|For sure a lot less bloat, more vascular, a bit more lean, and less hair (relaxed pose).|
11.5% Body Fat
170.0? lbs (pending final weigh-in)
8.9%? Body Fat (pending final test)
Lost 16 lbs (pending)
Lost 2.6% Body Fat (pending)
In the past I have done 120, 90, and 60 day cutting phases before, usually leading into the warmer months. In these periods of time a definite diet and lifting regimen was implemented with periods of still having a social life (drinking) and eating crappy food (Hooters). I went at this cutting phase with a 100% dedication attitude, and even that 100% became more like 92% in the end, which is pretty good to be honest. This diet is intended to be an alcohol-less and very low carbohydrate diet (if you are going to drink, don't drink beer). Spreadsheet with everything you need to know, nutrition on the top, lifting inf on the bottom.
This is not a muscle building or strength training regimen, it was designed to keep me conditioned and be intense for a better caloric burn. The weekly "split" is as follows: chest/back/rest/core/arms/core/rest. The workout was designed with no cardio, as I do not have any equipment (and there is 9'-0" of snow and ice on the ground), so that pretty much debunks needing cardio to get cut up. I also work out in my garage these days with very minimal equipment (adjustable bench, up to 100lb free weights, and a pull up/dip bar). It was also designed with no leg resistance training involved because I was going to be doing a lot of walking, burpees, mountain climbers, and core workouts (plus my knee has been feeling crappy, needed to give it a rest). My normal lifts usually last one and a half hours, with this new workout I have been keeping them in the forty-five minute to an hour area, small rest periods between sets (one minute), and plenty of super/drop sets for added intensity (keeping things high volume). I have always approached workouts as having a palette of things you'd like to complete before the week is over. Some days my back is bothering me and my spreadsheet tells me I need to do back workouts on that day. It is important to listen to your body, grab a workout from later in the week and shift things around when needed. Keep things intense, keep them quick, and don't skip days to crush beers.
This is the absolute most important part. I wonder, if I just dieted for 30 days with no lifting what my body would look like? Would I of still seen amazing results? I've been cultivating mass for months now and have had a great base, so maybe. The hardest thing for me in the past is finding the proper macro-nutrient ratios (calories from protein/fat/carbohydrates) to stick to. I went with the flow on this one, starting with what I thought I needed for protein and keeping in mind that we are to keep the overall carb intake VERY low, resulting in a high protein high fat diet. The effective ratio in the end? 30% of my calories were from fat, 60% of my calories were from protein, and 10% from carbs (this changed slightly as I cut out bananas two weeks into this diet, the remaining 10% is just trivial amounts added up from the other macros). It is tough for a lot of people to follow my exact "bodybuilding" meals, they are so bland, and in the last seven days of this endevour we need to stop adding salty toppings to help shed water, which makes it tougher and more bland. There are a lot of tastier options that can be explored, I just like easy, quick, and cheap ones. When you go to eat your meals just ask yourself "Did a caveman eat something similar?" if the answer is "No." then start over. The spreadsheet attached herein shows everything you would need to follow a similar regimen.
Tips and Tricks:
- Do you like soda? Although artificial sweeteners are linked to cancer, your muscles will be so CUT IT WILL STRAIGHT MURDER CANCER! Seriously though, over 30 days those sugar free Crystal Light packets and Mio Energy squeeze bottles are awesome, add that stuff to some soda water (I am a genius). Also, green tea is really good and is linked to weight loss.
- Your energy will be extremely low, low carb diets will do that. I love black coffee so that was good for a quick pick me up if needed. Pre-workout drinks also help to push through the lifts.
- Drink a lot of water, it keeps you fuller (try to put down close to one gallon a day of fluid).
- I tried experimenting with Greek Yogurt (yes the gross sour kind, not the berry and vanilla with Oreo's on it kind), it's all protein, this stuff is under-rated. If you add a package of Hidden Valley Ranch dip mix to it, it would be great on anything. Problem is, yogurt bothers my stomach, so I couldn't experiment further.
- This is a high protein diet, it makes "number two" pretty HARD to do, if you catch my drift here. I've had the TOUGHEST time getting stuff to SLIDE a long. Make sure the veggies you eat are fibrous. Try fiber supplements if you want.
What I am calling final results: