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the doc
10-03-2001, 03:38 PM
I hope i can actually go through on this cutting cycle. My last one where i attempted to achieve 10% bf was abandoned for more lean bulking. I was gaining in my lifts still and i felt the need to feed more muscle.

i will track my daily weight fluctations here. I will measure my weight and bf% via the tanita scale at approx 6 pm each day (before dinner).
As i am carb depleting the measurement may be unreliable the 1st few days.

beginning 215(21%)
day 2 (today) 209 (22)

obviously dropping some water weight

YatesNightBlade
10-04-2001, 03:53 AM
good luck Doc !!

the doc
10-04-2001, 03:30 PM
thanks yates :)

today is day 3 of ketosis 208 (21)
getting that familiar fuzzy feeling and muscle "aches". They are thirsty for glucose... SOon my blessed muscles, soon.
may attempt first workout since I got this damn cold. Feel ok now except for some mucous expulsion from the lungs. May try total bady workout recommended by mac


did try total body workout
essentially what i did was the split i listed with the parameters that mac recommended

Squats.
:: Leg extensions.
:: Chins.
:: Dips.
:: Dead lifts.
:: Shoulder Press machine.
:: Curls bar bell.
:: Rope Pushdowns.
:: bench.
:: Calve Raise

did 20 reps for squats
during some of the lifts i had to do them as a drop set type exercise to make 12

I almost yaked after this. Had to breath deep for a while afterwards outside

THis was intense. My muscles burned more than they had in a long time. it was great.

I think though i may just drop this to 5 compound lift mac suggested, but i will try this first and see how i like it.


with regard to diet, right now i am just eating meat every four hours with some fat. Right now i am not worried as much about cals but will start counting in a few more days. Right now i ust want to fully carb deplete. I think i'm pretty much there

the doc
10-05-2001, 06:30 PM
208(22)

Feeling like i have no anaerobic capacity. Will workout again on sunday.

meal 4 was a little late today but otherwise more meat and cheese

Mystic Eric
10-05-2001, 10:09 PM
good luck man

the doc
10-08-2001, 08:45 PM
thanks terminator!

Worked out tonight. 4 days rest this time. I did move up in deads, but not chins :( or really anything else.
I did make my goal set count in most of the exercises.

Depletion really sucks especially for workouts. Its kinda cool though as you have so little anaerobic stamina. Its suck a weird feeling, must be what cats are like.

I have a sweet potato and black beans to eat for tomorrow. yum yum 30-60g carbs now/ day for 2100 cals will start builing some glycogen stores. IN my current state glycogen storage is greatly enhanced so you sugars had better go to my muscles damn it!

weight 204 (23)

the doc
10-09-2001, 06:47 PM
diet good today except cals a little low. 3 meals thus far, charting cals right now until i can get in a groove with the meals.
only 1500 thus far. Adding some PB to cottage cheese for 600 more cals

want cals to be ~2500

205 (22)

the doc
10-10-2001, 05:41 PM
ran 5 km today and walked another 1.5
diet good- added tuna (38 g prot) and 1/2cup walnuts for another meal
will have 5 meals today ~2500

weight 202 (22)

the doc
10-15-2001, 05:22 PM
diet, ok carb load on thurs with linguini and prawns
held carbs low as possible but was still possibly high-holding them extra low now until i get back from DC

trained today
settled on this
squat x 20
chin
db bench
deads
dips
oh press
1 set each, rep range 10-12

moved up in 20 rep squats 10 lbs and got 1 more unasstd chin
up 5 in bench and will add 10 lbs on dips next week

203 (23)

the doc
10-19-2001, 07:30 PM
weight today
202 (23)

diet good. Cals around 1800
Dropped carbs to <20 for today and tomorrow. Will return to 30-60 then. Carbed up with pasta on thurs night. Had a good workout today. I think i can move up again next week.

squat 155 (+10)
bench 70 (+5)
deads 205 (+10)
dips 20 (+20)
rows 200 (+20)
added clean and press
did 115x6 followed immediately by 95x6
those were killer
oh press 125 (-10)

i would also like to comment that the tanita bodyfat scale sucks
It says i'm down 13 lbs and up 2% bf :rolleyes:
whatever

Marcel
10-22-2001, 07:36 PM
good luck doc

the doc
10-22-2001, 07:55 PM
many thanks marcel

Played football yesterday for 2 hrs
even though it was touch i'm sore as hell
good cardio though, constant sprinting

diet has been on track

weighed in yesterday at 201 (20)
i won't weigh in today as i've bloated myself with starches
Enjoying a 2 meal carb up

THen back to tuna and pb tomorrow morning...lol
Purchased some ALA last night
may experiment with taking it post workout as well as during carb up

the doc
10-23-2001, 07:24 PM
200(23)
i think i may not even post the bf% anymore, some days it has fluctuated 5%

diet on track
couldn't workout today cause the the truck broke down :(

:swear:

the doc
10-31-2001, 05:55 PM
good workout 2 days ago
cardio today 30 min total
row interval style for 15 min
treadmill for 15
post workout yoga..lol

diet on track- carb up meal of pasta tonight and some lowfat ice cream Yum!!!

The_Chicken_Daddy
11-01-2001, 02:22 AM
how are you measuring your bodyfat level?

the doc
11-07-2001, 05:14 AM
chicken, using tanita bodyfat scale of sh!t

today it shows me at 196. I've been weighing this consistantly for a few days now

The_Chicken_Daddy
11-07-2001, 05:51 AM
any particular reason why you're weighing in most days?

Do you not find it hard on the enthusiasm?

Don't you think you'd be better off weighing in once a week?

