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09-21-2020, 09:15 AM #181
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09-21-2020, 09:15 AM #182
Cheers dude, yes tbh I don't really fetishize 10%, in reality on a not-very-big natty like me 10% is just too skinny. I'd be happy at around 12-13%. In a perfect world if I clock in at 15% at 75.1kg then I would mathematically need to lose around 9-10lb to get down to 10%. In reality as you say it would likely be several lb more as mass loss starts to kick in for me pretty savagely at that level. I'm probably going to go another 6lb and see where I'm at. If skinniness becomes soul destroying at that point I will gain mass
Today
Didn't weigh today as woke up and haven't really been too focused on things today, nutrition is in line and had a good workout, that's all that matters.
Workout
Have subconsciously transition into a full body. I know 'consistency' and all that but tbh I've found when cutting once I'm past the level of any cut strength gains it really doesn't matter what I do to retain muscle as long as it's a decent program and I'm working out intensely. I'm not trying to progressively overload at this point, just cling to every kg on the bar so it doesn't really matter if I switch it up more often than I would when gaining:
Back squats 70kg/154lb: 5, 5, 5
Bench press (decided to thrash it):
60kg/132lb: 8
70kg/154lb: 5
80kg/176lb: 4, 3
70kg/154lb: 6
60kg/132lb: 10
wide grip BOR 60kg/132lb: 6, 6, 6
incline press 30kg/66lb dumbells: 8, 6, 7
Wide grip pullups BW: 7, 5, 5
Diamond pushups: 8, 6, 6
Nutrition
50g Whey isolate + 1x satsuma
2x half chicken mayo and cheese sandwiches (new tactic I've employed where I just leave out the top slice of bread on each sandwich, cuts calories without sacrificing filling which is what I hate about normal half sandwiches)
No idea for dinnerSomehow still managing to avoid getting 'too big'
Non-CEO, 0.1235K per day
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09-21-2020, 06:01 PM #183
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09-22-2020, 06:45 AM #184
Today
Weighed in at 76kg dead. Water has re-asserted itself. Hopefully will get a nice drop tomorrow. Am going to be in some major surpluses Thursday-Sunday. It's my the anniversary of my best friend's death along with my now depressing birthday a couple days later so am basically going to get wasted, eat like **** and pretend I'm not alive for a few days, screw cutting, fitness etc. Going fairly low calorie so far this week to hopefully pre-erase at least some of the damage.
Rest day today
Nutrition
Big handful of chocolate orange cadburys buttons (the GOAT)
two ham and cheese sandwiches, no mayo
1x satsuma
will probably keep dinner to a steak or chicken with some veg and maybe a couple of scoops of protein as missed that out this morning
Ended up very gently crashing my car into a parked car in a car park toady. The other car had a single tiny dent but something inside of the bumper of mine got crushed (even though my dent wasn't too big either) and now the whole engine is just dead, wont start. F*cking hate modern cars with all their sensors and electronics. So easy to write off. Cost me £150 just to collect as breakdown insurance doesn't cover collisions. Now it's at the garage.
After pushing the bloody thing out of a multi story car park (the break down van was too big to get in), i spotted the chocolate orange buttons in the back. Was tired and stressed the fuk out so they became my first meal of the day. No regrets!Somehow still managing to avoid getting 'too big'
Non-CEO, 0.1235K per day
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09-23-2020, 01:48 AM #185
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09-23-2020, 04:07 AM #186
Cheers man, yeah having to battle between stopping myself going nuts and just not really caring. Should hear back about the car tomorrow, fingers crossed!
Weighed in at 74.9kg/165.1lb today and going maintenance (can't be looking scrawny when my friends come over).
Nutrition
Bowl of coco pops + milk
1 satsuma + 50g Whey
Leftover steak scraps + 2x ham and cheese sandwiches with light mayo
Will be eating out tonight, will likely be something like steak and chips and a small dessert.
Workout
Continuing with the full body theme. May have to sprawl this one today as decided to actually properly balance my routine (have been a little lazy) so need a couple more pull exercises thrown
Standing OHP 52kg/115lb: 6, 5, 5, 5
Rear delt fly 10kg/22lb: 8, 8, 8
RDL 52kg/115lb: 10, 10, 10
Neutral grip pullup BW: 8, 6, 6
Weighted pressups BW + 10kg/22lb: 10, 10, 10
Narrow reverse grip BOR 52kg/115lb: 8, 10, 10
Single arm rows 30kg/66lb SS with Weighted situps 10kg/22lb: 6+15, 6+11, 6+13
Side bends 30kg/66lb: 8, 10, 10
EDIT: added a few extras to workout :P
Still not technically balanced but w/e. Will probs switch back to UL/PP when I start mass gain again. I simply do not get enough chest activation from bench press + OHP as my only presses and the amount of pull movements I need to balance out 3-4 presses doesn't really fit into a full body format.
