My Summer Cut Cycle

[SFW]

Summer is officially here so, I'm Officially starting my cut cycle. Unofficially, i have been "cutting" since april and have lost a good amount of weight. I went from over 230 in feb-march with an approximate BF% nearing 17 to my current status of 210-213.

My goal is a very ripped 205. I'll be using winny, tren ace and test e, received courtesy of SteelGear.net

My doses will be conservative. Ill be using 50 mgs of Tren ace ed and 250 wk of Test e. Im not sure when i will utilize the winny. Suggestions are welcome. I was thinking of starting around the beginning of july, while increasing my tren. I guess i'll figure it out along the way.

AI = Letro. no caber or dopamine agonists.

I'll be updating my diet and training scedule daily, with weekly updates on pics and vids.

Mostly doing a split BB routine with the addition of power cleans, hang cleans. Mostly high volume stuff though.

Included are pics from 5 days ago as well as today. I took snapshots of my diet log instead of writing down what i've been eating as of late.

My macros are 25 carbs, 45 protein and 30 fat, at or around the 3000-3500 mark. I have not been religious about it, but i know im going to have to clean things up a little and keep better control of my overages if i want to reach my goals.

Ill adjust macros accordingly if i feel the need during heavier lift days.

Goal = ripped with a 7-8% BF. More seperation, more vascularity, more density, and a much more tapered lower back. I do have chronic lumbar issues and i tend to carry fat around that area. (lower back)

Hopefully i can reach my aesthetic goals this summer.


My dietary log for the last few days:

 

[OTG85]

Subbed is that gen shi?

 

[SFW]

Yes. Gen shi Tren ace and Roid Plus Test e.

I'll have enough Tren ace for the month but ill need to re-up after that.

 

[SFW]

No training today. Trained 3 days in a row so i'm going to rest.

First injections went well, no noticable PIP. 1/2 ml each, right delt.

Ate a lot of fish today. Had it for breakfast and i had it for dinner.

Heres what dinner looked like:

Went to CVS to pick up some Bronkaid but they said its being recalled, so ill have to wait.

As of now, only 1615 cals consumed for the day and i need to get to bed. Dont feel like typing so ill just snap a pic of my diet log. Im Going to have to consume an extremely high cal shake right before bed just to make it to 2500 total, if that.

 

[SFW]

5/31 - Weight = 212

Deadlifts
135 x 20
225 x 12
295 x 10
345 x 10
400 x 6
400 x 4

Shrugs
295 x 13
315 x 15
335 x 11
345 x 11


Calories: 2530
Fat: 58.5
Carbs: 217
Prot: 261

I'm going to have a 1/4 c of almonds before bed in about an hour, bringing up cals to 2700.

Injected another 50mgs of Tren ace, left delt.

 

[theCaptn']

Subbed. SFW logs are great to follow. Surprised you're not considering running some mast .. Or are you?

 

[dsc123]

Subbed bro

 

[SFW]

Subbed. SFW logs are great to follow. Surprised you're not considering running some mast .. Or are you?

Nay, Just the Winny, test and tren. I think once i get my bf down low enough, the winny is going to be an amazing addition.

I started using bupropion a couple of days ago, its a mild stimulant with dopamine raising properties. I think its really curbing my appetite. No urges for nicotine with it either.

 

[exphys88]

I don't really think you need advice

 

[SFW]

I don't really think you need advice

I Could always use some diet tips. Ive never really focused on my macros and cals to this extent. Any advice on manipulating this diet will be welcomed.




6/1

Biceps
Olympic Bar curls
95 x 23 wide grip
115 x 20 wide
135 x 16 wide
135 x13 medium Grip
145 x 12 close grip
165 x 11 medium
170 x 9 wide
175 x 8 wide
95 x 16 close
Reverse grip curls w/Olympic
100 x 15
110 x 18
130 x 13
Alternating Hammer Curls
35lb plate x 15
35 x 16

Note: Hang cleans/powercleans should give my forearms some additonal training as well.


Triceps
Skull Crushers
95 x 13
105 x 15
125 x 14
145 x 8
OverHead Ext w/Barbell
95 x 20
105 x 18
110 x 13
Tricep dips
bodyweight x 20
BW x 20
BW x 18
KickBacks
35lb plate x 15
35 x 13

Note: I Didnt do an AM/PM split today. I banged it out all in one continuous session with a 5 minute break between muscle groups.

