A Quest for Blurry Abs: Dwill and Mtb's Mini Cut Log

[mtb4life95]

Okay so me and dwill094 have been bulking for quite some time now. Pretty sure both of us have been in surpluses(for the most part) for just about a year. I'm up 20lbs, and he will update you on his current stats. In this log we'll be posting our workouts, macros, weigh ins, and hopefully a decent transformation photo at the end. Goal for me is to get back down to 170lbs(10lb loss) in 6-8 weeks, and get back to a comfortable spot for gaining.


Let's get it!

[mtb4life95]

So as of right now my calories are gonna be at 2500, 325c, 55f, 175p. I was taking in 3-3.5k so this big drop should get the ball rolling. I'll update this thread tonight with the macros I hit today and my workout.

[Rboy711]

So as of right now my calories are gonna be at 2500, 325c, 55f, 175p. I was taking in 3-3.5k so this big drop should get the ball rolling. I'll update this thread tonight with the macros I hit today and my workout.

Good luck with your cut, Hope all goes well.

[dwill094]

Let's get it rollin' folks!

Currently coming off of a 13 month long lean bulk, started at 178lbs and weighed in at exactly 198lbs the day before I am beginning the mini-cut. Right now I am on my 4th day of the mini-cut, planning to just go for four weeks or so. Works out well, gonna be fit for my Halloween costume this year ;>

Lowered cals from ~3.8-4k to 3000cal (370c, 220p, 70f) and adding about four cardio sessions a week. Gonna keep tapering into the cut gradually, and bring the macros up the last week (rough plan thus far). Still hittin' the gym 4-5x week w/ a PHAT split. Great gains made.

[mtb4life95]

OHP Day Cycle 1 Week 2:

OHP: 120x7,6,6

Bench: 175x10,9,9

Weighted Chin-ups:
50x7,7,6

DB Curls:40x12x4

Tricep press downs: 90x15,15,15,16

Face pulls:22.5x13,14,12


Macros: 350c, 55f, 172p(decided to start at 2600cals)

[dwill094]

Power Legs

Squat-
225x5
255x5
275x5
245x3x3 (paused triples for 3 sets x.x)

Leg Press-
270x8
320x6
390x6

RDL w/ DB-
60x8
70x6
75x6

Leg Curl-
85x8
85x8
90x6

Calf-Press-
x10,10,10

Calf Raise-
90x8,8,8

Ab-Work

Weighted Cable Crunch-
x12,10,10

Lying Leg Raise-
x10,10,10

Side-Torso Rotation-
x10,12 (each side)

Notes:
Startin' to get lower cal feelz. Gotta be smarter with my carbs and timing them now so I feel good during my workouts. Ordered some Amino Energy ON to keep the energy up and also to sip on throughout the day (no product placement, srs). My squat strength always seems to take a drastic hit right when I exit a surplus, not the best day in the gym. Had to lower some % for my squat numbers. Hoping to redeem myself later on in the week! Day 6 complete.

Oh, and my cals are at 2.8k now. Embracing the shredz.

[Ondle]

In. I'm cutting as well. Dis gonna be good

[dwill094]

Hypertrophy Back/Shoulders (10/10/15)

Bent-Over Barbell Row-
135x10,10,8

Bodyweight Pull-Ups-
x8,7,7,6

High Row Machine-
x10
x8,8 (unilaterally)

DB Pullover-
x12,10

Military Press-
95x10
105x8,7

DB Lateral Raise-
x12,12,10,10

Barbell Shrug-
135x14,12,10

Front Cable Raise-
x10,10

Cardio

200cals on Treadmill (mostly LISS)

Notes:
Day 9 of cut in the books. Still relatively easy with macros and not seeing any huge hits to training. Not having any trouble being flexible, either. All is well. Hoping to dial in and do work during this week and hopefully treat myself with something of a refeed next Saturday. We will see!

[mtb4life95]

Alright so I know I said I was going to be eating 2.6 cals last week, but I ended up averaging 3.1k because of chit will power and a rough weekend lol. still managed to drop 2lbs. Down to 177-178. Looking leaner too. Will be doing my absolute best to hitting a lower average intake this week.

Some lifts I hit this week were:
315x8 DL
120x8 OHP
190x6 FS
200x4 B


these lifts are all sub optimal as I suffered a lower back injury last winter and am still working my way back up. gonna keep hitting PR's tho!

[dwill094]

^ hustle hard, cuzzo

been actually under on my cals cause i'm busy studying for a physiology exam at the end of the week. appetite is still not there, cutting on EZ-mode at the moment. lets see how long this will last.

