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Thread: My cut untill 9% body fat

  1. #1
    Senior Member crazyskater52's Avatar
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    My cut untill 9% body fat

    Hey everyone, for a while now I've been starting and quiting and not caring as much, but now I want it really bad, I love being stronger and more in shape than most people, and I want to be dedicated again. So I am starting a cut now until 9% body fat or around there, I am about 18% right now.
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  2. #2
    Senior Member crazyskater52's Avatar
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    Thursday Day 1: 11/2/06

    Weight in Morning: (Didn't Check)
    Slept: 7 hours

    Exercise:

    Biceps, Triceps, and Shoulders

    Seated Dumbbell Press: 2x12 (45) (supersetted)
    Standing Dumbbell Lateral Raises: 2x8 (45) (supersetted)
    Front Barbell Raises: 2x6 (50) (supersetted)
    Incline Skull Crushers: 2x9 (69)
    Incline Dumbbell Curls: 1x10 1x9 (45)
    Dips (weighted): 2x12 (35)
    Hammer Curls: 1x9 1x7 (45)

    Abs

    Dumbbell Sidebends: 2x12 (109)

    Macros Total: 2257 Cal, 19 Fat, 289 Carbs, 225 Protein
    Last edited by crazyskater52; 11-03-2006 at 01:24 AM.
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  4. #4
    Senior Member crazyskater52's Avatar
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    Because I was doing the WBB#2, because I started peaking with WBB#1 and was tired of it. Should I switch back to WBB#1 or something else with higher weight and lower reps?
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  5. #5
    Senior Member crazyskater52's Avatar
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    Friday Day 2: 11/3/06

    Weight in Morning: 180.4
    Slept: 10 hours

    Exercise:

    Rest

    Macros Total: 2299 Cal, 59 Fat, 281 Carbs, 178 Protein
    Last edited by crazyskater52; 11-03-2006 at 11:44 PM.
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  6. #6
    female teaturtle's Avatar
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    holy ****, you only got 19g fat??????? HOW! lol
    "F-ck life before it f-cks you"

    17 yrs old, female
    130 lbs, 5'8"

  7. #7
    Just watch me ... Built's Avatar
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    Low reps for a cut, correct. Try baby got back, only do the 5x5 and the 3x8s. And keep your fats up on a cut!

    Read the diet link in my sig - you might find it helpful.

  8. #8
    Senior Member crazyskater52's Avatar
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    I've read it several times, and I went through a cut before, I think I lost alot of muscle when I did it though, but I went from 180 to 145.

    I've read that low reps or high reps doesnt matter that it'll do the same thing? And the WBB#1 is 2x6-8 is that okay? Thing is if I put in fats then my protein would go down alot, how can I manage this then?
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  9. #9
    With Kung Fu Grip OneBadUnit's Avatar
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    Just for example, here is what I eat on my cut I am currently doing.

    I am what I eat
    37 y/o, 6'1
    Current Weight: 265 Current BF: 21%+



    Online Journal


    "Its simple; if it jiggles, its fat" - Arnold Schwarzenegger

  10. #10
    Just watch me ... Built's Avatar
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    Quote Originally Posted by crazyskater52
    I've read it several times, and I went through a cut before, I think I lost alot of muscle when I did it though, but I went from 180 to 145.

    I've read that low reps or high reps doesnt matter that it'll do the same thing? And the WBB#1 is 2x6-8 is that okay? Thing is if I put in fats then my protein would go down alot, how can I manage this then?
    Of course it matters!

    Ripped, Rugged and Dense, Joel Marion http://www.t-nation.com/findArticle.do?article=214rip2

    What does your diet look like now (ie grams protein, carb, and fat, total calories)

  11. #11
    Senior Member crazyskater52's Avatar
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    Cals, I'm going to do about 2300, protein, try over 1-1.5g per lbm (same with carbs), and w/e I can with fat...I'd like to do .5g per 1 lbm. I read that link you provided me with, thank you. I don't know any of those workouts lol, where can I find those? And it says shrugs, sumo deadlifts, and calf presses are different, I don't understand. Should I do that routine while I go on this cut? Thanks in advance! OH by the way, very nice new cut pix, amazing!
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  12. #12
    Meathead Philosopher Pup's Avatar
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    What makes you think you need 1g/lb of carbs during a cut? You would be better off with 1.25g/lb protein, .5g/lb fat and the rest from carbs (and time the carbs around your training window). MariAnne nailed it on the training, a pure high rep training routine during a cut is counterproductive unless you're doing a cyclical diet and the high reps are part of a depletion circuit.
    May you be in heaven an hour before the devil knows you're dead.

