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

[adrian312]

So it's been a little more than a year since I have done my last cut, and I am really looking forward to starting another one. I have been feeling not my best due to the weight I have gained recently, thus triggering me wanting to do this cut. Last week I unofficially used my home scale and weight around 167 lbs, so I will start with that weight, but going forward I will do my Wednesday weigh ins, starting this Wednesday. My goal is to no stop until I hit at least 157 lbs. Based on previous cuts I expect it to take about 6 weeks, I will do 3 days cardio and 1 cheat meal per week. Already feeling mentally better that I started. Another different piece this year is that I will be doing my weigh-ins right before lunchtime, as I have changed my workout timing to pre-lunch instead of the evening hours. This is the first year I am doing a cut like this, I am interested to see if that will affect weigh ins. I'll be posting this Wednesday or next, based on my results this week, but I will really consider this Wednesday's weigh in as the first real official consistent weigh in.

Week 1 - Day 1 - 167 lbs.

[adrian312]

So today (Wednesday's) are my official weekly weigh ins, and I will be updating it according to Wednesday using the same scale. My original 167 weigh in was last week on a different scale, I am still using that as the starting point, today I weighed in at 166 lbs. My goal will be minimum 1 pound a week, anything over that will be a plus as I expect to lose more than 1 some weeks. Target for next week is 165 lbs. I have exactly 6 weeks I want to hit 157.

Week 1 - Day 1 - 167 lbs.
Week 1 - Day 3 - 166 lbs.

[adrian312]

So today was my weekly weigh in, and I came in at 164.5 lbs, a 1.5 lbs loss from last week, which beat my target of 1 pound. I am definitely have a little more to lose compared to recent previous cuts, but I am going to stick to the plan, goal for next week is another 1 lb loss. I believe have lost all my water weight, and each week now I will be losing fat (as long as I meet the goal). I did have 1 pretty big cheat meal this past Saturday evening, other then that completely strict. I did notice that I slept like a baby when I had that big meal, was difficult to get up. What I learned from this is eating lighter meals in the evening keeps your sleep lighter, at least it did for me. In terms of physical appearance I did notice some slimming down overall, but still have work to do.

Week 1 - Day 1 - 167 lbs.
Week 1 - Day 3 - 166 lbs.
Week 2 - Day 10 - 164.5 lbs.

[adrian312]

Weekly weigh in today with somewhat disappointing results, I did not lose any scale weight this week, the scale was hovering around 164-164.5 but I will register on the high side as I usually do. This past week I did the same, 1 cheat meal (pizza, probably not the best cheat meal), but I don't think the lack of scale weight change is necessarily due to this. This stagnation is a little early from what I am used to. I do know that right now my skin is feeling lose, which does mean to me that fat loss will follow. I am confident that next week I will see fat loss. I will target a weight of 163 lbs for next week, which would be a 1.5 lbs loss. I will also slightly tweak my diet and use a little less oil when the chicken breast is cooked. I will work on intensifying my cardio sessions as well. A few differences in this years cut: I have never done a cut in the beginning of Jan when it is cold and days are short, this also possibly could be a factor why I did not change weight this week. Before over analyzing and doing anything drastic, I am going to make the slight tweaks and work on next week's goal.

Week 1 - Day 1 - 167 lbs.
Week 1 - Day 3 - 166 lbs.
Week 2 - Day 10 - 164.5 lbs.
Week 3 - Day 17 - 164.5 lbs.

[adrian312]

So I am please to report that I weighed in today during my weekly weigh in at 162 lbs. 2.5 pound loss from last week. I remained clean all week except 1 cheat meal (cheesesteak and fries). I am halfway done my cut and still need to lose 5 more pounds. It will be tight with 3 weeks to go, but will do my best, if I don't reach the target I will extend cut by 1 week. Goal for next week is to lose another 1 pound. I did notice this week my arms/chest leaned up and stomach is starting to tighten up as well (but is def not there yet).

