ritchiedrama aiming for the sweet 8% again

[ritchiedrama]

Ok, so I'm back guys and girls after a long ass bulk, not sure the entire time was a good 3-4 months I believe.

Originally I started my bulk at 2,450 calories a day, after a few weeks my appetite went absolutely nuts and now I am eating around 3500-4200 calories a day and my fat gain in all honesty has been miniimal, my abs have remained visible the entire time throughout the bulk.

I started training 4 days a week on my bulk, but then enjoyed it too much and wanted more, so moved to a 3 days on, 1 day off, 3 days on, 1 day off - keep repeating Push Pull Legs routine. Whether this was optimal or not, I do not know, but the time is here where I want to get shredded to the bone, but this time, slowly as hell, I am not in any rush, 1 lb a week is fine for me and I want to maintain all my mass/increase strength if possible.



This was the last 7 weeks of my bulk when I smashed the calories up, the fat gain as I said, really not that bad for the amount I was consuming.

My last cut I followed the LeanGains carb cycling protocol, where training days high carb low fat, rest days high fat low carb. Not 100% decided on which direction I want to go with this yet, I kinda liked it as it eliminated the need for re-feeds; but.. I love carbs, really, I do. Which makes me feel like I'd rather have macros for the entire week and just do a re-feed once a week @ just above maintenance.

I am starting to reduce my calories now, down from 3500 to 3200, and I am going to do what I did last time and weigh myself every single day and record it - it allows me personally to see better progress as I eat roughly the same meals everyday (due to simplicity and I enjoy the foods I consume anyway).

I will probably implement Intermittent Fasting into my routine again because it removed all hunger pangs I ever had.

I was originally 139 lbs when I started my bulk, now 3-4 months later I am 168-172 haha. But I imagine about 6-8 lbs of that is water and is going to fly off as my calories keep reducing. I am still technically bulking but I will update this long everyday anyway, as there is only 2 weeks left before I reach my level of cutting calories.

My current training routine is 3 days on, 2 days off (due to me lowering calories) - repeat. I also have lowered the volume to a 5x5 style workout with two compounds per workout (usually) and one SOMETIMES two assistance exercises.

Once this is over I need to decide on how to train during the cut - maybe the above would work but I kinda would like a rest from training so often.

I hope some of you (especially the ones before follow me). I will post pics from starting point when I reach the two week mark from now and update every week with a progress shot.

During my bulk my most noteable lift change was my Bench Press.

It went from my 1RM being 100kg (220 lbs) and now it is 125kg (275 lbs). I am happy with this progress, but I've noticed lately my strength is dipping very very slightly, losing a rep or two.

Here is my food-log: http://www.myfitnesspal.com/food/diary/ritchiebulk

ritch

[ritchiedrama]

I'll be training like this for my cut, 4x a week.

Monday - lower day
Tuesday - upper day
Wednesday - off
Thursday - lower day
Friday - upper day
Saturday - off
Sunday - off

lower day;

squat 3-5 x5 sets
deadlift (or sumo DL) 5 x1 sets (these will start out light, until i perfect my form)
leg curls 10 reps 3 sets
calf raises 20 reps 3 sets
seated calf raises 20 reps 3 sets

upper day

bench press 3-5 x5 sets
military press 3-5 x5 sets
barbell bent over row 3-5 x3 sets
weighted chin ups (palms facing) 6-8 x3 sets
alternate dumbbell curls 6-8 x3 sets (so 12-16 reps in total over both arms)
rear delt flyes 8-10 x3 sets


progression scheme;

start out by doing 5 sets of 3 reps, once I can do 5 sets with all 5 reps, up the weight by 2.5/5kg and drop back to 3 reps and so on

squat, deadlift, press, military press = 3 minute rest per set, or somewhere near.

the rest can be 1-2 minutes for other things


This is the workout I will be using, thanks to dmacdonal9 for helping me piece it together

[unleashthelion]

Successful bulk was successful.

Am following. Rep'd.

[ritchiedrama]

Weighed in today at 166.6 lbs.

Hoping to lose around 15-20 lbs.

[ritchiedrama]

Eaten a load of crap today, gone over calories but it's alreet, my weight drops anyway for some absurd reason.

