R 22 - Cuttin the FAT

[R 22]

Thought Id do a post detailing where Im at right now with my training.

Ive been training for about 18 months, but really only the last 6-8 months I have been training properly using what I have learned from this site and others.
Currently (13th Oct 03), Im about 4 weeks into cutting on 2800 cals a day losing 2 lbs a week.
Despite cutting a bunch of calories and losing weight my workout weights have been steadily increasing as are most measurements but definately slowing now.

Supplements are: Whey Protein and a daily Multivitamin.

Some Stats:

Sex: Male
Age: 40
Height: 5'10"
Weight: 203 lbs
Body Fat: 12%
Goal Fat %: 10%


2 years ago:
Weight: 260 lbs
Body Fat: 33 % ?
Goal Fat %: 50% ! < ====

Im hoping to reach 10% BF by end of October, then a week or 10 days off training then I plan on starting to "bulk" again(early Nov) when I will build up to about 3500-4000 cals a day and im looking forward to the FOOD.

Last weeks routine :

(Monday) - Back and Biceps
Deadlift 3 X 6 @ 240 lbs
BB shrugs 3 X 6 @ 230 lbs
Lat bar pulldowns 3 X 6
Bent DB rows 3 X 6 @ 85 lbs
BB curls 3 X 6 @ 80 lbs
Preacher curls 3 X 6 @ 72 lbs
Abs- leglifts/crunches 3 X 20 unweighted


(Tuesday) - Chest and Triceps
Bench press 3 X 6 @ 190 lbs
Incline bench 3 X 6 @ 170 lbs
Pec deck 3 X 6
Tricep dips 3 X 6 unweighted
Skull crushers 3 X 6 @ 77 lbs
Lying flyes 3 X 6 @ 33 lbs
Abs- leglifts/crunches 3 X 20 unweighted


(Thursday) - Quads and Hams
Squat 3 sets of 6 @ 265 lbs
Hack squat 3 sets of 6 @ 220 lbs
Lunges 3 sets of 6 @ 155 lbs
Leg Extensions 3 sets of 6
Standing Leg Curls 3 sets of 6
Cable hip adductors 6 sets of 8 (alternating stance)
Abs- leglifts/crunches 3 X 20 unweighted

(Friday) - Shoulders and Calves
Military press 3 X 6 @ 145 lbs
Arnold press 3 X 6 @ 50 lbs
Upright cable row 3 X 6
Seated bent flyes 3 X 6 @ 20 lbs
Standing DB flyes 3 X 6 @ 25 lbs
Standing calve raises 5 X 12@ 210 lbs
Abs- leglifts/crunches 3 X 20 unweighted


Rest days are: Wednesday - Saturday - Sunday.

2 or 3 Warmup sets are done for deadlift, squat, bench, mil press.

I always try to use a weight that i can JUST do 3x6 reps with, when I can do 3x6 JUST, the weight goes up next week. If I cant do 3x6 I use the same weight for the next workout and strive for 3x6.

Abs are done with every workout, although lightly with a short stretch/warm down.
Workouts take about 45 mins not including stretching(20 mins) and warm ups(5 mins).

All my workouts are done at home, I got a nice bench, power rack, BBs, EZ bar, DBs plenty of weights, preacher curl and a home gym cable thingo with pecdec, leg curls, lat bar etc..
Squats, Benchs,Mil Press, calves are ALL done in the power rack.

For the last 6 weeks my routine has been as above except...
1- Weights on all excercises are going up slowly/steadily.
2- I change the order slightly, but always do main lifts first: Deadlift, Squat, Bench, Mil Press.

For my upcoming "bulk" I want to mix up my routine a little which I think will still be a 4 day split based around Deadlift, Squat, Bench and Shoulder Press with some new excercises, including more regular cardio.(only 1 or 2 hours per week now)

I will start taking creatine again when I finished my cut, last time it made me feel bloated and fat but strength seemed to go up and stay up.

I will continue to focus on the main lifts and slowly get my weights up on the deads and squats, which have been increasing by 5kgs (11 lbs) per week for some weeks now. Bench going up by about 5 lbs a week. Having said that I am sure that this rate of weight increase cannot continue. (not without injury anyway) as it is starting to catch up on me I think partly because of the cutting diet, I am feeling quite lethargic later in the days lately and Im really looking forward to the week off, then some food. A couple of muscles are
giving me greif, one in the back of my shoulder blade with pain up into the trap almost, causing tightness in the whole shoulder/neck. Feels like a stabbing pain in my back at times.

Rest soon, lift now.

Ill update at the end of cut in a few weeks.

