View Full Version : Mark's Cutting Journal
I've decided to take Fred and Knighty's advice and cut for the next few weeks/months.
This journal will include my cardio sessions, diet (in detail), my weights sessions, and various statistics (i.e. bodyfat, weight), and possibly even some before/after pics.
Cardio is simple: 60 mins before breakfast most days. I will do three full-body weights sessions per week, using different exercises and sets/reps each session. One will be a basic 3x5, the other will be pure strength, and the other will be a light weight, high rep session.
My workout from yesterday was:
Front squat: 80kg - 5x2.
Dip: 25kg - 5x2.
Bent Row: 70kg - 2/2/2/2/4. (narrow grip, palms facing inward)
Thursday 16th June:
30g whey + 1 hour cardio.
4 scoops instant mass
175g chicken breast + 75g pasta + vegetables
130g tuna + 75g pasta
Workout:
Dumbbell Bench 20kg: 15/15/15/14.
Leg Press: 100kg - 15/15/15/15.
Seated Pulley Row: '14' (out of 15 stack) - 15/15/15/15.
Seated OHP Machine: '12' - 15/15/15.
Dumbbell Curl: 10kg - 12/12/12/10.
Seated Calf Raise: 30kg - 15/15/15
1 serving Viper (post workout)
100g mackerel + 2 slices brown bread
130g tuna + diced cucumber + 5 scoops instant whey.
Black Knight
16-06-2005, 21:27
From my own experience I reckon the key is to not starve yourself of carbs coz you tend to build up a kind of residual tiredness after 3/4 weeks and try to lift as heavy as you can. Its so easy to become obsessed that you lose too much lean mass along with the fat.
Good luck!
From my own experience I reckon the key is to not starve yourself of carbs coz you tend to build up a kind of residual tiredness after 3/4 weeks and try to lift as heavy as you can. Its so easy to become obsessed that you lose too much lean mass along with the fat.
Good luck!
I'm still eating enough carbs. I'm not gonna starve myself. I'm going to get my calorie deficit through being very active, rather than just eating sod all and sitting on my arse!
I'll update today's food tomorrow.
Friday 17th June:
3 scoops instant whey (disgusting!) + 60 minutes cardio.
4 scoops instant mass + 450ml skimmed milk + small banana.
150g chicken breast + 75g pasta +onion/garlic.
300ml skimmed milk + 2 scoops instant mass (294)
Tuna 130g + 2 slices brown bread + small apple.
CHEAT MEAL: Chicken tikka + 2slices brown bread (not sure of calories)
300ml skimmed milk + 25g whey
Total: 2480.
EDIT: I'm finding it tough to eat the right amount all day. It is going to take a few days to get used to this.
I think I need to increase calories slightly if I'm going to continue with the 60 minute cardio sessions.
Saturday 18th June:
50g whey + 100ml skimmed milk. + 60 minutes cardio.
100g banana + apple
4 scoops instant mass + 450ml skimmed milk
130g tuna + 2 slices brown bread + banana
Workout:
Dumbbell Bench: 32.5kg - 5/5/5.
Leg Press: 172.5kg - 5/5/5.
Close Grip Chin Up: 6/5/5.
Shrug: 61kg - 5/5/5.
4 scoops instant mass + 400ml skimmed milk. (Post workout)
175g chicken breast + 75g pasta + onion, garlic, peppers, courgette.
130g tuna. 100ml skimmed milk +12.5g whey.
Edit: Had to use lots of weight gainer today because I have no access to kitchen as it is being decorated. Annoying.
I'm not sure I'm adding up these calories correctly. I'm really not used to this. Can someone do me a favour and add up roughly what I've had thus far today? I make it 1860. :017:
that looks about right but hard to tell for sure because i dont know how many cals are in instant mass...
btw diet looks good and very clean
that looks about right but hard to tell for sure because i dont know how many cals are in instant mass...
btw diet looks good and very clean
Cheers.
I've double checked it all and it is correct. The instant mass is 482 calories per 5 scoops.
Sunday 19th June:
400ml skimmed milk + 4 scoops instant mass. (521)
90g mackerel + 1 slice brown bread + 25g whey (440)
130g tuna + 2 slices brown bread + 1/2 banana + 25g whey (484)
150g chicken breast + 75g pasta + vegetables + 1/2 banana(500)
Tuna 130g + 1/2 slice bread + 12.5g whey (230)
Less food today as I didnt do any cardio.
