adrian312's journey to get cut up aka. lose bf!!!

[adrian312]

Weighed in yesterday a 172 lbs, that is my starting point for the cut. I am going to start off doing 2 cardio sessions per week (1 regular, 1 HIIT), and work out with weights 3 times a week, all of this will be done in the evenings. Right now I am not planning on having any crazy cheat meals since I just started the cut. But we'll see as we go on what to do with the cheat meals.

Week 1 - Day 1 - 172 lbs.

[adrian312]

Late entry, but here is an update from last week. I weighed in a 168.5 last week, so 3.5 lbs loss, I attribute some of it to water weight, but it is solid progress. I am remaining in the gym at 5 days a week, 3 days weight training, and 2 days cardio. Today I have another weekly weigh in, I am thinking I lost another 1 pound this week. I'll probably continue doing 2 days of cardio a week for at least another week, then I'll probably need to increase one more day a week of cardio to get that fat burning off faster. I haven't cheated one time yet since I have cut, although I was tempted this past weekend. If I do decide to do a cheat meal it will be on the weekend.

Week 1 - Day 1 - 172 lbs.
Week 2 - Day 7 - 168.5 lbs.

[adrian312]

So I weighed in this past week at a notch above 167.5, but for the books I am going to keep it as that, I think it was like 167.6 according to the scale. 1 pound loss from last week. As long as I am progressing at least 1 pound a week I am going to consider that week a success. I feel like I might need to up the cardio in order to maintain this progress. Looking at my last attempt for a cut, I stalled a bit losing weight after 3 weeks, so I am going to try to preemptively attack this one.

Week 1 - Day 1 - 172 lbs.
Week 2 - Day 7 - 168.5 lbs.
Week 3 - Day 14 - 167.5 lbs.

[adrian312]

Hi had my weigh in yesterday, I was hovering around 164 - 164.25 lbs, which is a 3.25-3.5 pound loss from last week, I am very happy with the results this week. I can see that y stomach has loss a good amount of fat, and my chest area has lost fat as well. I increased the cardio this past week to 2 HIIT sessions and 1 moderate session. I still have not cheated yet once since the beginning of my cut, we'll see if I feel like doing a cheat in the upcoming week. For the books I am going to pencil it in at 164 since the reading could go either way. I was actually quite surprised this week with the amount of weight loss, I was expecting to only lose about 2 pounds, but I am not complaining...So I am estimating it will take another 2-3 weeks to get to my goal of 160 lbs. Once I get to my target weight I am going to evaluate my body fat percentage and aesthetics to see if this is where I want to be at.

Week 1 - Day 1 - 172 lbs.
Week 2 - Day 7 - 168.5 lbs.
Week 3 - Day 14 - 167.5 lbs.
Week 4 - Day 21 - 164 lbs.

[adrian312]

So I weighed myself in yesterday with disappointing results. I weighed in at 164.5 exactly. (If you want to be technical from last week's exact reading, it is a 1/4 pound increase from last week)

A couple of theories I have to the lack of progress.

1. I did a cheat meal on Saturday (steak and pancakes), and a "mini" cheat meal on Saturday.
2. I increased portion sizes slightly with rice, (because I was feeling very hungry and someone weak, and didn't feel like I was getting enough nutrition)
3. Looking at my past progress, after losing a significant amount of weight, my body may have stalled a bit before it can start losing more fat. I had a similar issue in one of my earlier cuts where I stayed at the same weight in between weigh in's. This theory may or may not be totally true, but I will work hard this week with no cheat meals as well to eliminate any other outside factors.

My goal this week is to lose at least 1 pound, to get to 163.5. I am going to maintain the same amount of cardio, and training regiment. As I mentioned, I am going to be 100% strict this week, no cheat meals.

Week 1 - Day 1 - 172 lbs.
Week 2 - Day 7 - 168.5 lbs.
Week 3 - Day 14 - 167.5 lbs.
Week 4 - Day 21 - 164 lbs.
Week 5 - Day 28 - 164.5 lbs.

