I thought it was about time I started a journal.

I'm 15 weeks into a planned 25 week cut and it's starting to get 'challenging'.

The picture is what I achieved in weeks 1-12


Start weight 15st 5lb ----- 12 Week weight 13st 5lb

Since then I have dropped another 5 pounds but It's becoming increasingly difficult.

Age: 33
Height: 183cm / 6ft
Current weight 13st / 82.5kg
Age 33
Height 6'
Current BF% 16-18
Goal BF% 10


I have decided to go teetotal on the booze until August 2nd - the start of my holiday and I'm also going to start an ECA stack next monday.

If that goes to plan I'm also going to introduce 30 minutes of extra SSCV in the evenings.

My current cardio consists of

MONDAY: 60 minutes unfueled AM sscv cardio
TUESDAY: 60 minutes unfueled AM sscv cardio
WEDNESDAY: 60 minutes unfueled AM sscv cardio
THURSDAY: 60 minutes unfueled AM sscv cardio
FRIDAY: rest (legs day)
SATURDAY: 60 minutes unfueled AM sscv cardio
SUNDAY: 60 minutes unfueled AM sscv cardio


My current weights - I was going to condense trap/delt day into a 3 day split but I want to do weights 4 days a week to get the most out of the gym so I'm just adding some more ab work in to fill out the session.

DAY 1 Chest/Tri
5 Min warm-up
Dumbell Flat Bench - 4 sets 6-8 reps
Weighted Dips For Chest - 4 sets 6-8 reps (last set to failure)
Incline Dumbell Fly- 4 sets 6-8 reps (last set to failure)
Skull Crushers - 3 sets 6-8 reps
close grip bench press 3 sets 6-8 reps (last set to fail)
Knee raises 15 x3

DAY 2 - Back/Bi
5 min warm-up
Deadlifts 4 sets 6-8 reps (last set to failure)
Bent Over Barbell Rows 4 sets 6-8 reps
Chins 3 sets 6-8 reps (last set to fail)
Barbell Bicep curl 3 sets 6-8 reps
Preacher curl 3 sets 6-8 reps



DAY 3 - Delts/traps
5 min warm-up
Seated Dumbell military press - 3 sets 6-8 reps
Lateral dumbell raises (side) 3 sets 6-8 reps (last to fail)
Barbell Shrugs 5 sets 6-8 reps
Knee raises 15 x3
Machine weighted ab crunches 3 x15


DAY 4 - Legs & Abs
5 min warm-up
Barbell Squats 4 sets 6-8 reps
Stiff Legged Dead Lifts 3 sets 6-8 reps
Calf Raises (link shows seated) 4 sets 8-10 reps (last set to fail)
Knee raises 15 x 3
Dumbell side bends 3 sets 6-8 reps

DIET...... ( this is what I followed for weeks 9-12 before that it was level carbs, now I'm leveling carbs again akin to a low carb day on this diet - I'm hoping the ECA will combat the lethargy.)

macro figures are grams not calories

High days (4) 333g carbs - Low days (3) 71g carbs


................................................................................................................................

HIGH CARB DAY - MON/TUES/WED/THURS

6.30am 40g whey with half pint of skimmed milk (39/15/3) p/c/f

7 - 8 cardio 7 mile jog

8am porridge (90g) with skimmed milk and splenda, 5g creatin, flaxseed capx2 + multivit (16/60/8)

8.30 - 9am weight training (mon/tues/wed/thurs) followed by 40g of whey with water blended with 20g of oats (35/16/5)

9am 100g of chicken/turkey 100g brown rice and omelete with 2 whites 1 yolk (46/85/13)

10am fresh coffee with skimmed milk

11.30am porridge (45) with skimmed milk and a teaspoon of Splenda (16/60/6)

2pm 100g of chicken/turkey, 6 oatcakes and handful of sultanas (15g) + green tea (28/37/13)

5pm 100g of chicken/turkey and 2 rice cakes (similar because I'm at work) + green tea (25/10/5)

8pm 150g of chicken/turkey 150g of fresh boiled vegetables, 50g brown rice omega 3sup (38/47/5)

10pm 20g of whey + 20g casin with water (30/3/3)
10.15pm Bed

TOTAL CARB = 333g

................................................................................................................................