If you are going to use a weight gain powder, mix it with water rather than milk
If you are going to use a weight gain powder, mix it with water rather than milk
What is wrong with milk? I don't have that much. Anyway, weight gainer + water = vile.
Monday 20th June
25g whey - 60 minutes cardio.
400ml skimmed milk + 4 scoops instant mass.
400ml of milk is about 20g or so of sugar...I'd much rather get carbs from a source that doesn't send my insulin levels nuts
Considering you're mixing it with a weight gain powder, that's about 50g+ of relatively high GI carbs that won't help with fat loss at all
just my 2p's worth :031:
400ml of milk is about 20g or so of sugar...I'd much rather get carbs from a source that doesn't send my insulin levels nuts
Considering you're mixing it with a weight gain powder, that's about 50g+ of relatively high GI carbs that won't help with fat loss at all
just my 2p's worth :031:
But fruit is sugar too? Should I not eat that? :017:
The carbs in the instant mass aren't high GI. They are exceptionally low, apparently! :045:
sugar in fruit is slowed by the fibre in the fruit, and they also contain too many good trinkets like vits, minerals and fibre...did I mention fibre?
That is marketting hype about the active barley stuff, and the sugar in milk is lactose which spikes insulin levels
Take my word for it, or read it all up for yourself
Ignore me if you want, but I'm sure 99% of those who have succesfully cut will tell you that dropping lactose and processed high GI weight gainers are a fantastic idea
Ignore me if you want, but I'm sure 99% of those who have succesfully cut will tell you that dropping lactose and processed high GI weight gainers are a fantastic idea
I'm only using the weight gainer because I have it. It has run out now anyway.
Tuesday 21st June:
25g whey + 45minutes cardio.
Tin tuna + 2 slices bread + salad + 1 banana + apple.
125g lean mince + 75g pasta + half an onion.
120g mackerel + 1 slice bread + 25g whey.
50g whey + 1 slice bread + apple.
Tin tuna + 1 slice bread + 50g whey.
Wednesday 22nd June:
25g whey + 30 minutes cardio.
Two slices brown bread + satsuma + apple + 50g whey.
60g whey + 2x bread + pear.
175g chicken + 75g pasta + 1/2 onion.
90g mackerel + 1x bread + apple + 25g whey.
Tin tuna + 50g whey.
lost any weight so far?
Yes. I weighed in at 12 stone 10.5 lbs this morning. I'm a little concerned that I'm losing weight too quickly, so some of it may be muscle. I'm going to cut back on the cardio a little, as 60 minutes may be excessive. 30-45 may be more suitable.
My calipers indicate I have lost fat. I get a reading of around 15-16% now. I have noticed a little change in the mirror too.
have you noticed any strength loss during training? if not i would continue as you are
also, i find alot of weight loss in the first week or two is water, so dont fret too much
have you noticed any strength loss during training? if not i would continue as you are
also, i find alot of weight loss in the first week or two is water, so dont fret too much
I don't think I've lost strength. I'll see how things go.
My workout today was shit. My training partner is going away for two weeks, so I'm just going to be training at home from now on. I've decided to just train with low reps while I'm losing fat.
Thursday 23rd June.
25g whey + 30 minutes cardio.
Tin tuna + 2x brown bread + apple.
50g whey + 2x brown bread.
200g chicken + 75g pasta + 1/2 onion.
Training:
Front Squat: 75kg - 3/3/3. 80kgx2. 85x1. 87.5x1.
RDL: 95kg - 3/3/3. 105kgx2. 110kgx2. 115kgx1.
Barbell Row: 70kg - 3/3/3. 80kg - 3.
Shrug - 85kg -3/2/3.
1 banana + 2x bread +50g whey
1 tin tuna + 50g whey
Surely that's not all you've eaten all day?
Surely that's not all you've eaten all day?
I get up late! :D
I enjoyed my workout today. Low reps and heavy weights is what it is all about! Got a personal best on the front squat. Only 87.5kg, but not bad when considering that I'd already done 3x3 and a heavy double. Shrugs rule!
Friday 24th June:
25g whey + 30 minutes cardio.
Tin of tuna + 2x bread + apple.
Protoplex + 300ml skimmed milk. (Couldn't be bothered to eat).