Week 1 - Day 1 - 167 lbs.
Week 1 - Day 3 - 166 lbs.
Week 2 - Day 10 - 164.5 lbs.
Week 3 - Day 17 - 164.5 lbs.
Week 4 - Day 24 - 162 lbs.

[adrian312]

So I weighed in today at 162 lbs even again. No weight loss from last week. I am not terribly worried with the lack of weight loss this week, but I have seen an interesting pattern this year with 2 stagnation weeks. Even with the lack of weight loss this week, I noticed my waistline went down. I changed up by HIIT this week to 2 HIIT and 1 aerobic. Overall cardio intensity has increased. I will still stay the same course this week. I am basically averaging 1 pound of loss per week this year. Right now I have 2 weeks of cutting left to get to 157, my goal for next Wednesday is still 1 lbs (get to 161), which I think I will achieve. I will have to make a decision on to extending my cut for another week, as 2 weeks to lose the weight I need to will be a real challenge. Still right now I will see where I am at 2 weeks from now and decide from there. Regardless I need to hit my 157 goal. I do think this year I gain a lot more than a normal cut.

Week 1 - Day 1 - 167 lbs.
Week 1 - Day 3 - 166 lbs.
Week 2 - Day 10 - 164.5 lbs.
Week 3 - Day 17 - 164.5 lbs.
Week 4 - Day 24 - 162 lbs.
Week 5 - Day 31 - 162 lbs.

[Frank Drebin]

epic thread

[adrian312]

Thanks!

Weekly weigh in update. News is bitter sweet, Good news is I lost 2 pounds this week, I am down to 160 lbs. Bad news is I have 1 more week in my cut and it is very unlikely I will reach my goal of 157 with 1 week remaining. I would say there is a 80% chance that I will have to extend my cut by 1 more week, which would make this years cut 7 weeks. I don't know if I am aging or because of the winter months but it did take me longer. Nevertheless 2 more weeks of cutting is not that big a deal. I will post my update next Wednesday and go from there, but most likely we're looking at a 1 week extension. I am going to try to increase cardio intensity these next 2 weeks to make sure I do reach it.

Week 1 - Day 1 - 167 lbs.
Week 1 - Day 3 - 166 lbs.
Week 2 - Day 10 - 164.5 lbs.
Week 3 - Day 17 - 164.5 lbs.
Week 4 - Day 24 - 162 lbs.
Week 5 - Day 31 - 162 lbs.
Week 6 - Day 38 - 160 lbs.

[adrian312]

I am please to report that I weighed in today at 158 lbs, a 2 pound loss from last week. This was supposed to be my official last day of the cut, however I decided last week that I wouldn't be able to hit the 3 pounds I needed to get to 157. So I have 1 more week to lose 1 lbs, I think this is very achievable. I just hope I don't go into one of those week plateaus I had this year. I changed up cardio for the past 2 weeks, with 1 day on the treadmill each week, and 2 days HIIT on elliptical. I am still keeping up intensity. Visibly, I can see significant differences, my arms chest and shoulders are more lean, as well as I lost weight in my stomach area, my pants are fitting much nicer. My stomach fast does still feel a little loose so I think will be ready to go within a week.

Week 1 - Day 1 - 167 lbs.
Week 1 - Day 3 - 166 lbs.
Week 2 - Day 10 - 164.5 lbs.
Week 3 - Day 17 - 164.5 lbs.
Week 4 - Day 24 - 162 lbs.
Week 5 - Day 31 - 162 lbs.
Week 6 - Day 38 - 160 lbs.
Week 7 - Day 45 - 158 lbs.