  13. #13
    eater of food dw06wu's Avatar
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    You definitely want more fat on a cut bud. It keeps you full! Carbs are too plentiful and non-filling. Listen to built, she knows what shes talking about. Take a look at my fitday from the past few days to get an idea.
    bests:
    bp 335x1 (unequipped), sq 430x5 belt, dl 475x1 sumo (unequipped)
    ----------------------------
    Cut: Start/250 Current/247
    Abs or bust: my journal
    ollld pics

  14. #14
    Senior Member crazyskater52's Avatar
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    Okay, I'll get more healthy fats in rather than carbs. And do you guys think that 5x5 routine in that link is good too?
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  15. #15
    Senior Member crazyskater52's Avatar
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    Saturday Day 3: 11/4/06

    Weight in Morning: 180.4
    Slept: 8 hours

    Exercise:

    Rest (On monday starting the 5x5 routine)

    Macros Total: 2145 Cal, 74 Fat, 214 Carbs, 178 Protein
    Last edited by crazyskater52; 11-05-2006 at 12:49 AM.
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  16. #16
    Just watch me ... Built's Avatar
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    crazy, the diet will be something you'll fiddle with until you find a mix that leaves you only tolerably peckish as opposed to freakishly hungry. Fats and proteins are satiating, carbs are not BUT they are an ergogenic necessity. Balance these needs accordingly.

    Re the lifting split, I basically use the BGB split to cut, sticking to the 5x5 and the 3x8 but ditching the third movement. Basically, turn into a powerlifter. Keep the iron on the bar. Let your diet drop the weight off, train to keep the muscle.

  17. #17
    Senior Member crazyskater52's Avatar
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    Sunday Day 4: 11/5/06

    Weight in Morning: 180.4
    Slept: 9 hours

    Exercise:

    Rest

    Macros Total: 2600 Cal, 80 Fat, 300 Carbs, 130 Protein

    (I cheated today...I'm trying to get back to how deciplined I was before, and I will to never cheating...but I want 2 stay clean everyday already lol)
    Last edited by crazyskater52; 11-08-2006 at 12:09 AM.
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  18. #18
    Senior Member crazyskater52's Avatar
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    Monday Day 5: 11/6/06

    Weight in Morning: (Didn't Check)
    Slept: 10 hours

    Exercise:

    Rest

    Macros Total: Cal, Fat, Carbs, Protein

    Was a very hecktick day today and wasn't able to track what I ate and I didn't have time to work out...very bad day... :-(
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  19. #19
    Senior Member crazyskater52's Avatar
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    Tuesday Day 6: 11/7/06

    Weight in Morning: (Didn't Check)
    Slept: 9 hours

    Exercise:

    Squat (ATF)

    1x5 (110)
    1x5 (140)
    1x5 (165)
    1x5 (195)
    1x5 (220)

    Flat Barbell Bench Press

    1x5 (95)
    1x5 (120)
    1x5 (140)
    1x5 (165)
    1x6 (185)

    Barbell Row

    1x5 (95)
    1x5 (110)
    1x5 (130)
    1x5 (150)
    1x5 (175)

    Weighted Lower Ab Raises

    2x25 (25)

    Weighted Situps

    1x40 (45)
    1x30 (65)
    1x30 (75)
    1x30 (85)

    Macros Total: 2122 Cal, 36 Fat, 228 Carbs, 227 Protein

    Today was the first day I tried the 5x5, I liked it, not as tired as I normally get, but I hope I can move up in weight like this and it goes good. Also How does this program work out traps and calfs?
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  20. #20
    Senior Member crazyskater52's Avatar
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    Wednesday Day 7: 11/8/06

    Weight in Morning: 181
    Slept: 9 hours

    Exercise:

    Military Press

    1x5 (75)
    1x5 (85)
    1x5 (95)
    1x5 (105)
    1x5 (120)

    Standing Calf Raises

    1x5 (150)
    1x5 (170)
    1x5 (195)
    1x5 (220)
    1x10 (250)

    Macros Total: 2293 Cal, 65 Fat, 271 Carbs, 164 Protein
    Last edited by crazyskater52; 11-08-2006 at 11:33 PM.
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  21. #21
    Senior Member crazyskater52's Avatar
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    Thursday Day 8: 11/9/06

