Three month Cut/Recomp

Quiksilver · 10-05-2011, 03:41 AM

Anybody else wanna join me?

I started a couple days ago (Monday Oct 3 2011).

Current stats:

5'9
200lbs
~17% bodyfat (going to get a 'body pod' reading next monday)

Goal:

(don't care about weight)
10-12% bodyfat

--

Diet:

[MORNING CARDIO]

M1 - 6 eggs, 25g whey isolate, 1 cup oats, 30mL fish oil, multi, green tea or coffee, water

M2 - 240g chicken, 1 or 2 pcs fruit

M3 - 240g chicken, brown rice (1/4 to 1 cup)

[WORKOUT AND/OR CARDIO]

PWO - 50g whey isolate

M4 - 240g chicken, veggies, 30mL coconut oil

M5 - tuna, veggies, 30mL ev olive oil

--

Eggs = hard-boiled
Chicken = baked, spiced (no sauce or oils in prep)

--

Weight training:

Basic, mix of strength and hypertrophy.

Cardio:

6hrs per week = 1hr per day 6 days per week. Gonna try for morning cardio but I'm more consistent right now with evening. Elliptical, HR = 65% of max or 130bpm average.

Will post before/after pics Jan. 1 2012

--

Cheers!

Duracell_Bunny · 10-05-2011, 05:56 AM

I should think this would be ok to get started, although when you get to sub 15% I would do the following.

M1 - Take out the whey islolate, this will cause an insulin spike (the only time to have this is post workout). Take out the oats.

M2 - Take out the fruit, only have this post workout.

M3 - Take out the rice (all carbs should come from vegies, modest amount of patato).

A few notes, take fish oil 3-4 times daily with meals. Stick to green veg and salards. Take plenty of BCCA before and after workouts.

Training:
Morning sprints 2-3 times a week before breakfast.
Weights 4 times a week, doesn't matter if its on the same day as morning cardio.

Weight training:
Mix between low and high reps, I'd recommend supersetting about 3 exercised per set.
E.g. 4x Bench press, 8-12 bumbell row, 15xIncline bench. About 3-4 sets.

Exercises with weights that get you all sweaty with a high heart rate are best.

If it helps I did a 3 month cut - 19 to 10%. Can be seen here.

Quiksilver · 10-05-2011, 06:59 AM

Nice results in your thread.

I'll adjust if fat loss stalls, and save the tricks for when I need them. Want to see how progression goes for now. Have calculated macros for the diet, will post later.

Numbers are pretty weak but improving weekly:

tested three weeks ago:

Squat 1RM = 307 lbs (A2G, no belt)
- want to be doing a couple sets of 315lbs by new year.
Deadlift 1RM = 352 lbs (chalk, no belt/straps/wraps)
- want to be doing rep work with 330lbs or so by new year.
Bench 1RM = 250 lbs (full ROM)
- want to do 3 sets of 5 reps at 225lbs by new year.
Military Press 1RM = Unknown
- want to be doing rep work with 135-150lbs by new year.
-----

Not too keen on losing much strength or muscle. I expect Bench to suffer, deadlift to improve slightly and squat to keep on with linear progression.

We'll see how it goes.

You like potato over lg brown rice?

10-05-2011, 03:41 AM	#1
Quiksilver Moderator Join Date: Jul 2006 Age: 24 Posts: 2,878	Three month Cut/Recomp Anybody else wanna join me? I started a couple days ago (Monday Oct 3 2011). Current stats: 5'9 200lbs ~17% bodyfat (going to get a 'body pod' reading next monday) Goal: (don't care about weight) 10-12% bodyfat -- Diet: [MORNING CARDIO] M1 - 6 eggs, 25g whey isolate, 1 cup oats, 30mL fish oil, multi, green tea or coffee, water M2 - 240g chicken, 1 or 2 pcs fruit M3 - 240g chicken, brown rice (1/4 to 1 cup) [WORKOUT AND/OR CARDIO] PWO - 50g whey isolate M4 - 240g chicken, veggies, 30mL coconut oil M5 - tuna, veggies, 30mL ev olive oil -- Eggs = hard-boiled Chicken = baked, spiced (no sauce or oils in prep) -- Weight training: Basic, mix of strength and hypertrophy. Cardio: 6hrs per week = 1hr per day 6 days per week. Gonna try for morning cardio but I'm more consistent right now with evening. Elliptical, HR = 65% of max or 130bpm average. Will post before/after pics Jan. 1 2012 -- Cheers! Last edited by Quiksilver : 10-05-2011 at 06:44 AM.

10-05-2011, 06:59 AM	#3
Quiksilver Moderator Join Date: Jul 2006 Age: 24 Posts: 2,878	Nice results in your thread. I'll adjust if fat loss stalls, and save the tricks for when I need them. Want to see how progression goes for now. Have calculated macros for the diet, will post later. Numbers are pretty weak but improving weekly: tested three weeks ago: Squat 1RM = 307 lbs (A2G, no belt) - want to be doing a couple sets of 315lbs by new year. Deadlift 1RM = 352 lbs (chalk, no belt/straps/wraps) - want to be doing rep work with 330lbs or so by new year. Bench 1RM = 250 lbs (full ROM) - want to do 3 sets of 5 reps at 225lbs by new year. Military Press 1RM = Unknown - want to be doing rep work with 135-150lbs by new year. ----- Not too keen on losing much strength or muscle. I expect Bench to suffer, deadlift to improve slightly and squat to keep on with linear progression. We'll see how it goes. You like potato over lg brown rice? Last edited by Quiksilver : 10-05-2011 at 07:41 AM.

10-05-2011, 05:56 AM	#2
Duracell_Bunny Senior Don Juan Join Date: May 2009 Location: England Age: 28 Posts: 220	I should think this would be ok to get started, although when you get to sub 15% I would do the following. M1 - Take out the whey islolate, this will cause an insulin spike (the only time to have this is post workout). Take out the oats. M2 - Take out the fruit, only have this post workout. M3 - Take out the rice (all carbs should come from vegies, modest amount of patato). A few notes, take fish oil 3-4 times daily with meals. Stick to green veg and salards. Take plenty of BCCA before and after workouts. Training: Morning sprints 2-3 times a week before breakfast. Weights 4 times a week, doesn't matter if its on the same day as morning cardio. Weight training: Mix between low and high reps, I'd recommend supersetting about 3 exercised per set. E.g. 4x Bench press, 8-12 bumbell row, 15xIncline bench. About 3-4 sets. Exercises with weights that get you all sweaty with a high heart rate are best. If it helps I did a 3 month cut - 19 to 10%. Can be seen here.