G-Rex's TKD Cutting Journal

[g-rex]

My aim is to reduce bodyfat whilst maintaining as much LBM as possible, before bulking again over the winter.

I will be following the same HST cycle that i am half way through at the moment which is as follows:

Workout A

Squats
SLDL
Incline DB Bench Press
Bent Over Row
Inc DB Curl
V-Bar Pushdowns

Workout B

Squats
SLDL
Military Press
WG Dips
Lat Pulldown
CGBP

Below is my sample diet for a training day - rest days minus oats and 30g whey isolate.

Meal 1 - 100g steak, bunch of broccoli, handful of nuts, 15g mayo

Meal 2 - 1 sausage, 2 bacon rashers, 1/2 ounce of cheese, 10g mayo

Meal 3 - 100g chicken breast, salad, avocado, olive oil, handful of nuts

Meal 4 - same as Meal 2

Meal 5 - Post Workout - 30g whey isolate, 50-100g oats? not sure will experiment here.

Meal 6 - Same as Meal 1

Meal 7 - 30g whey in milk before bed

Sometimes steak/chicken may be supplemented for fish/lean meat with similar macros.

Supplementing with leucine during training, 10 omega 3 tabs.

Approx 2850 kcals training days, 2550 kcals non training days.

Macros are roughly as follows

Fat - 190 grams - 62%
Pro - 210 grams - 30%
Carb - 63 grams - 8%

Cardio will be kept in reserve until fat loss stalls.

I am 210 lbs at the moment, gonna go by mirror, but i think around 190-195 should make me look alot leaner before commencing my next bulk.

G-Rex

[Gareth83]

good luck on this mate. Let the cuts begin!!

I see you've adopted a high fat diet too!

[Gareth83]

Quote

is it worth including any direct calf work in my next routine do you think?

Treat your calfs like your biceps. They need to be trained the same sort of intensity considering the size of the muscle

[g-rex]

Quote

good luck on this mate. Let the cuts begin!!

I see you've adopted a high fat diet too!

cheers mate, yeah i always seem to have more joy losing fat whilst keeping carbs low and fats high.

just hope it doesnt affect strength too much as i was enjoying setting new pb's every week!

just waiting for my steak to defrost so i can nail one with some brocolli!

[Gareth83]

Yeah I'm adopting a higher fat diet too.

It makes eating so much more tasty!!

None of this "lite" nonsense, just means we have to eat less overall

[g-rex]

Quote

Yeah I'm adopting a higher fat diet too.

It makes eating so much more tasty!!

None of this "lite" nonsense, just means we have to eat less overall

exactly, things actually taste good! steak and bacon i am very excited about!

[kp1512]

Ok, this is obv TKD.

Few pointers that I use, that may or may not help you.

* PWO carbs, either WMS or Oats, follow with K-RALA - upto 400mg is fine (the quicker you drive down BG and remove excessive insulin the better

* The following morning after the PWO, do a cardio session...30 mins, 3.6mph flat gradient (by the morning your waking BG will be low anyway, but I have found that by doing another cardio session will drive it down slightly more)

* On the morning after the PWO, take another 200mg K-RALA

* Keep carbs way below 20-30g on non carb days. - I use olive oil, omega three, eggs, bacon, chicken, etc as foods, and also Whey Concentrate

* I also use a Glucometer religiously..but thats me. It allows me to pick and choose and evaluate what effects my levels.

* TKD : I work back from my PWO. What I mean by this, is that Ill x my bodyweight by between 12-15 and that amount will be my caloric requirements. (Some dont give any credence to this method, but its yet NOT worked for me for fat loss, so I still use this method.) So my total caloric requirements will be reset after each PWO. So for example, lets say I need 2500 cals a day....I remove the PWO in calories frm 2500 and then work back until my next workout. Obv this method is dependent on how many days a week you workout.