[adrian312]

Today was my last weigh in, and I am happy to report a weight of 157 pounds, which was my target for this years cut. It did take 1 week longer then I anticipated, but I am happy with the end results. This past week I was battle a pretty bad cold, but still didn't miss a beat in terms of training and diet. It was hard but I got through it. My stomach is still a little lose, which means it might want to lose more soon, or its just a little loose skin. Anyhow I am going to officially end this years cut today, I will be targeting my yearly cuts in January, so next update you'll probably see here is next year. I will continue to maintain and keep a decent diet as a rule of thumb, but be more relaxed overall.

Week 1 - Day 1 - 167 lbs.
Week 1 - Day 3 - 166 lbs.
Week 2 - Day 10 - 164.5 lbs.
Week 3 - Day 17 - 164.5 lbs.
Week 4 - Day 24 - 162 lbs.
Week 5 - Day 31 - 162 lbs.
Week 6 - Day 38 - 160 lbs.
Week 7 - Day 45 - 158 lbs.
Week 8 - Day 52 - 157 lbs.

[adrian312]

As mentioned in my last post, a year has gone by and I am ready for my 2016 cut. In 2015 I maintained my standard maintenance program, however I went overboard with the sweets, I am definitely ready for another cut. Today officially begins my 2016 cut, my starting weight from todays weigh in was 169 lbs, ouch...higher then I anticipated. I think the last time I was at this weight was a few years ago. But I do know that I am retaining water from much of the eating out I was doing in the last few months. My plan is to hit my target weight of 157, so 12 lbs I need to lose. I am estimating this cut will take 7 weeks based on previous experience. Will stick to the same program, clean diet all week with 1 cheat meal on the weekend. 3 days lifting and 3 days cardio per week. Will make adjustments as necessary. Wednesday's will be my weigh in's.

Week 1 - Day 1 - 169 lbs.

[Chepserpas]

Great read and congrats on all the progress that has been made . I will follow your program in hope of some results. Also are u doing cardio after your workout? U lift every other day?

[adrian312]

Thanks, and good luck with your progress! I do cardio on days that I don't lift weights. So I do cardio on alternate days 3 days a week, the other 3 days I weight train with 1 day off per week.

[adrian312]

I did my Wednesday weigh in today, and came in at 166 lbs, so I was retaining quite a few pounds of water weight then usual when I started my cut in previous years. Now the real work starts. Goal for next week is 1 lbs loss. See you next week.

Week 1 - Day 1 - 169 lbs.
Week 1 - Day 3 - 166 lbs.

[adrian312]

Weekly weigh in today, and please to report of a 2 lbs loss, currently weighing in at 164 lbs. I exceeded my goal of 1 lbs. I was reviewing my last year's cut and I am running very similar numbers from then. Based on last year I might stall at next week's weigh in, so this week I am going to kick up the cardio intensity to see if I can get past any potential plateau. This past week I at clean except the normal 1 cheat meal, but right now already feeling a lot better with the couple of pounds of weight loss. Goal for next week is the 1 lbs loss.

Week 1 - Day 1 - 169 lbs.
Week 1 - Day 3 - 166 lbs.
Week 2 - Day 10 - 164 lbs.

[adrian312]

Weekly weigh in update: Weighed in today an exactly 163.25 lbs, a .75 lbs loss from last week. I missed my target slightly but still pleased that I didn't plateau. On some readings I was at 163 but I wanted it to be as accurate as possible this week. This week I tried to increase the intensity of cardio to avoid a plateau, and that seemed to have worked. I looked at my numbers last year during this week, and I am beating my numbers, which is great. I did one cheat meal during the weekend, everything else was completely strict. Goal for this week is another 1 lbs. I have 6.25 pounds to lose in 5 weeks, which is very achievable. Definitely starting to notice improvements in overall leanness in my chest, arms and stomach area in just a short 2 weeks. Gotta keep up the intensity in order to keep this progress going.

Week 1 - Day 1 - 169 lbs.
Week 1 - Day 3 - 166 lbs.
Week 2 - Day 10 - 164 lbs.
Week 3 - Day 17 - 163.25 lbs.

