Superlean89's 4 week cut to dem tasty abs

[superlean89]

Killing it! Keep it up man!

Thanks bro! Keep smashing through it!

16/3/12 (yesterday) Back and Abs

Workout was:

1.5mile walk to gym

Deadlifts
220lbs- 1 set of 6 reps
264lbs- 1 set of 6 reps
253lbs- 2 sets of 6 reps

Wide Grip Pullups
4 sets of 6 reps

Barbell Rows
132lbs (slow reps)- 4 sets of 6 reps

Cardio: 42mins cross trainer and burnt 600 cals

Was a good day yesterday.

Yesterdays nutrition was:

250g pot of quark
Cinnamon and raisin bagel with 20g strawberry jam
Small handfull of crisps
50g oneon vanilla whey protein
6 rashers of turkey bacon with 2 slices of wholemeal toast and brown sauce
50g oatsmixed with 55g strawberry jam and 1 whole egg
3 mcvities chocolate digestive biscuits
3 oneon fish oil capsules

All went as planned now I have the whole weekend to rest as I did my cardio day on Wednesday. Kicking back time! Diet will still be exactly on point just will be resting up to get strength up as much as possible for Monday as it's chest day!

Keep smashing it everyone!

[superlean89]

Well yesterday was meant to be a rest day but as I can't seem to do that at the moment (god damn you motivation) I went for a 3 mile run with the missus.

Nutrition for yesterday was:

McDonald chicken legend with salsa
medium french fries with ketchup
2 mcvities chocolate digestives
prawn curry with thick noodles
2 rolo's

Nutrition totals were: cals: 1983, protein: 45g, carbs: 198g, fat: 91g

Good day again kept a deficit plus a 300 cal burn from run put me at about 1700 cals net so a 800 cal deficit. Happy with that!

[superlean89]

Rest day!

Spent the day with the mother and had a kfc for dinner and watched the mighty man united smash wolves 5nil!

Nutrition for today was:
Half a homemade cheescake I made (ingredients were 250g pot of quark, 10g agave nectar, 100g ginger nut biscuits, 50g oneon vanilla whey protein, 50g light butter, 3 gellatin sheets) yum
cinnamon and raisin bagel with 10g wild blueberry jam
1 malted milk biscuit
2 kfc fillet burgers

Nutrition totals were: cals: 1759, protein: 122g, carbs: 196g, fat: 54g

Great day and the cheescake was awesome. Got the other half tomorrow with some wild blueberry jam on with a cinnamon and raisin bagel for lunch!
Chest and biceps tomorrow, can't wait!!!

Keep smashing it!

[Striation]

Rest day!

Spent the day with the mother and had a kfc for dinner and watched the mighty man united smash wolves 5nil!

Nutrition for today was:
Half a homemade cheescake I made (ingredients were 250g pot of quark, 10g agave nectar, 100g ginger nut biscuits, 50g oneon vanilla whey protein, 50g light butter, 3 gellatin sheets) yum
cinnamon and raisin bagel with 10g wild blueberry jam
1 malted milk biscuit
2 kfc fillet burgers

Nutrition totals were: cals: 1759, protein: 122g, carbs: 196g, fat: 54g

Great day and the cheescake was awesome. Got the other half tomorrow with some wild blueberry jam on with a cinnamon and raisin bagel for lunch!
Chest and biceps tomorrow, can't wait!!!

Keep smashing it!

OMG! I wish I had the motivation to make my own meals! That sounds awesome. Alas, I am too lazy.

[Snax56]

triple decker peanut butter and jelly sandwhich (snax made me do it) which included 3 slices of wholemeal bread 50g of strawberry jeam and 50g peanut butter
2 venison burgers with brown sauce

Had to be done. I stick to grape jelly but strawberry is a good change of pace. Typically I use reduced sugar jelly too because what with the milk and bread, carbs become precious and I love me some carbs. Also venison is legit. I need to track down a butcher so I can get some gamey meats. All these fat cows do is sit in a barn and get fed, deer are lean as hell because they have to work for their meals (berries and nuts? it all comes full circle on the PB&J, taking over the world, circle of life bro).

