The Cut Begins: 7/18

Discussion in 'Lifestyle, Health, Fitness & Food' started by Uncreative123, Jul 15, 2011.

  1. Uncreative123

    Uncreative123 SS.org Regular

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    I'll be starting a cutting diet as of 7/18 which will consist of four different phases. Making a public thread on a public forum for all to see is the only way I can be held accountable for actually following through with this. Now that I've quit my band I can actually follow through with this and not be side-swiped. The layout of this is mostly for the DIET aspect- not the lifting. My lifting regiment will remain mostly unchanged which is why I didn't lay any of it out here.

    I've never had a problem gaining or losing weight so I'm not adhering to any specific "diet plan"- therein could be the only potential problem. I know what I need to do and I know what I can eat. Anything else only adds complication and ultimately makes the whole thing unravel. However, that being said, I will loosely be following this IDEA of IF (Intermittent Fasting: The Leangains Guide | Intermittent fasting diet for fat loss, muscle gain and health)
    It is my best chance because it was designed around people like me who just aren't ever hungry in the morning. I've been liberally trying it for the last couple days (sort of a cheat-start) and I think it will do the trick.

    The biggest problem for me is the mental factor- not of cracking and having a cheat meal or some such, but the physical depression of losing strength. It is the hardest part for me to cope with and the one reason I've been delaying this cut which has been a long time coming. So I've basically designed my own plan to help minimize muscle loss while going through this. I break it down like this:

    Phase 1: Motivation

    [​IMG]

    The biggest aspect of this phase will consist of diet change. The other part will be minimal cardio. I had been eating like shit lately and thus feeling like shit. Not even wanting to hit the gym and taking more days off from the gym than usual. That's done. My diet will consist of (but not limited to):
    *Chicken
    *Egg Whites
    *Whole wheat toast (w/ natty PB)- sparingly
    *"Salad"/lettuce
    *Lean red meats
    *Minimal fruit (too much sugar and carbs)
    *Cottage Cheese
    *Skim Milk
    *Various Whey proteins and other supps (Fish oil, vit. C, vit E,)
    *Naked Green Machine (This will be my main source of vegetables until my diet kicks in to the point where I'm hungry enough that I will actually eat vegetables)
    That's about it honestly. Of course there will be variations on some of them like the chicken- but pretty limited otherwise. As you can see, not a lot of carbs. I looooooove me some carbs so this part will be rough. I plan to have one to two "high carb" days a week- hopefully they will coincide with my heavier lifting days at the gym. I'm also hooked on caffeine and have a bad Rockstar/Monster habit and refuse to drink the low-carb ass flavored ones. I *might* substitute them for N.O. Xplode- but the thing is I really don't crave caffeine before the gym anymore. I use to HAVE to have one before the gym, but now it's just usually in the morning...so I have no exactly resolved this issue yet.

    Phase two: Supp. It Up


    [​IMG]

    This is where it's time to kick it up a notch. After I feel that I've cut a decent amount of fat- I will be looking for accelerated fat-loss. This will be about 6-8 weeks in. (I say that now, but I have no patience) The only reason I am hesitant when it comes to using fat-burners is because while they do work, they also contribute to muscle loss (though probably not as much as changing my diet alone). Hot*Rox by Biotest has worked for me in the past as well as BSN's Atro-phex. I am hesitant to try any others because I am very highly sensitive to some ingredients in some fat-burners/thermogenics. For example, I can't take BSN's Thermonex. The last time I did, it worked great! I lost 5 lbs in only a day! The only problem was that it was due to vomiting and peeing out my ass. I haven't nailed down what ingredient causes this for me, but it's not limited only to that specific product. I think part of it may be ginseng and one or two other things. A friend is trying to convince me to use Animal Cut. We'll see.
    I will also be upping the cardio during this phase. Only doing bicycle, eliptical, and walking at an incline. This phase will only last for about 6 weeks followed by 2-4 weeks off (off dietary supps that is)

    Phase three: Serious Business

    [​IMG]

    This is arguably the most important phase and will yield the best results.
    I have no choice but to be vague here because of lack of education and a never-ending onslaught of propaganda. This also happens to be the time at which I will start growing my viking goatee out into a viking beard (which could also be harder than everything else combined). This is where whatever strength gains were lost will be re-attained and this is the only way the whole thing will not be for nothing. Anyone can lose weight and get "shredded" but it's a lot harder to have mass on that frame. Real "supps" this time. Diet, cardio, and workout will all be immaculate. I've done it before and I will do it again. This will last approximately 8-10 weeks followed by 2 weeks off and a 4 week recovery period. Then the important part...phase four.