[Tcedotal]

Weekly weigh in update: Weighed in today an exactly 163.25 lbs, a .75 lbs loss from last week. I missed my target slightly but still pleased that I didn't plateau. On some readings I was at 163 but I wanted it to be as accurate as possible this week. This week I tried to increase the intensity of cardio to avoid a plateau, and that seemed to have worked. I looked at my numbers last year during this week, and I am beating my numbers, which is great. I did one cheat meal during the weekend, everything else was completely strict. Goal for this week is another 1 lbs. I have 6.25 pounds to lose in 5 weeks, which is very achievable. Definitely starting to notice improvements in overall leanness in my chest, arms and stomach area in just a short 2 weeks. Gotta keep up the intensity in order to keep this progress going.

Week 1 - Day 1 - 169 lbs.
Week 1 - Day 3 - 166 lbs.
Week 2 - Day 10 - 164 lbs.
Week 3 - Day 17 - 163.25 lbs.

Can you post an updated progress picture?

[adrian312]

This week's weekly weigh in update: I am please to report that I weighed in at 161 lbs. today, a solid 2 lbs loss from last week. This week I upped the intensity on cardio to ensure I pushed through any potential plateaus, and it looks like it paid off. My waistline has decreased and noticed this week my veins in arms while pumped are more visible now. I did have the standard 1 cheat meal this past week. So I have 4 weeks to go, and 4 pounds to lose. It is quite possible I may achieve my target weight in 3 weeks, but I don't want to jump the gun on that. Mentally goal is to finish up in 4 weeks. Goal for next week is 160 lbs. I am definitely worried about stalled progress this week as I haven't hit any plateau yet, so I will continue to push with the cardio (2 HIIT sessions and 1 aerobic session per week).


Week 1 - Day 1 - 169 lbs.
Week 1 - Day 3 - 166 lbs.
Week 2 - Day 10 - 164 lbs.
Week 3 - Day 17 - 163.25 lbs.
Week 4 - Day 24 - 161 lbs.

[adrian312]

Another weekly weigh in update. The dreaded plateau has hit me. I weighed in at 161 lbs., exactly the same since last week. This year it came a little later than last year, but doesn't come in at a complete surprise. I have 3 weeks left in my cut, and have to lose 4 pounds, still very doable. This week I was sick and still not 100% but almost over my sickness. I also had a large cheesesteak with dessert for my cheat meal this past week. Those are the only contributing factors I can think of in terms of lack of progress this week. I did however notice my stomach is visually looking better this week, even though my body weight has not changed. As usual, I am not extremely alarmed of the lack of weight loss. Next week is very critical, I absolutely need to lose at least 1 pound in order to stay on track. I think my body will do it. Till next week...

Week 1 - Day 1 - 169 lbs.
Week 1 - Day 3 - 166 lbs.
Week 2 - Day 10 - 164 lbs.
Week 3 - Day 17 - 163.25 lbs.
Week 4 - Day 24 - 161 lbs.
Week 5 - Day 31 - 161 lbs.

[adrian312]

Weekly weigh in update: Today I weighed in at 159.25 lbs, a solid 1.75 lbs. loss from last week. I kind of expected this, since last week I hit a plateau. I had a pretty big cheat meal with ice cream on Saturday that probably was too big, but didn't seem to effect me too much. I noticed my waistline definitely slimming down, but I do have a little more work to do. I have to lose 1.75 lbs in the next 2 weeks. It is definitely doable as long as I don't hit any plateau. I do notice my stomach fat is loose which indicates that it will go soon. My goal for the remainder of the cut is to lose 1 pound per week. So next week's goal is 158 lbs. I will continue to try to up the cardio intensity to make sure I reach my goals. Looking back at this years cut I am absolutely happy with my decision to do it, I feel much better at the current weight I am at. The next 2 weeks will be the extra buffer of loss I will need for the year.

