The never ending cutter
So as i've been told i'm "always cutting" and i guess thats pretty true for the last six months or so. This is going to be my ongoing log to help keep me motivated, and to help you guys keep my ass on track. So here is the skinny on how i'm gonna get more skinny.
Training: I'm using a modified waterbury method right now that looks like this.
A2 wide grip pull ups
B1 Skull Crushers
B2 preach mach
Day two 20min walk
Incline smith press 10x3
A2 standing shld press
B2 High Pulls
over head Triceps ext
Day four 20min walk
A1 Decline Barbell
A2 Hammer Curls
B1 Seated Calf Raises
B2 Leg Curls
Day six 20 min walk
I've been instructed not to run, jog, or do Hiit cardio just yet by my new training mentor. and we will just say he knows his shit.
Diet: I'm using daves clean bulking 101, but i've modified it so that i'm shooting for the cals of a 210lb person, and i've dropped the carbs slighly more then protien and fats.
NHA stack (Activite, rebound xt)
celedrin & msm
basic cuts (pre workout)
GXR (post workout)
Stats: (I'll edit this tomorrow, I will do measurements and wieght upon waking)
Goals: I want to drop overall bodyfat, and get down to between 205 and 210 lbs. this should put me in sub 10% bf category.
That's a very good point Dave. I've switched my way of thinking around on that issue as well. The only thing I measure with my whole body weight is protein, and then some.
I still love your training protocol you're using. Maybe you could treat it like HST and do 2 weeks of 10x5's, then another two weeks of 10x4, then finish up with 10x3's. I guess it would be a cross between Waterbury/HST/AGVT! Hopefully you reach your goals soon so I can see what kind of damage you can do during a bulk! :D
You know dave i'm dam glad you posted that. for some reason I've been lookin at it like this ... i'm 225, i want to be 210, so i'll eat like i'm 210. but i shouldnt be, it should be i'm 225, 210 of that is muscle, so i should eat like i'm 200. And as the weeks progress i'll adjust downward for that.
I've dropped tons of fat before, always to have it come right back. My thought process this go around is, slow and steady, and keep it off. So small adjustments in diet, cardio, iron is how i'm gonna go at it.
thanks for the feedback guys.
oh an 0311, wait till you see my bulking cycle come feb/march. I promise it will be a site to behold.
you weigh about 225 and you said in one of your posts that your bf% is about 13%-15%. so we will say for calculation purposes 14%, which would put you at about 193 for lean body weight so go like this.
weight used for calculating cal.
week 1: 225
week 2: 210
week 3: 200
week 4: ~193
week 5: ~193 (with one of the last days your bulk day)
week 6: ~193
and so on.
adjust your weight on weeks 5 and on if you gain more mass.
I like this approach because when I'm doing lots of cardio and eating a lot, I'm giving what my body wants and that is lots of energy for the amount of work I'm doing, which aids in upping my metabolism. tapering off like this will help in not losing muscle.
I like the way you layed that out dave. I was officially 225 this morning, which i'm pretty happy with. I'm gonna reasses my marco breakdowns today and I'll post those too.
can't wait.. oh and
This is more for the new guys and gals that might not know what i'm talking about when I said mass.
Ok guys, here is what I came up with for my weekly break down. I've also done the daily macro breakdowns, let me know if you have any suggestions that will make this more effective.
I'm starting this as if I was eating for a LBM of 210, because thats what i've been doing all along.
week 1: 210 lb macro P-210, F-126, C-158
week 2: 205 lb macro P-205, F-123, C-154 (I will have a"bulk" day on thanks)
week 3: 200 lb macro P-200, F-120, C-150
week 4: 195 lb macro P-195, F-117, C-146
week 5: 190 lb macro P-190, F-114, C-142
week 6: 190 lb macro P-190, F-114, C-142
I dont anticipate gaining any real muscle mass on this. But I will adjust along the way as Dave suggested. I will be including my pre/post workout shakes in my daily carb count, but I dont go crazy like alot of people because i tend to gain fat easily. usually around 30g each shake.
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