    Phase four: MAINTENANCE

    [​IMG]

    It's true. It's all for nothing if I can't keep a decent diet going and just let it all fall to shit. It's all on me.


    I don't have specific dates plotted for each phase because I don't believe in doing so. While that could be viewed as problematic- Anything could happen to cause one of them to be pushed back or forward and then aiming for a specific date was in vain. I do have rough goal dates such as P2 staring by at least the end of August and P3 starting around mid-September.

    I've been saving my stats for the end here because they're going to have to be updated after the weekend. Since moving I haven't been able to weigh myself. My gym has a scale but I haven't used it yet because I have a good idea of where I'm sitting. Prior to moving I was around 232. Right about now I'm estimating my weight at 225-227.
    Height: 6'2"
    Bodyfat: 22% (estimate) Yeah it's bad.

    The lowest body-fat I've ever been at was around 12%. I'm hoping to SMASH that and my goal bf% is 8%. It's realistic. I don't think I can ever have a diet or lifestyle that will allow me to be at or below 5-6%. If I hit single digits, I'll be stoked. I have taken my "before pics" but at this point am too embarrassed to show them until I have the AFTER pics or at least some part-way progress pics. So buckle up, 'cause Monday's horoscope: FUCK YEAH.

    [​IMG]
     
  2. Harry

    Harry Doom man of Doom. Contributor

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    Come on guys, show him support!
     
  3. ShadyDavey

    ShadyDavey 7ibrarian

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    As someone who's also currently trying to blast off some body fat I have to wish you all the Stoicism, determination and Good Luck in the World!

    I have no idea what I'm currently sat at (can see veins in the abs but not ALL of them!) however if I too can hit single digits (and again, my biggest problem is diet) then I'll raise a glass of skimmed milk to our success :)
     
  4. WickedSymphony

    WickedSymphony SS.org Regular

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    Great post, and best of luck to ya!

    As someone who is a total fat ass (I weigh less than you, but my BF% is higher), I think I'm going to have to take a page out of your book and aim for better health (and you know, actually do something about it). :lol:
     
  5. Uncreative123

    Uncreative123 SS.org Regular

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    lol, thanks dudes.

    Stats were exactly what I estimated: 226lbs @ 22% bf. Shows how well I know my body.

    First full day down and I'm feeling good. Meals so far have just been this chicken stir-fry confection of mine (grilled chicken cut up in small pieces, cooked on a pan with some green peppers and onions and a little soy sauce...but I don't eat the veggies, lolz) cottage cheese, pb toast, egg white omelets w/ a little Parmesan cheese. "Italian Chicken" aka chicken thrown in a pan w/ some Garlic Salt and Mrs. Dash Italian spice dumped on it.
    Plus I've cut back my Whey protein to only after workouts. I'm gonna try it for a little while just to see how it goes. Don't like running protein that low though. We'll see how my body responds.

    Calories running around 2k- which is about 800-1k lower than normal. So I'll definitely be seeing results during the first week.

    Actually making good progress on the beard too. Started that a little sooner than anticipated.
     
  6. Harry

    Harry Doom man of Doom. Contributor

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    800-1000 calories below what exactly? Your maintenance or bulking calories?
     
  7. mhenson42

    mhenson42 SS.org Regular

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    too long. didn't read. liked the Titanic pic though. Nonetheless... good luck to you.
     
  8. Dwellingers

    Dwellingers SS.org Regular

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    A bit of motivation could be added with some before/under/after shots. This will give you a visual insight of how you looked when you began your cut.
    - Torso-shots
    - Side-shots
    - leg-shots

    my two cents.
     
  9. Uncreative123

    Uncreative123 SS.org Regular

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    1k below maintenance.


    Yet you cared enough to post that. Cool story bro.

    I already said I have before pics and I'll take after pics...when it's after. And I'll post both of them at that point. I have more than enough motivation right now. A picture of myself isn't going to be motivating...pics of Arnold, Jay, Ronnie, Dennis Wolf, and others are motivating.
     
  10. Dwellingers

    Dwellingers SS.org Regular

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    Awesome - looking forward to a heads-up. Remember to shred som wood also ;)
     
  11. jon66

    jon66 Contributor

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    This site rocks. Everything from 8string guitars to bodybuilding. Lol

    As someone in a similar boat (currently trying to trim down some bodyfat over the next 12 weeks or so while preserving as much lean body mass n strength as possible) its encouraging to see other members (erg brethren) taking the same road as I.

    Wishing u all the best man, can't wait to read up on your progress.
     