[superlean89]

OMG! I wish I had the motivation to make my own meals! That sounds awesome. Alas, I am too lazy.

It was so good. Had the other half today fro lunch with some wild blueberry jam smothered on it!

[superlean89]

Had to be done. I stick to grape jelly but strawberry is a good change of pace. Typically I use reduced sugar jelly too because what with the milk and bread, carbs become precious and I love me some carbs. Also venison is legit. I need to track down a butcher so I can get some gamey meats. All these fat cows do is sit in a barn and get fed, deer are lean as hell because they have to work for their meals (berries and nuts? it all comes full circle on the PB&J, taking over the world, circle of life bro).

My jams have grape juicve to sweeten them instead of sugar. It's called meridian, the wild blueberry is awesome! Gotta love the carbs. Venison is good the burgers taste great and are only 154 cal per burger so its all good. Can seriously see ben and jerrys being prescribed as standard nutrition by doctors soon (not srs) haha

[superlean89]

19/3/12- Chest and Biceps Day!

Workout was:

1.5mile walk to gym

Bench press
176lbs- 1 set 6 reps
165lbs- 3 sets of 6 reps

Incline bench
143lbs- 1 set of 6 reps
110lbs- 3 sets of 8 reps (slow reps)

Machine flyes
140lbs- 1 set of 8 reps
159lbs- 2 sets of 6 reps
159lbs- 1 set of 8 reps

Alternating dumbell curl
39lbs dumbells- 4 sets of 6 reps per arm

Barbell curl
66lbs- 1 set of 24 reps

Cardio: cross trainer for 30 mins and burnt 451 cals.

Good workout again is getting harder though due to low cals but will keep pushing through it and maybe have a small refeed this weekend if necessary. Also started running 3 miles 3 times per week with the missus buring 300 cals per time.

Nutrition for today was:

The other half of my homemade cheesecake with 20g wild blueberry jam spread on it
Cinnamon and raisin bagel
Roast beef roast dinner (roast beef, carrots, broccoli, parnsip, cauliflower, mash potato, yorkshire puddings, horseradish and gravy)
Protein sludge made with 75g oneon vanilla whey protein and 100ml milk

Nutrition totals: cals: 1739, protein: 141g, carbs: 213g, fat: 48g

Great day again on point. Legs day tomorrow, can't wait!!

[Striation]

19/3/12- Chest and Biceps Day!

Workout was:

1.5mile walk to gym

Bench press
176lbs- 1 set 6 reps
165lbs- 3 sets of 6 reps

Incline bench
143lbs- 1 set of 6 reps
110lbs- 3 sets of 8 reps (slow reps)

Machine flyes
140lbs- 1 set of 8 reps
159lbs- 2 sets of 6 reps
159lbs- 1 set of 8 reps

Alternating dumbell curl
39lbs dumbells- 4 sets of 6 reps per arm

Barbell curl
66lbs- 1 set of 24 reps

Cardio: cross trainer for 30 mins and burnt 451 cals.

Good workout again is getting harder though due to low cals but will keep pushing through it and maybe have a small refeed this weekend if necessary. Also started running 3 miles 3 times per week with the missus buring 300 cals per time.

Nutrition for today was:

The other half of my homemade cheesecake with 20g wild blueberry jam spread on it
Cinnamon and raisin bagel
Roast beef roast dinner (roast beef, carrots, broccoli, parnsip, cauliflower, mash potato, yorkshire puddings, horseradish and gravy)
Protein sludge made with 75g oneon vanilla whey protein and 100ml milk

Nutrition totals: cals: 1739, protein: 141g, carbs: 213g, fat: 48g

Great day again on point. Legs day tomorrow, can't wait!!

Awesome job! It all looks fantastic. Keep up the great work! I think I may do chest and biceps as well!

[superlean89]

Awesome job! It all looks fantastic. Keep up the great work! I think I may do chest and biceps as well!

Thanks bro. Feel like I'm fine tuned into my body atm so dead happy.

Small refeed day today

Trained Legs!