[adrian312]

Good news this week, I weighed in last week at 161.25, which is a 3.25 pound loss from last week. This past week I maintained the cardio levels, and did not cheat at all. I am happy with the results, although I did notice that my chest strength went down a bit, so I am assuming I may have lost some muscle as well.

I am very close now to my target weight of 160 lbs. My face has leaned up a lot, as my stomach has lost a good amount of fat, my chest and shoulders have leaned up. I'll probably do a bodyfat & reading when I hit 160. I am estimating this cut to take 1-2 more weeks, as long as I decide to stop at 160.

Week 1 - Day 1 - 172 lbs.
Week 2 - Day 7 - 168.5 lbs.
Week 3 - Day 14 - 167.5 lbs.
Week 4 - Day 21 - 164 lbs.
Week 5 - Day 28 - 164.5 lbs.
Week 6 - Day 35 - 161.25 lbs.

[adrian312]

I kinda went on a splurge this past week, with a few cheat meals since I feel like I am at the point I want to stay at, earlier in the week I checked my bodyfat at 12.8%.

I think I had about 3 cheat meals this week, all being pizza, I even cheated one day before my weigh in, which definately through the readings off a few pounds, I weighed in this week at 164.5. I attribute at least a few pounds to that, since I ate a whole pizza the night before, regardless I will still register it at that even though I know its not accurate. I think I relaxed this week because I feel that I am getting to the point where I feel that I have lost enough weight, and don't want my appearance to look to skinny. I'll probably have a somewhat relaxed diet this week but will still maintain the same cardio sessions and weight lifting routine...

Week 1 - Day 1 - 172 lbs.
Week 2 - Day 7 - 168.5 lbs.
Week 3 - Day 14 - 167.5 lbs.
Week 4 - Day 21 - 164 lbs.
Week 5 - Day 28 - 164.5 lbs.
Week 6 - Day 35 - 161.25 lbs. ~ 12.8%
Week 7 - Day 42 - 164.5 lbs. (cheat meal night before)

[adrian312]

So about a years gone by, and I decided to go for another cut. I already started by cut on 4/30, and as of 5/2 I did my official weigh in at 164.25 (a few days after my start but it’ll do) I will be doing my weigh ins on Wednesday’s every week, last Wednesday I weighed in at 164. My goals are to lose 1-2 lbs a week. My final target weight this time will be 157-158 lbs. I will also tweak that number based on how I look. My starting routine will consist of 3 days a week cardio (2 moderate 1 HIIT), and 3 days a week weight training. I have not done a cheat meal yet, if I do decide to cheat it will be on the weekend and be a maximum of 1 per week, no exceptions. I am expecting this cut to last about 5 weeks, since I am not looking to lose a ton of weight, but I will continue this cut as necessary. I was somewhat disappointed in my cut last year since I stopped after I hit 161ish, this year I will be more aware of last year’s result and use that as motivation not to do that. I am approximately at 14% bf now, I would be happy at 11% for this cut, and maintain after that.

Week 1 - Day 1 - 164 lbs.

[adrian312]

This past Wednesday the 11th, I did my weekly weigh in, I was happy to see that I weighed in at 160.75, which is a 3.25 lb. loss from last Wednesday. This past week I was completely strict, I did at times eat an additional meal of chicken breast if I felt hungry. With the good progress I could easily mentally cheat, but I am going to still stay committed not to cheat until I hit my target weight. I am going to continue the same diet and cardio exercise as I have been. Goal for next week’s weigh in is 159.75.

Week 1 - Day 1 - 164 lbs.
Week 2 - Day 7 – 160.75 lbs.

[whitek8gixxer]

ive lost 28 pounds and put 45 pounds on my bench since i started working out and i eat a a 6 inch turkey on wheat with double meat and a yogurt a couple times a week. It fits my macros just fine??? I can't bring much to work one because i'm on a motorcycle, and two i have no fridge or microwave at work. So i have to eat take out for a lunch alot. but i don't let it be a death sentence. Boston market sliced turkey and steamed vegtebales is money.

[adrian312]

So I weighed in yesterday on my weekly weigh in at 158.75, which is a 2 lbs. loss from last week, I am happy with my progress thus far. This week I noticed my chest and arms got more lean, as well as my stomach has been reduced by about an inch. I still need to lose more weight to lean up my stomach area however. This past week I did have 1 cheat meal on Saturday (which was unplanned, but it was steak and fries, so it wasn't too bad) As my results show it did not affect my results. Going forward, to keep me sane, I will do 1 cheat meal per week. I am going to evaluate my results on June 1st weigh in, if I continue at 1 lb per week I should end this month at about 156.75, I am thinking this may be enough or 155 might be the right weight. I'll see when the time comes. For this week's goal I am looking to go to 157.75 for next week's weigh in. I will continue to do what I have been doing.


Week 1 - Day 1 - 164 lbs.
Week 2 - Day 7 – 160.75 lbs.
Week 3 - Day 14 - 158.75 lbs.

[adrian312]

So I weighed in yesterday during my weekly weigh in at 158.5, which is only a .25 loss from last week, this past week I only had 1 cheat meal on Saturday, which I don’t think should have affected the results. But based on my previous weight loss trends from cuts, after about 3-4 weeks my body stalls on loss, and every weigh in after that I lose a couple of pounds. So I am not alarmed that I didn’t have much progress this past week, I notice my skin is lose and I expect next week’s weigh in to be good. Goal for next week will be 157.0, I am targeting a 1.5’s loss. After next Wednesday my May “cut” will be over, I will evaluate what I will be doing next, to continue the cut or maintain at that point, based on how I look and my scale weight. In terms of my current physical changes I noticed my shoulders, chest, and arms have gotten more lean, and I lost a decent amount on my stomach, the stomach can lose more fat from where it is now, so that is the main determining factor in continuing the cut or ending.


Week 1 - Day 1 - 164 lbs.
Week 2 - Day 7 – 160.75 lbs.
Week 3 - Day 14 - 158.75 lbs.
Week 4 - Day 21 - 158.5 lbs.

[adrian312]

So I did my final weigh in for the month of May at 157 lbs. I am happy with the progress, reaching my goals below 160 lbs. I have clocked in at 10.9% bf as of 4 days ago, i will do another bf reading to see if anything has changed in those days. What I learned from this past cut is that a good weight for me is 157 lbs, so instead of future cuts at 160, I will target 157. I probably could still lost a few more pounds to tighten up my waist to about 155, but I won't be doing that as I feel like what I have done is sufficient for my goals. I noticed I lost at least 1 inch off my stomach, and my chest/arms/shoulders are more lean now. Moving forward I will be maintaining, and will relax my diet during the weekends. I probably will do a weigh in next week just to see what effect my cheats have on my weight. Every year just before spring I decided am going to make it a goal of mine to do at least 1 month cut (if significantly over 157 lbs), so I can maintain a good weight...

Week 1 - Day 1 - 164 lbs.
Week 2 - Day 7 – 160.75 lbs.
Week 3 - Day 14 - 158.75 lbs.
Week 4 - Day 21 - 158.5 lbs.
Week 5 - Day 28 - 157 lbs.

[adrian312]

Here we go again. Spring is in the air, and for me that means Spring Cut! I've recently went on vacation and haven't been in the gym for the past couple of weeks, so feeling a little bit anxious to get back into the swing of things. I am starting the spring cut for 2012 today. I will be targeting 157 lbs. I haven't done my official weigh in today, but will do that today at the gym, I think I am around 163-164 lbs or so. I will be doing a similar routine as in previous years, will do weigh in's every Wednesday. Will do cheat meals once per week if I feel like I need to, otherwise I will not cheat.

[adrian312]

My starting weight this year is 164 lbs (weighed in this past Monday). I also did my weekly weigh-in yesterday and stayed the same at 164 lbs. I am still deciding this week if I should do 2 or 3 days of cardio, but based on previous experience I will probably do 3 days of cardio this week, and continue that going forward.

Week 1 - Day 1 - 164 lbs.