[mtb4life95]

^ hustle hard, cuzzo

been actually under on my cals cause i'm busy studying for a physiology exam at the end of the week. appetite is still not there, cutting on EZ-mode at the moment. lets see how long this will last.

i'm the opposite man. hardest semester of my life and all the stress just makes me hungrier. i have a neuroscience, organic chemistry, and exercise physiology test coming up and my angus is not peppered.

[mtb4life95]

okay so raised my cals to 2700 because adherence was a problem last week. doing pretty well so far. even if I hit 2700 on the dot that's still 2100 less than last weeks total.

also, several months ago I could barely deadlift 135 or squat the bar due to a debilitating SI joint injury.

yesterday I pulled 290x6x3sets easy af as well as 195x5x3sets on front squats. strength is coming back nicely on lower movements. just gotta keep working on core strength, mobility, and bracing exercises to keep my back healthy.

[dwill094]

one homecoming weekend later, still making progress with the cut! planning ahead of time helped me to still be in my ballpark numbers. was able to actually hit a new low the monday after the weekend, shocking huh? had an awesome gym session today.

Hypertrophy Legs (10/19/2015)

Squats:
185x10
205x10
225x10

Leg Press-
270x8
320x8
320x8

Dead-Lift (Conventional)-
225x8
275x8
315x8
405x1 !

Lying Leg Curl-
85x10
90x10

Calf Press-
x10,10

Calf Raise-
100x10
90x12,10

Weighted Cable Crunch-
x14,12,10

Ab-Crunch Machine-
x10,10

Side Torso Rotation-
x10,10

Notes:
Killed squats and deadlifts with some random guy in my gym who decided to work in. Was pretty cool to have someone to hit heavy sets with, usually just lifting solo-dolo, lol. Ended up going heavier than I thought and practically working with my near max numbers.. only for a single though (405lbs conventional). About to kill the second portion of my macros with some Chipotle, which I also had for lunch (killer buy 1 get 1 burrito/bowl deal today). Day 19 in the books.

[deltpecx]

Blurry abs you say??


































Dat not it is....

[BabyOilBrah]

in on cutters log, G'd up kunt 24/7 brahs, easy shreds.

[mtb4life95]

this is making me motivated. gonna ****ing make it.

[dwill094]

much love from the SCC in here, appreciate it men

will post up heavy benching + week 3 day 1 feelz later today

[BabyOilBrah]

Since it's a mini cut make sure you boys get into a steep enough deficit as long as you can handle it. I'm eating 2k cals during the week and a bit more on the weekends but still pretty low with biking 30-40 miles per week. Trying to get as much fat loss as I can. As long as you're only cutting 6-8 weeks you can be pretty aggressive.

[dwill094]

Since it's a mini cut make sure you boys get into a steep enough deficit as long as you can handle it. I'm eating 2k cals during the week and a bit more on the weekends but still pretty low with biking 30-40 miles per week. Trying to get as much fat loss as I can. As long as you're only cutting 6-8 weeks you can be pretty aggressive.

I'm about to drop to 2.6k and I've been doing a decent amount of cardio on top of that. Still dropping weight. Not really a mini-cut for me, sort of, but more of a "half now, half later" type of deal. Idk, I just don't want to crash diet... i'm not one for extremes. May be why I've never had adherence problems/binging.

[dwill094]

Power Upper (10/22/15)

Bench Press-
205x3
230x3
255x4

Incline Bench Press-
55lb DBx10
65lb DBx8
65lb DBx8

Bent-Over Barbell Row-
135x10
155x8
155x8

Seated Cable Row-
x10,10,10 (last set alternate arms unilaterally... slow contraction)

Standing One Arm DB Military Press-
35x10
45x8
45x8

DB Lateral Raise-
15-25lbsx14,12,12,10

Standing Bilateral Bicep Curl-
25x12,10,8

Tricep Rope Push-Down-
x14,12,12

Notes:
Fantastic, felt great. Meals timed well with my workout. Had a great pump and switched up my exercises which brought a lot of fun into the workout. Been really using the bilateral bicep curl lately, hits the muscle and will get you a pump very quickly. I probably do more volume than I should on my power days. Dropping cals little more, good things coming!

[BabyOilBrah]

nice pressing dwill ^

I'm about to drop to 2.6k and I've been doing a decent amount of cardio on top of that. Still dropping weight. Not really a mini-cut for me, sort of, but more of a "half now, half later" type of deal. Idk, I just don't want to crash diet... i'm not one for extremes. May be why I've never had adherence problems/binging.

