few weeks and then ****ed it every other week. Looks like I'm prepping a close friend for a comp in September so I have agreed to diet with him (plus we are going to Ibiza and I'm not having him out-shred his shred-master!). Hitting this back up every other day hopefully proving you can still live life whilst on a diet. My mood levels plummeted last time I competed and I vow not to be like that again - as soon as I start to be moody/low sex drive etc I will hop up to maintenance and call it a day. NO need at all to be in silly condition but feel like crap.

Workouts will not change - I have been on upper/lower repeat for a while now. Allows me to be in the gym 4 days and get ample volume. This may up to 4 days closer to Ibiza, but will see.

I will be tracking ranges not exact and I won't be weighing every single thing. I have tracked a long time so I am good as estimating if needs be. I will be starting at: C: 275 - 300 P: 175-185 F: 60-65. No cardio yet. Goal weight for Ibiza in September is around 155lb-160lb. I was 150 when I competed, hopefully I have got some more mass since then!

LETS GET IT! Current shape below @ 178lb.

[JakeyC]

Upper 1

Flat Bench: 5 sets x 7 reps @ 90kg
Lat Pull Down 66kg x 8,8,8,8
Shoulder Press Machine 70kg x 9,9,8
Cable Fly 18kg x 15,12,12
DB Curl 17.5kg x 9,9,9
V Bar Pressdown 72kg x 8,8,8
DB Lateral Raises 15kg x 12,12,10

Lower 1

Squats 135kg x 5 sets of 3 reps
Leg Press 240kg x 10,10,10
Leg Extension 54x 12,12,12
Lying Leg Curl 54kg x 12,12,12
Donkey Calf Raise 92 x 15, 98 x 12,12
Rotary Calf Machine 54kg x 15,13,12,12

Recently joined a new gym which has got my motivation back. One of the smallest dudes in there now, but place is lit with like minded people wanting to get jacked. Great place, Solomon is doing an unreal job and machines are increible! Sneak a peek for UK https://www.genetix.co.uk/



Getting back into macros and mad how fast you tighten up, feeling better already! Not weighed in yet, but will start weigh in's in a couple of weeks.

[JakeyC]

Last weeks last 2 workouts were free for all really - just on feel and not tracked. I did however pull 180kg dead lift for a set of 5 which is a rep PR for me at that weight.

Last nights Push workout
Flat Barbell Bench 100kg x 3,3,3,3,3,6 (again, another rep PR, probably could of got close to 10 if it wasn't last set)
Lat Pullover 80kg x 10,10,10,8
Shoulder Press Machine 70kg x 10,10,10
DB Curls 17.5kg x 10,10,10
Lateral Raises 12kg x 12,12,12 p!iss poor
Tricep Isolation for 4 sets

Last nights meal post workout: Musclefood chicken burgers, Mexicana Cheese, Spiced Wedges and a big salad



Macros for the day ended up at:

P: 177
C: 277
F: 56
Fiber: 25