    Weight in Morning: 181
    Slept: 10.5 hours

    Exercise:

    Squat (ATF)

    1x5 (110)
    1x5 (140)
    1x5 (165)
    1x5 (165)

    Incline Barbell Bench Press

    1x5 (110)
    1x5 (130)
    1x5 (150)

    1x1 (170) (S.S)
    1x1 (165) (S.S)
    1x3 (150) (S.S)

    Deadlift

    1x5 (180)
    1x5 (220)
    1x5 (255)
    1x6 (300)

    Ab Sidebends

    3x8 (109)

    Cardio

    .5 Mile Jog
    6 HIITs
    .5 Mile Jog

    At the end of the incline bench for some reason I couldn't do the last set, I had to keep bringing down the weight, I think I'm going to have to do the last set 160lbs or something... And the HIITs killed me I havn't done them in a long time lol, but I'll keep adding reps as time goes by, and I'm excited for next week to add more weight to Deadlifts!!!

    Macros Total: 2020 Cal, 51 Fat, 222 Carbs, 185 Protein
    Last edited by crazyskater52; 11-09-2006 at 10:09 PM.
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  22. #22
    Senior Member crazyskater52's Avatar
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    Friday Day 9: 11/10/06

    Weight in Morning: 181
    Slept: 10.5 hours

    Exercise:

    "Rest" As in walking at a fast pace for 7 hours at work!

    Macros Total: 2004 Cal, 48 Fat, 241 Carbs, 170 Protein
    Last edited by crazyskater52; 11-11-2006 at 01:28 AM.
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  23. #23
    Senior Member crazyskater52's Avatar
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    Saturday Day 10: 11/11/06

    Weight in Morning: 181
    Slept: 8.5 hours

    Exercise:

    Squat (ATF)

    1x5 (110)
    1x5 (140)
    1x5 (165)
    1x5 (195)
    1x3 (225)
    1x8 (165)

    Flat Barbell Bench Press

    1x5 (95)
    1x5 (120)
    1x5 (140)
    1x5 (165)
    1x3 (190)
    1x8 (140)

    Barbell Row

    1x5 (95)
    1x5 (110)
    1x5 (130)
    1x5 (150)
    1x3 (180)
    1x8 (130)

    Weighted Dips

    1x12 (35)
    1x12 (35)
    1x7 (35)

    Barbell Curls

    1x8 (95)
    1x8 (95)
    1x5 (95)

    Incline Skull Crushers

    1x8 (73)
    1x6 (73)
    1x5 (73)

    Macros Total: 2281 Cal, 52 Fat, 230 Carbs, 210 Protein

    Today I woke up exausted but I worked out anyways, and then I had work for 7 hours right after, so I'm dead tired. But I love working out again, I love this routine and I hope I can bulk with it too, I want to work out right now! I just want to keep working out, havn't felt that in a while, And my weight isn't going down, its driving me crazy, its been less than a week but still the same 181...I think I'm gonna have to drop the cals, I guess my metabolism dropped, Want to start taking ephidrine again, but I can't find it anywhere anymore.
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  24. #24
    Senior Member crazyskater52's Avatar
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    Sunday Day 11: 11/12/06

    Weight in Morning: 180.6
    Slept: 10 hours

    Exercise:

    Rest

    Macros Total: 2199 Cal, 55 Fat, 239 Carbs, 186 Protein
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  25. #25
    Senior Member crazyskater52's Avatar
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    Monday Day 12: 11/13/06

    Weight in Morning: 181
    Slept: 13 hours

    Exercise:

    Squat (ATF)

    1x5 (115)
    1x5 (145)
    1x5 (170)
    1x5 (200)
    1x5 (225)

    Flat Barbell Bench Press

    1x5 (100)
    1x5 (125)
    1x5 (145)
    1x5 (170)
    1x5 (190)

    Barbell Row

    1x5 (100)
    1x5 (115)
    1x5 (135)
    1x5 (155)
    1x5 (180)

    Weighted Lower Ab Raises

    2x27 (25)

    Weighted Situps

    1x40 (85)
    1x35 (85)
    1x35 (85)
    1x35 (85)

    Macros Total: 2262 Cal, 66 Fat, 208 Carbs, 204 Protein
    Last edited by crazyskater52; 11-13-2006 at 10:37 PM.
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