Keto's Summer Quest

KetoManiac · 23-May-04, 07:57 PM

Well, It's back to cutting for Younglifter

. I have been on a bulking phase which has lasted almont 10 months. This has been the most productive period I have had of weightlifting. I managed to put on 53 or so pounds and added 85lbs to my bench, 120lbs to my squat, and 100lbs to my deadlift. Periodization is the key. Body fat increase was pretty reasonable as well but still quite a bit especially from my layoff from my injurywhich brings me to where I am right now. CUTTING!

Anyway, moving on, its pretty late to start cutting as you can imagine. From estimating, I would imagine im at around 16-16.5 percent body fat. My plan of action therefore is to cut with the best diet and training program I can to make me lose the quickest amount of fat possible while retaining or gaining muscle. I have only about 8 weeks to cut due to vacation. So heres my plan:

First 5 weeks:
Diet - Twin Peaks Carb Cycling Plan (http://www.bodybuilding.com/fun/par30.htm)

First week:
Monday - low carb day
Tuesday - low carb day
Wednesday - no carb day
Thursday - high carb day
Friday - low carb day
Saturday - no carb day
Sunday - low carb day

Remainder 4 weeks:
Monday - low carb day
Tuesday - high carb day
Wednesday - no carb day
Thursday - low carb day
Friday - high carb day
Saturday - low carb day
Sunday - no carb day
Monday - low carb day
Tuesday - high carb day

The diet specifics are attached down below.

Training - Hypertrophy and Strength training in a Conjugate Periodized manner

Monday: Upperbody - Strength
Flat Barbell Bench Press 3 X 4-5
Bent Over Barbell Rows 3 X 4-5
Pull Ups 2 X 4-5
Dips 2 X 4-5
Seated Military Press 2 X 4-5
Barbell Curls 2 x 4-5
Close-grip Bench press 2 x 4-5
Barbell Shrugs 2 x 4-5

Tuseday: Lowerbody - Strength
Deadlifts 3 X 4-5
Stiff Legged Deadlifts 3 X 4-5
Front Squats 3 X 4-5
Cleans 3 X 3

Wednesday: Rest

Thursday: Upperbody - Hypertrophy
Incline DB Press 3 X 8
One Armed DB Rows 3 X 8
Flat Chest Flies 2 X 8
Lat Pulldown 2 X 8*
Side Laterals 2 X 8
Hammer Curls 3 X 8
Seated Tricep Extensions 3 X 8*
* drop sets done

Friday: Lower Body - Hypertrophy
Squats 3 X 8*
Leg Extension 3 X 8*
Leg Curls 3 X 8*
Seated Calf Raises 3 X 12
Weighted Crunches 3x8* supersetted with
Lying Leg Raises 3x8
* drop sets done

Saturday & Sunday: Rest or HIIT/Clean Cardio

Within these 5 weeks, I hope to drop to about 13% body fat (or less). Props to James (meathead198) & Andrew (Davesta) for helping me with the diet.

For the remainding 3 weeks of cutting, I would then move on to the Ultimate Diet 2.0 by Lyle Mcdonald. A diet for the average genetic person to get really low with there BF while retaining all or gaining muscle: http://www.bodyrecomposition.com/pro...s/ud_intro.php

The training program is outlined in there as well. This part of my cutting will be discussed later as time goes by.

Well, tomorrow marks the first day. Can't wait

.

Young

DaRkAnGel · 23-May-04, 08:34 PM

Ahh i did soemthing like this a while ago as well. Only comment i have is to lower the clean reps down. Unless you are new to the excersise doing that many reps is pointless and dangerous. Also, are you going to be doing the glycogen depletion workouts and basically following the workout plan entirely?

Here is the routine in case you want to take a gander:
Day 1 (Upper Body - Strength)
Bench Press 3 x 4-6 80%, 3x3 80-85%

Push press 3 x 4-6 85%
Clean and Jerk 3x3 85%
BB Bent Over Rows 2 x 6-8 80%
Day 3(Lower Body - Strength)
Back Squat 3x4-6 80%, 3x3 85%, 2 x 2 90%
Deadlift 3x4-6 80% 2x3 85%, 2x2 90%
Weighted Sit-Ups 3x6 - 12 80%
Day 4 (Upper Body - Hypertrophy)
Close Grip Bench Press 2x6-10 80-85%
Pause Bench 2 x 6-8 80%
Partial Javorek Complex 3 x 6 80%
Clean and Jerk 5x3 85%

Day 6(Lower Body - Hypertrophy)
Back Squat 2 x 6-10 80-85%
Snatch Grip Deadlift 2 x 6-10 80-85%
Straight Legged Deadlift 2x8 80%
GM 2 x 8 80%

KetoManiac · 23-May-04, 09:39 PM

Ahh i did soemthing like this a while ago as well. Only comment i have is to lower the clean reps down. Unless you are new to the excersise doing that many reps is pointless and dangerous.

yeh good point. Never would of thought of that

:

Also, are you going to be doing the glycogen depletion workouts and basically following the workout plan entirely?

yep. And im waiting for a certain someone to get me the book

NIce split. I recall having something to do with it

. What I dont like about it is that I feel its to devoted to strength.