[adrian312]

I had my weekly weigh in yesterday, and was very pleased with the results. I know some or most of the weight lost was water weight, but any progress is good progress. I did 1 cheat meal on Friday, right now I will probably stick to about 1 cheat meal a week. I have been doing 3 days of cardio per week now.

Week 1 - Day 1 - 164 lbs.
Week 2 - Day 7 - 160 lbs.

[adrian312]

So this week I had a 1 pound loss from last week, so I am satisfied with the results. I did one cheat meal this week. Overall I am happy with the 1 pound loss. I am targeting another 1 lb loss next week.

Week 1 - Day 1 - 164 lbs.
Week 2 - Day 7 - 160 lbs.
Week 3 - Day 14 - 159 lbs.

[adrian312]

Quick update, weekly weigh in came at 158 lbs. 1 lb lost from last week. I am thinking to do the cut for 2 more weeks, I am hoping to reach my goal of 157 lbs by my next weigh in. Diet has been good minus one cheat meal a week. My stomach area could lose some fat so I think th 2 weeks is a good goal to shed some extra stomach fat.

Week 1 - Day 1 - 164 lbs.
Week 2 - Day 7 - 160 lbs.
Week 3 - Day 14 - 159 lbs.
Week 4 - Day 21 - 158 lbs.

[adrian312]

So my weigh in yesterday came in at 158 lbs, the same as last week. Although I am slightly disappointed, I am not completely disappointed as I know how my body works after around this time, usually my body stalls on weight loss for about 1 week during week 4/5. This week however I did notice my arms and chest got/look more leaner. I expect to reach my target of 157 lbs by next week, I even think I might lose a little bit more. I may or may not end my cut next Wednesday, I will see how I feel and look then, I either a.) will end my spring cut, or b.) extend it for 1 more week.

Week 1 - Day 1 - 164 lbs.
Week 2 - Day 7 - 160 lbs.
Week 3 - Day 14 - 159 lbs.
Week 4 - Day 21 - 158 lbs.
Week 5 - Day 28 - 158 lbs.

[adrian312]

I did my weekly weigh in this week, I am happy to report that I weighed in at 156 lbs (155.75 to be exact), I am satisfied with the results, surpassing my target 157 lbs. I am going to officially end my cut, although I will still continue to eat cleanly, but just cheat whenever I feel like it. For this years cut, I had 1 cheat meal per week, and did not deviate from that. I haven't checked by bf% officially, but I think I am hovering around 10% right now. Till next year...

Week 1 - Day 1 - 164 lbs.
Week 2 - Day 7 - 160 lbs.
Week 3 - Day 14 - 159 lbs.
Week 4 - Day 21 - 158 lbs.
Week 5 - Day 28 - 158 lbs.
Week 6 - Day 35 - 156 lbs.

[adrian312]

So it's been over a year since my last cut/update. I usually do a cut once a year, but this year due to life being hectic I wasn't able to do it at that time. But 2013 is not over...Now, I am about to do another ~6 week cut. I think I am actually around 167 lbs (will post official weight , the highest I have been in years, I think I am around 14% BF. I will target at at least 160 lbs, but may try to go down to 157, depending on how I look and my BF reading. I haven't did an official weigh in yet, but I will post the results next week on that. I did injure my rotator cuff a few months ago, and it still hasn't healed. I plan on doing the same program, with 3 days of cardio, 3 days of weights. Today is my first official day. I plan on having 1 cheat meal a week on Friday or Saturday, but will remove them if needed. I do feel like I am not lean enough right now so I am really looking forward to getting more lean again. I will post weekly result updates as I have in previous cuts!

[adrian312]

So good news and some updates. When I started my cut I was at 166 lbs officially. Bad news was that this year was the first year in awhile that I got up to 166 lbs. During my first weigh in, (it was 2 days later), I was down to 164 lbs, and the following weigh in I lost 1 pound that week. I have my next weigh in tomorrow, which my goal will be to be at 162 lbs. I do feel overall more lean already, my chest and arms seem to have gotten leaner and some fat off my waist is gone, but I still have a lot of work to do in these next 4 weeks. I have been sticking to the same program, with 1 cheat meal a week. Will post an update soon with further results.

