Extreme Cutting Diet and Routine for the next 30 days

[quest-x]

haha, no I am really about 10% fat right now. I just ate and have the whole "bulged belly looking fat look" on purpose in order to make it look more extreme at the end of the 30 days. Plus I am holding alot of water right now from creatine Bloat and such.

I'll lose 5 lbs in water weight my first couple of days.

Here is how I look Flexed. All shot today. Trust me. I can tell my bf by just the mirror to at least 1%, I have been as low as 5.5%

LOL! Did not expect that!

Edit: To clarify, I'm laughing in surprise at the new set of photos.

[vipergq]

Here is the 1 week update. I am downt to about 190 lbs... Not quite as low as as was hoping to get since a bit of that was water weight.

Difference is not as much as I had hoped for while relaxed. I felt that my 4 mile cardio walk was a little bit week for cardio, so I'll up the intensity a little bit this week to see how it goes.

Here are the fat relaxed photos as of today.

Reps are appreciated

I have the Flexed photos as well if anyone wants to see that. Those look a little better.

[vipergq]

well for the Squat, Clean, Military press superset, I just Stay at the power rack.

For the other one, its a little trickier, I have 3 of them Right next to each other and 2 others away that I have to sometime wait for or juast hop in for a quick set. Most guys are cool with it. My set only takes like 15 seconds so I'm out of the ir way quickley.

[blinky99]

Where'd ya get ur Ephedrine at j/c

[mebiglosefatok]

Diet is up top and so far pretty much stuck to it. I alter what type of meat or protein source all the time, IE Steak for Chicken, Salmon for Tuna, ect.

My workouts right now are just High intensity supersets with 3-5 excercises with short breaks.

Here is an example of a workout.

Bench press: set of 10
Bent Over Row: set of 10
Bar Dips: til Failure
Decline Sit Ups: Failure
Lat Pulldowns: set of 10

All with relatively no breaks between excercise and a 2 minute break after all of them. I repeat 4-5 times.

After I would pick a couple other excercises and just superset them,

Last night I did Curls and Side lateral raises, 5 sets each.

I change the excercises everyday, but try to keep the heart rate and intensity up at all times. (I chug down a gallon container of water with 25 g BCAA's and 25g Gatorade and 15 g Glutamine to slow down muscle breakdown)

Post workout shake is 40g Protein, 40g carbs


Hope that helps

Why do u want to lose 50 percent muscle and 50 cent fat what is the point of a bulk if ur gonna do that man just do it properly and eat more

[WTF??]

Here is the 1 week update. I am downt to about 190 lbs... Not quite as low as as was hoping to get since a bit of that was water weight.

Difference is not as much as I had hoped for while relaxed. I felt that my 4 mile cardio walk was a little bit week for cardio, so I'll up the intensity a little bit this week to see how it goes.

Here are the fat relaxed photos as of today.

Reps are appreciated

I have the Flexed photos as well if anyone wants to see that. Those look a little better.

You better hurry fat ass! I'm not going to be the fat guy at Rehab this year! I would show you my pics but my camera is uhhhh broken or something.

[vipergq]

You better hurry fat ass! I'm not going to be the fat guy at Rehab this year! I would show you my pics but my camera is uhhhh broken or something.

fool, you aint got 18" arms!!!

[WTF??]

fool, you aint got 18" arms!!!

I put that like two days ago. With my extreme cutting they might be 17" by now... Gosh! Idiot!

[Mitsuomi]

damn, nice diet man. what do you eat that has such low carbs? i'm having a really hard time keeping my carbs down.

[anikey]

SERIOUSLY

You can be a Before/After model... and the best thing is you won't have to try out any fat loss product.

They'd just take the after pic 3 minutes later lol.. wow.. good job

[vipergq]

damn, nice diet man. what do you eat that has such low carbs? i'm having a really hard time keeping my carbs down.

I eat carbs in the morn and around my workout. The rest of the day, my diet basically consists of lean meat and lots of Veggies.

Sample meals are:

Large Romain and Spinach salad with 30g of protein from Chicken Breast, 3 egg whites, fat free dressing.

Can of Tuna and nonfat to low fat Mayonaise, Mustard, Onions, dippde with Celery.

Lean Top Sirloin and Stirfried Brocolli, cabbage, and Zuccini.

10 oz piece of Salmon and a side salad of Rommain and Spinach with nonfat dressing.

Hope that helps...

[WTF??]

I eat carbs in the morn and around my workout. The rest of the day, my diet basically consists of lean meat and lots of Veggies.

Sample meals are:

Large Romain and Spinach salad with 30g of protein from Chicken Breast, 3 egg whites, fat free dressing.

Can of Tuna and nonfat to low fat Mayonaise, Mustard, Onions, dippde with Celery.

Lean Top Sirloin and Stirfried Brocolli, cabbage, and Zuccini.

10 oz piece of Salmon and a side salad of Rommain and Spinach with nonfat dressing.

Hope that helps...

You forgot tubesteak.

[Mitsuomi]

I eat carbs in the morn and around my workout. The rest of the day, my diet basically consists of lean meat and lots of Veggies.

Sample meals are:

Large Romain and Spinach salad with 30g of protein from Chicken Breast, 3 egg whites, fat free dressing.

Can of Tuna and nonfat to low fat Mayonaise, Mustard, Onions, dippde with Celery.