* forgot to add; every 7-10th day I add a "pig out" session where I basicaly eat anything I was after during the no-carb phase.

thats some of the principles that I use.....hope it is of some value to ya.

KP

[g-rex]

Quote

Ok, this is obv TKD.

Few pointers that I use, that may or may not help you.

* PWO carbs, either WMS or Oats, follow with K-RALA - upto 400mg is fine (the quicker you drive down BG and remove excessive insulin the better

* The following morning after the PWO, do a cardio session...30 mins, 3.6mph flat gradient (by the morning your waking BG will be low anyway, but I have found that by doing another cardio session will drive it down slightly more)

* On the morning after the PWO, take another 200mg K-RALA

* Keep carbs way below 20-30g on non carb days. - I use olive oil, omega three, eggs, bacon, chicken, etc as foods, and also Whey Concentrate

* I also use a Glucometer religiously..but thats me. It allows me to pick and choose and evaluate what effects my levels.

* TKD : I work back from my PWO. What I mean by this, is that Ill x my bodyweight by between 12-15 and that amount will be my caloric requirements. (Some dont give any credence to this method, but its yet NOT worked for me for fat loss, so I still use this method.) So my total caloric requirements will be reset after each PWO. So for example, lets say I need 2500 cals a day....I remove the PWO in calories frm 2500 and then work back until my next workout. Obv this method is dependent on how many days a week you workout.

* forgot to add; every 7-10th day I add a "pig out" session where I basicaly eat anything I was after during the no-carb phase.

thats some of the principles that I use.....hope it is of some value to ya.

KP

thanks kp, yeah that is a big help, this k-rala, i have heard of before, is it used to help get blood glucose levels down?

do they sell it at myprotein?

was planning on doing no cardio for the first 2 weeks to see what effect diet alone has on my fat loss, and my ankle is still slightly injured so think i will stick to this.

was this done on an empty stomach?

thanks

[g-rex]

HST WEEK 4 - 10 REPS X 3 SETS

WORKOUT A

Normal Squat - 60 kg x 10, 80 kg x 10, 100 kg x 10
Inc DB Press - 35 kg x 10, 38 kg x 10, 40 kg x 10
SLDL - 60 kg x 10, 90 kg x 10, 110 kg x 10 (PB)
BOR - 80 kg x 10, 85 kg x 10 x 2
Inc DB Curls - n/a
VBar Pushdowns (rope) - 35 kg x 10, 37.5 kg x 10 x 2

First session back since holiday and injuring ligaments in my angle.

Ankle was feelin loads better so attempted squats and got straight back to 100 kg with little pain at all.

Felt strong on db press, and new db's have been bought that go up to 50 kg and have increments of 2 kg this is so much better!

even though i am on ultra-low carb and a calorie deficit, still hit a pb on SLDL's, thought my ankle would hinder me, but it must be healing pretty quick.

BOR's were tough 2nd and 3rd set, dunno how much more in the tank on 10's, and did these last which was prob a bad move.

Only had rope for pushdowns which i find harder but still not too bad.

Couldnt be ***** with inc db curls as was in a rush.

All in all VERY pleased with first session back, gonna finish this cycle properly and do 4 weeks with 5 reps from next week.

Diet i find alot easier in terms of prep etc... and not been too hungry as of yet

50 g oats in PWO shake today

[kp1512]

Quote

thanks kp, yeah that is a big help, this k-rala, i have heard of before, is it used to help get blood glucose levels down?

do they sell it at myprotein?

was planning on doing no cardio for the first 2 weeks to see what effect diet alone has on my fat loss, and my ankle is still slightly injured so think i will stick to this.

was this done on an empty stomach?

thanks

Yes MP do it. its here http://www.myprotein.co.uk/capsules-...x-90-capsules/

KRALA works as a psuedo glucose disposal agent. I can drop my BG in like 45 mins by about 2mmol if Ive carbed.Without it, it can take around 2 + hours.

Worth doing it without cardio at least...always good to start with the least....as reevaluate after?