❄️❄️ Winter is for Cutting ❄️❄️ --- WED ↔️ AA Solutions (Non-Sponsored)

[McPriimate]

2 or 3. Total sets per week in the 10-12 range.

Pretty consistent with that across muscle groups

I think my coach is tryna kill me

Thanks man!


Sent from my iPhone using Tapatalk

 

[WED]

I think my coach is tryna kill me

Thanks man!


Sent from my iPhone using Tapatalk

Ha. I'm sure they have their reasons. If you can adequately recover from the volume, you're probably okay. Might have some junk volume in there or redundant exercises

 

[WED]

Week 8 Day 3

Well today was a disaster.

Son woke up at 3am with stomach cramps. Ended up at urgent care who sent us to Children's Healthcare Emergency. Final prognoses is that he needs to take a shit and is very very backed up. . Looking forward to that bill from the ER.

Steps are shit. Didn't eat anything after CoR at 7am until I got home at 330pm. I was so hungry I at my breakfast, mid lunch, and afternoon snack back to back. Took about an hour nap and I'm now insanely stuffed trying to workout. Chest supported T-Bar rows are uncomfortable lol

Had a sample of stim free PWO from Panda, was pretty good. Outside being insanely full I didn't feel sluggish at all. had a pretty good workout. Knocked out some good increases in reps & weight.

7k. Some days life just gets in the way. Might try to get in a 30 minute walk tonight after the boy goes to sleep and get to 10k
Macros 3498. 293, 450, 88 -- Loving eating and eating 3500 clean is harder than I expected
Wanted to row or jump rope....gotta save that until tomorrow
Pull Day -- Good workout with all the other shit going on today.

***typed this up mid workout. Def started to crash at the end. Started to struggle when I hit the face pulls. Biceps were tough to push through but I did it for the vanity.

 

[WED]

Week 8 Day 4

Damn it's tough to eat Salmon and avocado and stay under 75g of fat for the day. Everything back to normal on the home front. Got some excess steps today to try and make up for yesterday. Wanted to get some jump rope in but dinner and work ran late

Blood Work Tomorrow Hopefully my markers aren't too bad with 50mg of TBol. Anavar didn't have too much effect on me, so hoping fo the same.

Weight - Haven't weighed myself. Just letting it flow for the next 5 weeks, need to get back on the scale to make sure I'm not missing things in the mirror.
Steps 19,500 -- Good day. Back in the saddle and making up a little bit for yesterday
Macros 3450 267, 439, 96. Fats higher than I want, but still in the 0.3-0.5g per lb range for good hormone production
Abs - Cable crunches and ab roller.
Push Day --- Trending up and up

 

[dcdogz]

Week 8 Day 4

Damn it's tough to eat Salmon and avocado and stay under 75g of fat for the day. Everything back to normal on the home front. Got some excess steps today to try and make up for yesterday. Wanted to get some jump rope in but dinner and work ran late

Blood Work Tomorrow Hopefully my markers aren't too bad with 50mg of TBol. Anavar didn't have too much effect on me, so hoping fo the same.

Weight - Haven't weighed myself. Just letting it flow for the next 5 weeks, need to get back on the scale to make sure I'm not missing things in the mirror.
Steps 19,500 -- Good day. Back in the saddle and making up a little bit for yesterday
Macros 3450 267, 439, 96. Fats higher than I want, but still in the 0.3-0.5g per lb range for good hormone production
Abs - Cable crunches and ab roller.
Push Day --- Trending up and up

View attachment 232760

my fat grams are 40 haha, and most of the time im short.
if i had 75 grams of fat id have to drink shots of oil again.

 

[WED]

my fat grams are 40 haha, and most of the time im short.
if i had 75 grams of fat id have to drink shots of oil again.

That's easy with chicken and rice lol. This is no oils, just food. Mostly healthy fats

 

[GonadalGooner88]

Wanted to do a log for my next 20 weeks. Track progress, food, weight, lifts, etc. I've got 18 weeks until I turn 45 and 20 weeks until my next surf trip. Just got back from 2 weeks in Central America, scaled gonna be ugly tomorrow.

