Lets lose some weight together :)

Deliguy

Deliguy

New member
Sep 27, 2006
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Oregon
After two months of bulking and eating about 4800 calories/day I'm starting my cut today.Theres a few other threads this month and since others are also starting it maybe we can help motivate each other. Trust me even with the holidays its easier to start now then next month with all the flood of the annoying new years resolution peeps.

You know your body best so feel free to do what works for you but here's what i'll be doing. I'll be consuming over a gallon and a half of water a day while on creatine and doing weight lifting so I can be sure any weight i lose will only be fat weight.

Diet
Prebreakfast: A quart of water.

Breakfast: wheat based cereal (No flour or sugar). Piece of fruit and vegetable. Orange juice or low fat milk.

Post breakfast: Piece of fruit and a bowl of unsalted peanuts and a quart of water.

Lunch: A sandwhich or other single food combination that contains all the food groups such as a full salad. With some vegetables and a glass of orange juice or apple juice (when i get sick of orange juice).

Post lunch: A cup of yogurt and a bowl of unsalted mixed nuts or peanuts.

Dinner: Some form of soup or chowder. Usually beaf stew or anything with meat and potatoes. Glass of milk and a salad or fried eggs.

Post dinner: A half gallon of water right before working out and the protein shake one hour after working out.

Before bed: Something involving no calorie filler such as celery (takes more calories to digest then it provides).
My total daily calorie intake will be about 1600-1800. My current metabolic calorie burn without running is roughly 4600 calories/day. My calorie burn on an avg run is in the 900-1100 range. Weekends I can eat whatever I want except fast food, soda and chips.

Supplements
low calorie protein shake with milk.
Creatine
Preworkout NO drink (superpump 250)
Post workout drink (cell mass)
herbal fat burner
Gluematine for recovery
BCAA supplement

Exercise
Running on the treadmill every morning an hour after breakfast
Weight lifting for 2 hrs two hours after dinner.
Half hour of ab work.
I don't eat for for hour after running
I don't eat for an hour and a half after lifting weights
I take my post workout drink as soon as I get back from the gym then my protein shake & bcaa's an hour after that.

Starting Weight
189.8 lbs with a target body weight of 175 which will bring me down to nearly 15% BFP which would be near perfect. So basically 15 lbs of fat. I don't really have a target timeframe to lose the fat. I just want to do it as quickly as possible so I can start my final bulk before I complete my 1 yr mark in the gym.

I'll keep this thread updated and feel free to follow along with your own progress. good luck I'm starting today!
 
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Deli,

I think your on the right track. In wrestling, I learned it's very important to keep your water intake super high while on creatine. They can cause kidney stones really fast. Keep motivated, and your going to be surprised how fast you see results!
 
Sounds like a plan. I am starting Monday... looking to lose a bit of weight (10lbs or so) and look a lot meaner. Haven't worked out in 8 months or so.
 
Rancor13 said:
Deli,

I think your on the right track. In wrestling, I learned it's very important to keep your water intake super high while on creatine. They can cause kidney stones really fast. Keep motivated, and your going to be surprised how fast you see results!
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thanks :)
I've been on creatine for 9 months now it's fairly essential to making big gains but I definitely don't ignore the risks. I cycle off it every 6 weeks. I make sure to drink TONS of water and when I do cycle off it I lift extra hard and more often to bring my body's natural creatine production back up to normal levels. If the withdrawls are more then usual i don't cycle back on it until my muscle strength feels normal again.

papajohn56 said:
Already on it bro :cool:
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you can do it man keep on it :)
 
070707 said:
Sounds like a plan. I am starting Monday... looking to lose a bit of weight (10lbs or so) and look a lot meaner. Haven't worked out in 8 months or so.
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Good luck and be sure to post your results.

I'm a firm believer that any day that is today is a good time to start but if you're doing weight lifting and plan on working out on weekdays friday is ideal (don't let that deter you though do it tomorrow anyways). If you haven't been in the gym for awhile you'll definitely be super mega sore for a few days afterwards. I'd recommend starting with a more circuit training regime for the first three times or so in the gym that way you can tear up the entire body and get the soreness stage out of the way instead of dealing with a bunch of days off imbetween each muscle group and prolonging the pain. If you start monday don't expect to be back in the gym till at least thurs or fri so get as many muscles sore in that time as possible.
 
after I get rid of this initial weight with the low carb diet, next step will be implementing a better workout (right now I have a bit less energy, can't do as full of a workout), and I liked the breakfast someone else had in another thread with the steel cut oats and gotu kola etc etc
 
papajohn56 said:
after I get rid of this initial weight with the low carb diet, next step will be implementing a better workout (right now I have a bit less energy, can't do as full of a workout), and I liked the breakfast someone else had in another thread with the steel cut oats and gotu kola etc etc
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From my experience
If you find yourself having low energy that's your body's way of telling you it's going into survival mode. The solution depends on your body's makeup and chemistry but being in survival mode is not a good thing for fat loss. If it feels like it needs to, your body can survive over a week without food or energy, you don't want to ever test your body's ability to lower your metabolism. It will win every time.
 