Leg Press
352lbs-4 sets of 6 reps

ATG squats
176lbs- 4 sets of 10 reps

Single leg ham curls
88lbs- 1 set of 6 reps both legs
110lbs- 3 sets of 6 reps both legs

Seated ham curls
196lbs- 1 set of 6 reps
209lbs- 3 sets of 6 reps

Seated cal raises
176lbs- 1 set of 6 reps
198lbs- 3 sets of 10 reps

Standing calf raises
649lbs-1 set of 10 reps
693lbs- 3 sets of 10 reps

Cardio- 34 mins stair climber and burnt 500 cals

Nutrition:

2 peanut and blueberry jam sandwiches
100g oneon vanilla whey protein
4 chocolate digestives
100g bran flakes with 200ml semi skimmed milk
2 venison burhers with 2 slices cheddar cheese
2 slices wholemeal bread with blueberry jam

Nutrition totals: cals: 2510, protein: 188g, carbs: 288g, fat: 62g

Another good day on point. Running tomorrow!

[kempyboy]

Sub'd to this, keep up the good work pal! Be sure to upload pics when finished!

[superlean89]

Sub'd to this, keep up the good work pal! Be sure to upload pics when finished!

Thanks for checking in (reps)! I'll keep smashing it nothing will stop me. Looking a mile better. Got calipered at 12.5%bf yesterday so chuffed with that. 3 more weeks to go. I know the title says 4 weeks but the log is slightly over that but if you read the first page it says I've been cutting since Jan I'm only logging the last 4 weeks of it.

Pics deffo to come in 3 weeks!!

[Snax56]

Thanks for checking in (reps)! I'll keep smashing it nothing will stop me. Looking a mile better. Got calipered at 12.5%bf yesterday so chuffed with that. 3 more weeks to go. I know the title says 4 weeks but the log is slightly over that but if you read the first page it says I've been cutting since Jan I'm only logging the last 4 weeks of it.

Pics deffo to come in 3 weeks!!

Calipered at 12.5% is legit bro, you're halfway there! Last time I made a log I called it 12 week but it went to like 17 and I couldn't change the title lolfail. I had some ****arounditis in that though, but not this time. And you? Dialed in. Keep killin it!

[superlean89]

Calipered at 12.5% is legit bro, you're halfway there! Last time I made a log I called it 12 week but it went to like 17 and I couldn't change the title lolfail. I had some ****arounditis in that though, but not this time. And you? Dialed in. Keep killin it!

Yeah well happy with 12.5%. Epictitlefail.jpg. Yeah I've had ****arounditis before and trust me bro never again will I do that. Yeah bro dailed in. Got this shizzle fine tuned in! Tear it up

[superlean89]

Well today was meant to be a rest day but as I don't do rest I went for a 3 mile run with the missus. Weather was good so was rather nice.

Nutrition for today was:

2 peanut butter and strawberry jam sandwiches
50g oneon vanilla whey protein
bourbon chocolate biscuit
cinnamon and raisin bagel with 10g wild blueberry jam
2 slices wholegrain toast with 3 eggs scrambled and brown sauce (yum)

Nutrition totals were: cals:1711, protein: 108g, carbs:194g, fat: 50

Yet again another good day.

Might have to get my cheescake making gloves on again as I fancy making a lime cheescake as they are so easy and taste awesome (srs).

Going on a raft building day tomorrow morning at work so be good for a lil cardio then I've got cardio only tomorrow night where I'll burn at least 700 cals.

Over and out.

[Snax56]

Well today was meant to be a rest day but as I don't do rest I went for a 3 mile run with the missus. Weather was good so was rather nice.

Nutrition for today was:

2 peanut butter and strawberry jam sandwiches
50g oneon vanilla whey protein
bourbon chocolate biscuit
cinnamon and raisin bagel with 10g wild blueberry jam
2 slices wholegrain toast with 3 eggs scrambled and brown sauce (yum)

Nutrition totals were: cals:1711, protein: 108g, carbs:194g, fat: 50

Yet again another good day.

Might have to get my cheescake making gloves on again as I fancy making a lime cheescake as they are so easy and taste awesome (srs).