Current Stats:
Age: 44
Weight: 240 (before trip -- Carb/alcohol/excessive food bloat tomorrow gonna be real )
BF%: 6.6% per Dexa scan

Starting Pic

Spoiler: Full Body

View attachment 220769

Yeah yeah yeah....my BF% is complete bullshit. Was pretty annoyed when I got a Dexa scan before I left. The results are obviously crap. The lady asked me if I was prepping for a BB show, my response was are you sure this machine is calibrated right? I was hoping to have some decent gauge of a starting point and getting re-scanned in April. Maybe I'll be at 0% in April
View attachment 220768

Spoiler: Dexa Results

View attachment 220771
View attachment 220770

This was near the end of my last cycle. Was 207. I'd like to shoot for #200. Never stopped training, but started eating more. Not an intentional bulk, but def hit my protein but then ate most of my kids leftovers and he likes to eat snacks and share. Being a the good dad I am, I ate his snacks and he conned m into pizza a little too much.

Spoiler: Last Cycle End

View attachment 220772

Plan:
15,000 steps a day. I usually walk 4 miles in the morning before everyone gets up. Then 2 20-30 minute walks during the day taking calls and some pacing around the house
3-5 Cardio sessions a week. Mix of jumping rope for 20-30 min, row machine, and some Circuit Training in the garage

PLPPLP Rest -- Swapped to PLP vs PPL from a Ryan Jewers program a while back that I really liked the rotation. Training to or near failure. 10-12 sets per muscle group per week. Going to do 2 working sets per exercise to start then might add volume over the cycle. Most rep ranges will be 8-12 for compound lifts, 12-15 for some isolation lifts. Feel like I can get a little better mind/muscle connection with higher reps/better form.

Food: Macros will be around 40p, 40c, 20 fat. I'll probably push protein higher than Carbs at some point, my body seems to do better on higher protein with still good carbs. First two weeks will be a bit of a reset with low low calories around 2200-2400 and try to reset a little bit post vacation, so I'll see the scale drop a bit these two weeks. Then settle in around 2800-3000 calories for the rest of the duration. I should be in a 800-1000c defecit. I'll adjust as needed depending on how much/little weight I'm losing.

Ran out of attachment room.....continuing for the best part

Gear on a cut is up to you, Persoanlly I air on less, as you'll just get less out of the gear as youll be training less and lower quality. Cut's are for burning fat and maintaining muscle. People say more gear for "recovery" but gear doesn't synthesize glycogen out of thin air... the physical energy to power workouts and recover from them is from food, not hormones.

Food/cardio can be modulated to your desire to get the deficit number you want, again matter of preference, same thing with a longer cut with less deficit vs shorter with greater.

The only fat burners that have any meaningful effect are Clen/albuterol, T3, and DNP. These will increase ur calorie burn even if you sit on your ass. GH, slupp, and whatever other random shit DO NOT DO THAT, at best they help mobilize fat and utilize the energy reserves you have, but you still have to actively burn that energy to fat loss, they can help significantly in how you "feel" during the cut tho. Cardarine helps me a lot personally.

I recommend GLP1s for any cut, 99% of people fail a cut because they break due to the hunger, the glp1s kill the hunger and are essentially perfectly save. Just don't megadose them such that you can't each at all...

 

[WED]

Blood work completed

Week 8 Day 5

Had to move around my schedule due to bloodwork in the AM and need to be fasted/no heavy workout. So I just did my normal walk and drank a bunch of water. Had a client meeting 10-12 then got home and lifted during some calls. Usually hate doing this b/c the rest is all over the place depending on how much I need to participate, but needed to get it done.

Steps - 16,000 -- Walked this morning. Got some coffee. Walked around the house during calls. Hoping to get some cardio this weekend.
Macros - 3510. 277p, 416c, 89f
Cardio - Jumping Rope for 20-25 minutes
Leg Day - Started putting ad/abductors first to kind warm up and liking it

 

[WED]

Going to play around with some calorie/carb cycling next week. See how it goes for 5 weeks

 

[WED]

Had to upgrade to the Pro version of Cronometer to do daily targets. But at least there are not more endless ads

 

[WED]

Little mid cycle re-up from @AA Solutions

Great products, fast shipping, nice labels

 

[WED]

Week 8 Day 6

Got a walk in before the weather turned to shit. Was 30 degrees at 5am and 20 & 25mph winds by noon. Got a lift in before my son's Jiu Jitsu practice. Had some walks inside the house, jumped rope and hit some cable crunches after.

