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Cutting the fat log w/help from Dannie@SteelGear!

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  1. #1
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    Cutting the fat log w/help from Dannie@SteelGear!

    Ok first of my goal is not to loose weight but to loose fat so I'll be less worried about the scale and more focused on the mirror. I started to cut back in December (Will post pics of progress beginning middle before gear and a recent after gear was introduced) I was all natty (during the cut not my first cycle) until 5 weeks ago. I then added test e/mast e since then I have now added tren and its first time ever using tren currently 14 days in. I went on vacation a few weeks ago and just getting back on track so what better way then start a log with Dannie to help with motivation. Always willing to learn so any feedback is welcome. Current stats are 5'10" 205lbs and if you believe the hand held omron BF is at 15%.


    Diet will be carb cycling a bit:

    High days will be 2800 cals (leg day's and back days 3 total in a week)

    Pro-245g
    Carb-350g
    Fat-46g

    Med days will be 2000 cals

    Pro-250g
    Carb-150g
    Fat-44g

    Low/non training days will be 2000 cals

    Pro-300g
    Carb-50g
    Fat-65g

    Training Will be as follows:

    Monday-Legs/Abs & 20-30mins cardio

    Tues- Back/Shoulders & 20-30mins cardio

    Wed- Chest & 20-30mins cardio (HIIT)

    Thurs- OFF

    Fri- Legs/Abs & 20-30mins cardio

    Sat- Bi's/Tri's & 20-30mins cardio (HIIT)

    Sun- OFF


    Current Cycle is:

    Test E 250 per week
    Mast E 500 per week
    Tren 80mg EOD
    HGH at 4iu (currently out and waiting)

    Gonna try and run tren at least 10wks and I'll keep the test 2-3wks after that.

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    Pics will be December (start of cut and it's bad). Next is around the end of April before anything was added in followed by mid May while on gear along with a few vacation photo's at the end of May and finally a recent pic (Today actually). Most of these I worked out before hand to enhance the look you can tell the ones that are right after workouts lol. Still have a long way to go but made quite a bit of progress so far and hoping tren helps take me to that next level. Also I'll be the first to admit my wheels are not great I didn't train them correctly for years and now playing catch up.
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    Tren sure is gonna help you take your physique to the next level. I only wish I could run it for 10 weeks. My longest ever Tren run lasted 4.5 weeks.
    You have made some good progress over last couple of months. Guns sure look impressive but truth be told you do store a lot of fat around your waist.
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    Today is a non-training day so diet is as follows:

    1958cals
    pro-236
    carb-70
    fat-65

    meal 1: 12 egg whites with 1/4 cup shredded cheese

    meal 2: 2 scoop Divine Protein ISO blend and a plum

    Meal 3: 8oz pulled pork with salad and dressing

    meal 4: All natural peanut butter and califlower

    meal 5: 8oz chicken breast and salad

    Cravings on these days are horrible can't wait tomorrow is a high day.

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    Your telling me I don't seem to be able to get rid of the fatty waist no matter what I do. I was hoping this cut cycle will help get me there.

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    Today was Legs/Abs training

    Legs
    4sets x10rep leg extentions
    4 x 10 reverse leg curls
    6 x 10 hack squats
    6 x 10 leg press
    12 x 10 seated calf raises

    Abs
    hanging leg raises
    declined sit ups
    weighted sit ups
    and a little oblique work with cables

    Cardio
    30 mins on the treadmill at a 15.0 incline and a 4.0 pace (extremely tuff after legs)

    Diet today was a high day


    2750 cals
    Pro-260g
    carb-276g
    fat-58g

    meal 1: 6 egg whites with peppers and 1/4 cup of cheese and 1/2 cup of oats with raisins

    meal 2: 2 scoops Divine ISO protein and 2 plums

    meal 3: 8oz chicken breast 2 cups of green beans and a yogurt

    meal 4: (pre workout) 1 cup oats with some dark chocolate chips

    meal 5: (post workout) 2 cups almond milk and 6oz beef jerky

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    I know its early in this log but any advice or suggestions are welcome.

