ToCKSiC's Cutting Diet...(First Ever)

[ToCKSiC]

After about 5 months of being on a bulking plan it is now time to cut for the first time ever in my life, i always used to be quite thin and not alot of muscle and in january i decided to get myself in better shape, so i started my bulking phase at 140lbs dead on and 5 months later i am now 173lbs, granted some is fat and probably more than what i wanted to gain but i am still learning everything when it comes to nutrition so now i am a little more wiser im going to make a go of cutting, my BF% is around 18-19% i believe so my goal is to drop that to as close to 10% as possible in 2 months.

Stats (Sunday May 22nd)
Height: 5ft9
Weight: 171lbs
Chest: 39in
Arms: 15in
Hips: 39in
Waist: 35in
Thighs: 24in
Calves: 15in
Forearms: 12in
Shoulders 47in
Neck: 15in
Maintenence Calories: 2754 (According to the Mcardle equation)
Deficit Calories: 2200
Protein:200-250g
Carbs: 150-200g
Fats: 70-80g

I started this cutting plan last sunday so im already a week in and so tmoz will be my first official weigh in and measurement day, i have kept to the 2200 plan throughout the week, first 2-3 days was pretty simple but these last few days i find myself felling quite hungry lol sucks!

My workouts have been based on the Kelechi Opara workout but ive gone for mostly high reps

Monday/Friday - Legs and Bis and Abs
Squats: 3x15 30kg
Superset
BB Lunges: 3x8 30kg
BB Curl: 3x10 30kg
Superset
KB Lunges: 3x10 12kg
Chin Ups: 3x8 BW
Calf Raises 5x20 30kg

Abs Circuit
Sit Ups: 3x15 12kg
Frog Crunch: 3x15
Side Crunches: 3x15
SL Hip Raises: 3x15
Leg Raises: 3x15
Plank: 60s BW


Tuesday/Saturday - Back and Shoulders
Deadlift: 3x15 40kg
Standing Military Press: 3x10 40kg
Superset
Wide Pull Ups: 3x6 BW
BB Row: 3x12 30Kg
Superset
Chin Ups: 3x6 BW
Upright Row: 3x10 30kg
Rear Delt Cable Flys: 3x15 12kg

Wednesday/Sunday - Chest and Tris and Abs
Flat Bench Press: 3x15 40kg
Close Grip Bench Press: 3x15 40kg
Superset
Wide Push Ups: 3x15 BW
Seated Tricep Extension: 3x15 12kg
Superset
Cable Flys: 3x15 12kg
Military Push Ups: 3x15 BW
Superset
One Arm Cable Fly: 3x15 12kg
Tri Dips: 3x20 BW

Abs Circuit
Sit Ups: 3x15 12kg
Frog Crunch: 3x15
Side Crunches: 3x15
SL Hip Raises: 3x15
Leg Raises: 3x15
Plank: 60s BW

Thursday Off

As you can see high reps with light weight, looking forward to tmoz as i feel like ive lossed weight and i can see ive lost a little aswell but we shall soon find out.

[ToCKSiC]

Stats (Sunday 29th May)
Height: 5ft9
Weight: 168lbs
Chest: 39in
Arms: 14.5in
Hips: 38.5in
Waist: 34in
Thighs: 23.5in
Calves: 14.5in
Forearms: 12in
Shoulders 47in
Neck: 15.5in

Weighed myself first thing in the morning and measurements also, pretty please so far lost about 3lbs of weight since last week, i imagine some of it would have been water though, lost an inch in my wasit which i woke up this morning and definately noticed it and lost about .5in in my hips which is good as i dont want love handles lol gained .5in in my neck though?? idk what that is all about :S pretty much everything lost .5in though which is abit annoying but i have to expect this plus like i said some might have been water as you cant see much definition in my arms or legs or shoulders so maybe/hopefully that is just water going?

Breakfast
2 Eggs (Whole)
PB Sandwich
Semi Skimmed Milk

Lunch
Tin of Tuna
2 tbsp of Mayo
Wholemeal Rolls x2

Dinner
Steak Burger
Chicken Breast x2
1.5 Cup of Brocolli

1900 Calories
180g Protein
115g Carbs
80g Fats