Wanted to hit planet fitness tomorrow morning but they don't fucking open until 7am on Sundays? God damn fake gym.

Doing some school work as my wife watches Mormon Wives. These bitches are crazy. About to take some weed gummies and melt into a couch.

Steps. 16k. 4mi fasted then a couple laps in the house for 10min after a few meals
Cardio - Jumped roped for 20 minutes
Abs - Cable crunches. 1 warm up then 5 sets at 170lb on a 2:1 stack
Macros 3,487 - 288p, 386 net carbs, 80f.
Pull Day - Upper Back focused. Each week just pushing up 5lbs on most lifts. Moved the pulley up 1 spot on Baysian Curls and felt a better connection. Filmed myself last week and was moving my upper arm a little too much. Trying to fix that form

 

[WED]

Cold as fuck this morning. Bundled up pretty well.

Got in 4 miles

 

[WED]

Week 8 Day 7 - Rest Day

Walked 4 miles through the frozen darkness, hit the arcade with my wife & son, Did 45 minutes on the stairmill at Planet Fitness. Really like that thing. Get a legit sweat going.

5 more weeks of Maintenance Calories.

Training Adjustment?
Thinking of Adjusting my Push/Legs/Pull/Push/Legs/Pull/Rest into a 4 day split once I transition to the cutting phase

Thinking of going to Chest, Back, Legs, Shoulders/Arms, Rest then repeat. Still hit each muscle group 2x over a 7 day period. May do 2 sets of Tricep/Curls/Lat Raises on Chest/Back days to effectively hit them 3x a week. I can shorten my workouts a little bit and workout fasted first thing in the morning. I don't mind lifted fasted, I think a PWM is a touch overrated and can be good on hydration.

It's not a pure Bro Split, I've seen it called an Optimized Bro Split. Condenses it down a little bit can allows you to hit a muscle 2x every 6 days. Extra rest day might be nice too. I liked UL, Rest, PPL, Rest but the Upper sessions were just too long

Then after I take my son to school I can do more intense cardio at the gym vs just a long walk. I'll still try to get my steps in, but they might be taken down to 10k or so.

I've seen a few ppl run this split and talk about it on Social Media.

5am: Wake up, BCAA/PWO, pace around the house or 5-10 minute row to wake up
530-630 Lift
630 Lightish Meal. COR/Whey
[Gets kid ready and to school]
745-830 Stairmill at Planet Fitness
845 - Big Breakfast

Try to get 10k steps throughout the day.

 

[WED]

I love being mid cycle and the pumps are just amazing. My chest feels like it is going to explode out of my shirt

 

[WED]

Average Physic Check in with zero posing ability. Not shaven, so takes out a "touch" of definition....but def a little more fluffy than a month ago. But I'm also eating an extra 1,000 calories a day.

5 more weeks then will cut for the last 6-8 weeks of the cycle and carry through another 4-6 weeks after.

Goal is 200ish come June 1st

Been focusing on my lats and feel that is one thing I can def see growing.

 

[WED]

Week 9 Day 1

Had a bunch of school work last night and was up late. Slept through my alarm, so a bit behind on my steps right now. Basically at 0 vs 9-10k. Lot to make up.

Starting Calorie/Carb Cycling today. Instead of 3500 daily, going to hit 3500*7 allocated to 1 Low, 3 Moderate, 3 High.

Steps - Ended up getting to 10,000.
Cardio - Hit 25min on the rower
Abs - Cable Crunches and Ab Roller after rowing
Macros - 3485. 297p, 385c, 65f. Protein a little high (275 was the target) and missed on my carb totals

Push Day. Not much weight increases, but reps up across most lifts.

 

[WED]

Week 9 Day 2

First "high" carb day on the cycle. 3750 Calories. Eating this "clean" is a lot. It's crazy how much "good" food you have to eat to reach this vs eating pure shit high fat food.

