Double's Workout Series: Operation Cut

[Double]

Workout program:

Monday:rest
Tuesday:cardio
Wednesday:soccer
Thursday:Workout day1[squats, bench/dips, bentoverrows, reverse biceps curls, wrist curls, reverse wrist curls]
Friday:rest
Saturday:cardio
Sunday:Workout day2[deadlifts, miliary press, chin ups]

and i will throw some crunches in!

if possible i will increase the cardio, if necessary i will decrease the cardio(course last summer i felt a strange pain in my legs when i'm doing much running)

Diet:

Ratio P-C-F: 60-20-20

Calorie intake: 1600cal-2000cal

Foods:----->watch out for my update<--------



Supplements:

~1x Multimineral
~5x multivitamin in water(tastes good )
~3-5x vitamin C(a 300mg)
~3 fishoil caps(a 0,5g)
~2 tb of flaxseed oil
~ZMA: 2x200mg Magnesium + 1x100mg zinc[soon:1x22,5mg, i think i dont need that much]

-ECA stack

A 300mg
C 200mg
E 417mg Ephedra Sinica Extract

in the morning and for lunch time. 2weeks on, 1week off, 1week on,[1week óff, 1week on if necessary]

-for off weeks i will use 2-4x 750mg
100% pure Yohimbe Bark Extract from Yohimbine.

-tons of whey protein

Stats:
height: 5'09" /1,75m
weight:170lbs-175lbs, 77-80kg(not there yet )
bodyfat:~~16-18% estimated

Minimum Goal:
weight:155lbs
bodyfat:12%

"Maximum" Goal:
weight:165lbs
bodyfat:12%

Misc:
-i know there i the possibility i loose muscle mass, but it isn't a certainty, get this straight. probably most people will think i cut too fast but 1.)dropping weight is easy sh1t for me - no prob. 2.)high protein will hopefully take care of the muscle mass 3.)i believe it is doable without loosing muscle mass because i'm a newbie. if my body proves me wrong, then i will change my calorie intake.
-i want to cut DAMN fast i can't wait i'm a impatient bastard, and after cutting it is x-TrEmE partying+drinking time, . till then i will be disciplined to the max and from then on i will enjoy my new body=].....maybe i will keep a bit discipline but only maybe mawhwahahaaa

Questions:
-what do you guys think?
-what is an other appetite surpressant for the weeks i'm off ECA?? i will die if i don't surpress my hungerfeeling!! does yohimbe work or does it only have fatburning effects? plz help!!


love ya,
the furious D

 

[medik167]

I would also suggest glutamine as a supplement to prevent muscle loss during a cutting phase. To help with hunger (which sucks especially with my diet), I use Mega-T from wal-mart. It has green tea extract and some other herbal extracts(yohimbe I believe). It also increases metabolism, energy level, and eliminates additional fluids. Thats what it says it does anyways. Also do you mind posting a little more info on your workout so that people can help critique that as well.

 

[Double]

yeah, im thinking about glutamine, too. but i have very little money and probably can't afford it. so, probably the yohimbe works pretty well, the stuff works for you?

regarding my routine, dunno what exactly you want to know more about it. it has every compound exercise and some addiotional forearm training. i train at home so i can't use machines and i make good gains with it.

 

[medik167]

I meant like the poundage your using with the exercises along with the reps. If you post it, you will be able to have a record of your workout so that you can increase every workout. It will also help you stay motivated so that you don't miss workouts. You should also take a pic of yourself before the cycle and after so you can see the difference in your physique. (thats just what I do for motivation). Yeah that mega-t stuff works. I believe its mainly green tea extract though. I also drink a cup of green tea every day after work. well good luck double

 

[Double]

yeah, but i won't be able to buy the stuff@walmart, we have like 2walmarts in whole germany and i dont know where . sure man, i'm already doing this, watch my Double's Bulking Journal, i am mostly doing 4-8reps@3sets. sure i will continue to post my work outs. thanx medik!

 

[Lifeforce]

Read up on the ECA before you use it. It's Coffein, efedrine and aspirin ina combo. It's not the most healthy stuff to use you know. Make sure you go check yourself up at the doctors office before you decide to use it. You don't want to drop dead because off a bad heart or something.

IMHO you need a littele more than 20% carbs. They are your energy source mate.

 

[Double]

i know what ECA is, i had to explain it to the pharmacist noob as i purchased the aspirin and coffein. no prob man, my heart is good, and i probably will never use it again, but as i said i need to cut DAMN FAST. i'm thinking about the carbs, i'm creating my meal plan now so i'm reconsidering the 60-20-20

 

[Lifeforce]

Good to hear man, always be careful what you put in your mouth. I forgot to wish you good luck last time. So good luck.

 

[Double]

yeye if my heart goes crazy i will stop dont worry dude thanx!

 

[upsidedownside7]

You know to keep up with the protein so you won't lose too much mass. One bit of advice is to gradually cut your calories to 1600-2000. I started dropping and just went to 1600 and eventually hit a plateau that I couldn't get out of. Limit the carbs & fat and keep the protein up and you'll be crusin.

P.S. Drink cold water to supress hunger. You'll thank me later.

 

[Double]

Hm, how long was your cutting? i was thinking if i only cut for about 4weeks then it would be okay. what do you think?

about the water yeah, i wanted to do it anyway just forgot to write it down thanx man, also it burns calories because the body has to heaten it up to bodytemperature!