My Post workout Carbs.....

100 grams of carbs (only 5 grams of fat in that ice cream sandwich btw)


Diet:
Cals = 3080
Fat = 93
Carbs = 265
Prot = 266 (I'll have another 52 G shake before bed, bringing it over 300 total)

Note: The details of my daily food consumption can be found in my "summer 2013 cut" folder. I'll take a snapshot of my diet log and upload it there, for reference purposes.

Skipped injection today, will double up (100 mgs Tren Ace) tomorrow.

 

[SFW]

6/2 - 210 Lbs

AM

100 ml Tren Ace injection, Left Glute
20 minute stationary bike
Crunches, Leg raises

PM

Shoulders

Standing, w/ Barbell
(Power cleaned each set into press position)
95 x 20 Behind Neck Press
115 x 20 BNP
135 x 17 BNP
155 x 20 Press
175 x 14 Press
190 x 14 Press

Power Cleans
205 x 1
215 x 1
220 x 1 + 1 Push Press

Lateral Raises w/db
25 x 25
25 x 30
40 x 15

Forward Raises w/db
25 x 20
25 x 25
40 x 12

Finished with a Set of Push ups (90 reps)




Calories = 2933
Fat = 119 g
Carbs = 246 g
Protein = 300 g

Most of my carbs were consumed after that shoulder workout. Delts were screaming for glycogen replenishment.

 

[SFW]

6/3



Chest (AM)

Flat olympic

225 x 25
245 x 18
265 x 13
275 x 11
280 x 10
295 x 6
305 x 5

Dips

Bodyweight x 53
BW x 38
BW x 30
BW x 25

^ LOTS of stamina for lower weight/higher rep stuff. By the time i got to 300, everything felt like jupiter gravity or some shit. Rested and started my dips. Next chest session will be heavier, lower rep stuff.




Legs (PM)

Squats
225 x 20
295 x 16
345 x 12

Calves
Standing w/Barbell on back
345 x 13
345 x 22
345 x 25
Walking lunges w/DB
35 x 20 steps
45 x 20 steps

Had a very weak leg workout and Felt very distracted. Focus seemed down in the PM. May need to pick up some L-Theanine in bulk powder to add into my preworkout concoction. Had great luck with it in the past and ill probably give that a go, to improve focus.


Calories = 2709
Fat 64.5
Carbs = 232
Protein = 302

Will be having a can of sardine before bed, so 2900, 74g/232g/327g


Right glute injection, 50 mgs Gen Shi Tren ace. Slight tickle/burn in chest after injection. Sensation radiated upward into my neck/jaw and ended up as an itchy sensation in my throat.

PIP is nearly non existent with the Gen shi. The Roid Plus test e however, is slightly more pronounced, even after a couple of days. Its Still on the extreme low side compared to what im use to. Im fairly sure the minimal volume im injecting is playing a part in the lack of PIP, no doubt.

Woke up in the middle of the night last night feeling very hypo. Just an overall weakness, lethargy and breathing became rapid and shallow. Decided to wait it out instead of eating again. I may of overdid it on postworkout carbs yesterday and then had a massive blood sugar drop in the night.

I hate that feeling. Even my hearing started to fade out and become tinny. Its Just a disgusting sensation. Noticed beads of sweat rolling down my lower back, which was very uncomfortable. Mixed with the cold AC air, it made for a miserable time. Finally motivated myself to get up and change, lowered the AC and crawled back into bed.

Decided to eat all slow burning carbs today and avoided simple sugars and post workout english muffins, etc to see if that helps. (i did have 1 banana pre workout but that was the extent of it)

Maybe this plan will help me avoid feeling like im going into diabetic shock. Hope so.

 

[theCaptn']

You don't find tren ruins your stamina?

 

[SFW]

No. I find it has mild cns stimulating properties. not sure what the pathway is, maybe norepinephrine reuptake inhibition or something? Im sure you have Noticed the insomnia on it...so I believe it has adrenergic properties.

It absolutely reduces dopamine though, Hence the shittier mood and buildup of prolactin. Which is why i decided to use the bupropion for dopaminergic reuptake inhibition.

But i always have decent stamina on tren. Plus the test always helps. and the coffee


As far as cardio training, sometimes i do feel shortness of breath.



6/4 - 210 lbs

Rest Day.

Skipped injects today, doubling up tomorrow.