Deliguy said:
From my experience
If you find yourself having low energy that's your body's way of telling you it's going into survival mode. The solution depends on your body's makeup and chemistry but being in survival mode is not a good thing for fat loss. If it feels like it needs to, your body can survive over a week without food or energy, you don't want to ever test your body's ability to lower your metabolism. It will win every time.
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It's gone up since the beginning, it's not bad and is to be expected on this diet. First two-three days you have very low energy since you aren't giving your body the amount of carbs it's used to, and are increasing protein levels instea. After that, your body converts over from using carbs for energy, to fat and protein. Your energy goes back up, and you burn fat as a result
 
sweet.

If it helps, during my last cut I've also found that if i pick a day or two out of the week to completely ruin the diet and eat whatever i want (except fast food, soda, and chips as stated above) although i may gain a bit of weight that day it reset my metabolism and tricked my body into thinking the famine was over and it can consume whatever it wants. Then the next day BAM! SPICE WEASEL! it gets its ass kicked again. Plus it kind of helps the cravings knowing that if you can stick with it in a couple days you'll be able to cheat.
 
Deliguy said:
After two months of bulking and eating about 4800 calories/day I'm starting my cut today.
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Damn! How do you eat so much?!!! I'm trying to hit 3,500/day but it's almost impossible. Are those calories all clean?

Also, how much weight did you pack on (lean & fat)?
 
megatabbers said:
Damn! How do you eat so much?!!! I'm trying to hit 3,500/day but it's almost impossible. Are those calories all clean?

Also, how much weight did you pack on (lean & fat)?
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That calorie count also included a daily mass gain shake that was about 1.2k calories per drink. No i definitely didn't stick to clean calories I ate just about everything that ended up in front of me. I honestly would feel sick if i missed a workout. I did it for two months and gained 7 lbs total. (gained 20 almost immediately then when my metabolism grew i ended up losing about 2-3 lbs a week for the last month and a half).
 
I'll be starting within the next 2 to 3 weeks depending on how my current power lifting routine goes. I'm starting my cut after I can't progress anymore with this routine, which I'm assuming will be in 2 to 3 weeks. Tomorrow I have to hit 295x5 on flat bb press, which I'll do.. then next monday it's 305x5 and *that* one I'm not so sure I can do ;)

My cut will consist of simply consuming a ton of protein, 100% clean carbs, lots of water, and eating no more than once every 3 hours. For the workout side, 5 days a week, resistance training for 40 mins and then cardio (rotating between interval sprint training & stair climber). I did this last year and it worked well.
 
"The Affiliate Marketer's Weight Loss Blueprint" - coming soon from a Warrior near yu.
 
Deliguy said:
That calorie count also included a daily mass gain shake that was about 1.2k calories per drink.
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I see... still, that's a lot of calories. I take down a 700 cal. shake but the other 2,800 I try to eat.

But 7 lbs. total? I'm guessing that's lean, right? (20 total - 13 fat)?

I've put on 4.5 lbs. lean since Oct. 6th. I'm seeing much faster progress by
actually working out less. Used to do 3 resistance and 3 interval sessions/week and I was getting nowhere.

Now down to 1 (very hard) resistance session every 3 days and ditched the cardio.

Plan to bulk up until April then cut until August.
 
just keep working out hard. supplements really only "supplement" the efforts you put in the gym obviously.

when i was competing in boxing/wrestling in HS and college cutting weight was easiest when doing high intensity intervals combined with a low calorie diet. as long as you keep lifting you'll keep your strength. supplement companies have tried to convince people that they need a million grams of protein per day and tons of carbs to get "fit" when its just a ploy to sell more supplements.
 
do you drink your protein shake with milk or water? what's the best protein shake that taste good with water cause milk makes it so thick and shit
 
I've put on 4.5 lbs. lean since Oct. 6th.
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i'm going to call straight bullshit on this. maybe 2-2.5 pounds lean and 2 pounds water, but there's no way you've added 4.5 of lean muscle mass since october 6th.

even elite athletes are lucky to break 1 pound per month of lean muscle added on, and that's while committing to both an excellent diet and a rigorous training schedule
 
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