I am editing my first post with my myfitnesspal etc.

[MrM27]

Great job man. The new size is looking incredible. Successful in my opinion.

Repped.

[Get2thechopper]

Wb dude! And GL

Your progress is looking good! Can't wait to get off my cut

[Goalie_Girl]

Dang, you sure know how to bulk! In!

[ritchiedrama]

Tapered my calories down agaiin for the next few days, down by 200

3000 calories
250g protein
340g carbs
70g fat

[ritchiedrama]

Hitting the macros/calories just fine right now.

Had a heavy squat session yesterday, rested today.

Tomorrow I will begin my new workout but I'm going to do a de-load first though as I am getting close to lowering cals again so it makes sense and I've been lifting heavy for a good 6-8 weeks now.

Looking forward to it.

Weighed in at 168 lbs today but I had eaten :}

[ritchiedrama]

This is my current condition:

[mavajo]

Nice bulk bro! You finally grew into your head.

Towards the end of my cut, my wife told me I was starting to look a little bobble-headish myself. Must be a problem for us shorter dudes.

[ritchiedrama]

So that is the deload done; lifts are all in kg.

Decided to cut early too, going to start tomorrow with my new macros which are below; will be tracking it for a few weeks to see what happens to my weight & will weigh myself in the morning. Going to do Intermittent Fasting again, as I'm sure it'll help with my hunger issues - will see how it goes. Not decided if I will be training fasted yet, though.

Calories: 2400
Protein: 170g
Carbs: 277g
Fat: 68g

Lifts ~

Flat Bench: 75x5, 75x5, 75x5

Military Press: 40x5, 40x5, 40x5

Bent Over Row: 45x5, 45x5, 45x5

Chin up: bodyweight x8, bodyweight x8, bodyweight x8

Alternate Dumbbell Curls: 10x16 10x16 10x16 (8 each arm)

Rear Delt Flyes: 5x10, 5x10, 5x10

Lower body tomorrow; legs still sore as **** from couple of days ago but its a deload so it'll be all good!

Peace!

[ritchiedrama]

Official weigh in: 165.4 lbs

Deload lower body workout today.

This is it brahs!

[ritchiedrama]

Rest day today, 2nd day of the cut, yesterday was fine.

I have a feeling this will be fairly easy, I'm dedicated to everything I do these days & failure isn't an option =]

[Insilicio]

Good luck man, seems u have a solid plan. I also do IF and liking it a lot

[ritchiedrama]

Lowered calories to 2,000.

[ritchiedrama]

Picture of da wheelz

[Goalie_Girl]

Nice flare on them legs, got those army side trousers going on for sure!

[ritchiedrama]

Thanks!

Todays food!

[ritchiedrama]

Just ate about 5,000 calories in chinese, boom.

[ritchiedrama]

http://www.youtube.com/watch?v=K_0qfO6AKbo&hd=1

new PB on bench today

[ritchiedrama]

brah.

[Former300lber]

Looking thick, Good job.

You short guy's have it easy man, Sitting at 195lbs rate now and still feel pretty damn small....

[ritchiedrama]

Dropped calories to 1,800 for the next four weeks, need to drop as much bf as possible in that time frame. Muscle loss may happen, but i'm cool.

[Merial20]

Gl man. Curious what was your lowest weight and cal intake at the end of last cut

[ritchiedrama]

Gl man. Curious what was your lowest weight and cal intake at the end of last cut

1600 a day, 139 lbs.

[HannibalK1ng]

hey so you bulked from 139 to 170?

Im in the same position now you think bulking to 170 is worth it?

how much weight gain per week?

and what do you think your weight will be at 10%bf?

good work mate

[ritchiedrama]

hey so you bulked from 139 to 170?

Im in the same position now you think bulking to 170 is worth it?

how much weight gain per week?

and what do you think your weight will be at 10%bf?

good work mate

I didn't check my weight gain per week, i just ate and ate and ate, didn't even care. Kept my abs the entire time from 139-->170.

[ritchiedrama]

160.2 lbs this morning. Good so far. Did a re-feeed today for the sake of wanting to eat carbs.