1xbread + 37.5g whey.
CHEAT MEAL: Chicken Rhogun + Keema naan.
Not too concerned about calories today. I haven't had a proper cheat meal in two weeks, so...
Saturday 25th June:
25g whey. 45 minutes cardio.
90g mackerel + 2x bread + apple.
Tuna + 2x bread + 25g whey.
75g pasta + 50g whey + banana.
160g chicken + 75g pasta + mixed vegetables.
25g whey.
Tuna + 50g whey.
Sunday 26th June:
30 mins cardio.
Tuna + 2x bread + banana.
50g whey.
2x bread + 50g whey + apple.
125g chicken + 75g pasta + vegetables.
Training:
OHP: 50kg - 5/5/5/5/5. (Too light)
Squat: 90kg - 5/5/5. (I hate back squats, gonna stick with front from now on)
Barbell Row: 67.5kg - 5/5/5 (Too light)
Dumbbell Bench: 32.5kg - 5/5/5.
Barbell Curl: 40kg - 5/5/3.
90g mackerel + 2xbread + banana.
50g whey.
Monday 27th June:
Weighed 12 stone 9 this morning.
25g whey + tin of tuna + 2x bread.
150g lean mince + 75g pasta + vegetables. Apple.
I hate back squats
Sacrilege!
Sacrilege!
Haha! I just can't be bothered with them. I can only reach parallel with a wide stance, and the wide stance takes all the emphasis away from my quads and on to my arse! Front squats are better for me. I prefer them as I can have a fairly narrow stance and keep my torso fairly upright during the lift. :045:
Tuesday 28th June:
25g whey + 30 minutes cardio.
Banana + Tuna + 2xbread.
50g whey + 75g pasta + apple.
2x bread + 2 eggs + 25g whey.
200g mince + 75g pasta + vegetables.
1x bread + 25g whey.
37.5g whey.
Need to get some casein for late night protein source. Should have got it before I started this. :022:
good to see atleast someone is keeping their eating clean :( mine seems to be fits and starts
good to see atleast someone is keeping their eating clean :( mine seems to be fits and starts
Somehow I find it easy to eat clean. One cheat per week seems to be enough for me, and the fact that it is only once per week means I enjoy it so much more when I do have a luxury meal! I'm going to have a chinese on friday, and it will taste fantastic in comparison to the tuna and foul tasting protein shakes I've been having all week!
I weighed in at 12 stone 8.5 this morning. I think to get to a decent level of leanness, I will have to go below 12 stone. I'm not too concerned though, because once I've stripped the lard away I can start to bulk again, but a little more conscientously!
One thing I have noticed is that there seems to be a lack of 'good' fats in your diet - I'd replace some of the carbs with some
One thing I have noticed is that there seems to be a lack of 'good' fats in your diet - I'd replace some of the carbs with some
What would you suggest? I do eat mackerel, which has various fats in it, but not everyday.
Wednesday 29th June:
60g whey + apple + 2x bread.
225g chicken breast + 75g pasta + vegetables.
Training:
Front Squat - 76kg - 3x3.
RDL - 100kg - 3x3.
Barbell Row - 80kg - 3x3.
Dumbbell Incline Bench - 35kg - 3x3.
Shrug - 85kg - 3x3.
Banana + 25g whey.
100g mackerel + 1x bread.
Ix bread. 1x tin tuna. 1 egg.
30g whey.
Variety is key mate...all oily fish, nuts, seeds, and unprocessed oils (Rapeseed, extra virgin olive oil, flaxseed, cod liver, etc.) are all great
Variety is key mate...all oily fish, nuts, seeds, and unprocessed oils (Rapeseed, extra virgin olive oil, flaxseed, cod liver, etc.) are all great
I use extra virgin olive oil when I cook chicken and mince. I have the mackerel a few times per week, which has around 20g fat per serving. I could get some cod liver oil capsules too.
cool, looks good to me mate
Here's a tip: Cod Liver oil in superdrug is 99p for a 300ml bottle...caps are a rip off
Fats are probably more important than carbs (IMO), as there's no such thing as an essential carb for survival, but without sufficient fat then the body will die (That's why it produces its own adipose tissue)
Thursday 30th June:
25g whey +30 minutes cardio.
150g mince + 75g pasta + mixed veg + some olive oil. Apple.