YatesNightBlade
11-07-2001, 06:15 AM
I agree ... I used to weight myself before a cheat day and at the same time evert week. Normally Friday at 6:30pm.

the doc
11-07-2001, 06:41 AM
Your right it can become disheartening
the reason i weighed in so often before is i knew i would drop weight fast and was trying to track that level before i hit a plateau. I believe i have hit that point and what yates suggested is more or less my plan now

I love that my pants are fitting again...lol

the doc
11-19-2001, 05:47 AM
weight 195
no longer using bf% but mirror and pants. seem to be leaning out

lifts are progressing
up to 185 on 20 rep squats
245 one deads (switched to sumo style. once i get some neuro adaptaion i think it will jump up again quick)
240 on back machine rows
75 on bench

an i actually get 7 wide grip chins now...lol

upped cardio and now doing the following
day 1 full body lifting
day 2 rowing cardio machine
day 3 light jogging
day 4 rest
repeat

diet. on target but slowing some? Using thanksgiving as a carb up day
also going to lower gi on carb up days (sweet potatoe and white potatoe, brown rice instead of white pasta and malto) to help fat loss

the doc
11-21-2001, 05:26 AM
weight 194

mistakingly worked out a day early
only two days instead of three (spinted heavily on saturday during football-2 hrs)

still progressing on lifts except for bench and clean+press
deads are up (added reps -will add weight next time)
bench is sucking...lol

up to 195 on squat, 245 on bab row
diet-going well-may drop cals a bit more after holiday
carbs sources switching to sweet potatoes and brown rice (helping to achieve lower carbs at carb load)

The_Chicken_Daddy
11-21-2001, 05:45 AM
what weight or bf% are you planning on getting down to?

the doc
11-21-2001, 10:26 AM
10- 12 % or beginning six pack
whichever comes first
i think i've got another 10-20 lbs to drop
will probably up cals after the new year :)
some time after thanksgiving i'm going to a dip tank for testing

the doc
12-06-2001, 05:01 PM
update

coped with thanksgiving by going into a low cal keto for a week to achieve depletion again

it was much easier that last time

Lifts are ok. Seem to be stuck on 20 rep squats at 195
Back progressing well up to 260 for 10 reps (biangular back maching), this is what i was doing for 4-5 reps before i started cutting

Diet is going well. I am actually starting to see some modest definition on my legs, back and arms. Chest and abs seem to be coming along, but nowhere near 6pak (right now i have a 2 pak..lol)
weight is a constant 193 now Carbing up tonight on sweet potato and some pasta (and of couse some lower fat ice cream)
working out tomorrow. damn i swear i have been gaining strength on this workout regimen. I was still under an hour so i added a set of lat exercises on this lat machine (pretty cool one actually)

weight is now 193
workout is now
squats (warm up 25% x15, 50%x 10, 70% x 6: workset 195 x 16)
chins (wide grip 8 unasst.ed + 4 asst + 2 neg)
bench (70x9)
dead (245 x11)
dip (35x10 + 2 forced reps)
bi angular back 260 x 10
oh press 187 x 10
lats 160x 10

diet has been on, cooked a bunch of stew for the freezer and some string cheese has been key

Marcel
12-06-2001, 08:14 PM
Keep it up doc!:cool:

Alex.V
12-06-2001, 08:29 PM
Doc, we switched weights!



Good job, man.:)

the doc
12-11-2001, 08:17 PM
hey b thanks a lot!

only 10 more lbs (of fat) to go
My goal is to be a lean 180 (that should be ~12%) by the end of January

If my workout today was an omen of the future i'm doomed
crappiest workout i've had in a long time
I think its due to the lateness of it
tonight i lifted at 9 pm and i plan on going to bed by 11
I knew i was in trouble when i was yawning on the way in

Only did 1 pitiful set of squats, 1 pitiful set of chins, bench, rows
all one pitiful set

I'm going back to working out at lunchtime damnit.
I mean i dont really expect to be progressing whilst cutting but c'mon this was a pitiful show

Sleep has been off lately too
busy worrying about these postdocs but i've got recommendations now :cool:
Will get good sleep tonight after a hearty meal of steak and broccoli (i love steak!)

the doc
12-11-2001, 08:19 PM
btw my last session was late and had a poor showing as well, but not this bad

the doc
12-13-2001, 08:17 PM
cardio tonight
15 min on row machine
15 min on heavy bag.

diet- going ok.
sleep better last night!

the doc
12-13-2001, 08:18 PM
also did some abs work!
1st in a long time-4 sets!

MonStar1023
12-13-2001, 09:08 PM
Good luck doc!!

:cool::cool:

Marcel
12-13-2001, 09:18 PM
Double that good luck doc!:cool:

the doc
12-19-2001, 06:38 AM
thanks bros!

update worked out day before last after taking 5 days off
workout was quite intense
sq 190 x 19!
chins (8)+2
bench up
back 260 x 10!

also did the heavy bag for 15 min after 15 min cardio 2 days before this workout

weight loss seems to have slowed so i'm cutting out cheese from my refridgerator...lol

the doc
12-21-2001, 08:19 PM
had sort of a cheat day today... whilst carbing up
i ate a piece of pizza as a late lunch
THen ate a large plate of pasta with a few doughnuts to finish it off
Finally some grainy cerial with milk
not to bad actually
weight this morn was 190.5
I will weight myself at this time whenever i weigh in (after morning dump)

worked out during lunchtime today. As it had been more than 4 h since my last meal i was hesitant but i did it anyway. DId sort of lose some energy toward the end unfortunately (take 8g glut next time)
weights still similar to before but added a few more reps to bench, back, and lats- strength still good

beginner18
01-06-2002, 01:40 PM
hey doc, good stuff with loosing the weight, just wondering what you eat on your non-carb up days?