WELCOME!
PLAN
Lifting days:
Protein: 200-220g Cho: 100-120g Fat: 20-30g
total calories: 1380-1630
Off/Cardio days:
Protein: 220g Cho: 10-40g Fat: 10-20g
total calories: 1010-1220
Refeed:
Protein: 160g Cho: 500g Fat: 10-20g
total calories: ~2800
Routine
Mon: Chest,Biceps,Triceps -Hypertrophy +cardio
Tue: Cardio
Wed: Shoulders&Back -Hypertrophy +cardio
Thu: Cardio
Fri: Upperbody power +cardio
Sat: cardio or off
Sun: cardio or off
Still recovering from knee surgery hence why I'm not training legs.
Meal plan
Protein: egg whites, tuna, chicken, whey, cheese.
Carbohydrates: candy, pasta, oats, potatoes.
Fat: oil, the occasional egg yolk, cheese.
Current stats
Height: ~5'10
Weight: 180-182 (not sure because of muscle atrophy).
Goal: to cut 9lbs in 4 weeks.
Day 1 video (Excuse the horrible posing):
In before all my muscles fall off... Yes, I don't recommend anybody cut at such low calories.Todays workout:
Incline DB press:
88 lbs x 10
104,5 lbs x 6
Flat DB press:
88 lbs x 9
77 lbs x 8
Standing DB curls:
38,5 lbs x 10
44 lbs x 8
27,5 lbs x 10
Dips:
BW x 10
BW+44 lbs x 8
BW+66 lbs x 8
Tricep 1 hand cable pulldown:
44 lbs x 10
55 lbs x 8
Tricep rope pulldown:
93,5 lbs x 10
71,5 lbs x 10
Hammer curls
33 lbs x 8
38,5 lbs x 8
Macros:
Protein: 220g
Cho: 125g
Fat: 22g
cals: ~1600
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Results 1 to 7 of 7
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11-14-2011, 11:46 AM #1feathered quads/10
- Join Date: Jun 2011
- Location: Finland
- Posts: 327
- Rep Power: 694
4 weeks of super low calories /cut log
*Snort lines of creatine pre workout crew*
*Popped a BCAA, I'm Sweatin crew*
*Suffer horrible withdrawal symptoms if without glutamine for longer than 2 days crew*
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11-14-2011, 12:08 PM #2Body fat Aim 10%
- Join Date: Mar 2011
- Posts: 2,314
- Rep Power: 3710
why you going so low?
☆☆☆υк ¢яєω☆☆☆
Rep 500+
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11-21-2011, 01:26 PM #3feathered quads/10
- Join Date: Jun 2011
- Location: Finland
- Posts: 327
- Rep Power: 694
Well.. so far not so good, lol. I managed to eat 13,600 calories total in just two days. I calculated that 13,600 - 2,700 - 2700 = 8200 excess calories consumed. It's going to take me about 4 days of hard dieting to fix this.
Sunday total deficit (including exercise+cardio): 2300.
Today's total deficit (including exercise+cardio): 1800.
Two more days and I'll have successfully recover from the excess calories and back on track. Ain't going to let this stop me! Going to post a video again on the 2nd week.
picture after binge eating (severely bloated, lol):
I'm traveling to South Korea in 4 weeks, so I want to cut down as much fat as possible. My macros/diet are what I would call a modified version of RFL + TKDOriginally Posted by waqas11
. I'm using strength as an indicator as to whether or not I'm losing muscle mass. So far my strength has actually gone up though (although this probably has a lot to do with the 2 day binge eating.)
*Snort lines of creatine pre workout crew*
*Popped a BCAA, I'm Sweatin crew*
*Suffer horrible withdrawal symptoms if without glutamine for longer than 2 days crew*
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11-21-2011, 01:35 PM #4Chasing cats since 1967
- Join Date: Sep 2010
- Location: New York, New York, United States
- Posts: 52,345
- Rep Power: 323442
That's very achievable, but a good percentage of the weight reduction on such an acute diet will be lean body mass (water and muscle).Originally Posted by kajakajabro
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04-30-2012, 05:04 AM #5fukin zeez bruh
- Join Date: Dec 2010
- Location: Australia
- Age: 38
- Posts: 5,876
- Rep Power: 3893
I'm guessing this did not end well?
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09-29-2012, 09:58 AM #6Registered User
- Join Date: Jun 2011
- Location: Ohio, United States
- Age: 32
- Posts: 2,047
- Rep Power: 3802
Post results OP.. srs
4th year Civil engineering student
PM me if you need help making a gif.
# Victoria Justice is my 10/10 crew
# Victoria Justice being only 5'5 calms me down crew
# Rep anyone who post victoria justice pics/gifs in post your 10/10 threads crew
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10-05-2012, 04:01 PM #7Pursuit of Aesthetics
- Join Date: Jan 2012
- Location: Sweden
- Age: 31
- Posts: 1,077
- Rep Power: 3905
bump! where the fk is the second video u promised?:<
"There's no justice in this world. Not unless we make it"
~Petyr Baelish
"I love the smell of creatine in the morning... Smells like gains."
~FEAFi
):
. I'm using strength as an indicator as to whether or not I'm losing muscle mass. So far my strength has actually gone up though (although this probably has a lot to do with the 2 day binge eating.)
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