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    I think you have a solid plan. How long have you been on this diet? Are you happy with the progress?
    Also, that's a lot of abdominal exercises, how often do you do abs?
    Edit:
    Just seen your workout schedule. Abs 2ce a week! That's some commitment. Personally I don't do any direct ab work. Abs are the only muscle group I truly neglect. The look on people faces when they ask me for my abs exercises and I tell them I don't do any is priceless. In most cases they think that I am joking or don't want to share my secrets.

    Sent from my LT26i using Tapatalk 2
    Last edited by Dannie; 06-20-2014 at 08:50 PM.
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    Quote Originally Posted by Dannie View Post
    I think you have a solid plan. How long have you been on this diet? Are you happy with the progress?
    Also, that's a lot of abdominal exercises, how often do you do abs?
    Edit:
    Just seen your workout schedule. Abs 2ce a week! That's some commitment. Personally I don't do any direct ab work. Abs are the only muscle group I truly neglect. The look on people faces when they ask me for my abs exercises and I tell them I don't do any is priceless. In most cases they think that I am joking or don't want to share my secrets.

    Sent from my LT26i using Tapatalk 2

    Been doing this for about the past month or so. My progress had seemed to stall or slow down before so I took some cals away then added another leg/ab day and combined shoulders with back rather than spending an entire session on shoulders. I have upped the intensity of my cardio on steady state days just didn't know if I should be spending more time on the treadmill. From your pics I wouldn't believe you if you told me you never did abs lol. I may miss my workout today I have a friend in town and we are suppose to go out later but if so I'll make it up tomorrow morning and log then. Thanks brother I'm just trying to get to your level.

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    Ok Got my training in but diet was complete garbage today I went out with friends so.

    Today was Bi's/Tri's

    Biceps
    Standing curls 4x10
    preacher curls inside grip 4x10
    standing hammer curls 3x20
    sitting dumb bell curls 4x5
    single arm cable curls 2 set failure

    Triceps
    Rope pulls 4x10
    single arm cable extensions 4x10
    reverse single arm cable extensions 4x10
    inside grip bench 2 sets to failure
    straight bar cable extensions 2 sets failure

    Cardio was 30mins treadmill did 20 at 15inlcine and 4.0 pace then lowered it to 3.5 and no incline for the last 10mins legs still sore from yesterday

    I'm gonna weight tomorrow and post current stats but will wait another week before I post another pic.

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    I weighted in this morning as soon as I woke up and was 200lbs even after a night of pizza and drinking. Shocked I have lost 5lbs that means the tren and changes to diet/workout are starting to work. Today will be a non training day so I'll be very low carbs and cals should help to make up for last night. I may squeeze a cardio session in later.

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    Naturally if progress stalls you either add more cardio to burn more kcal or reduce caloric intake furthermore. If it stalls again perhaps you should look into intermittent fasting or ketogenic type of diets.
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    Non-training day so diet was as follows:

    Cals:1960
    Pro-174
    Carb-61
    Fat-93

    meal 1: coffee with sugar and 4egg whites with cheese

    meal 2: celery sticks with all natty peanut butter and 18 almonds

    meal 3: 6 grilled chicken wings and salad

    meal 4: 8oz beef grilled and salad

    Didn't do much today just felt like I needed to take the day to recover after the long night and all the training last week. Going to have fewer meals today but larger ones in the evenings today. Last night we kinda had a sort of class reunion with a select few meeting at a bar and I will say I felt pretty good last night seeing a lot of classmates after all these years and getting a lot of complements on how I look now compared to high school.

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    Quote Originally Posted by Dannie View Post
    Naturally if progress stalls you either add more cardio to burn more kcal or reduce caloric intake furthermore. If it stalls again perhaps you should look into intermittent fasting or ketogenic type of diets.

    I was looking at your diet and it is interesting minus all the cals you can eat and stay lean lol. I was actually thinking of taking 1 day per week and doing some fasting but I don't have enough knowledge on the proper way to run it. I'll have to do some more reading up.

