Three month Cut/Recomp

[Quiksilver]

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

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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

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

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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

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Cheers!

 

[Duracell_Bunny]

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]

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.
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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?