R 22

[rufiedog]

Curious as to where you came up with your routine? Looks like you are getting some real good results. Is this same routine preformed (with increasing weights) every week? How long have you been doing this routine?

dan

[R 22]

Originally Posted by rufiedog

Curious as to where you came up with your routine? Looks like you are getting some real good results. Is this same routine preformed (with increasing weights) every week? How long have you been doing this routine?

dan

I developed this routine myself over a number of months, while at the same getting all the equipment I needed together.Im sure the basis of the 4 day split (Back n Bis - Chest n Tris - Quads n Hams - Shoulders n Calves)was lifted straight from this board!

Yes, every week for the past 7or8 weeks the routine as it is above, although as I said, I do change the order of some of the isolation excercises and the weight OR the number of reps (within 4-6 range) is ALWAYS increasing(hopefully).Like I said before, its all starting to catch up on me, today I missed my workout for the first time in months just because my body is telling me NOT to workout today

Id appreciate any suggestions on how I could mix it up next time round, what excercises I should ditch and introduce and why ?

Just gotta finish this cut, have good rest then start eating big again.

I should mention Todd, from this board has taught me a lot just from reading all his posts and I basically use his method of training, with my own twist.
Im gettting stronger and ribs and abs are starting show a little

Cheers
R 22

[rufiedog]

With the exception to body fat % (I have more), you and I are close to the same stats. Also, you have been lifting a bit longer than I. Ten years ago I lifted for a couple of years and got fairly strong, but not so anymore. I have been lifting for about 8 months, but only for the last two have I started training and eating the right way. We learn to reevaluate quickly when results are minimal!

It is a bit surprising that you are able to manage this routine for almost two months. From what I see you are doing a heavy strength routine while at the same time trying to cut. I know you said it's wearing on you but I would have run out of steam a long time ago. You being able to do this reveals a lot about your will power and stamina.

From what I have read, heavy strength training (6 reps at close to failure) is extremely taxing on your neuromuscular system, especially without systematically backing off (periodization) in order to give you body a periodic rest in preparation for more weight. Two months is about the maximum duration you would want to keep this up ( I would think). Again this is only what I have read as I'm returning from a long layoff.

Nonetheless, whatever you're doing, it seems to be working. Perhaps I am a bit too cautious. I am only loosing about 2% bf per month, and not making near the strength gains as you while doing so

Congrats-Keep up the good work!

dan

[R 22]

It has just about caught up with me, I missed yesterdays workout cause I was just too tired and didnt have it in me, first time in months that has happened.
I feel I can keep increasing the weights on Deads and Squats but just about every other lift wont be increasing in weight until after a good rest. Form on some excercises is probably not as good as it should be.

Just about hit the wall, but hopefully after a good rest Ill come back stronger.

Cheers and thanks for comments.
R 22

[R 22]

Finished Cutting....(21st OCt 2003)
Also just finished a week off.

Weight Before Cutting: 209 lbs
Weight now: 200 lbs
Body Fat Before Cutting : 14%
Body Fat Now: 10%

Weight loss definatley slowed/stopped in last week or so of cutting.

I was hoping to lose a few more lbs but felt I was starting to lose hard earned muscle so the cut is finished The last of the stomach fat is very stubborn!

Now heres a comparison that keeps me motivated.....

2 Years ago
Weight: 260 lbs
Body Fat 33 %
Cholesterol 7+

October 2003
Weight: 200 lbs
Body Fat 10 %
Cholesterol 3.5

Starting a new 8 week plan tomorrow which includes, much food, heavier weights and lots of sleep.

As soon as I finalise my new routines I will post em here.

R22

[rufiedog]

R22,
Curious to know why you felt in necessary to cut down to 10% when (to me) 14% seems fairly low? I am currently between 15 and 18% and in another month I am thinking of bulking. I am hoping to be around 14% before doing so. Where did the fat come off of when you dropped the last 4 %? Could you see your abs at 14%. What about now?

Also I am interested in what a typical day consisted of with regard to your diet. I am about the same height and weight as you when you were at 14%. I think I need to be more aggressive with my cut for this next month.

Also we are very compatible as far as strength is concerned. I am looking forward to your posting. I think you will be a big help for me.

Thanks
Dan

[R 22]

Rufiedog,

Sorry about not replying sooner, but circumstances(tragic) beyond my control led me to havin to have even more time off training, 3 weeks off now.
Anyways I did my first workout, Back n Biceps today (20th Nov 03) and it felt really great to be back into it.

My revised plan now is to continue for 8 weeks or so on exactly the same routine as before, but I have cut the weights to about 80% of what I was lifting before my break, should only take me a few weeks to get back to where I was and beyond.

Its interesting to note while I had 3 weeks off I didnt really notice any muscle loss and fat gain until the last few days, theres my motivation right there!
Another interesting poing is that during most of the 3 weeks off I hardly ever even thought about weightlifting, it was a total break from it, now Im very keen to LIFT!

New starting point :

40 Years Old
198 lbs (90kgs)
Body Fat = about 11-12 %
Been training for almost 2 years now.
Body VERY well rested.

Cheers
R 22