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    Today's training was legs/abs(long workout today 2hrs)

    Leg extensions 4x10
    Rev leg extensions 4x10
    squats 8x10
    leg press 4x10
    seated calf raises 8x15

    Abs
    decline sit ups
    hanging leg raises
    weighted situps

    cardio was treadmill 20mins at 15 incline and 4.0 pace then no incline and a 3.5 pace


    Diet Today high day was:

    2755 cals
    pro-244
    carb-292
    fat-62

    meal 1: 6egg whites with peppers and cheese half cup oats with raisins

    meal 2: 2 scoop protein w/skim milk and a plum

    meal 3: 10oz chicken breast a sweet potato and yogurt

    meal 4: 4oz beef and brown rice (pre workout)

    meal 5: 2oz beef jerky hand full almonds and 1 cup almond milk

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    Also got the last of my care package from Dannie and was very happy to see not only did he hook me up with a great deal but added a little extra to help me with this log. This is a great company and Dannie goes above and beyond to help you out. Thanks again brother!!!
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    Todays workout was back/shoulders

    back
    cable rows 4x10
    lat pulls 4x10
    rev lat pulls 4x10
    seated cable row 4x10
    one arm row 4x10

    shoulders
    barbell press 4x10
    cable side raise 2x10
    rear cable side raise 2x10
    barbell shrugs 4x10

    Cardio was treadmill 30mins total 25mins incline of 15 and 4.0 pace and last 5mins was no incline at a 3.5 pace


    Today's diet was a high day
    missed it by a little on total macros

    2749 cals
    Pro-210
    carb-258
    fat-68

    Meal 1: Coffee with sugar and 4egg whites

    Meal 2: 1/2 cup oats with raisins and 2 scoops of protien

    Meal 3: 8oz beef and brown rice and almonds

    Meal 4: 8oz pork chop and bake potato with cheese

    Meal 5: 4oz beef jerky a edy's fruit bar and 1cup almond milk

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    Damn that's a lot of volume! I counted 32 sets, I usually only get 4 or 5 working sets per workout, well 10-12 counting rest-paused sets.
    Maybe that's the reason I am so small.

    3000kcal diet and taking 3 days to recover from muscle sorenes. Would take me a week to recover if I was to follow your routine!

    Keep it up. It's definitely working for you!
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    Quote Originally Posted by Dannie View Post
    Damn that's a lot of volume! I counted 32 sets, I usually only get 4 or 5 working sets per workout, well 10-12 counting rest-paused sets.
    Maybe that's the reason I am so small.

    3000kcal diet and taking 3 days to recover from muscle sorenes. Would take me a week to recover if I was to follow your routine!

    Keep it up. It's definitely working for you!
    Thanks brother! In your pics you don't look small wish I could get that lean and still keep my mass. I usually only hit each muscle group once per week other than legs and abs so it's not so bad and I can't really over train at the moment. The tren is def kicking in and making me stronger and very edgy but I can't really say I noticed any body fat coming off I'll do my measurements and pics this Sunday to compare. I may take out one of my high days in 2 weeks see if that kick starts the fat loss.

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    Today's workout was chest


    machine fly 4x10
    dumb bell press flat bench 2x10/2x8
    standing cable crossover 4x10
    incline machine press 4x10
    low cable cross over 4x10
    decline machine chest press 4x10

    cardio was treadmill 20mins total did 18mins at 15.0 incline and 4.0 pace and last 2mins was no incline and a 3.5 pace (tren is killing my cardio lol)

    Todays Diet was a med day:

    2010cals
    pro-217
    carb-155
    fat-41


    meal 1: 6egg whites peppers and cheese with half cup oats and raisins

    meal 2: 2 scoops protein and a banana

    meal 3: Pork chop with 2cup green beans and a yogurt

    meal 4: 3oz beef jerky and a plum

    meal 5: 3oz beef jerky and salad w/dressing

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    Non-training day so diet was:

    2009cals
    pro-266
    carb-56
    fat-87

    Meal 1: 12 egg whites and 6 strips of bacon

    Meal 2: 2 scoops protein and string cheese stick

    Meal 3: 8oz ribeye and 2 cup green beans

    Meal 4: 2 string cheese 2 tbs all natty peanut butter and 3 sticks celery

    Meal 5: 8oz turkey taco meat w/cheese

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    Today's workout was legs/abs

    legs
    leg extensions 8x10
    hack squat 4x10
    leg press 4x10
    seated calf raise 8x12