Thanks for the comments

Young

abarlament · 23-May-04, 10:01 PM

Good luck man, make sure to take before/after pics.

KetoManiac · 23-May-04, 10:03 PM

Quote:

Originally Posted by abarlament

Good luck man, make sure to take before/after pics.

digi cam is broke

KetoManiac · 24-May-04, 11:36 PM

Week 1 - Upperbody Strength, Low Carb Day

ALL WEIGHTS IN POUNDS (lbs)

Flat Barbell Bench Press
175 X 5 PR!
175 X 5
175 X 4 stopped one rep before failre

Bent Over Barbell Rows
170 X 5 haven't done these in months
170 X 5 lower back started to hurt
170 X 5 lower back really nagging me at this point

Pull Ups
bodyweight+10lbs X 5
bodyweight+10lbs X 5 ouch

Dips
bodyweight X 5 first time doing these
bodyweight X 5 felt weird in posterior deltiods

Seated Military Press
120 X 5 my lock out is the worst part here
120 X 4
120 X 3 why did i do another set :confused: ???

Barbell Curls
100 X 5 PR!
100 X 5

Close-grip Bench press
155 X 5 PR!
155 X 5 Upper right wrist starting to hurt

Barbell Shrugs
230x5 lower back killing me at this point
230x5

NOTES:

AN AWESOME WORKOUT! I haven't had a good workout like this in awhile. I also made some nice PR's today and finally got past my bicep plateu. Looks like alot of lifts are going to increase next week. I should be moving right along here.

Young

KetoManiac · 26-May-04, 08:05 PM

Week 1 - Lowerbody Strength, Low Carb Day

ALL WEIGHTS IN POUNDS (lbs)

Deadlifts
270 X 5 first heavy set of deads after injury
270 X 3
270 X 3 lower back was starting up as usual

Stiff Legged Deadlifts
200 X 5
200 X 5 couldnt go all the way down becuase of lower back
200 X 5 same deal

Front Squats
135 X 5 nice and easy
135 X 5
135 X 5 went pretty welland easy

Cleans
140 X 5 harder then it should of becuase of lower back
140 X 5

NOTES:

Another great workout today. This has been the first time I went heavy with deadlifts and heavy with legs in general since my lower back injury. Things went very smoothly. On deads, after about the first set, my strength goes down greatly becuase my of my lower back. So the most important thing for now is my first set. Everything else went pretty well, but my lower back only harmed my lifts.

Young

KetoManiac · 28-May-04, 11:59 AM

Week 1 - Upperbody Hypertrophy, High Carb Day

ALL WEIGHTS IN POUNDS (lbs)

Incline Dumbell Bench Press
65 X 8 Wtf? Why was this so hard
65 X 7
65 X 6 pissed off at this point

One Armed Rows
90 X 8 My dumbell could barely fit all the weight on
90 X 7
90 X 5 nice sets

Chest Flyes
45 X 8 nice stretch
45 X 8 pretty easy

Lat Pulldowns
180 X 8 first time doing these
180 X 8 great stretch in the lats from these

Lateral Raises
30 X 8 shoulders hurt
30 X 6 will stick with this weight

Hammer Curls
45 X 8 easy
45 X 7 wrist felt good

Seated Tricep Extensions
45 X 8 Was dead at this point
45 X 8

NOTES:

What an exhausting workout. I felt weak and tired on alot of things. Probably becuase I have been going no/low carbs for the past 4 days. In any event, Im going to do this whole week as I planned, and next week lower the volume slighty. It should be even better as I have 2 high carb days next week as well. I will also take the final week of this program to deload.

Young

KetoManiac · 01-Jun-04, 09:31 PM

Week 1 - Lowerbody Hypertrophy, Low Carb Day

ALL WEIGHTS IN POUNDS (lbs)

Squats
220 X 8 why was this so hard :confused:
220 X 5 pissed off, knew the rest of this workout would suck

Leg Extensions
200 X 8 all my machine can go
200 X 8
200 X 8 easy

Lying Leg Curls
100 X 3 wtf?
90 X 8
90 X 8 *sigh*

Decided to just screw the rest of the workout, it was a bad day.

NOTES:

I'm pretty mad about the workout. I'm not sure whats wrong here. All my other workouts have been great, but this one was really bad. Its not my glycogen/water levels as I had a carb refeed the day before. Oh well, must just be a bad day. I rarely have these.