2470 calories
104 g Fat
153 g Carbs
339 g Protein

Kept carbs lower than allowed today. No real urges for them when i dont lift.

Will be preparing a Salmon/talapia/chicken/veggie/mushroom soup in the pre-dawn morning. Sounds weird but im going to flavor it Hot and sour style, with stevia, vinegar and dried chilis. Should take 5-10 mins to prepare and 20 mins to cook. That will sustain me for my PM meals.

Going to just go with shakes/oats/almonds for my AM meals tomorrow.

 

[OTG85]

I went to buy bronkaid they said its banned for good

 

[OTG85]

I suppose sudafed has to much other bs in it?

 

[SFW]

Its not banned. Walgreens has both bronkaid and primatene. Bronkaid was recalled because of a labeling error on the box.

5/5

Back.

Did 15 sets, my pad is in the car so ill be more specific tomorrow. And thats all, no other muscle groups.

Ate wayyy under 3k, fat was under 100, carbs around 170 and protein was over 300. Weight upon waking was 209. Have not seen the scale below 210 in a very long time and im pleased. 1 week pic updates coming shortly. The bupropion, as weak and shitty a stim as they come, has helped reduce my appetite. I sometimes combine 25mgs of ephed with 50 mgs bupropion, 200 mgs of caffeine, and its solid.

Supps coming in the mail today, some ginseng, theanine, ginkgo, multis, etc.

Will be experimenting with some propylhexedrine this weekend for assessment of weight loss properties. Comes otc marketed as benzedrex. Its a step above adderal as far as potency and its marketed as an obesity drug in europe. But its otc at the drug store so im going to see if it speeds up some thermogenesis.

 

[SFW]

Making some baked apples stuffed with oatmeal, raisins and Agave nectar for post workout in the P.M.

and baking up some meat/fish with fresh herbs. I'll bake up another LB of turkey chop meat later on and i should be good to go.

From yesterdays back session...

Yates row
135 x 30
225 x 10
275 x 10
245 x 13

(I really love the yates row over the Bent over ones now. So much more lat isolation and the amount of weight you can pull is significantly higher, with less overall lumbar stress)



Bent over rows
225 x 11
235 x 10
245 x 11

Single sided barbell rows w/one arm
90 x 12
115 x 10
120 x 8

Deadlift
275 x 17
300 x 10

More Yates rowing...

225 x 12
230 x 9

One set of chin-ups, bodyweight x 16
One set of wide pull-ups x 5 (felt something pull a bit, had to just end it there)

Still 209 this morn. Im sure ill be where i want to be in less than a month. Then its just a matter of the drugs hardening me up and giving me the look i want.

 

[theCaptn']

I had to google 'yates row', but recognise them when I saw what they were. Got to say Im a fan as well for exactly the same reasons. Great control and contraction I can really feel through the lats.

 

[SFW]

Yep, they are something i just recently started with and will continue with. The only thing to keep in mind while doing them is keep a closer grip than normal bent rows. A Closer grip brings in a full ROM with yates and allows you to squeeze lats properly.

I didnt workout yesterday. Only ate 2045 cals total (94g fat, 46g carbs and 236 prot)

6/7

Woke up today weighing 207 lbs. Appetite is still kinda meh and i probably ate half of what i normally eat by this time of the day. Not complaining about that though. My biggest foe to cutting is over eating. Still no urge for carbs at all. The only carbs i had today were post workout and i had to choke those down.

Hit Biceps this morn. 12 sets. Light and pumpy.

95 x 10
95 x 13
95 x 20
115 x 118
115 x 20
135 x 16
135 x 14
145 x 11
125 x 10
115 x 16 Reverse Curls
125 x 13 Reverse
130 x 10 Reverse

Going to train Triceps and Traps shortly. I'll update my total cals this evening as well. I Plan on pinning pecs before bed. Im a bit overdue for my injects so ill probably be a bit heavy handed on dosage.

Ill update pics tonight.

 

[SFW]

6/7 (continued)

Wow. I ate much less than i thought after tallying totals.

Total cals = 1677
Fat = 57.5 g
Carbs = 184
Protein = 186

Carbed up a bit post workout.

No appetite for solids. Going to have to slam a high cal/high protein smoothie and several fish oil caps.