Week 1 - Day 1 - 166 lbs.
Week 2 - Day 7 - 163 lbs.

[Ammex]

Strong 7 year update.

[adrian312]

So I weighed in today at 162 lbs, reaching my goal from last week. I am going to continue to monitor my caloric intake and kick up my cardio session's intensity, to ensure I kick off another round of weight loss. Goal for next week is 161 lbs. Till next time...


Week 1 - Day 1 - 166 lbs.
Week 2 - Day 7 - 163 lbs.
Week 3 - Day 14 - 162 lbs.

[adrian312]

So good news and bad news. Goods news is I lost weight from last week, but bad news is I didn't reach my goal of 161. I weighed in at 161.25. I had a feeling I had stalled slightly this week. I did have 1 cheat meal as usual, and everything else remained the same. This week I am going to change my cardio routine to 2 days of HIIT, and 1 aerobic cardio session. Still 3 days total. I will also increase intensity in cardio sessions. This is also not extremely surprising as I tend to stall after a few weeks, and think week it has happened before. I think with some intense cardio I can trigger the kickoff of another good round of weight loss. Goal for next week is 160 lbs even.

Week 1 - Day 1 - 166 lbs.
Week 2 - Day 7 - 163 lbs.
Week 3 - Day 14 - 162 lbs.
Week 4 - Day 21 - 161.25 lbs.

[adrian312]

Great news, a solid 2 pound loss from last week, which brings me down to 159.25 lbs. I have 2 weeks to reach my goal of 157 lbs, which would make this years cut 6 weeks. As long as I lose 1 lbs per week for the next 2 weeks aprx I should be good to go. This past week I upped my cardio intensity, and everything else remained the same. Not one deviation from aside from my cheat meal, I even had a major holiday yesterday and did not cheat. I want to remain totally focused at the goal at hand. Goal for next week is 1 pound, which will bring me down to 158.25, a plus if I can get to 158.

Week 1 - Day 1 - 166 lbs.
Week 2 - Day 7 - 163 lbs.
Week 3 - Day 14 - 162 lbs.
Week 4 - Day 21 - 161.25 lbs.
Week 5 - Day 28 - 159.25 lbs.

[memcop]

I dont even know what to do with this log lol

main forum it is

lol

[Ppem]

Weekly pics would be great!

[adrian312]

Weekly pics would be great!

Sorry I haven't been able to do that this year, maybe next year!

I did my weigh in today and came in at 158.5. I definitely notice my waistline has decreased, I tightened up my belt buckles otherwise pants were falling down . And overall arms have become more lean, as well as chest. I think there is some loose skin that will further tighten my waist area further. 1 more week to go. One point also I would like to make is this year is I am using a different scale, and sometimes it reads the same for 1 pound adjustment, so that worries me a little that I am not getting completely accurate results. But I know for sure I am making progress just by looks. Target is 1 more pound for next week, bringing me down to 157.25.

Week 1 - Day 1 - 166 lbs.
Week 2 - Day 7 - 163 lbs.
Week 3 - Day 14 - 162 lbs.
Week 4 - Day 21 - 161.25 lbs.
Week 5 - Day 28 - 159.25 lbs.
Week 6 - Day 35 - 158.25 lbs.

[adrian312]

So final weigh in yesterday came in at 157 lbs.! I also weighed myself with a digital scale and came in at 156.4 lbs. I am happy with my results overall, my waistline is down, overall muscle separation in arms, chest, shoulders are now more visible. I do know I could lose a little more. I checked my BF last week and I was at 11%, so I am assuming I am around that right now still, will do another check this week. Weight loss goal has been reached, and the extra week definitely paid off. Hopefully next year I won't have to do 6 weeks, as this year I gained a little more then usual.

Week 1 - Day 1 - 166 lbs.
Week 2 - Day 7 - 163 lbs.
Week 3 - Day 14 - 162 lbs.
Week 4 - Day 21 - 161.25 lbs.
Week 5 - Day 28 - 159.25 lbs.
Week 6 - Day 35 - 158.25 lbs.
Week 7 - Day 42 - 157 lbs.