Making the Cut

legend365

Age: 21
Weight: 90kg
current bf: between 11 - 15% (only online tests)

Today starts transition from bulking to cutting.

I've been on a 'bulk' diet for the past 5-6 months. I've managed to put on a stone which before was never possible. That diet mainly consisted on lots of protein and lots of milk!

The new diet will have no bread, pasta, potatoes.

This is how she looks at the moe:

Morning:
Oat Shake - 1 banana, 250g oats ,500ml milk
or
Omelette - 3 whole eggs, 1 egg white, spinach, peppers, mushrooms and salmon/chicken/ham

Snack:
Fruit + 50g nuts

WORKOUT

PWO Shake - banana, 2-3 scoops protein, 1 teaspoon glutamine

Lunch:
2 Chicken fillets

Snack:
Nuts + 500ml milk

Dinner:
Steak + salad or veg
or
Fish + salad or veg
or
Chicken + salad or veg
(salad = 1 or more of the following: lettuce, tomatoe, olives, corn, spinach)
(veg = 1 more more of the following: brocolli, carrots, parsnips, cabbage)

Snack:
Egg: hard boiled + Nuts

Good Nite shake:
1 scoop casein + 300ml milk



THE WORKOUT:

1 day weights next day cardio.

Cardio consists of HIIT, Muay Thai, Boxing and jogging + abs/core 10 min workout(russian twists, weighted crunches, leg kicks). It would usually be 2 on either day e.g. HIIT in morning, Muay Thai later or jogging in morning (before brekkie) and boxing later in the day. Bread is added for extra fuel to burn only.

Weights consist of either the compounds (starting strength) or an alternate program with higher reps and 2-3 exercises per body part. (Fed up of going to the gym alone + 10 weeks of starting strength. Going to take onboard my mates program for abit)

legend365

First cardio session was yesterday.

10 min HIIT session on the treadmill:

6 down - 40 secs
18 up - 30 secs

A few 'feel like imma be sick' moments but that means its tough enough.

Followed by 15 min abs/core workout:

3 sets of:
Russian twist with 10kg
Weighted situps with 5kg
Leg raises

and 3 sets of bicycle kicks to end.

All in all about 40mins in and out including warm up and cool down.

legend365

Just a strength training session today - squat, bench and deadlifts.

SQUAT

2x5 at 20
2x5 at 50
1x5 at 70
1x3 at 80
1x5 at 90
2x4 at 90

BENCH

2x5 at 30
1x5 at 50
1x5 at 70
1x2 at 80
1x5 at 85
2x4 at 90

DEADLIFT

2x5 at 60
1x5 at 80
1x3 at 90
1x2 at 100
1x5 at 110

23 PULLUPS

Can barely walk

legend365

Today was tough.

Washed the car in the rain (good man).


















OH YEA THE WORKOUT!

Did an 40 mins in the gym. First time I've used a crosstrainer so decided to go head first and do a HIIT session on it.

Managed 6 mins!

30sec sprint
40sec slow

Legs were jelly after it. Proceeded to do the ab/core work after:

3 sets of:
Russian twist with 10kg
Weighted situps with 5kg
Leg raises

and 3 sets of bicycle kicks to end.

THEN, 2 hours later i went Muay Thai training.

Session lasted 1 hour. That = 1000 calories burnt :P Really though it was a good session.

To Summerise today:

40mins HIIT + abs/core
1 hour Muay Thai

legend365

Today was a day off from exercise.

Down to the reason that i could hardly walk and i was in work all day.

Diet was still strict.

legend365

Took friday off too. Still could barely walk.

Sat i went with a back and bicep workout. Legs were still bad so needed rest.

Sun off. (in work all day)

Today

Just finished s super set session with my mates. Back + arms

4x8 5kg weighted wide grip pull ups

4x8 wide grip pull downs with
4x8 barbell rows

4x10 Inverted rows with
4x16 dumbell push ups

4x8 preacher curls with
4x4 reverse EZ curls

4x10 overhead tricep extensions with
4x4 EZ french press

3x8 tricep cable pulldowns with
3x10 bicep cable curls

3x6 chin ups with
3x8 dips

Havn't done a curl since december. Arms are ready to fall off

Have Muay Thai later ay 7 so havte stock up on fuel

legend365

Day Off tuesday

Super-set session on shoulder and core on wednesday.

Super-set session on chest and core thursday.

Night shift in work so had today off and plan HIIT tomorrow morning before work.

Can already see a huge difference in my abs region from doing core work and transforms few simple exercises. Russian twist FTW!

Weight is staying relatively the same (85kg - 88kg) So hopefully i can maintain it while bringing the bf lower which would mean i put on about 8kg of muscle since jan :D:D:D

legend365

Monday: Super-set arms + back

Tuesday: HIIT + core session

Today: Super-set shoulders

Replaced chicken with steak