 

[madgame]

I started cutting exactly one week ago. I don't like cutting, but it's necessary and it pays off ;-).

Anyways I was around 205 when I started cutting and right now I'm consuming 2700-2800 kcals per week and I won't go under 2500. Cutting is a slow process (unless you're really fat). If I was you I'd consume around 2000kcals per day...if u consume less than that you'll be likely to loose strength (as in be able to do less reps with the same weight) and thus muscle mass. If you take enough protein and stay at around 2000kcals you should be fine and able to hardly loose any muscle mass at all (I can usually do 2 less reps after a 2month cutting cycle).

 

[upsidedownside7]

Well it depends how much fat you have to lose and where you want to end up. I did it for 12 weeks but I lost the fat I was never able to get rid of. I'd set a goal for 4-8 weeks and judge as you go. If your making great progress and maintaining mass try to get to 12 weeks.

 

[Double]

ok i will start on wednesday. i will try to do it without counting the exact calories.....i dont know how many calories are the best anyway. i will try to aim for more calories at the beginning and cutting them down with time....

foods

200g cottage cheese 130calories 27g P

salad(leaves) + tuna +oliveoil/flaxseedoil

oatmeal + whey -->374calories 30g P : 50g C

1scoop whey with water -->118calories 21g P : 5g C

10x0,5g fishoil caps 45calories

chicken breast with brown rice(maybe adding broccoli,peas) --> 152calories, 25g P : 36g C

chicken breast with vegetables

whole bread+philadelphia balance+turkey ham

in between eating:
vegetables: carrots,lettuce,radish,paprika
"vegetables":beans, maize

snacks when im awayeanuts/almonds, apples


after workout:80g of dextrose

pill intake:
in the morning:3vitaminC 1ECA
lunch:1ECA,1multimineral,
before sleep:2magnesium in water, 1zinc,10fishoil caps,2vitaminC and many of my other usual pills and caps(j/k)

additionally some vitaminC and mutlivitamin during the day

what i need to do:
-count the calories pretty exact of every meal choice i made....i will do that tomorrow
-waiting that my whey arrives
-polish my fat free grill
-buy vitaminC,multimineral,magnesium and foods
-go to the doctor when my feets still hurt while running
-printing out a pic of a cut athletic body


problems:
-eating cottage cheese
-eating chicken+rice without sauces??
-------->need to educate myself about spices and stuff.......or should i dip my chicken in cottage cheese ;/
-soon is my birthday, and of course i can't drink then!!that is not the problem - the problem is i dont know how i should be able to explain that to my friends.....not drinking on his own birthday......ummmmm just not answering the phone maybe??but what when they just come to my house??thats a ****ing big problem I WANT ABSOLUTELY NO CHEATING
-cutting makes depressed maybe...............

okay several people have called me fat.....NOW IT'S ABS-SHOWTIME!!

 

[semag]

a) look into it, you don't need the A part of the ECA stack, and I've read it also hinders the fatloss effects.

b) cottage cheese - put it on wheat toast, or the best thing to do is throw in about 3-4 packets of equal or sweet n' low artificial sweeteners, and that'll make it palatable.

 

[silverwex]

hey double,

why take magnesuium?

also, post-workout do you not take a shake with milk instead of water?

 

[rapsta]

Ahahahha that stuff about the b-day sucks. I know how it feels man. If you tell them that you're cutting, they'll probably say "aah cmon man its your b-day, its just one day". But honestly, having a couple of beers one day doesn't affect your cutting much.. it might only affect your mind and your ambition. Peace good luck hehe

 

[Lifeforce]

Make sure you don't take any dairy product with the zink, calcium hinders absorbation of it. Otherwise, good luck.

 

[Double]

WOW IT IS AMAZING BROS 5 REPLIES FROM DIFFERENT PEOPLE WITHOUT ME POSTING HOLY **** KEEP IT UP!!!

semag
a)i changed my mind and already bought a complete ECA stack, too late
b)thnx for the tips, i want to keep the carbs very low with cottage cheese(last meal), will try that with artificial sweeteners but i doubt my stomach will take it

silverwex
the problem is that i can only drink lactose free 1,5%fat milk.....which means 7,5g addiotinal fat. but well when i get to tired of whey with water(tastes really awful IMO) then i will do it after work out.

magnesium is always good, but taken with zinc in the right amounts around 30minutes before bedtime improve the quality of sleep. which means better muscle regeneration. i have really regognized a huge difference when i started taking it. you can mix it yourself or buy it mixed(its called ZMA).

rapsta
hehe. yeh right the affect on the mind is probably higher.....but it's always the same when i give in one time then i will drink 2weeks later at a friends birthday and so on........personally i want to cut absolutely strict that my cutting is soon over......and i can get drunk and show off my new body

Sazuki

yeh, i changed it to around 40%P-40%C-20%F....but i wont go under 200g protein sounds good with eating a little bit more on some days. what do you think of refeed days, maybe i have to throw some in.

yup listening to the body is always the best. today i skipped workout because i felt so tired and sore...i wanted to go but changed my mind in the last moment.

i hope it won't be a bad experience. hopefully ECA, good fats and fibres will take care of the hunger feeling


Lifeforce

thanx dude, i know but totally forgot it. i have the impression that my memory doesnt work as good as normal, maybe because my brain is so occupied with thinking about changing??whatev3r

 

[Lifeforce]

Can't wait to see you go on a cutting diet... then you'll know what hell is. =) In two days it begin.