    Abs
    sit ups
    hanging leg raise
    weighted sit ups
    oblique work with cables

    cardio was bike for 30mins at a 10.0 resistance (legs were toast)

    Diet was a high day:

    2803cals
    pro-269
    carb-305
    fat-64

    meal 1: 6egg white pepper cheese and half cup oats with banana

    meal 2: 2 scoop protein w/skim milk and a banana

    meal 3: 10oz ribeye 2 cups green beans and a yogurt

    meal 4: 2 turkey taco's with brown rice low fat/carb whole wheat tortilla's

    meal 5: 4oz turkey taco meat a edys fruit bar and a plum

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    I have to say I expected quicker results with tren and the diet I am running but I can't seem to tell much of a difference other than strength gain. Diet has been on point other than last Saturday's night out and my training is good maybe more cardio is needed. It's a slow process and I'll just steady the course and make adjustments as needed. I'll be remeasuring this Sunday and comparing them to 2 weeks ago along with new pics hoping to see something then.

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    Have you thought about trying some no carb days or weeks to help aid fat loss?

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    I try and keep carbs around 50grams on non training days. I may have to try and go a little keto if I stall again just afraid of how badly that will affect my performance in the gym. I may also take out one of my high days and replace it with a med day in the next 2 weeks see if that helps at all. Friend in the gym is also a trainer and helped me set up this diet seems to think I'm eating to few cals causing my body to store fat. He wants my med days to be 2300 cals and high days 3000cals not sure if that's the issue but I am training for 1 1/2 to 2 hrs per night and burning up some cals for sure. I'll know tomorrow if I made any progress since starting tren and go from there. After all the tren stories I have heard I may be expecting to much lol.

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    That's what I've heard about Tren: right when you think it's not working, that's when it starts to work. Your next 5 weeks should be measurably different.

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    Cool I'm almost 4 weeks in now and getting stronger for sure. The sides are there up like every hr and night sweats using a sleep aid helps though. Aggression def there fuse is really short but all and all the sides are not as bad I was lead to believe which is a good thing. Can't really say my wife is a fan though lol.

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    Training today was Bi's/Tri's

    Bi's
    EZ bar curl 4x10
    Preacher curl inside grip 4x10
    Hammer curl 4x5
    Seated dumb bell curls 4x5
    Machine curls 4x10

    Tri's
    Rope pulls 4x12
    Single arm extension cable 4x10
    Straight bar extension cable 4x10
    Skull crushers 4x10
    Rev. straight bar extensions 4x10

    No cardio just didn't have it left in me today.

    Diet is a med. day

    1992cals
    pro-248
    carb-143
    fat-56

    Meal 1: 6egg whites with peppers and cheese half cup oats with rasins

    Meal 2: 2 plums

    Meal 3: 8oz steak and 2 cup green beans

    Meal 4: 2 scoop protein and a banana

    Meal 5: 8oz turkey meat with cheese

    Meal 6: 3oz beef jerky

    I may need to take a few days off in a row to recover last few days been really struggling through my workouts lots of volume and cardio catching up to me. I'll rest tomorrow and see how I feel Monday but I may skip one of my legs days next week to rest.

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    Went to the movies last night and got up late so no pics yet but I did weight myself upon waking and I'm 199lbs down 5-6lbs. I checked my measurements from 6/8 and compared them to today and I am actually down a little but not nearly as much as I would have expected.

    Chest/arms no change (very sad about this)
    Shoulders/quads/calfs increased in size 1/4-1/2in (nothing much)
    stomach/waist down 1in. each (ok but expected more by now)

    I have to say overall I'm not very impressed with the results thus far I expected much more with a 5-6lb loss in weight. Checked my body fat % on the hand held this morning and it went up??? Not sure how that happened with a weight loss unless I am holding some water today. Well pics will be up later lets see how they look compared to the others. Today is a non training day so I will have no pump of any kind before the pics other than some push ups and sit ups lol. I'll admit this got my down a bit this morning high expectations and all but I'll steady the course.

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    Updated pics no workout before hand just push ups and ab wheel for a pump! Feel a little better after pics I can see some more definition in some areas. Than hand held said my body fat was 16% not sure how accurate that thing is though.
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