Week 1 - Day 1 - 169 lbs.
Week 1 - Day 3 - 166 lbs.
Week 2 - Day 10 - 164 lbs.
Week 3 - Day 17 - 163.25 lbs.
Week 4 - Day 24 - 161 lbs.
Week 5 - Day 31 - 161 lbs.
Week 6 - Day 38 - 159.25 lbs.

[adrian312]

Weekly weigh in update: Today I weighed in at 158 lbs. even, a solid 1.25 pound loss from last week, reaching my expected weekly weight loss goal. I was pretty confident going in today that I would reach it. Overall my waistline decreased this week, as well as my arms and chest leaned up this week. I stuck to the same program with a single cheat meal on the weekend. I have 1 more week to go to reach my target weight of 157 lbs. Looking back at last year's cut I am literally neck and neck. Goal for next week is 1 more pound, down to 157 lbs. Very achievable, only worry is potentially plateauing. I do feel great at this weight, and another pound will be even better.

Week 1 - Day 1 - 169 lbs.
Week 1 - Day 3 - 166 lbs.
Week 2 - Day 10 - 164 lbs.
Week 3 - Day 17 - 163.25 lbs.
Week 4 - Day 24 - 161 lbs.
Week 5 - Day 31 - 161 lbs.
Week 6 - Day 38 - 159.25 lbs.
Week 7 - Day 45 - 158 lbs.

[adrian312]

I am please to report that for my final weigh in I came in at a solid 156 lbs! I beat my goal of 157 lbs for this years cut. All along I was doing better than last years cut...I am very pleased on how my cut turned out this year. I am going to continue to eat clean for the most part and cheat when I feel like it. Personally I feel like I could even drop a few more pounds and look better but I am going to end it here, I will attempt to do a BF reading soon...My abs are visible and chest/arms are much more lean. Abs could be better if I dropped another 3 pounds probably. Anyhow I am signing off for this years successful cut, see you next year!

Week 1 - Day 1 - 169 lbs.
Week 1 - Day 3 - 166 lbs.
Week 2 - Day 10 - 164 lbs.
Week 3 - Day 17 - 163.25 lbs.
Week 4 - Day 24 - 161 lbs.
Week 5 - Day 31 - 161 lbs.
Week 6 - Day 38 - 159.25 lbs.
Week 7 - Day 45 - 158 lbs.
Week 8 - Day 52 - 156 lbs.

[adrian312]

Hey everyone, I am back for my 2017 cut! This year's cut won't be so bad and I'll explain in a sec. In 2016, at the end of August I ended up doing a "mini" cut, I wasn't feeling the greatest and I did about a 4 week or so cut, and got back to my normal weight then I like to be at. That went from about Aug-Sept. Good news is I haven't gained much back since then. Since that cut I also increased my cardio days to 3 days a week, I think that definitely helped me keep off the excessive gains. I weighed myself day 1 at 163, and yesterday (Wednesday) for my weekly weigh in, I came in at 161.5, so definately not too much work to get to 157 lbs. I started the diet Jan 3rd. I am guessing it will take 4 weeks of dieting to my target weight of 157. Same strategy as always, 1 cheat meal a week, and clean diet all week otherwise. No nonsense simple diet.

Week 1 - Day 1 - 163 lbs.
Week 1 - Day 2 - 161.5 lbs.

[adrian312]

Good news today for my weekly weigh in. Weighed in at 159.5. I noticed the scale hovering between 159-160, so just set decided on the middle. Now that we are a solid week in, I expect all the water weight to be gone, and the real weight loss to occur. This week was fairly straightforward and easy, 1 cheat meal, rest was a breeze. Going to continue as is. Next weeks goal is 1 lb loss. In parallel to this program, I am also doing a side challenge, which is to try to hit 100 push ups consecutively. Last year I was able to do 68 push ups in a row without training for it. So after my weight training program I am doing a quick training for the push ups. I'll conclude that challenge at the end of my cut as well.

