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  #1  
Unread 07-01-2016, 08:45 AM
Roger Shredderer Roger Shredderer is offline
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Join Date: Jul 2016
Posts: 47
Default Cold Cuts

Greetings!

I'm taking the opportunity of logging the progress I've made and will be making in the coming times. Right now I'm sitting at about 91kg at 12-15% body fat (from what I estimate) and I plan on cutting down to at least 10%.

My routine is:

Monday:
Deadlift 2x3-5
Weighted chins 2x6-8

Wednesday:
Bench press 2x6-8
Incline bench press 2x6-8
Arms if I want to

Friday:
Squats 2x6-8
OHP 2x6-8
Abs if I bother

I use IF and alternate my macros considerably depending on whether it's a rest or workout day. Mostly I'm at about maintenance (2700) on workout days and roughly 1800kCal (-900kCal) on rest days, which comes to about -0,5kg/week.

Workout days : 2700kCal - around 250p, 300c, 50f
Rest days: 1800kCal - 250p, 80f, trace carbs.

91kg.JPG
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  #2  
Unread 07-02-2016, 02:27 PM
Roger Shredderer Roger Shredderer is offline
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Join Date: Jul 2016
Posts: 47
Default The ball is moving

Had a nice workout yesterday, got 120kgx10, 107,5kgx11 on the squat, 55kgx7, 50kgx8 on OHP.

Also, took another photo today in better lighting. I will use this mirror/lighting setup in order to measure progress from now on:

Weight was 90,6kg in the morning. Ate typical bro stuff today, 10 egg whites with 5 egg yolks at noon with a bit of broccoli and some low-fat cheese to go spice it up. For dinner had some more broccoli, some low-fat cottage cheese with a bit of jam, topped it off with another bit of low-fat cheese. All together about 250g protein, about 50g carbs and roughly 70g fats or so.

90,6kg 2.07.jpg
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  #3  
Unread 07-04-2016, 03:09 AM
Roger Shredderer Roger Shredderer is offline
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Join Date: Jul 2016
Posts: 47
Default Monday, 4th of July

Did my back workout today:

Deadlift: 180kgx5, 162,5kgx6 - personal record for being below 90kg. Hit the ceiling of my rep range, so I'm upping the weight by 2.5%, going up to 185kg.
Weighted chins: +20kgx6,+10kgx7.

Morning weight was 89,6kg, which means that I lost roughly 2kg of water weight on the weekend. From now on, drops should be much slower due to the already lowered glycogen stores and water weight.

Typing this before my ''refeed'' and thinking about all the good foods I'm going to eat today. Anticipating the food is better than actually eating it in my opinion.

Last edited by Roger Shredderer : 07-04-2016 at 03:18 AM.
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  #4  
Unread 07-06-2016, 10:31 AM
Roger Shredderer Roger Shredderer is offline
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Join Date: Jul 2016
Posts: 47
Default Wednesday, 6th of July

Morning weight: 89,2kg.

Did a push workout today:

Bench press 80kgx8, 72,5kgx9.

Somehow my bench press really sucks and more-so every time I drop the frequency or start cutting.

Ate a little less than I should have since Monday so I'm going above maintenance today.
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  #5  
Unread 07-08-2016, 02:50 AM
Roger Shredderer Roger Shredderer is offline
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Join Date: Jul 2016
Posts: 47
Default Friday, 8th of July

Morning weight: 88,2kg.

Squats: 130kgx5, 117,5kgx6
OHP: 55kgx7, 50kgx8.

The 1kg weight drop and loss in squat strength is unexpected, although it might have been due just due to changing the rep range. I'm not sure as to why my weight dropped this low as my calories, water and sodium intake have been consistent. I'm just going to carry on as usual for though.
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  #6  
Unread 07-12-2016, 03:13 AM
Roger Shredderer Roger Shredderer is offline
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Join Date: Jul 2016
Posts: 47
Default Tuesday, 12th of July

Had a nice back workout yesterday, did:

180kgx4, 162,5kgx5 on the deadlift - decided not to move up to 185kg, didn't sleep well and wasn't feeling 100%.
+20kgx7, +10kgx8 on chins, which ties with my previous best.

Morning weight yesterday was 90kg, today it's 89,9kg. Ate higher carbs on the weekend, was at maintenance at least on Sunday, which is the reason I regained some of the water weight.
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  #7  
Unread 07-18-2016, 03:10 AM
Roger Shredderer Roger Shredderer is offline
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Join Date: Jul 2016
Posts: 47
Default Another week gone by

Went for a short vacation last week and things stalled down due to copious alcohol intake combined with less than stellar adherence to the diet. Weight was at 90,4kg today.

Had a back workout today, got:

Deadlift 180kgx5, 162,5kgx6.
Chins +20kgx5, +10kgx6.
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  #8  
Unread 07-18-2016, 03:56 AM
semipartial semipartial is offline
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Join Date: Jul 2016
Location: The Netherlands
Posts: 298
Default

Do you threat your holiday as a diet break?
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  #9  
Unread 07-18-2016, 10:03 AM
Roger Shredderer Roger Shredderer is offline
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Join Date: Jul 2016
Posts: 47
Default Question about the vacation

Yes, pretty much. I was roughly at maintenance for 3 days and on higher carbs than usual so it's probably mostly water weight and glycogen.

I don't really have a set time for this cut as I'm not interested in competing in anything, just doing it for myself. Last year it took me roughly 4 months to go from 91kg down to 85kg and it included at least two two-week periods of maintenance/diet-break/vacation.
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  #10  
Unread 07-20-2016, 02:32 AM
Roger Shredderer Roger Shredderer is offline
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Join Date: Jul 2016
Posts: 47
Default Wednesday, 20th of July

Did a chest workout today, got:

Bench press 80kgx11, 72,5kgx11. Extra carbs have definitely increased my energy over the past days and weight is steadily at 88-89kg, today it was 88,7kg in the morning.
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