Will be entering the hole from tomorrow so probably speak to you guys next week with hyper-inflated water weight readings and probably some fat gain
Peace!Last edited by AlexSays; 09-23-2020 at 06:16 AM.
Somehow still managing to avoid getting 'too big'
Non-CEO, 0.1235K per day
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09-23-2020, 09:46 AM #187
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09-29-2020, 07:41 AM #188
Returned from a very very unhealthy few days!
Alot of drinking and a lot of high calorie foods. Still recovering and not yet back on cutting calories. Am trying to keep today fairly moderate and tomorrow hopefully will start to reverse the slide. Haven't weighed or worked out but will get my new starting weight in tomorrow. Estimate I've probably got a kilo or maybe a little more to backtrack but we shall see once the water comes off.
Feeling pretty low and somewhat struggling to regain motivation but that is what cutting is all about.
Damn rain today as well means I can't work out outside. I might book a gym session for tomorrow. Decent equipment always makes me feel more 'back in the groove'
Definitely bloated but not looking as awful as expected
hope you're all getting along ok!Somehow still managing to avoid getting 'too big'
Non-CEO, 0.1235K per day
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09-30-2020, 04:50 AM #189
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09-30-2020, 05:13 AM #190
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10-02-2020, 01:22 AM #191
Thanks for the encouragement guys! Just finished another 60 hour fast. Feels a little easier every time I just need to ensure it doesn't become a compensatory measure, reaaaally don't want to get into a binge/fast mentality. So far have been using it either out of impatience or in this case to erase a bad weekend. It hasn't yet led to any successive over eating. I find regular cutting is actually worse for that. I find it fairly easy to transition from a fast to a regular cut.
Weighed in at 74.7kg today (164.7lb) which I'm happy with. Broke my fast today with the dreaded shreddies! Gotta be careful Will likely get a workout in tonight too so may update laterSomehow still managing to avoid getting 'too big'
Non-CEO, 0.1235K per day
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10-02-2020, 03:23 AM #192
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10-02-2020, 03:29 AM #193
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10-05-2020, 07:38 AM #194
Bit of a bad weekend in terms of calories and drink, more and more setbacks. Hopefully this week will be more consistent
Today
Didn't weigh this morning as woke up late
Workout
Raining outside so couldn't use my bench or my deck. Had to revert back to weighted pressups for my main chest pressing exercise
Weighted pressups BW + 20kg/44lb: 7, 8, 9
Wide grip BB row 59kg/130lb: 10, 8, 8
Reverse flies 10kg/22lb: 10, 10, 8
Elevated pressups BW + 10kg/22lb: 10, 10, 10
Wide grip pullups BW: 5, 5, 5
BB curls 27kg/59lb: 10, 10, 10
Narrow grip pressups BW +10kg/22lb: 10, 10, 8
Nutrition
50g Whey
2x ham and cheese sandwiches (no mayo)
1 bite of a chocolate bar + 1 chocolate truffle + 1 cocktail sausage
No idea for dinner yet
Want to get a couple of days of consistency under my belt, things have been so haphazard recently and naturally my cutting has suffered. The key now is to get locked back in for a good week. Wish me luckSomehow still managing to avoid getting 'too big'
Non-CEO, 0.1235K per day
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10-05-2020, 10:01 AM #195
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10-06-2020, 01:43 AM #196
Haha that is a good idea but I'm struggling to find storage for my bench at the moment, can't really smuggle in any more equipment.
Yeah weighted pressups are the best. Was only able to do them for most of lockdown and my bench strength actually increased a bit when I finally got my hands on a bench!Somehow still managing to avoid getting 'too big'
Non-CEO, 0.1235K per day
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10-06-2020, 06:52 AM #197
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10-06-2020, 06:59 AM #198
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10-07-2020, 02:09 AM #199
Haha I do start to feel a little weird by the end of the second day but no hallucinations as of yet :P
Had a great lower session last night, very simple but completely ended me. Looks like the gym I'm using actually provides belts so gave it a go (haven't used one before) and felt really good, my screwed up back was less of a hinderance.
