First cutting journal

jbish8 · 07-28-2009, 12:12 AM

Ok, here goes my first attempt at cutting program to try and maintain ALL LBM and only lose fat. Here's where I am to start.

Weight: 169.5 lb.
BF: 8%
Fat: 13.5 lb.
LBM: 156 lb.
Neck: 15.5
Chest: 41.5
Biceps: 15.2
Waist: 29.5
Hips: 38.75
Thighs: 22.75
Shoulders: 49.25
Calves: 13.75

Goal is to get to 6.5% BF with no LBM loss by the end of August.
This first week I will be deloading and easing into the cut and also trying to tie down maintainence cals which are assumed at 2900 per day. This week due to the lower intensity work I will be eating 2700 cals per day.
Macros for the entire cut will be:
Protein: 240 g. (approx. 1.5g per LBM)
Fat: 90 g. (approx. 0.6g per LBM)
Carbs will be the remainder.
After maintainence week I will cycle carbs and cals to coincide with workout/ rest days. I will post my workouts tomorrow.

jbish8 · 07-28-2009, 12:17 PM

Ok, here are the "before" pics. I gotta figure out something for my calves. I think I may actually be closer to 9 or 10% after looking at these but I still wanna get to the 6-7% range.

jbish8 · 07-28-2009, 05:12 PM

Ok, so here's the workout I'm planning to use. Any comments or suggestions are welcome as I'm trying my best to avoid too much volume. This is the same workout I've been doing for the last 6 weeks, and I've been responding well to it, so I figure I will keep using it for this cut. I will start with the weight I left off at before my deload this week, so this will start next week.

MONDAY:
Rack pulls: 5x5/275lb/180 sec. rest
Benchpress: 5x5/210lb/180 sec. rest
Bent over row: 4x8/145lb/90 sec. rest
DB press: 3x8/170/90 sec. rest
Sitting calf raise: 5x5/80lb/120 sec rest
Standing calf raise: 3x8/100lb/60 sec rest

TUESDAY:
Squat: 5x5/230lb/180 sec. rest
Standing military: 5x5/135/180 sec. rest
Leg press: 4x8/450lb/120 sec. rest
Arnold press: 3x8/90/120 sec. rest
Lying ham extension: 4x8/110/120 sec. rest
Bench dips: 4x8/105/90 sec. rest

WEDNESDAY:
3 sets of abs and 10 min HIIT and then 20 min SS after

THURSDAY:
HS Pulldowns: 5x5/220lb/180 sec. rest
HS Incline press: 5x5/260lb/180 sec. rest
Pull ups (wide): 4x8/5lb/120 sec. rest
Incline press: 3x8/170lb/120 sec. rest
Stand calf raise: 5x5/140lb/120 sec. rest
Sit calf raise: 3x8/65lb/90 sec. rest

FRIDAY:
Glute ham raise: 5x5/BW/180 sec. rest
Hanging cleans: 5x5/155lb/180 sec. rest
SLDL: 4x8/200lb/120 sec. rest
Corner press: 3x8/65lb/120 sec. rest
Quad extensions: 4x8/155lb/120 sec. rest
Standing curls: 4x8/70lb/120 sec. rest

SATURDAY:
Same as Wed.

SUNDAY:
Rest

gigaplex · 08-10-2009, 02:03 PM

So how'd the first week go?

07-28-2009, 12:12 AM	#1
jbish8 Registered User Join Date: Jun 2009 Location: usa Posts: 150	First cutting journal Ok, here goes my first attempt at cutting program to try and maintain ALL LBM and only lose fat. Here's where I am to start. Weight: 169.5 lb. BF: 8% Fat: 13.5 lb. LBM: 156 lb. Neck: 15.5 Chest: 41.5 Biceps: 15.2 Waist: 29.5 Hips: 38.75 Thighs: 22.75 Shoulders: 49.25 Calves: 13.75 Goal is to get to 6.5% BF with no LBM loss by the end of August. This first week I will be deloading and easing into the cut and also trying to tie down maintainence cals which are assumed at 2900 per day. This week due to the lower intensity work I will be eating 2700 cals per day. Macros for the entire cut will be: Protein: 240 g. (approx. 1.5g per LBM) Fat: 90 g. (approx. 0.6g per LBM) Carbs will be the remainder. After maintainence week I will cycle carbs and cals to coincide with workout/ rest days. I will post my workouts tomorrow.

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07-28-2009, 12:17 PM	#2
jbish8 Registered User Join Date: Jun 2009 Location: usa Posts: 150	Ok, here are the "before" pics. I gotta figure out something for my calves. I think I may actually be closer to 9 or 10% after looking at these but I still wanna get to the 6-7% range.

07-28-2009, 05:12 PM	#3
jbish8 Registered User Join Date: Jun 2009 Location: usa Posts: 150	Ok, so here's the workout I'm planning to use. Any comments or suggestions are welcome as I'm trying my best to avoid too much volume. This is the same workout I've been doing for the last 6 weeks, and I've been responding well to it, so I figure I will keep using it for this cut. I will start with the weight I left off at before my deload this week, so this will start next week. MONDAY: Rack pulls: 5x5/275lb/180 sec. rest Benchpress: 5x5/210lb/180 sec. rest Bent over row: 4x8/145lb/90 sec. rest DB press: 3x8/170/90 sec. rest Sitting calf raise: 5x5/80lb/120 sec rest Standing calf raise: 3x8/100lb/60 sec rest TUESDAY: Squat: 5x5/230lb/180 sec. rest Standing military: 5x5/135/180 sec. rest Leg press: 4x8/450lb/120 sec. rest Arnold press: 3x8/90/120 sec. rest Lying ham extension: 4x8/110/120 sec. rest Bench dips: 4x8/105/90 sec. rest WEDNESDAY: 3 sets of abs and 10 min HIIT and then 20 min SS after THURSDAY: HS Pulldowns: 5x5/220lb/180 sec. rest HS Incline press: 5x5/260lb/180 sec. rest Pull ups (wide): 4x8/5lb/120 sec. rest Incline press: 3x8/170lb/120 sec. rest Stand calf raise: 5x5/140lb/120 sec. rest Sit calf raise: 3x8/65lb/90 sec. rest FRIDAY: Glute ham raise: 5x5/BW/180 sec. rest Hanging cleans: 5x5/155lb/180 sec. rest SLDL: 4x8/200lb/120 sec. rest Corner press: 3x8/65lb/120 sec. rest Quad extensions: 4x8/155lb/120 sec. rest Standing curls: 4x8/70lb/120 sec. rest SATURDAY: Same as Wed. SUNDAY: Rest

08-10-2009, 02:03 PM	#4
gigaplex Registered User Join Date: Jul 2009 Location: Iowa Posts: 60	So how'd the first week go?