Been bulking for a while now started from a skinny fat position just over a year ago. I was about 170lbs with no muscle. I'm now weighing 198lbs and will be cutting down to 12 percent. Current bodyfat over 20 percent I'd estimate but have got a bit muscle on me now.
Current weight : 198lbs
Starting pictures : https://imgur.com/a/IJFMTS7
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Thread: The cut begins
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01-06-2022, 12:59 AM #1
The cut begins
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01-06-2022, 03:12 AM #2
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01-07-2022, 10:43 AM #3
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01-08-2022, 08:26 AM #4
Today's workout
Overhead press 1x3 @ 152lbs
1x6 @ 132lbs
Upright row 2x15 @ 92lbs
Banded face pull 2x15 @ 160lbs
Pull ups 11,10
Chin ups 9,7
ATG Squats 3x6 @ 192lbs
Dumbell curl 1x10 @ 42lbs
Tricep pushdown (bands) 1x15 @ 160lbsb
One arm dumbell tricep extension 1x12 @ 36lbs
10 minute HIT resistance bike to finish
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01-09-2022, 01:46 AM #5
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01-10-2022, 03:25 AM #6
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01-12-2022, 10:59 AM #7
Today's workout
One arm dumbell shoulder press 2x6 @ 52lbs
Superset with pull ups 10,9
One arm Dumbell row 2x6 @ 110lbs
Upright row 1x12 @ 108lbs
1x9 @ 108lbs
One arm dumbell tricep extension 1x7 @ 42lbs
1x5 @ 42lbs
One arm Dumbell hammer curl 1x11 @ 42lbs
Today's dinner : https://imgur.com/a/CA9vtqN
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01-14-2022, 06:21 AM #8
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01-14-2022, 08:12 AM #9
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01-16-2022, 02:17 PM #10
Good job and good luck.
Lots of mental ups and downs during a cut. Get a solid plan...stick to that plan
If you're losing about 1 lb per week, you're on track...don't let your head get in the way2017 OCB Men's Physique Open 4th place
17 MP Novice 4th
18 MP Novice 5th
18 MP 40+ 3rd
18 MP Open 5'10" & under 1st
18 MP 40+ 1st & Overall..Pro Card Won
19 Classic Phys Open 3rd
19 CP 40+ 3rd
19 BB open 3rd
19 BB 40+ 1st..2nd Pro Card
19 BB 40+1st..50+1st...3rd Pro Card
21 BB 40+1st..50+1st..Open 5th..4th Card
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01-17-2022, 04:04 AM #11
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01-17-2022, 04:08 AM #12
Last night workout
Bench press 1x5 @ 198lbs
1x4 @ 198lbs
1x3 @ 198lbs
Strict pendlay rows 3x5 @ 162lbs
Barbell shrug 2x8 @ 234lbs
Dumbell tricep extension 2x6 @ 42lbs
Dumbell hammer curls 2x12 @ 42lbs
Crunches + 45lbs 2x12
Was short on time. Been working long hours so I skipped squat portion of work out. This will not become a regular thing
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01-18-2022, 07:28 AM #13
Today's workout
Overhead press 2x5 @ 134lbs
1x3 @ 134lbs
ATG Squats 3x5 @ 218lbs
Deadlift 1x5 @ 298lbs
Pull ups 1x9
Diamond push ups 1x10
Weighted sit up 1x12 + 21 lbs
First time doing conventional deadlift since I first started training. I remember struggling with 200lb. 1x5 for 298lbs now without even training it and I think I can progress it a bit even while cutting. Averaging 2500 calories a day. Up 3am for work tomorrow so won't weigh myself then but will the next day
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01-20-2022, 03:17 AM #14
Today's weight : 192.8lbs
Today's workout
Bench press 1x5 @ 198lbs
1x4 @ 198lbs
1x3 @ 198lbs
Strict pendlay row 3x5 @ 168lbs
Barbell shrugs 2x7 @ 246lbs (grip limiting factor. Might buy some straps)
Dumbell tricep extensions 2x8 @ 42lbs
Crunches 2x12 + 32lbsLast edited by safcpaul; 01-27-2022 at 11:16 AM.
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01-21-2022, 03:13 AM #15
Today's weight : 191lbs
Weight dropping off me. Don't feel massively hungry and my energy for workouts feel fine so I'm not worried about losing the weight too quick.
Current progress
https://imgur.com/a/zjfFcE1
Anybody care to estimate my bf and give me a rough estimate of what I'll have to go to for 12 percent?
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01-23-2022, 02:05 AM #16
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01-23-2022, 04:09 AM #17
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01-23-2022, 05:25 AM #18
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01-25-2022, 07:21 AM #19
Current weight : 190.2lbs
Today's workout
Bench press 1x4 @ 202lbs
1x6 @ 182lbs
Pendlay row 1x10 @ 162lbs
Bent over row 1x12 @ 162lbs
Upright row 1x8 @ 86lbs
1x8 @ 96lbs
Dumbell tricep extension 1x8 @ 42lbs
Crunches 1x16 + 45lbs
1x12 + 45lbs
Reverse crunch 1x12Last edited by safcpaul; 01-27-2022 at 11:16 AM.
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01-27-2022, 11:15 AM #20
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01-28-2022, 08:05 AM #21
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01-29-2022, 09:20 AM #22
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01-30-2022, 01:03 AM #23
Current weight : 188lbs
https://imgur.com/a/aaUM1Dx
Some bodyweight stuff today
Lunges 2x15
Hardstyle planks 2x30 seconds
Calf raises on stairs 2x30
V ups 15,12Last edited by safcpaul; 01-30-2022 at 10:32 AM.
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01-31-2022, 08:55 AM #24
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02-01-2022, 12:56 AM #25
Current weight 187.6lbs
https://imgur.com/a/J5AYjgSLast edited by safcpaul; 02-01-2022 at 02:19 AM.
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02-02-2022, 06:23 AM #26
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02-04-2022, 07:32 AM #27
Turning this into a bit of a recomp for a few month. Happy with fat I've dropped so next few months of this log will be less on my weight but more on progression of strength and physique. Will be eating around maintenance now and see where I get. Summer is officially June 21st here in UK so I'll be sure to hit 12 percent by then
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02-04-2022, 07:35 AM #28
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02-05-2022, 10:30 AM #29
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02-09-2022, 01:37 AM #30
Haven't uploaded workouts last week. Done 4 workouts Last week. Making progress from slightly increased calories. (Recomping)
Yesterday's workout
Overhead press 1x12 @ 102lbs
1x7 @ 122lbs
Chin ups 1x14
1x7 + 35lbs
Diamond push ups 1x9 + 45lbs
1x17 bw
Strict dumbell curl 1x10 @ 32lbs
Strict dumbell tricep extension 1x6 @ 38lbs
Will be doing a leg workout today
Current weight : 185lbs
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