Steps - Sucked. 9k. Weather was bad this morning and hard to get away from work to walk during the day
Cardio - Did get in 25 minute rowing session this evening
Macros - 3748. 298p, 448c, 70f. Always overshoot protein.



Abs - Did a round of obliques and leg raises
Leg Day - Switch from Dumbbells to barbell for RDLs. Will do the same for SLDL next.

 

[WED]

Week 9 Day 3

Finally stopped raining so I could walk in the AM. February is a bit of a tease in the south. Gonna get some nice mid 60s days then go back to being cold AF for 2 weeks.

Back to back 3800 calories days on mostly healthy food was a good bit of food. I did some school work then need and xtra evening walk to help process this food.

Macros 3750 - 280, 484, 65 - Feel like a scientist trying to tweak a carb here and a protein there to hit my daily totals
Cardio - Jumped rope for 20 minutes before dinner
Steps - 19,500 - Knocking out 8500 before sunrise just makes it so easy to get the rest in
Pull Day - Weights and reps just flying up on frontal plane lat pull downs. Much faster than eeking out 1 rep every other session on Preacher Curls

 

[MrWhisper]

Wanted to do a log for my next 20 weeks. Track progress, food, weight, lifts, etc. I've got 18 weeks until I turn 45 and 20 weeks until my next surf trip. Just got back from 2 weeks in Central America, scaled gonna be ugly tomorrow.

Current Stats:
Age: 44
Weight: 240 (before trip -- Carb/alcohol/excessive food bloat tomorrow gonna be real )
BF%: 6.6% per Dexa scan

Starting Pic

Spoiler: Full Body

View attachment 220769

Yeah yeah yeah....my BF% is complete bullshit. Was pretty annoyed when I got a Dexa scan before I left. The results are obviously crap. The lady asked me if I was prepping for a BB show, my response was are you sure this machine is calibrated right? I was hoping to have some decent gauge of a starting point and getting re-scanned in April. Maybe I'll be at 0% in April
View attachment 220768

Spoiler: Dexa Results

View attachment 220771
View attachment 220770

This was near the end of my last cycle. Was 207. I'd like to shoot for #200. Never stopped training, but started eating more. Not an intentional bulk, but def hit my protein but then ate most of my kids leftovers and he likes to eat snacks and share. Being a the good dad I am, I ate his snacks and he conned m into pizza a little too much.

Spoiler: Last Cycle End

View attachment 220772

Plan:
15,000 steps a day. I usually walk 4 miles in the morning before everyone gets up. Then 2 20-30 minute walks during the day taking calls and some pacing around the house
3-5 Cardio sessions a week. Mix of jumping rope for 20-30 min, row machine, and some Circuit Training in the garage

PLPPLP Rest -- Swapped to PLP vs PPL from a Ryan Jewers program a while back that I really liked the rotation. Training to or near failure. 10-12 sets per muscle group per week. Going to do 2 working sets per exercise to start then might add volume over the cycle. Most rep ranges will be 8-12 for compound lifts, 12-15 for some isolation lifts. Feel like I can get a little better mind/muscle connection with higher reps/better form.

Food: Macros will be around 40p, 40c, 20 fat. I'll probably push protein higher than Carbs at some point, my body seems to do better on higher protein with still good carbs. First two weeks will be a bit of a reset with low low calories around 2200-2400 and try to reset a little bit post vacation, so I'll see the scale drop a bit these two weeks. Then settle in around 2800-3000 calories for the rest of the duration. I should be in a 800-1000c defecit. I'll adjust as needed depending on how much/little weight I'm losing.

Ran out of attachment room.....continuing for the best part

Love the thread title! Looking ripped! Great job!

 

[WED]

Week 9 Day 4

I thought it was supposed to be warm and started my walk at 530am and had to cut it short. I was cold. Didn't have enough clothes. Had to do some extra laps to make up for it.

I've been sleeping pretty well, 7hrs a night or so. But I'm fucking tired today for some reason. Almost had to take a nap midday. Been slamming some caffeine pouches this afternoon.