Going on a raft building day tomorrow morning at work so be good for a lil cardio then I've got cardio only tomorrow night where I'll burn at least 700 cals.

Over and out.

You sir are nuts with the cardio. BRB fukkin around with this three mile run in my free time. Not that thats a bad thing hahaha. Cheesecake = win. DO IT.

[superlean89]

You sir are nuts with the cardio. BRB fukkin around with this three mile run in my free time. Not that thats a bad thing hahaha. Cheesecake = win. DO IT.

Haha thanks bro yeah Im trying to slow it down on the cardio. Been hammering it. Guna get a 8400 cal deficit from food now and only a 2000 cal weekly deficit from cardio because I think was making me recover slower from weight training haha! Just listening to my body!

[superlean89]

22/3/12- (yesterday) Rest day!

First actual complete rest day for ages (feelsgoodman.jpg).

Nutrition was:

pb&j with blueberry jam
quavers crisps
dark rye ryvita
50g oneon vanilla whey protein
skimmed milk
red leicester and spring onion crisps
french fries
gravy
chicken breast
homemade apricot and walnut flapjack (amazing)

nutrition totals: cals: 1991, protein:98g, carbs:262g, fat: 51g

[Striation]

Everything is looking great man! That flapjack sounds delicious!

[superlean89]

23/3/12- Back, Shoulders, Tri's, Abs!

Workout was:

deadlifts
220lbs- 4 sets of 6 reps

dumbell rows
77lbs dumbells- 4 sets of 6 reps per arm

wide arm pullups
4 sets of 6 reps bodyweight

military press
99lbs- 4 sets of 6 reps

lateral raises
28lbs dumbells- 4 sets of 6 reps

dips
bodyweight- 1 set of 6 reps
22lbs on weight belt- 1 set of 6 reps
33lbs on weight belt- 1 set of 6 reps
44lbs on weight set- 1 set of 6 reps (pr) yeah baby!

rope cable pushdowns
150lbs- 1 set of 6 reps
141lbs- 2 sets of 6 reps
141lbs- 1 set of 10 reps

3 tri sets of hanging leg raises and side raises

Nutrition was:

250g british quark
cheese and pickle sandwich
belgian chocolate chunky cookie
2 venison burgers with 2 slices cheddar cheese and 2 eggs on top
2 slices wholemeal bread (toasted)
brown sauce
kit kat chunky
50g carte dor caramel cinnamon waffle ice cream
6 mcvities chocolate digestive biscuits
40ml semi skimmed milk

nutrition totals: cals: 2560 (bit high I know but still by far in a weekly deficit and thats all that matters), protein: 149g, carbs: 268g, fat: 94g

Great day on point and happy with the dips pr! Progress going good. Steeper deficit starting fro monday. Cutting back on total cardio cals burnt per week to 2000 from 3000 but increasing the food deficit weekly to 7000 so my new weekly deficit from monday will be 10400 cals compared to my current 8300-8500. So time to bring this thing in for the final two weeks!!

[superlean89]

24/3/12- (yesterday)- cardio

did 34mins cross trainer and burnt 500 cals.

nutrition was

wholemeal toast with oeanut butter and blueberry jam
bran flakes with semi skimmed milk
2 chocolate digestives
kit kat chunky
cheddar cheese slice
butter chicken (yum)
peshwari naan bread (yum)

nutrition totals were cals: 3375 (2875 net after cardio) feelsgoodman.jpg, protein and carbs were moderate fat was high. Didnt track macros accurately because ate out for missus's brothers birthday.

Good day!

[superlean89]

25/3/12- Rest day

Just chilled out today ready for workout tomorrow!

Nutrition was

spaghetti bolognaise (meat only)
garlic bread
5 chocolate digestives
1 crunchie bar
1 pack cheese and onion squares

nutrition totals: cals 1116, protein: 38g, carbs: 125g, fat: 52g (only small deficit due to eating alot yesterday so balanced out the weekly deficit)

Good day can't wait for workout tomorrow.

Also tanning has commenced!

