Spring Cut to 10%

[Bateman69]

So my Tuesday weigh in : 228. Thats a two lb loss in a week. Perfect! Means this week Im not changing a thing

[Bateman69]

My Easter wasn't bad either. I was in the 2-3k range myself and probably still ended the day in a deficit for the 24 hour period.

nice. the table and candy pushaways saved my a$$ :-D

[Bateman69]

macros for 4/2/13 which I forgot to post last night
2 porkchops =300 cals, 10f, 0 c, 44p
2 protein shakes= 320 cals, 2f, 4c, 64p
Pizza= 870 cal, 42f, 84 c, 42p
Greek yogurt = 100 cals, 0f, 10c, 13p
Wendys chicken nuggets(lol) = 360cal, 22f, 22c, 16p
Arnold Palmer 1 can = 150 cal, 42c

**2100 cals, 76f, 162c, 179p**

pizza, wendys? IIFYM
not prolly a great choice everyday but if u are smart and plan around it you can make almost anything work.

[Bateman69]

Was worried id look alittle bloated this morning from the (probably) high in sodium junk i ate yesterday but actually was still 228 and looked pretty lean.

Also spent the majority of the night reading Lyle MacDonalds RFL. Great read, I like to learn about things like that and wow did I learn alot. Thinking of doing a mod PSMF in the future. Not set in stone but I like to be challenged and this sounds intense. Not that I have a reason to try and lose it faster than the 1.5/2lb a wk Im doin but I want to do it to see that I can stick to it to the letter. All I really need to figure out is how to consume 200g pro with only 800-900 cals. Worked out one plan but it was rather shake heavy and looked more like Velocity. Not in any rush tho, if I do decide to do it Im going to do it right

[Griffin220x]

I hope you reach all of your goals! Best of luck to you!

[Bateman69]

I hope you reach all of your goals! Best of luck to you!

Thanks man! Support always helps!

[Bateman69]

2350 cals yesterday, more than I planned but I was out and busy all day and ended up doing most of my calculating on the fly. But I was still 228lbs this a.m. and was still at a defecit.

[Bateman69]

Gym:
10 mins sprint intervals
3x12 DB Bench Press
3x12 Overhead Press
3x12 Dips
3x12 DB Curls
3x12 Bent Rows
2x15 bw squats
2x15 crunches w weight, 3rd set 30

Diet:
2450 cals, 75f, 187c, 238p

Ended up working insanely late (bartending) but thinking since i was on my feet from 5-3 a.m. i burned some extra cals

[Bateman69]

Yesterday I ate over maint im sure, today i didnt eat anything. All day fast. Im dumb. All i got to say is Im glad this weekend is over and tomorrow is a new day to get back on track...

[Bateman69]

Still here still going...Havent had the time to get on here really but Im on day 2 of PSMF....Doing 800-900 cals, 200g pro, under 25 carbs and taking my fish oil.

So far so good. Ill elaborate more as to the actual diet but it mostly consists of salad no dressing, chicken, turkey, protein shakes, broccoli, asparagus, etc

[Bateman69]

Weighed in at 226lbs this a.m! Another 2 lbs in a wk keep it coming! Had ground turkey burger, broccoli, cpl shakes and a grilled chicken salad yesterday. Hitting the gym today for a full body workout

[Bateman69]

DB Bench Press 3x10
DB Curls 3x10
Tri Ext DB 3x12
Shoulder press 2x10
DB Laterals 2x10
Crunches w weight 2x20
DB Bent rows 3x10
Calf raises 2x15
BW Squats 3x15

[Bateman69]

Started taking a pre workout called Berzerkeer a cpl days ago and I gotta say I love it! I feel like Im exploding with energy. Which helps since my carbs are so low I def can use it

[Bateman69]

Picked up some sort of stomach bug over the weekend, going to take today to rest too then back to the gym on Monday

[Bateman69]

So between being sick and moving, I havent been updating at all. But I am still swinging away. I am down to 224lbs. I started at end of March at 235lbs. 11lbs in a mth!!

[Bateman69]

Progress pics from last week in March to now...I think I am seeing a change, thinning out abit.

[Bateman69]

macros yesterday 2300 cals, 100f, 167c, 146p

i ate way too much bread.

ran 2.5 miles

[scots40]

You've got a frame that you could really add some serious mass if you bulked after your cut is over. Good work so far

[Bateman69]

You've got a frame that you could really add some serious mass if you bulked after your cut is over. Good work so far

Thanks man! need all the help and kind words i can get. That is def my goal. I am in no way satisfied with the mass i have. I just want to lose alittle more fat before I start eating at a surplus. Im 220 right now, once I hit 200 ish Im planning a good 6-7 mth clean bulk. I think my body reacts well to gains and losses so Im excited to see where I can take it.

[Bateman69]

Did Chest today
4x6 Flat press
4x6 DB flyyes
4x6 Incline DB Press
4x10 BW Dips

15 min sprint intervals

weight: 220.5

[Bateman69]

1940 cals, 178 p

ran 2 miles out by the lake, was like a million degrees outside

[Bateman69]

I havent been working out the past 3 weeks or so. I was helping move some furniture and I tore a muscle in my back. So its been nothing but diet for me. Well, muscle relaxors and anti inflammitories too Going to try some light lifting on Monday, I dont want to over do it. Scale still moving but slower now. When I started in March I was around 230-240. Im now at 216 tho Im pretty sure Im holding a bunch of water so I may be lower.

Just cant wait to put this crap behind me and get refocused!

[Bateman69]

I know Ive been all over the place with what Im dieting on. I just was looking for what felt like it was me. PSMF, to me, is pretty intense for results that I could get without it. That was my fault for trying to quick fix. I have been eating 2300-2500 cals, 70-85 fat, and 190+ protien for a solid month now and I like it. I will adjust as I shift back into my workouts.

[Bateman69]

10 min sprint intervals
DB Curls 3x7 @55lbs 2x14@25lbs
Overhead Press 3x6
Db Front raise 3x7 @45lbs
DB Laterals 3x6 @40lbs

going back tonight to do chest and back
diet going for 2000cals, 200p

[Bateman69]

2570 calories, 95f, 180c, 197p.....YEAH

The not eating junk is almost gone and I finally mastered my late night eating by fasting late into the afternoon and eating all my macros for evening. Today I fasted till almost 5. Been stuck at 215 for a week or so if I dont nove down this weekend Ill either move my cals down, start writing macros again, or do more cardio intervals a week.

[Bateman69]

Unrelated but related: I went and saw Man Of Steel. Awesome movie and holy crap, Supes is pretty jacked! Looked up his training for fun and damn. The same guy who helped him is the guy who got the 300 guys so beastly...wish I lived near Gym Jones His workout and 5000 calorie diet is insane. He def put on some serious muscle when you look at how he looked in Immortals.

[Bateman69]

Weight today 211.

To think, I started at 235-240! Its been a steady and slow loss but thats what I want. I never will be that out of shape again. Yesterdays macros I didnt fully track but it was between 2400-2600 calories.

Yesterday and todays workout
Flat DB Press 3x10
Goblet squat 3x15
1 arm raise Db 3x10 per side
1 arm swinging raise 3x10 per arm
1 legged deadlift 3x10
1 arm lift sit ups 2x12 per side
bent rows 3x15 per side

I need a new gym membership and Ive been using the apartment gym which only has DBs. I found a workout that I can do using those. Will obviously change once I get a new membership. Hope you all have a great 4th!