Young

KetoManiac · 02-Jun-04, 07:16 PM

Week 2 - Upperbody Strength, Low Carb Day

ALL WEIGHTS IN POUNDS (lbs)

Flat Barbell Bench Press
180 X 5 5lb PR!
180 X 4
180 X 3 right wrist starting to hurt

Bent Over Barbell Rows
180 X 5 5lb PR!
180 X 5 lower back felt great!!!
180 X 5

Pull Ups
bodyweight+15lbs X 5 5lb PR!
bodyweight+15lbs X 5 Pull-up strength is sky rocketing

Dips
Bodyweight+10lbs X 5 10lb PR!
Bodyweight+10lbs X 5 first time doing these weighted

Seated Military Press
125 X 3 wow that was hard
120 X 5 decided to drop down, will increase next week instead

Barbell Curls
105 X 5 5lb PR!
105 X 4

Close-grip Bench press
165 X 5 10lb PR!
165 X 3 right wrist really hurt

Barbell Shrugs
240x5 10lb PR!
240x5 lower back felt fine

NOTES:

Another awesome workout. I really hit some good PR’s today. On top of that, my lower back felt GREAT! I think I can finally really increase the weight on bent over rows without my back limiting it. Only thing that bothered me was my right wrist, it hurts especially when doing front squats and benching.

Young

KetoManiac · 03-Jun-04, 10:38 PM

Week 2 - Lowerbody Strength, No Carb Day

ALL WEIGHTS IN POUNDS (lbs)

Deadlifts
275 X 5 5lb PR!
275 X 3
275 X 3 pretty easy sets

Stiff Legged Deadlifts
205 X 5 5lb PR!
205 X 5 lower back felt great, went all the way down then back up
205 X 5

Front Squats
145 X 5 10lb PR!
145 X 4
145 X 3 legs wobbling

Cleans
150 X 3 10lb PR!
150 X 2

NOTES:

Perfect workout today. I have PR'ed in all my lifts by a good 5-10lbs and I will do the same thing next week. Strength is going up at a great rate, and my legs were killing me by the end of today.

Young

abarlament · 03-Jun-04, 11:27 PM

Wow, nice job on all PRs! Must've been a great day, really in the zone huh? Nice job.

KetoManiac · 06-Jun-04, 08:13 PM

Quote:

Originally Posted by abarlament

Wow, nice job on all PRs! Must've been a great day, really in the zone huh? Nice job.

yeh man, thanks andrew

KetoManiac · 06-Jun-04, 08:14 PM

Week 2 - Upperbody Hypertrophy, Low Carb Day

ALL WEIGHTS IN POUNDS (lbs)

Incline Dumbell Bench Press
70 X 8 5lb PR!
70 X 7 easy for a new PR, figured out how to get the weight into starting position easier

One Armed Rows
95 X 8 5lb PR!
95 X 7 good form on all reps

Chest Flyes
50 X 8 5lb PR!
50 X 8 easy

Lat Pulldowns
190 X 8 5lb PR!
190 X 8 great feel in lats

Lateral Raises
30 X 8 will increase weight next week
30 X 8 2 rep PR!

Hammer Curls
50 X 8 5lb PR!
50 X 6 form was a bit sloppy, will clean it up next time

Seated Tricep Extensions
65 X 8 triceps had more energy this time so I was able to increase weight
65 X 8

NOTES:

Another excellent workout. Went alot better then last weeks workout, I guess my body adapted to the usual level of low carb/glycogen. As you can see, I also took a set away from incline dumbell press and one armed rows. It made the workout run alot smoother and better overall.

Young

KetoManiac · 06-Jun-04, 08:25 PM

Week 2 - Lowerbody Hypertrophy, High Carb Day

ALL WEIGHTS IN POUNDS (lbs)

Smith Machine Squats
230 X 8 I used a gym today, so I did smith machine squats
230 X 7
230 X 6

Leg Extensions
255 (whole stack) X 8 all my machine can go
255 X 7
255 X 5 thank god for being able to go to the gym

Lying Leg Curls
120 X 8 smooth and clean

120 X 6
120 X 6

Seated Calf Raises (machine)
160 X 10 jesus, this was hard ****
160 X 10

Weighted Crunch Machine
30 X 10
30 X 10

Supersetted with:

Hanging Leg Raises
Bodyweight X 10
Bodyweight X 10

NOTES:

This workout was ten times better then last weeks. I think it has alot to do with me being able to do it in the gym. I went again with my cousin, so I was able to use super heavy weights. Only problem might be the smith machine squats, but that shouldn't make too much of a difference. I plan on going here for next weeks workout also.

Young