[superlean89]

I've had a major busy past couplem of days so won't go into details. Diet and training has been spot on and progress is going nicely. Im going keto on my non training days now to try and push things that bit further.

Today is a rest day but I have walked quite a lot. Also tanning is going nicely!
My nutrition for today is:

100g oneon vanilla whey protein
70g meridian natural crunchy peanut butter
100g mature cheddar cheese slices
4 rashers grilled turkey bacon

Nutrition totals were: cals: 1305, protein: 147g, carbs: 20g, fats: 67g

Another good day on point. Back and triceps tomorrow. Cant wait to get some deads and dips in (attempt to beat last weeks pr on dips).
Keep training hard!

[Striation]

The workouts are still looks AWESOME! Food looks great. Keep up the great work you machine!

[Snax56]

Cant wait to get some deads and dips in

Aww yeah. Deads all day, something about the weight crashing to the floor, I can't describe it. Stay tan bro. Keeping it up I see, despite the busy schedule, respect.

[superlean89]

The workouts are still looks AWESOME! Food looks great. Keep up the great work you machine!

Thanks bro you know me motivation machine! Looking loads better justbringing things in for final 2 weeks. Is a pain sometimes because I have to convert the weights from kg>lbs and that but dont worry things are all gravy!

[superlean89]

Aww yeah. Deads all day, something about the weight crashing to the floor, I can't describe it. Stay tan bro. Keeping it up I see, despite the busy schedule, respect.

Yeah deadlift=man move haha. Feelslikeimahulk.jpg. Tan is going good. How long do you do per session for tanning im currently doing 6 mins. Thinking bout upping it to 9 mins 3-4 times per week from next week!

[superlean89]

Back and Tri's Day!

Workout was:

deadlifts
242lbs- 4 sets of 6 reps

dumbell rows
77lbs- 4 sets of 6 reps

wide grip pull ups
4 sets 6 reps of bodyweight

dips
1 set of 6 reps bodyweight
44lbs- 2 sets of 6 reps
33lbs- 1 set of 6 reps

cable pushdowns
141lbs- 1 set of 6 reps
161lbs- 2 sets of 6 reps and 1 set of 8 reps

workout was good had a good pump and smashed through it. after workout i walked 1.5 miles to work

Todays nutrition was:

100g oneon vanilla whey protein
oat topped wholemeal roll
3 reese's peanut butter cups (my new favourite) srs amazing
3 dark rye ryvitas
250g pot of quark mixed with 15g oneon vanilla whey protein (frozen in freezer to go ice cream style)
6 oneon omega 3 fish oil capsules

nutrition totals were: cals: 1199, protein: 133g, carbs: 98g, fat: 32g

another great day and the weather was nice to help along with the tanning.
feeling so motivated its insane cant wait for my deadline and holiday! Also cant wait to lean bulk for the next year or so after my cut!!!

[superlean89]

Today was a rest day. Had a busy day at work hosted an employer event which was good and there was lots of nice food but I cleverly restricted myself to two doughnuts to fit in my macros for the day!

My nutrition for today was:

1 jam filled doughnut
1 custard filled doughnut
2 slices hovis wholemeal bread with 30g pickle and a cheddar cheese slice
3 belvita crunchy oats biscuits and 3 wholegrain ryvita crackerbreads
250g pot of quark mixed with 20g oneon vanilla whey protein
1 oneon fish oil capsule

Nutrition totals were: cals: 1199, protein: 74g, carbs: 151g, fat: 32g

Another good day on point aiming for a good weekly deficit and definately on track to about 8400 weekly deficit by end of week. Next week I'm going for a 10,000 weekly cal deficit at least to bring things in and get as much fat burnt as possible.

More tanning tomorrow. I'm liking the tanned look, also I won't look like a white beacon for my holiday!

[superlean89]

So thought I'd upload a couple pics Ive taken last night. From Monday I'll have eight days to really bring it in. So any advice/tips would be welcome!

Front before


Back before


Front Now


Back 1 Now


Back 2 Now


Hit me up with what you guys think so far and any tips to get as much off in last 8 days!