Lean Top Sirloin and Stirfried Brocolli, cabbage, and Zuccini.

10 oz piece of Salmon and a side salad of Rommain and Spinach with nonfat dressing.

Hope that helps...

thnx man. i'm gonna have to try the spinach salad and the tuna with onion. i'll tell ya how it goes

[user98511001541]

ur diet is similar to mine

i dropped 4pounds the first 10 days, water weight from stopping creatine no doubt

goodluck, and ur website is 100% awesome, u have photographed the HOTTEST girls haha

[Mitsuomi]

so i tried out the tuna and onion and i love it. really good with my diet. i'll be trying the spinach salad later today.

[vipergq]

Everything Going good still, Changed it up a bit yesterday and today.

Yesteday I did a ultra low carb day <50g and no workout, just 2 cardio sessions.

Today will be my carb up day. Looking to get about 350-400g of Carbs without going over 2500 calories.

Heavy Chest and Back workout today. with some shoulder burnouts and abs as well.

3 more days until updated Photos, I think things are going well, but not sure if I'll get to my goal all the way.... we'll see.

I plan on only having 1 more carb up day around the 24th or so.

[M4A1 Widowmaker]

Good job so far with the diet. I'm starting my pre-summer cut tomorrow and am looking to be in the single-digit bf% by June.

I saw that you're getting kind of bored with your cardio so I thought I would suggest what I do to you. It can be a bit much at first so work up to it.

5-minute warm-up jog
12 minutes of 30-second sprint/30-second jog or walk
3-minute warm-down jog

I did this all last summer and it helped me to get to single-digit bf% for the first time ever and significantly dropped my recovery time. I started off doing it twice and week and eventually worked up to 3 times (MWF) and I love it. I've taken a few months off because I was on a mini-bulk but it melts away fat without sacrificing much muscle.

[vipergq]

Good job so far with the diet. I'm starting my pre-summer cut tomorrow and am looking to be in the single-digit bf% by June.

I saw that you're getting kind of bored with your cardio so I thought I would suggest what I do to you. It can be a bit much at first so work up to it.

5-minute warm-up jog
12 minutes of 30-second sprint/30-second jog or walk
3-minute warm-down jog

I did this all last summer and it helped me to get to single-digit bf% for the first time ever and significantly dropped my recovery time. I started off doing it twice and week and eventually worked up to 3 times (MWF) and I love it. I've taken a few months off because I was on a mini-bulk but it melts away fat without sacrificing much muscle.

I was planning on alternating 3 days of HIIT into my cardio instead of the 4.2 mile walk., I just havn't gotten to it yet.

I will probably start after my 2 week photos. For HIIT I will probably use the heavybag for 1 minute on 30 seconds off.

[vipergq]

Here is my 2 week update guys. I am down to 186 lbs. Started at 195 exactly 2 weeks ago.

Was hoping for a tad bit better results, but still pretty good. Maybe a couple of days behind my projected schedule...

Let me know what you think. Probably going to settle for 178-9 lbs at 7% bodyfat by the end of the 30 days.

Start: 195 lbs


1 week into cut: 190


2 weeks into cut: 186




I have fully flexed ones as well for any one curious to see...

[pdiddy77065]

great job man, keep up the good work. I am thinking of trying something similar to this, ur progress is intriguing me and great definition by the way so far into the cut.

[younggunz20]

Post your flexed ones. I don't really like comparing the relaxed ones, I don't think it shows your progress as well. Good work none-the-less.

[vipergq]

Post your flexed ones. I don't really like comparing the relaxed ones, I don't think it shows your progress as well. Good work none-the-less.

I agree, I don't think progess shows that well with the relaxed ones, but for the before and after, thats the way they always do it. Sad relaxed berfore pic and flexed shiny and happy after photots.

Anyways, here are the flexed ones:

[muscless]

Definitly see progress! Keep up the good work!

[ABC_BOXER]

Good stuff mate, will be checking your progress....I'm also on a cut at the minute, be great if you could check by my journal and check my progress!!!!

Good work mate.....reps!

[vipergq]

Damn, had to work full days yesterday and the day before so I go a llittle bit off track. Had to skip 2 cardio sessions and 1 workout. Sucks....

Diet was pretty on track, but no extra calorie burning...

Weight was pretty mch maintained.

Puts me 2 more days behind my schedule. Man, looks like I may not quite reach my goal. lets see how it goes

[WannaBLarge]

Damn, had to work full days yesterday and the day before so I go a llittle bit off track. Had to skip 2 cardio sessions and 1 workout. Sucks....

Diet was pretty on track, but no extra calorie burning...

Weight was pretty mch maintained.

Puts me 2 more days behind my schedule. Man, looks like I may not quite reach my goal. lets see how it goes

don't let two days get you off track. Its easy to pick it back up twice as hard to reach your goals. Good luck, looking good.

[niiick]

looking awesome bro ... i wanna watch your journal ...
some awesome photo/body manipulation you can do with flex and bloat differences.

[younggunz20]

The difference between your relaxed photos and your flexed photos is astonishing. Keep up the hard work and keep us posted!

[pimpalot805]

Interested to see end-progress pictures; looks good so far, keep it up~

[AboveBeyond]

Keep it up dude! I can definitely see the reduction in bodyfat from 195lb to 185lb!