I think for a mini cut you should be looking to drop at least 1.5lbs per week as long as you feel alright and can perform in the gym.

[dwill094]

Weight has been stalling all week at 2.6kcal with cardio.. dafuq? I suspect that its just fluctuating. Gonna cut all the extra sodium and start drinking a lot more water.

[dwill094]

finally hit that new low: 188.8lbs :')

gonna go out to the bars tonight for Halloween and perhaps have a cheat meal somewhere in there.

[deltpecx]

finally hit that new low: 188.8lbs :')

.....

[dwill094]

Noticing some changes!

Had a weekend where I was pretty lenient, still pretty much hit cals except for today. Had a refeed today in a ~200 surplus mostly carbs. Felt FULL in the gym as I hit back + shoulders. Haven't posted many workouts lately, will prob put one up tomorrow.

Gonna steepen the cut though, only going to go for another 3 weeks or so. Decided on deeming this only a mini-cut. Will put me right on track to finish up in the spring time! Going to go through the holidays without tracking and just enjoy myself and the progress that I have made!

[dwill094]

Power Legs (11/5/2015)

Squats:
205x5
240x5
270x5

Leg Press-
270x10
360x8
450x8

Sumo Deadlift-
275x5
305x5
345x5

Lying Leg Curl-
x10,10,10

Calf Press-
x12,12,12

Calf Raise (Seated)-
x12,12,12

Hanging Knee Raise-
x10,10
(Superset w/)
Weighted Cable Crunch-
x10,10

Side Torso Rotation-
x8,10 (each side)

Notes:
Heavy day. Threw deadlifts in because I was feeling them, but not sure if I'll keep them in. I almost want to keep using the 5/3/1 scheme and see if I can progress further, but I don't want it to be too fatiguing especially since i'm cutting and lifting 5x weekly + cardio. We will see. Weight loss still steady.

[dwill094]

I dun goofed and did another Power Legs workout in this 5-day rotation. I was having deja vu while loading on the plates, realized it, but decided to go ahead and do the workout anyways, lol. Can't even keep up with my own workouts. Starting to feel really sluggish on leg days. Have a lot going on this week so that doesn't help.

Power Legs (11/10/15)
Squats-
205x5
240x5
270x5
240x3x3 (paused reps)

Leg Press-
270x10
360x8
450x6

Dumbbell RDL-
60x8
75x8
80x6

Lying Leg Curl-
x10,10,8

Seated Calf Raise-
x10,10,8

Standing Calf Raise (Smith Machine)-
185x10,10,10

Notes:
Shorter leg day today since I hit abs with cardio last night. Felt a little weak and unmotivated. May need to try getting more food in me beforehand instead of going immediately after breaking fast. Still putting up decent numbers and weight is dropping steadily. Hovering around ~187lbs. 10lb difference since beginning of mini-cut on 10/1.

[deltpecx]

I dun goofed and did another Power Legs workout in this 5-day rotation. I was having deja vu while loading on the plates, realized it, but decided to go ahead and do the workout anyways, lol. Can't even keep up with my own workouts. ...

.

Paper and pen buy them perhaps you should.

Then your workouts track them you could...yes!

[dwill094]

This is the progress for my cut thus far. I be enjoying the holidays and probably be eating to grow before I pick up cutting again getting closer to summer. Post any feedback you have or questions... open to anything! I will probably whip up a solo-log for my Winter liftin' as far as tracking my workouts and growth goes. So be on the lookout for that, in the mean time keep husslin brahs.

http://i137.photobucket.com/albums/q...159ef6f166.jpg

http://i137.photobucket.com/albums/q...e110f48a86.jpg

http://i137.photobucket.com/albums/q...5C319A910B.jpg

[BabyOilBrah]

This is the progress for my cut thus far. I be enjoying the holidays and probably be eating to grow before I pick up cutting again getting closer to summer. Post any feedback you have or questions... open to anything! I will probably whip up a solo-log for my Winter liftin' as far as tracking my workouts and growth goes. So be on the lookout for that, in the mean time keep husslin brahs.

http://i137.photobucket.com/albums/q...159ef6f166.jpg

http://i137.photobucket.com/albums/q...e110f48a86.jpg

http://i137.photobucket.com/albums/q...5C319A910B.jpg

Looking good good looking misc. BF around 13-15% probs. A solid normal cut will have you looking sick.