Cutting journal

[Ollie]

Right then, here we go...

Started cutting today - I'm 5'10", currently 77.5kgs @ ~13% bodyfat according to my Accumeasure callipers. Don't trust them completely so I'll probably be using the mirror as a guide more than anything

My training looks like this - all weight training is done at lunchtime with 60-75 second rests between sets. Cardio is all done in the evenings unless otherwise stated. I would do it in the morning but I need to be at work pretty early at the moment (busy season), plus it's cold and dark first thing

I should also say that I have a 30 minute walk to work and back every day - might influence my diet a little.

Monday - Chest
Flat bench (10/8/8/6)
Incline DB bench (10/8/8/6)
Decline smith bench (10/8/8/6)
Wide grip dips (12/10/8/8)
30 minute tempo run

Tuesday - Back
Seated rows (10/8/8/6)
Wide grip chins (10/8/8/6)
Shrugs (10/8/8/6)
Bent over rows (10/8/8/6)
Weighted sit ups (on a bench with unsupported back - 20/16/12/10)
7 a-side football training

Wednesday - Rest
Possibly spinning (lunchtime)
Football training

Thursday - Legs & shoulders
Shoulder press (10/8/8/6)
Upright row (10/8/8/6)
Lateral raise (10/8/8/6)
Deadlifts or squats (alternate weeks 10/8/8/6)
Calf raises (10/8/8/6)
30 minute tempo run

Friday - Arms
EZ curls (10/8/8/6)
Seated hammer curls (10/8/8/6)
Concentration curls (10/8/8/6)
Close grip bench press (10/8/8/6)
Lying EZ extensions (10/8/8/6)
Dips (10/8/8/6)
No cardio

Saturday
40 minute run

Sunday
60 minute run

I know that might look like a lot of cardio, but I've always done a lot of running and need to keep it up or I'll go insane.

The main things are a) I'm not sure about are combining triceps and biceps on the same day, and b) how much to eat.

My planned diet looks like this at the moment:

7.30am - 25 whey in water
30g oats with 5g flax seed
215ml skimmed milk
Honey
Tea
350kCals

10.30am - 25g cashews & brazils and an apple, pear or orange
200kCals

1.30pm (post workout) - 25g whey in water
100kCals

2pm - salad with 180g tuna or 105g salmon, avocado, olives, tomato, dressing etc
300kCals

4.30pm - 25g whey in water
100kCals

Cardio (if applicable)

7.30pm - Meat or fish with lots of vegetables. Any carbs are from pulses (chickpeas, lentils, borlotti beans) and the vegetables.
500-600kCals

10.30pm - 150g quark.
100kCals

I'm also taking multivitamins and 100mg of l-glutamine every day. I think I'm getting plenty of protein (~170g/day) but only about 1800 calories a day. I know everyone's different and this has worked for me in the past but I'm just not sure that it's enough. Trouble is when I was bulking I didn't really monitor my calorie intake, just made sure I was eating plenty and cleanly, so I'm not sure where I stand metabolism wise

Any advice on diet/training would be greatly appreciated. I know you guys are always helpful

[Ollie]

Today's training:

Flat bench 10x65kg, 8x65kg, 8x70kg, 6x70kg (failure)
Incline DB bench 10x48kg, 8x52kg, 8x52kg, 5x56kg (failure)
Decline smith bench 10xbar+50kg, 8xbar+55kg, 8xbar+55kg, 7xbar+60kg (failure)
Wide grip dips @ bodyweight 12/10/8/8 (these were tough after everything else!)

Run to follow...

[surfstak]

Hi Ollie,

Whats your goals and training history mate.

Thats some mad workout your putting yourself through, take chest day for instance:- 16 sets = 134 Reps!

Your diet needs some solid food in there and your often missing the carbs.
Im suprised you dont drop down dead during the cardio if your carbs are this low (although im one to talk ).

You PWO shake could do with being doubled and stick some malto in there too.

[Ollie]

Cheers Surfstak,

My goal at the moment is to get my bodyfat back to single figures, ideally whilst staying over 150lbs. I just want to get lean as I'm really happy with my size at the moment

I've been training more seriously for about 2 years now. I started training (seriously) after my second year at uni (at about 140lbs and 7% bf) so have gained about 20lbs over that period, tending to drop weight in the Summer and gain over the Winter, maintaining weight between March and May. I'm at a size I'm pretty happy at now - still mobile but not small, although my feelings on that might change over time!

At the end of my workouts I'm pretty shattered, should I up my carbs at breakfast time?

I'll take on board your advice about doubling the PWO shake. What are the benefits of maltodextrin though, out of interest?

[MartinM]

Agree with Surf! DEFINATELY (imo) get some glucose and malto and add around 0.6-0.8g/kg bodyweight to your PWO shake.

[Ollie]

Righty ho, so I'm looking at about 60g of whey in my PWO shake? How much malto or glucose? I'm new to carbs in shakes

[MartinM]

I meant those figures for carbs not protein, sorry my bad explaining, keep protein to 40-50g of powder

[finlee]

good luck with your journal mate

[Ollie]

Thanks guys - changes to diet:

Breakfast - now have 40g oats and 300ml milk

PWO - throwing in 50g whey and 40g maltodextrin

Otherwise I'm leaving it as it was - 1900kCals and 190-200g protein. We'll see what happens

[surfstak]

Quote

Thanks guys - changes to diet:

Breakfast - now have 40g oats and 300ml milk

PWO - throwing in 50g whey and 40g maltodextrin

Otherwise I'm leaving it as it was - 1900kCals and 190-200g protein. We'll see what happens

Get some protein in there for brekkie also mate, omlette maybe, or if in a hurry as I am, whey in water is great as it will get straight in there as in effect you have been fasting for 8 hours.......or in some peoples cases on here 5!