LOW CARB DAY - FRI/SAT/SUN

6.30am 40g whey with water (31/3/3) p/c/f

7 – 8 am cardio - 7 mile jog

7.30am porridge (45g) with skimmed milk and splenda, 5g creatin, flaxseed cap + multivit (11/32/5)


9am 100g of chicken/turkey omelete with 2 whites 1 yolk (38/12/11)

10am fresh coffee with skimmed milk

11.30am 40g whey with water (31/3/3)

2pm 100g of chicken/turkey and handful of sultanas (15g) + green tea (28/3/2)

5pm 100g of chicken/turkey and handful of sultanas (15g) + green tea (28/3/2)

8pm 150g of chicken/turkey 150g of fresh boiled vegetables, omega 3sup (34/12/4)

10pm 20g of whey + 20g casin with water (30/3/3)
10.15pm Bed

TOTAL CARB = 71g

In addition to this I also did a week of velocity in the middle and do it on the odd day when I'm feeling flabby or bloated.

I started an ECA stack yesterday - prestacked caps from MF.

I took one tab, (30mg of eph). It didnt really do anything that I could detect.

I'm going to bash 2 on monday and see if that helps.

I've missed 2 weights sessions this week for the first time in months as I have client with me working 12 hours + a day.
I've managed to maintain the 60 minute cardio in the morning though
and I'm finally under 13 stone

Current weight 12st 12lb/ 81.8kg

I really picked a bad week to give up the booze aswell - its been a shocker.

Havnt touched a drop though.

Age:33
Height: 6'
BF: 95%

My Journal - Captain Fatass returns

I've been taking 3 ECA stack caps (3x30mg of eph) in the morning pre cardio.

It does seem to have a bit of an effect and reduces my appetite for a few hours.

I havn't shifted a pound in the last week but have had problems with my guts.
I mistakenly overdosed on immodium after a bout of the runs - I thought I was supposed to take 2 tabs, turned out it was just one..... things still arn't back to business.

Weights sessions have been going well - 4 weeks into new program, Ive upped the ab work as it was a little lagging and am getting a bit braver with the deads - upto a mighty 60kg now

I ruined myself doing shrugs after upping the load to 70kg. Felt great at the time.....

I can now see the first two sections of my six pack......If I lean back....in the right light

No booze at all for 9 days now. It's really boring.

Age:33
Height: 6'
BF: 95%

My Journal - Captain Fatass returns

I have my suspicions that the EPH i've been using isnt HCL.

It would explain the crapness.

I'm going to order something that has HCL written on the bottle.

[image]local://upfiles/42470/002DF103BC8F412D83142B3E0290D442.jpg[/image]

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Age:33
Height: 6'
BF: 95%

My Journal - Captain Fatass returns

Current weight 12st 9lb

Total weight loss to date 2st 10lb



Everything is nicely on track, going to see my folks today so a cheat is on the cards.
It's about time I had a carb refeed anyway.

Age:33
Height: 6'
BF: 95%

My Journal - Captain Fatass returns

Excellent progress so far!! Keep it up!

What weights are you lifting for the big lifts? eg deads, squats and bench etc

What weights are you lifting for the big lifts? eg deads, squats and bench etc

My lifts are pretty pathetic at the moment as I started out with no much mass and am cutting! I'm more concerned with form so I can avoid getting crippled!

I started doing deads about 4 weeks ago - I'm upto 65kg Wahooooo! I'm taking the deads easy as I'm paranoid about injury.

My bench is static at 45kg - I cant seem to up it all at the moment
Squats are 75kg - again only started doing these 4 weeks ago - I'd been using the machine before.

I'm looking forward to a bulk so I can actaully start to add weight. Still a while to go yet though.....

cheers for looking in.
(edit - I just found out that the barbell itself weighs 10kg not 5kg - so add another 5 to those weights...)

Age:33
Height: 6'
BF: 95%

My Journal - Captain Fatass returns

I'm only just back to my pre weekend-carb-up weight.

I'll have to avoid doing that for a while - It ruins the progress for a good 5 days after.

Still not drinking. It hasn't got any less dull and hasn't affected my weight loss

I'm sticking to it though

Impressive weight loss so far mate, keep it up! If you feel like you're starting to flag, plan in a cheat meal or a cheat favourite treat occasionally, to help maintain motivation.

Regarding diet, lots of turkey/chicken there, have you considered maybe some oily fish for some of the beneficial oils? Omegas can help mobilse fat more easily, so could well assist in shedding the pounds mate.

Journal:

http://www.muscletalk.co.uk/Operation-Recovery-m2826613.aspx

thanks for the input - the main reason I eat so much poultry is that I can't stand fish, especially tuna.