  12. Uncreative123

    Uncreative123 SS.org Regular

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    Thanks dude, it's posts like this that make it easier to get through it. I'm already down 2-2.5% bf which seems unreal for less than two weeks. I know it won't be that easy in the coming weeks and months, but it's a great start. I don't know what's different this time around, but I was actually enjoying the hunger pains this morning (Yeah, it's fucked up, I know). It's like being able to feel the progress as well as see it. In conjunction with doing IF, I'm also loosely carb-cycling. Today I had almost no carbs- which made my leg day that much more brutal. So tomorrow night I am definitely having my cheat meal for the week and carbing up. Then I'll be back to moderate/low carbs for the next few days.

    Feels good man.
     
  13. avenger

    avenger SS.org Regular

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    FUCKING CRUSH IT MAN, when you have a shit day kill the next one twice and feel like GOD!
     
  14. jymellis

    jymellis Talk To DeWalt

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    i have a buddy at work. im gonna have him send me some before and after shots to post up here. my dude is 5 foot 8 and used to weight 320 pounds of fat. he has lost 89 pounds of fat in the last 2 years. BUT he is around 240 pounds of muscle now! i mean this dude is huge! well 5 foot 8 and 240 lol. i know you can do it man.sounds like your already off on the right foot! lookin forward to seeing somne progress pics maing.
     
  15. Uncreative123

    Uncreative123 SS.org Regular

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    I'm down 8 lbs, but still only 2% bf in 2 1/2 weeks. That's a little frustrating because it means either my scale isn't accurate or I'm losing the wrong kind of weight. You can easily see a physical difference by now- I looked at the 'before pics' the other day and couldn't believe how big I was only two weeks ago.
    I'm strictly adhering to IF at this point so I can conserve as much muscle mass as possible while losing fat. It's an awesome program. The basics of which are- fasting for 16 hours then feeding for 8 hours. You have to figure out what your maintenance calories are, then on non-training days you eat 20% under maintenance and on training days you eat 20% over maintenance. (Which for me is suppose to be like 2400 and 3600 respectively) So in that sense it's not a 'restrictive diet' at all.
    Your first meal when breaking the fast is around 20% of your daily total cal. and then the big meal comes after training- 50-60% and then one last small meal again around 20% before bed.

    There's a lot more information on the site: The Leangains Guide | Intermittent fasting diet for fat loss, muscle gain and health
     
  16. Dwellingers

    Dwellingers SS.org Regular

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    read alot about IF - Mayby ill get into it if i have a job schedule that "allows" it.
     
  17. Uncreative123

    Uncreative123 SS.org Regular

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    I'm going to do some progress pics at the one month mark (8/18) - 10 days from now. It's been a fairly drastic change for less than a month. Because of the IF I've stopped losing weight (replacing fat w/muscle). I started to get concerned that it wasn't working. I could physically SEE the results, but my scale said bf% was going up and weight wasn't shifting. I think the scale is totally fucked.

    My strength was actually UP in the gym yesterday considering I've LOST weight AND hadn't eaten (fasted training). Normally, that would have been a disaster.

    I did have my first real dietary fuck-up last night. I waited too long to eat after the gym and it got to the point where I HAD to go out and get food fast or I would've thrown up/felt extremely shitty. Ended up at MuckDonalds. And no, I didn't eat anything off their 'healthier' menu.
     
  18. Dwellingers

    Dwellingers SS.org Regular

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    Will you share some of your lifting stats with us also?
     
  19. Uncreative123

    Uncreative123 SS.org Regular

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    lol, my lifting stats are pretty sad right now. I have a shoulder injury that I'm still slowly trying to recover from- so it prevents me from doing: flat bench, dips, squats, and dead-lifts. That being said, I still decline bench (pain free) and I do dead-lifts (but probably shouldn't be). I also have a knee issue which makes DL's problematic and makes even Leg Press an issue.

    That being said:

    D.Bench is around 285-290 lbs
    Dead-lift 385 lbs
    Legpress 800lbs x 10, but that doesn't really mean anything. I sometimes do box squats, last time was around 335 I think, but again, it's kinda too much for my shoulder.


    Prior to my shoulder issue, I was benching 365, Squatting 365 (lol), and DL'ing 475. I have vids of all of it too. Depressing to watch now, lol. Hoping to see a physiotherapist in the near future to have it properly diagnosed so I can have a clearly outlined recovery program.
     
  20. Dwellingers

    Dwellingers SS.org Regular

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    Watch it in another light man. Your know you could lift and press higher, so it shouldn´t be hard to convince yourself that those stats are achievable when the shoulder is back in rotation, so to speak.

    I merely DL: 308 lbs, BP: 242 and squat 242 at a bw of 173.8. I got some stats to work :squint: (cracks knuckles .... )
     

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