The Butcher's Dropping to sub 10% BF

[TheButcher]

Stats to begin
height = 6'0"
weight = 220 lbs
body fat % = finding out tomorrow
age = 30

After the holidays and two years of off and on lifting after 5 years of hardcore training, I am going to get zipped again. Tomorrow is the first day, I am beginning carb depletion. Basically cut my maintenance calories by 50%, so at 1650 cal. and only 20% of those will be carbs = 82.5 gm. 1.25 gm protein per/lbs. so at 275 gm.

Carbs 82.5 gm = 330 cal.
Protein 275 gm = 1100 cal.
Fat 24 gm = 220 cal.

I am doing a high rep two day split workout, to deplete glycogen in muscles.
15-20 Reps.
12 sets per body part
Chest/Back/Shoulder/Traps/Abs

Chest:
Hammer Strength Flat 4 sets
Smith Incline 4 sets
DB Flyes 4 sets
Back:
Hammer Pulldown 4 sets
Hammer Row 4 sets
DB Row 4 sets
Shoulders:
Hammer Press: 4 sets
Smith Press: 4 sets
Side Lateral: 4 sets
Traps:
Shrugs :4 sets
Abs (Super Set):
Crunch, Leg Raise, Lower Leg Press: 4 sets

[TheButcher]

Meals: 1650 cal.

Carbs 82.5 gm = 330 cal.
Protein 275 gm = 1100 cal.
Fat 24 gm = 220 cal.

Meal One/Two/Three:
Chicken
2 slices WW (low calorie/high fiber)
Piece of Lettuce
2 tbsp. fat free ranch
1 teaspoon olive oil

Meal Four:
Protein Powder Casein

Meal Five:
Tuna
Lettuce
Cucumbers

Meal Six:
Protein Powder Casein

[abarlament]

Can I ask how you liked the UD2 book?

[TheButcher]

It was good, but I wish he went more into meal plans giving specific foods and more meal plan examples. That is my biggest thing, because I hate doing research on what foods and amounts I need to take in. The first 53 pages were fluff to me, but for someone that wants to know the science behind it then it is necessary. I also would've liked him to create a chart that shows a timeframe when meals should be eaten, and a possible breakdown of calorie intake for each meal and also what supplements should and can be taken at times during the day. He talks about it, but I had to go back to the book to figure it out. But its not a real hardcover book, so can't complain to much.

Overall, I will let you know in a few weeks. So far so good. The workout was intersting this morning, 20 reps is a nice way to start the morning. Lactic acid got to love the pain.

But those reading, I suggest getting the book, its inexpensive and has some good ideas IMOP.

[abarlament]

I've read the book (got it for Christmas Eve), several times. I've got a journal up right now. My day today had:

Eggs (one whole, 2/3c white) + ketchup + Mrs. Dash + coffee and all my vitamins

Tuna + mayo + 3 pork chops + Diet DP

-WORKOUT-

2 skim milks + protein powder

and currently I'm eating some canned chicken and BBQ sauce. It's a boring diet like he says, no flavor really. I guess that's why he doesn't have a meal plan: Basically all you can eat is chicken, tuna, eggs, boring stuff like that. I would have gone mad if my mom hadn't told me to put some Mrs Dash on my eggs this morning, egg whites are pretty disgusting to me, even with ketchup.

[TheButcher]

For some reason I can not stomach eggs. I have been eating tuna sandwiches, that taste like crap, and chicken salad sandwiches that taste like crap. But tonight for dinner I had some lean stew steak + iceburg lettuce + balsamic vineagar + teasppon olive oil. Not to bad.

What kind of protein powder are you using? Blend, Whey or both?

Glad to see I am not alone in doing this.

[abarlament]

I can't stomach plain eggs much either. I was considering finding something else, ANYTHING else, to eat for breakfast, but this morning my mom suggested Mrs. Dash, and that really saved me. Try Mrs. Dash + ketchup on your morning eggs (varying it depending on how many yolks you have, I use 1 whole egg plus 2/3c egg white from a carton). Anyways, it tastes great, I might actually eat eggs more than once a day now, its excellent.

I use whey (Optimum Nutrition chocolate, it is really a creamy treat on this diet, especially with milk). After my tension workout I use 2 packs of pudding mix and 75g of All The Whey unflavored protein, it's the only way I can stomach it, NEVER get unflavored protein.

Your dinner sounds bombeta, I really am in the mood for a big salad right now Thanks for the idea man!

[TheButcher]

Workout Legs/Tris/Bis

Leg Press 4 sets/ 20 reps (540)
Leg Extensions 4 sets/20 reps (80)

Leg Curls 6 sets/20 reps (70) Bad Cramps

Tris Pressdown 5 sets/ 20 reps (120)
DB Press 5 sets/ 20 reps (75)

Bis Curls 6 sets/ 20 reps (65)

Workout couldn't finish what was suppose to be done. Wussed out.

---------------------------------------------------------------------------

Chick Breast / 2 WW Slices / fat free mayo / lettuce

Protein Shake

Beef / Broccoli / light sauce

Protein Shake

Tuna / 2 WW Slices / fat free mayo / letuce

Protein Shake

-----------------------------------------------------------------------------

Carbs = 80 gm
Protein = 235 gm
Fat = 25 gm

Supplements = Multi Vit 2 tabs, Omega 3 4 caps, Glutamine 10gm

[abarlament]

If you can't finish you gotta lower the weights a bit, I don't see any other way around this one (you can't increase rest time obviously).

[TheButcher]

Ya, I was getting insane cramps in my hammys. Couldn't even contract them. So called it quits on legs.