Ended up doing a nice long squat session followed by a limited deadlift session where I did a bunch of warmups followed by a couple of sets at 80kg (176lb). Still about 70kg off my previous working sets but heavier than I've gone in about 3 years. It felt ok and they had the speakers up loud which helped
Then did a punishing few sets (lengths) of sled pushes
Only three exercises but was a good'un
weighed in at 75.2kg/165.7lb today so still jumping around a bit but believe my deficit is still consistentSomehow still managing to avoid getting 'too big'
Non-CEO, 0.1235K per day
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10-07-2020, 02:14 AM #200
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10-12-2020, 04:39 AM #201
Haha magic cheat! Must do that sometime
Another not so great weekend, likely balanced out by consistency last week however. Am very bloated again and forgot to weigh this morning
Workout
Doing a lower today, have got to somehow spread the lower exercises I have the equipment to do over 2 lower days:
RDL 52kg/115lb: 10, 10, 10
Front squat 47kg/104lb: 6, 6, 6 (need to get used to this movement again, can be bad for my back)
BB Calf raises 27kg/60lb: 20, 20, 20 (why the fuk not)
Lunges BW + 20kg/44lb: 7, 7, 7
Nutrition
2 sandwiches (cheese and ham)
50g Whey
May skip dinnerSomehow still managing to avoid getting 'too big'
Non-CEO, 0.1235K per day
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10-12-2020, 08:15 AM #202
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10-12-2020, 09:04 AM #203
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10-13-2020, 01:01 AM #204
Tiny update as I finally remembered to weigh in today so didn't want to miss the chance to update lol
74.8kg/164.9lb
been hovering around 0.5kg of 75kg for like two weeks now due to poor discipline. Hopefully this week I can start the trend downwards again, fingers crossedSomehow still managing to avoid getting 'too big'
Non-CEO, 0.1235K per day
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10-13-2020, 04:40 AM #205
Today
As previously mentioned weight is 74.8kg/164.9lb
Workout
Upper today
Standing OHP 52kg/115lb: 5, 5, 5, 5
Upright rows 15kg/33lb DBs: 7, 8, 8 (still wary of my wrist tendons so staying low volume to adjust to the movement first)
Narrow reverse grip BOR 62kg/137lb:
Neutral grip pullups BW: 8, 6, 6
Lat raises 10kg/22lb: 10, 10
Nutrition
30g Whey + 1 plum
Prawn and veg stir fry with noodles
Will be Jambalaya for dinner (feel extravagant today) perhaps minus sausage but not sureSomehow still managing to avoid getting 'too big'
Non-CEO, 0.1235K per day
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10-13-2020, 07:53 AM #206
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10-13-2020, 08:52 AM #207
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10-13-2020, 10:38 AM #208
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10-16-2020, 08:56 AM #209
Glad you enjoyed :P
75.1kg today, drank last night so not surprised. Already surpassed maintenance today somehow so best I can do is skip dinner and limit damage. I've now entered the phase of "2 steps forward, 1 step back" as I try to eek out the last few kgs. Reallly hate it!
Still reached my lowest weight yet yesterday morning at 74.6kg which was nice. I'm sure the weekend will F it up lol
Been doing field trial for work yesterday and involved a lot of heavy lifting both Wednesday, yesterday and today which has been awful for my back so no workouts probably until later in the weekend or monday
Hope you're all gurddddSomehow still managing to avoid getting 'too big'
Non-CEO, 0.1235K per day
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10-19-2020, 11:38 PM #210
Good week so far chaps:
Yesterday
Weighed in at 74.1kg/163.4lb yesterday after a 36 hour fast. Feel like they've become a bit of a barrier buster for me when I start to stall and yo-yo.
Workout
Proper workout in the gym!
Bench press:
40kg/88lb: 10
60kg/132lb: 8
80kg/176lb: 3, 3
70kg/154lb: 6
60kg/132lb: 8
Squat 70kg/154lb: 6, 6, 6
incline press 30kg/66lb Dumbbells: 5, 5, 6
Pullups wide grip BW: 7, 6, 7
Face pulls 30kg/66lb: 10, 10, 10
Wide grip BOR 60kg/132lb: 6, 5, 5
DB curls SS with cable pushdowns: two sets with some amount of weight and some number of reps (not really fussed with arm accessory)
Twas a good session
Nutrition
50g whey
2x large chocolate Weetabix and semi milk
1 cocktail sausage + 1 chocolate orange smarties button
2x chicken thigh, mayo and cheese sandwiches
1x cadburys twirl bar
Hunters chicken, two hash browns and cherry tomatoes
Sounds like a lot of food but everything kept moderate
Today
73.8kg/162.7lb today so weight is at record lows! Will be a rest day today but may update later with nutrition info. Am a little concerned now as although weight is falling off again I seem to be less lean than I was a couple of weeks ago. Sincerely hope I'm not rapidly losing massSomehow still managing to avoid getting 'too big'
Non-CEO, 0.1235K per day
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