Week 1 - Day 1 - 163 lbs.
Week 1 - Day 2 - 161.5 lbs.
Week 2 - Day 9 - 159.5 lbs.

[adrian312]

Weekly weigh in update. Great news, weighed in today at 158 lbs. I am not too far off from my goal of 157. The scale was acting up and sometimes was reading slightly above 158, but it was close enough to the 158 number where I am recording it as such. So a little over 2 weeks in and I am almost there, my mini cut from last year definitely. I am still mentally shooting for another 2 weeks of the cut. I very well may plateau next week so I need to keep up the intensity in cardio and hopefully I'll make some progress. I noticed my stomach definitely slimming down, and arms leaning up. Stomach has some weight to lose though. I'll stick to my same program and cheat once this weekend. Based on next weeks results and visual inspection I'll determine for sure how long this cut will go for.

Week 1 - Day 1 - 163 lbs.
Week 1 - Day 2 - 161.5 lbs.
Week 2 - Day 9 - 159.5 lbs.
Week 3 - Day 16 - 158 lbs.

[adrian312]

Weekly weigh in update. Came in today at about 157.5, just shy of my target goal. The scale was really hovering back and forth so it could have gone either way. Mentally I am prepared to go another week of cutting. I firmly believe I will meet or exceed my target by next Wednesday. I definitely see good visual improvements in chest, arms, but a little more could be lost. My stomach could firm up a bit so I am hoping this week will get me to where I want to be.

Week 1 - Day 1 - 163 lbs.
Week 1 - Day 2 - 161.5 lbs.
Week 2 - Day 9 - 159.5 lbs.
Week 3 - Day 16 - 158 lbs.
Week 4 - Day 23 - 157.5 lbs.

[adrian312]

So today was my weekly weigh in, and happy to say that I came in at 156, beating my target of 157. I feel great and slimmed down significantly in the waist and chest. My arms are more lean and overall aesthetics are better. This past weekend I didn't actually do a cheat meal due to being busy with stuff, but yesterday I did have a dessert and nachos. I did weigh myself yesterday as well, and came in a little lower hovering at 155-156. So I think that 156 is with the extra water weight.

Anyhow, that extra week really helped. Maybe I will consider my new yearly target to by 156. This year's cut was fairly easy with just a little more than 4 weeks. I will think that over. Again I probably won't update here until next year but I may or may not do a mid year cut again just to stay balanced. Till next time.

Week 1 - Day 1 - 163 lbs.
Week 1 - Day 2 - 161.5 lbs.
Week 2 - Day 9 - 159.5 lbs.
Week 3 - Day 16 - 158 lbs.
Week 4 - Day 23 - 157.5 lbs.
Week 5 - Day 30 - 156 lbs.

[adrian312]

Here we go for my 2018 kick of cut! In 2017 I did a cut in the beginning of the year, and again in August of 2017. I seem to have been following that pattern, as I have been gaining more then I want midway through the year. I am glad I did do the midway cut last year since I definitely gained more weight then I wished to. The past 2 weeks I've been pretty sick, and I think I am holding a decent amount of water weight. I did my 1st day weigh in at 167 lbs, which is heavier then I expected. Still not feeling great, but I will try to push through my workouts. I will update my weekly weigh ins on Wednesdays as usual. I also am expected another child any day now, so I am on standby for delivery, but I am going to do my best to stick do the diet during that time with pre-prepared meals, etc..

Week 1 - Day 1 - 167 lbs.

[adrian312]

Weekly weight in today came at a very modest 166 lbs. Obviously it was just water weight, and I expect to shed a few more pounds of water weight in the coming days. I also still feel under the weather. I have a bad headache from lifting today, going to take it slightly easy. But really glad that I am on the diet at the start of the year, feeling mentally better that I am on a plan.

Week 1 - Day 1 - 167 lbs.
Week 1 - Day 2 - 166 lbs.

[Pr1me]

You got this. Great Thread