Tin tuna + 2x bread + 25g whey.
2x bread + 50g whey.
Tuna + 50g oats + 25g whey.
Casein.
Friday 1st July:
37.5g whey - 30 minutes cardio.
50g oats + apple + 50g whey.
Tin tuna + 2 x bread + salad.
1xbread + 25g whey.
Cheat: Takeaway.
45g casein.
Saturday 2nd July:
1x bread + Apple + 50g whey.
1x bread + 90g mackerel + banana.
Training:
OHP: 52.5kg - 5x5.
Barbell Row: 67.5kg - 5x5 (too light)
Dumbbell Bench: 30kg - 5x5.
Chin up: BW - 5/5/5/5/4. (These RULE! ... especially when done with the fullest range of motion, i.e. chin WAY above the bar! Felt great on the biceps)
50g oats + 50g whey.
50g pasta + 150g chicken + veg.
1x bread. tin tuna/ 25g whey.
45g casein.
I still weigh 12 stone 8.5. I'm going to reduce my calories a little this week. I will do this by reducing my carb intake slightly.
ice_mach
02-07-2005, 21:22
just curious how tall are you? cause 12 stone aint much at a tall height
just curious how tall are you? cause 12 stone aint much at a tall height
Im 5'10. I'd rather be 12 stone lean than 13 stone pretending fat is muscle (... which is what I've been doing for months)! :011:
Once I've got rid of the fat, I can start to bulk again but with a more sensible diet.
ice_mach
02-07-2005, 22:29
i see thats fair enough,im 6 ft @ 12.5 stones and hate been lean at this weight i'd rather be 13-14 stone at 12-14%,i guess us weightrainers are never satisfied
i see thats fair enough,im 6 ft @ 12.5 stones and hate been lean at this weight i'd rather be 13-14 stone at 12-14%,i guess us weightrainers are never satisfied
Being "bulky" is great when you are in clothes, but when you look down and see a roll of flab it doesn't feel to great to be honest. My previous attempts at bulking have been spoiled by my lack of attention to nutrition. I never counted calories, I just stuffed my face. I'm looking forward to bulking again in a month or two, with a better planned diet.
Sunday 3rd July:
12 stone 7 today. I think my weight was increased the other day by the huge takeaway I had eaten the night before. That must have weighed a pound or two! Losing 7lbs doesn't seem to have made much of a difference. I pretty much look the same! Boohoo! :022:
2x bread + 50g whey.
90g mackerel + 1x bread + apple.
Training:
Front Squat: 75kg - 3x3. 77.5kg - 3,2. 80kg - 2,2. 81x1. 82.5x1/1/1.
Decline Crunch: 10kg - 5x5.
50g oats + banana + 50g whey.
75g wholewheat spaghetti + 150g chicken + veg.
Tuna + 25g whey.
45g casein.
BengDogg
03-07-2005, 15:36
Being "bulky" is great when you are in clothes, but when you look down and see a roll of flab it doesn't feel to great to be honest.
Im sorta like that, i dont care what my mates say on the rare occasions they see me with my shirt off and comment on my fatness as im way stronger than they will ever be and if i cut i would wipe the floor of them, they seem to think there beer guts and flat chests are healthy, i very rarely take my shirt off outside my home anyway
I used the calipers again today. I took a few readings and got between 13-15%. The fold on my chest and abdomen have definitely reduced, but the fold on my leg is the same. I'm quite pleased with that. I can also see my top four abs coming through now, which is nice!
Monday 4th July:
50g whey + 2x bread.
200g lean minced beef + 50g wholewheat spaghetti + veg.
I've decided to do a few more days of this, possibly one more week, then start bulking again. I've done 19 days so far. I've dropped around 7lbs and I'm definitely leaner. I was going to push for a really low level of bodyfat, but I think that is pointless as I'm not carrying enough muscle. I really just needed to get the fat under control rather than to get exceptionally lean.
Tuesday 5th July:
2x bread + 50g whey.
Omellete (2 eggs + 1 white + 100g prawns + tomato). 50g oats.
Actually, sod it. There is no point in me continuining to cut any further. I wouldn't be happy even if I got very lean because I just don't have the amount of mass I want to have. I've got my bodyfat under control, so I am now going to start packing on some mass. :045:
Might as well lock this. I will start a new journal soon.
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