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12 Week Cutting Journal

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  1. 04-01-2011, 12:01 PM #1
    Josh99
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    12 Week Cutting Journal

    I am going to do a 12 week long cut and I thought it would be cool to track my progress. I am going to be on the CKD diet the whole time and I have calculated my daily requirements.

    bmr=2100

    Saturday
    ** 1995 calories
    ** 188g fat
    ** *74g protein
    Sunday
    ** *1890 calories
    ** * 158g fat
    ** * 71g protein
    Monday
    ** * 1785 calories
    ** * *128g fat
    ** * *156g protein
    Tuesday
    ** * * *2100 calories
    ** * * 163g fat
    ** * * *157g protein
    Wednesday
    ** * *1890 calories
    ** * *174g fat
    ** * *141g protein
    Thursday
    ** * 1785 calories
    ** * *128g fat
    ** * *156g protein
    Friday
    ** * * 2730 calories
    ** * * 477g carb
    ** * *136g protein
    ** * * 30g fat
    I got this from a thread on this site.

    My goal is to at least lose 1 pound a week and maintain my current muscle mass.
    Last edited by Josh99; 04-01-2011 at 12:57 PM.
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  3. 04-01-2011, 12:55 PM #2
    Josh99
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    This is what im at right now
    Chest- 44in
    Waist- 36.5in
    Arround stomach- 35.5in
    Arm- 15 3/4in
    Legs- 22.5in
    Neck- 15 3/4in

    Height- 5'9
    Weight- 178
    BF- 18.11%-19.75% (dont know how accurate used a online calculator)
    Visible Abs- 4
    The supplements I am using are HEAT stack by Genomyx and Optimum Creatine and whey protein.

    Training
    Saturday-off

    Sunday-chest, tri. Jog 4 miles before bed.

    Monday-off. Jog 4 miles.

    Tuesday-Back, bi. Jog 4 miles before bed

    Wednesday- Shoulder, trap, forearms.

    Thursday- off. Jog 4 Miles

    Friday- Legs. Jog 4 miles before bed.
    Last edited by Josh99; 04-01-2011 at 01:28 PM.
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  4. 04-01-2011, 05:44 PM #3
    Josh99
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    Today legs
    Deadlift- 275lbs 5x5
    Hack squat- 185lbs 4x8
    Squat- 185lbs 4x10
    Legs extension- 100lbs 12,10,8,6
    Leg curl- 50lbs 3x8
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  5. 04-01-2011, 08:17 PM #4
    Josh99
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    8:45-9:30pm jogging

    Total calories for the day 1910
    188g protein
    120g fat
    17g carbs

    I did not do the usual Friday eating that I am going to be doing. Also I weighed myself after jogging and I was 175.5 wonder what I will be tomorrow morning.
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  6. 04-02-2011, 08:07 AM #5
    Josh99
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    Im switching up my workouts to better fit my carb up day

    Monday-Shoulder, Trap, Forearms
    Tuesday-off. Jog 4 miles
    Wednesday- off.
    Thursday- off. Jog 4 miles
    Friday- Legs
    Saturday- Chest, Tri.
    Sunday- Back, Bi. Jog 4 miles
    Last edited by Josh99; 04-02-2011 at 08:13 AM.
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  7. 04-02-2011, 09:55 AM #6
    Josh99
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    Chest, Tri day
    Flat bench- 220lbs 5x5
    Incline- 185x5 185x5 180x5 180x5 180x5
    Skullcrushers- 60lbs 5x5
    Tri pulldowns- 50lbs 4x12
    Incline DB- 50lbs 4x12
    Skullcrushers- 50x12, 50x10, 50x8, 50x8
    Incline bench- 135x15, 135x9. 155x7
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  8. 04-02-2011, 12:47 PM #7
    Josh99
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    Think I might be in Ketosis now. My mouth tastes weird and I have some greenish stanky piss. Fun

    Also I am not hungry at all and have no cravings but still goin to maintain my normal eating schedule.
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  9. 04-02-2011, 08:12 PM #8
    Josh99
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    2143 calories
    207g protein
    138g fat
    20g carb

    Not really following the diet exactly cause I'm eating to much protein and not enough fat but it's still working I guess.
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  10. 04-02-2011, 08:14 PM #9
    Josh99
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    Also think I am doing to do carb up on Friday through Saturday starting next week.
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  11. 04-03-2011, 08:45 AM #10
    Hubauer
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    Hey man, diet looks good! When I did the UD2.0, I would carb up thursday night and friday, then have a serious workout on saturday. You might want to give it a try... I enjoyed it.

    Also, I think if you can see some abs, that puts you close to 10%bf. Not 100% sure though. On chest day, do you do incline 3 times? One with DB and 2 with BB?
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  12. 04-03-2011, 08:58 AM #11
    Josh99
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    Ya i did incline 3 times i was just focusing on upper chest that day I change it up tho.And last night I was in Ketosis and I could not sleep at all and could not keep legs still is this normal? So at 3am I chugged 3 gator aids and made pancakes with maple syrup and I passed out till 10:30. Think I'm going to try it one more time after my post workout meal and if I get the same sleeplessness from Ketosis I can't do it cause I'm 18 and still have school everyday.
    Last edited by Josh99; 04-03-2011 at 09:19 AM.
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  13. 04-03-2011, 11:08 AM #12
    Josh99
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    I did legs, back, bi today to work off my unplanned crap meal. I'm going to get back into Ketosis after my post workout meal hopefully I can sleep.

    Deadlift
    135x12
    205x6
    310x3 last week I could only get it once! PR oh ya. This is every plate I have put on my 45lbs bar.
    275 4x5
    275x4

    Hack Squat
    190 4x8 increase from last week

    Squat
    135x12
    190 3x10 have to be careful don't have anything to catch me if I fail.

    BB curl
    125x5
    125x5
    125x5
    115x7

    Pull ups
    3x6

    Bentover BB rows
    135x12
    165 2x8
    Last edited by Josh99; 04-03-2011 at 11:30 AM.
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  14. 04-04-2011, 06:51 AM #13
    Josh99
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    Weighed 172.5lb this morning. Was 178 last week.

    Also my 4-pack is showing really good.
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  15. 04-15-2011, 07:16 AM #14
    Hubauer
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    Hey man, did you ever decide if you were going to start UD2.0?
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  16. 04-21-2011, 04:38 PM #15
    Josh99
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    Ya it said take 2 weeks of maintenance before u start goin to start once I get all my supps from the mail which should be like 1-2 days
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