Triceps

Skull Crushers
95 x 13
105 x 21
125 x 15
135 x 12
145 x 12
150 x 7

Overhead Ext's w/Barbell
95 x 15
100 x 15
110 x 10
130 x 8


Traps

BB shrug
310 x 13
330 x 8
330 x 10
340 x 14 (straps)


Skipped Pec 'jects and hit glutes instead. My chest is not as dense as it use to be, im afraid i might stab my heart with a 5/8th at this point. I need to step up my leg training. More iso i guess....

 

[SFW]

Any guesses at my Bodyfat?

 

[dieseljimmy]

Any guesses at my Bodyfat?

8-9

 

[SFW]

You think? I honestly have no idea. If i cant get to 7-8% by the end of July, im quitting working out and starting up a crochet class.

I'll take measurements this week and use an online calculator. Its not exact but should give me a clue.

 

[dieseljimmy]

Yeah I bet your under 10 pounds away from being stone status...

 

[theCaptn']

Any guesses at my Bodyfat?

I've seen your abs moar chiselled before, so I'm guessing around 10%

 

[SFW]

^ word. Im guessing 10. Abs are cloudy as fuck still. at 7% things will start popping.

 

[SFW]

6/8

208 lbs

AM = 25 mins stationary bike.


Total cals = 2495
Fat = 96g
Carbs = 212
Protein = 269

I will be having a whey shake before sleep bringing up protein totals to 325g and cals to around 2800


Deadlifts

225 x 10
295 x 10
365 x 10
400 x 8
400 x 7

Squats, walking lunges and upper body calisthenics tomorrow. Possibly calves as well.

Food logs from 6/5 to 6/8 have been uploaded to my folder.

 

[SFW]

Had to dig back in my pads for these updates...


6/9

Cardio. Stationary bike and i walked for 40 mins. No resistance training. although i planned on it

Total cals = 2500, Fat g = 90, carbs g = 100, Protein = 283





6/10

Squats
135 x 20
225 x 20
295 x 13
345 x 11
365 x 10

Shoulders
Standing bb press
135x16
205x10
210x6
135x10 behind neck
185x8
155x16
25x20 lateral raise
25x20 LR
25x20 LR
25x20 LR
35x13 LR
25x20 Forward Raise
35x15 FR
170x13 behind neck
35x20 FR






6/11

Total cals = 3185, Fat g = 103, carbs g = 207, Protein g 359



Chest

Dips
Bodyweight x 20
BW x 30
BW x 30
45lbs x 30
90 x 20
90 x 23
BW x 40
90 x 20
100 x 19
BW x 22
50 push ups
50 push ups
45 x 20
45 x 9

Back

135 x 20 yates
205 x 20 yates
225 x 18 yates
235 x 13 Bent over row
240 x 10 Bent over row
240 x 10 Bent over row
240 x 18 Yates






6/12
3200 cals (macros not calculated)
Fasted Cardio 30 mins
20 min walk

Abdominal work = 5 sets of leg raises, 4 sets of crunches



6/13

Biceps
Olympic BB
135 x 8
135 x 10
185 x 9
185 x 8
190 x 7


Triceps
Close grip warm up 135 x 30
135 x 10 Skull crushers
135 x 11 SC
155 x 7 SC
155 x 8 SC
160 x 6 SC


Power cleans and/or Hang cleans on the agenda for tonight.

Current weight 207. Looking drier, leaner, more vascular. 2 more weeks until i start my winny. Im expecting good things from it. Still debating on dosages at this point.

I havent felt this good in a while. Back pain is non existent and my feet feel relatively pain free. Diet has been consistent, no slip ups, no excuses, no faultering. Will upload food logs to my folder tonight.

 

[SFW]

continue on 6/13....

Didnt lift in the evening. Boner led me in other directions. I disgust myself.

Total cals = 3180
Fat = 85
Carbs = 220
Protein = 275





6/14

Cals = a bit over 3k (macros logged but not calculated)

Deadlifts

320 x 9
370 x 11
400 x 10
425 x 7

Bought new straps. 21.5 inches and cotton. way better than the shorter, more expensive ones i had.




6/15

Cals 3650 (macros not calculated)

BB Shrugs
320 x 20
370 x 22
400 x 20

Calves w/BB (deadlifted the bar off the floor and held it mid thigh level. Each rep consisted of raising up on toes)

400 x 12
410 x 9
420 x 7
310 x 20

Dips (all bodyweight)

40
40
30
25
35


Been Drinking way too many shakes, eating twigs and berries. Ive eaten several lbs of undercooked beef today to compensate.