I really think I should make the effort though. Is there something I can grill that doesn't taste or smell too 'fishy'?
I saw some salon steaks going cheap in tesco yesterday - are they oliy enough?

I certainly quite bored of turkey right now

Age:33
Height: 6'
BF: 95%

My Journal - Captain Fatass returns

Trouble with salmon steaks is that they are 99% likely to be farmed, which means they will have negligible good oils in them. Canned wild salmon still has these good oils, as do Mackerals, Pilchards/Sardines, and other cold water fish. Not sure you'll be able to find any fish that isn't, erm, fishy though

Journal:

http://www.muscletalk.co.uk/Operation-Recovery-m2826613.aspx

excellent progress mate, dont worry about the weights you are lifting at the min, plenty of time for that when you start a clean bulk. Your being smart in not trying to lift more than your capable of but instead doing it with perfect form.

what age/height are you?

Not sure you'll be able to find any fish that isn't, erm, fishy though

hmmmm. thought not. clothes peg for the nose then. I need to start on the fish really.

Age:33
Height: 6'
BF: 95%

My Journal - Captain Fatass returns

dont worry about the weights you are lifting at the min, plenty of time for that when you start a clean bulk

I'm looking forward to that - plenty of food and some decent gains....

what age/height are you?

I should stick that at the top really.....

AGE: 33
HEIGHT: 183cm / 6ft

Age:33
Height: 6'
BF: 95%

My Journal - Captain Fatass returns

ORIGINAL: tubbyman

Not sure you'll be able to find any fish that isn't, erm, fishy though

hmmmm. thought not. clothes peg for the nose then. I need to start on the fish really.

That said, you can get some very nice tasting fish-in-can nowadays. Princes do a very nice marinated Herring (good oily fish) in a can which tastes nothing like fish lol. And you can get Sardines and Mackerals in various tomato, chilli, and other such flavourings. So you might find you don't even need a peg for those. But as for salmon, who'd want to mask that yummy flavour anyway?... mmm

Journal:

http://www.muscletalk.co.uk/Operation-Recovery-m2826613.aspx

Some quality progress you have made in 12 weeks. 2 stone is really impressive your general body shape has improved a lot aswell. What have you changed since your inititial weight loss because presumably it has got a lot hard to shift the body fat?

Bench - 140kg
Squat - 180kg
Deadlift - 190kg
My Journal

What have you changed since your inititial weight loss because presumably it has got a lot hard to shift the body fat?

It's got a lot harder. I'm smashing the cardio, my lifts have increased in the last couple of weeks and I'm still cutting the input but I'm slowing on the weight loss. Inevitable really I suppose.

I started using an ECA stack about 3 weeks ago which has aided performance slightly and has culled my hunger for evening carbs a bit but really I'm just knuckling down to the difficult bit now I think - hard won and slight progress.

I've chopped booze out aswell although I was only drinking a couple of voddys and diet redbull a night so not much change in terms of cals.

I've reintroduced a couple of hiit sessions a week instead of 6 7 mile runs to see if the change will shake things up.
I'm reluctant to reduce cals any further as I dont want to shed what lean mass I have left - I'm starting to look a bit 'beef jerky'

I've lost nearly another 10 pounds from my 12 week progress pic - just got to keep chipping away.....

cheers for looking in.

Age:33
Height: 6'
BF: 95%

My Journal - Captain Fatass returns

Current Weight: 12st 7lb
Total Weight Loss: 2st 12lb

It's coming off...very slowly.

2 more lbs and I've lost 3st in 18 weeks.

I think I'm struggling between cal deficit and not eating enough to stimulate metabolism, I'm having a sunday lunch today...

My abs are yet to make a proper appearance. They're not very big and i'm sure this isn't helping.

I'm starting to get great definition around my chest ( you can see the stringy joiny bits in the middle) and delts (plenty of veins appearing) but love handles and belly still have a wetsuit like covering.

Onwards - Legs day tomorrow.

Age:33
Height: 6'
BF: 95%

My Journal - Captain Fatass returns

You probably hold more fat in those areas mate, quite common. But persevere, it will eventually even come off there too. And if your metabolism is cooling down, you'd probably benefit from refeeding for a day or two every week. TBH I'd be happy with a 1lb a week loss after having already lost nearly 3 stone. If the body has/had a kind of weight 'set point', it's certainly going to be screaming now after the huge weight loss. Any idea of you bf% now?

Journal:

http://www.muscletalk.co.uk/Operation-Recovery-m2826613.aspx