Steps 16,500
Hit Cable Crunches mid-day between calls
Macros - "Moderate Day"Carbs/Calories - 3398. 275p, 263c, 85f. Feeling hungry, kinda surprised.
Push Day - Everything creeping up consistently. Swapped out my cable push down (cuff) rest pause to a drop set.

 

[WED]

Hit legs this morning fasted then went to P.F. and hit the stairmill for 30 minutes. Plan was to do 45, but fuck I was spent. Walked at a 10-12 incline at 2.8mph for 10 minutes after. Kept up the HR well. I did have some CoR, fruit, and whey post lift.

I'm going to try to keep this pattern going forward. Steps are probably going to take a hit from 15k to maybe 10k. But 45 minutes of cardio should be a net positive.

 

[GasmanX]

Week 8 Day 7 - Rest Day

Walked 4 miles through the frozen darkness, hit the arcade with my wife & son, Did 45 minutes on the stairmill at Planet Fitness. Really like that thing. Get a legit sweat going.

5 more weeks of Maintenance Calories.

Training Adjustment?
Thinking of Adjusting my Push/Legs/Pull/Push/Legs/Pull/Rest into a 4 day split once I transition to the cutting phase

Thinking of going to Chest, Back, Legs, Shoulders/Arms, Rest then repeat. Still hit each muscle group 2x over a 7 day period. May do 2 sets of Tricep/Curls/Lat Raises on Chest/Back days to effectively hit them 3x a week. I can shorten my workouts a little bit and workout fasted first thing in the morning. I don't mind lifted fasted, I think a PWM is a touch overrated and can be good on hydration.

It's not a pure Bro Split, I've seen it called an Optimized Bro Split. Condenses it down a little bit can allows you to hit a muscle 2x every 6 days. Extra rest day might be nice too. I liked UL, Rest, PPL, Rest but the Upper sessions were just too long

Then after I take my son to school I can do more intense cardio at the gym vs just a long walk. I'll still try to get my steps in, but they might be taken down to 10k or so.

I've seen a few ppl run this split and talk about it on Social Media.

5am: Wake up, BCAA/PWO, pace around the house or 5-10 minute row to wake up
530-630 Lift
630 Lightish Meal. COR/Whey
[Gets kid ready and to school]
745-830 Stairmill at Planet Fitness
845 - Big Breakfast

Try to get 10k steps throughout the day.

Not sure what kind of time you are working with per session but I’m a huge fan of U/L, especially for a 4 days split. Hit everything 2x/week and if you are thinking for a cut phase, your overall volume will most likely be a little less.

 

[WED]

Not sure what kind of time you are working with per session but I’m a huge fan of U/L, especially for a 4 days split. Hit everything 2x/week and if you are thinking for a cut phase, your overall volume will most likely be a little less.

I've done U/L but my upper days always seem like they are too long. Usually try to get it in with 60-75 minutes.

 

[GasmanX]

I've done U/L but my upper days always seem like they are too long. Usually try to get it in with 60-75 minutes.

I always found that doable if I hit biceps with the lower days

 

[WED]

I always found that doable if I hit biceps with the lower days

That could be a decent way to split it up, but yeah the accessory for upper just makes everything long.

Maybe I haven't gotten the right plan. Do you list out your exercises in your log?

 

[GasmanX]

That could be a decent way to split it up, but yeah the accessory for upper just makes everything long.

Maybe I haven't gotten the right plan. Do you list out your exercises in your log?

I haven’t been lately. I’m also doing a slightly different split. ULPPL

 

[dcdogz]

I haven’t been lately. I’m also doing a slightly different split. ULPPL

Thats what im on freaking love it.

 

[GasmanX]

Thats what im on freaking love it.

Yea it’s really nice if you want to prioritize something. For me it would be tough to do a 4 day U/L and hit 12-14 sets of chest.

Could do a 5 day U/L and just keep 3 upper sessions for the week but ULPPL just makes more sense to me

 

[WED]

I haven’t been lately. I’m also doing a slightly different split. ULPPL

I did ULxPPL and liked it better than straight UL. I'm probably split between PPL and ULPPL as my favorite splits.

Might look at ULPPL and move some Arms work to leg day. Haven't seen that but it's interesting