IF, with a little intensity

[ArnoldS1995]

Alright so I wanted to make this log to try to see what really my body is capable of in terms of holding muscle mass, speed development, and strength proficiency while on a cut really is, and if it's possible to change from a muscle building to a cross fit like physique while trying to cut weight, cut allll kiiiiindzzzz of fat.

I'm going to be as informative as possible so this is going to be a pretty long intro.


So I'll be running IF obviously. Todays my last official day from freedom. Ended the day with a full body workout and some Mcdonalds.

I start my cut tomorrow this is how it looks like:




And this is how I look like now. Don't know my bf percentage but if I were to guess, maybe 14ish?



What I mean by intensity is that I'll be running a lot, I mean a lot.
I'll start this week by running 4 miles, and the next week I'll start adding a little more, of course with calories being accounted for.


It is said that you should be brisk walking and doing this medium paced cardio to try to avoid burning muscle and such.
My first cut, I did the traditional 6 piece meal and I ran hella lot too, it was a fail cut since I went too low on my calories so I don't really count it, but I did get really fast and my endurance was through the roof.

I want to see if doing intense cardio will really burn "a lot" of muscle as they say. My cardio sessions are going to be kept below 25 mins. relax.


It is going to be a 10 week cut, goal? lose 15 pounds. If it were to come that I'm not at my ideal body fat percentage, I shall extend my cut.

Current weight: 178lbs.

Current meal plan:


Workout day schedule:


Protein shake, almonds,
PB sandwich


Almonds, PB, pear


Chicken breast, rice, arizona


Tuna(mayo), kidney beans


protein shake



Rest day schedule:

-protein shake, PB sandwich

-Almonds w/ PB, pear

-Chicken breast, rice

-Tuna, kidney beans



Workout schedule:
Mon:Shoulders
Tues:Endurance, Abs
Wed:Rest
Thu:Chest, triceps, abs, Speed
Fri:Back, biceps
Sat:Endurance
Sun:Legs, abs



Let the games begin.

[ArnoldS1995]

Weighing 175 lbs and it is my 4th day on the cut. 3 lbs water maybe? I think I need to up the calories maybe a little more to make sure.
First time I cut, I didn't lose my water weight until the 6th day.
As for cardio, it's doing amazing, estimating my calories burned through cardio and replenishing them of course.


Got to keep going.

[ArnoldS1995]

So for the end of my first week (finally), ended up being 174 lbs.

Today was shoulders, got a great pump, went heavy (not too heavy). Ended the workout with an intense 20 min cardio session on the stair stepper.

Had a little more calories in since I burned more calories. Bought more food, going to change the meals. Add some yogurt, more milk, eggs maybe, and some oatmeal.
So I will be updating my meals soon.

[ArnoldS1995]

Workout day schedule

After school:
Protein shake, almonds,
PB sandwich


Home:
oatmeal, eggs, whole egg

After gym:
Chicken breast, rice,

Later:
Tuna(mayo), beans

Before bed:
protein shake/banana



Rest day schedule

-protein shake, PB sandwich, yogurt

-oatmeal, eggwhite, whole egg

-Chicken breast, rice

-tuna, beans




Been with this meal plan for a week, and I feel pretty more relieved. Having more fun cutting.
I alternate the almonds with yogurt every day, tuna with sardines, and chicken breasts with tilapia so it keeps it interesting.

Been growing to like running. I wanted to run so bad today after school, but something came up so I did a 22 min. cardio session at the gym on the elliptical. Elliptical is garbage did HIIT for about 10 mins and then found it worthless as I wouldn't run out of breath, and trust me I actually booked it.

Ending weight for my second week is 171 lbs.

Last week I was 174, so 3 lb difference. Not exactly how I planned this weight loss. Better tweak the calories up a little bit more.

So altogether, 7 lbs lost.


Lost a size when it comes to pants. was 32X30, now i'm at 31X30. I need a belt for 32X30.

Better keep it up.

[ArnoldS1995]

On the 5th week of my cut guys. Got to say this cut seems to be flying.

The perfect news is, I'm 100% on point with my IF calculations and graphings. I weighed at 171lbs on the 18th.


oh... more good news here:





Waist has shrunken, vascularity on the lower portion of my abs like crazy, skinnier face, overall feeling way more healthy.

Still running, just not as much as I planned, but my endurance is also through the roof.



So keep going at it, there's no stopping or slowing down.

[ArnoldS1995]

Today has probably the most exhausting day of my cut.
Ran 2 miles early in the morning, on to finish another mile carrying weight (litter carry) 6 hours later, ONLY to go back to the gym 4 hours later to smash some back and biceps.

Definitely going to take in some extra calories. But wow I knocked out in my last class for being so tired. I'm surprised I survived.

[ArnoldS1995]

Week 6.... I weighed at 166. How the hell did I lose 5 lbs.?
I haven't noticed huge muscle loss, but today at the gym definitely some strength loss, actually..tremendous.

Motivation has been dying, like if I just want to drop everything in life and do my own thing, but I keep imagining myself as how I would look like
as the finished product and thats whats keeping me going.

Today was shoulders, light cardio.

Smashed shoulders, got an amazing pump, decided to do some incline treadmill because I felt tired. did that for 15 mins.

Going to definitely evaluate my calorie intake and my cardio performance now... 5 lb loss in a week is not normal.

[ArnoldS1995]

Starting week number 7


Had a huge cheat day last saturday.

2 Number 1s from Burger King
Dominoes Pizza
Ice Cream
Like 5 packs of nature valley granola bars.

It was a horrible day right after..


BUT! I'm back at it again.

Ran 4 miles today non stop. Burned around 500 calories, and all of it before breaking my fast. I was even jittery right after the run.
First time I ever run that distance at the gym and in general. I get so bored running on the treadmill but I just ran and ran and didn't think about it.


Weighed in at 166. No pounds lost. I'm holding a lot of water, but after today I should lose it all. Probably take me another day to get back to where I truly was. I hate cheat days, I go all out and then left with all the guilt and thinking of how long it will take me to get back to where I was.

From the looks of things, this cut will probably continue on this week, and the next, then end it.
Expected weight at the end I would like it to be 162-163ish


This was taken September 28.

[ArnoldS1995]

Found my old thread log dating 2 years back (literally around this time). It has records of my first cut and pics.

Her are some of the pics of my first cut which ended in losing too much muscle and under eating.

If I were to stop my cut today, I would be 30lbs heavier and leaner than in these pics.







I was weighing around 136.

Around 30lbs of solid muscle in 2 years isn't bad. I also got proof with these pictures.

Haven't cheated since Sunday, who knows where my weight is at now.

Saturday I have a JROTC Raiders' competition. I will definitely use Saturday as a cheat day, but won't be planning to over do it.

Lets go get it!

[ArnoldS1995]

I ended my cut yesterday.
I was planning on making it until the end of this week but I feel as I have reached my goal.
And that is making a successful cut compared to my first and being leaner. Also seeing if you could hold muscle mass while running at a cross country level and holding strength.

I have learned several things, TRACK your calories. It may be the difference between losing a ton of muscle from one day to the next and barely losing fat to keeping muscle and losing a surprising amount of fat.
It is hard to sustain you strength levels with all the dieting and running going on, it will go down no matter what.

Ending weight in 166.



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