Posts Tagged ‘Cutting’

General Summary:

Another week gone and more progress made. Felt fairly motivated throughout the week however encountered slight setback over the weekend. My average weight for the week again reduced over the previous week and I felt that my strength is still there or even improving which is positive.

My only negative annotation for this week was Saturday where it was a scheduled rest day however it also ended up being a not scheduled refeed day where I didn’t fully track my macros for the day. I went out Friday night into the early hours of Saturday and even though I only very few drinks I felt slightly under the weather on Saturday, perhaps mainly due to the lack of sleep, and towards the end of the day I ended up binging. Still these sorts of excuses won’t get me to where I want to get and although the damage was limited I know that I cannot afford these!

Anyway now that I have admitted to guilt, I shall start the week strong and ensure I make full use of those extra calories consumed.

.Here’s a recent post on my Instagram account of my latest progress photo (yes… a selfie), still a long way to go in this cutting but ever slight improvement on previous weeks conditions:

Captura

Diet, Nutrition and supplementation:

Current Macros

Current Macros

Main highlight – which in fact is a low point; for the week was the unscheduled refeed on Saturday. Otherwise I have kept my diet and nutrition pretty structured around the macros stated above hitting the number within 5g range of each macro nutrient.

As energy levels are good and average weight for the week – 175.5lbs/ 79.6kg was below than previous week I will be sticking to these macros for the foreseeable future.

In terms of supplementation the current supplements I am taking are: MultiVitamins, Fish Oil, Vitamin D, BCAAs, Creatine and Whey Isolate when needed for macros.

Something I haven’t mention is that until recently I’ve been a great fan of taking all sort of pre-workout (i.e. BSN No-Xplode; ON Platinum-Pre; Hemo-Rage and so on) as I had become slightly addicted to these and felt that I couldn´t get a good workout in if I didn’t take them before. However just over a month ago I decided to stop this addiction and go back to basics hence why I now mix my own pre-workout mix based on the most proven ingredients.

So in addition to my BCAAs I’ve also added Citruline Malate and Beta-Alanine to my stack which I take pre-workout for its performance enhancing ability. Also I am a big fan of coffee! Caffeine is known to be a great anti-oxidant with many proven added health benefits taken in moderation obviously. So this effect I aim to have a maximum of two cups a day, one in the morning and another 30 minutes to an hour pre-workout for that extra bit focus. I still occasionally have other energy drinks and will use these pre-workout at times that I feel that a coffee may just not be enough for that day.

Training:

Training Split:

1 lower power day, 1 upper power day – both using RPE scales and %s of my predicted rep max. I want to try and maintain my strength as much as possible during this cut and even increase if at all possible.

3 hypertrophy days – split into: 1 day back and tris, 1 day legs and 1 day chest, shoulders and biceps.

2 days rest – doing some sort of activity i.e. walking on a treadmill for 20 minutes

This week was no different to the previous week in terms of workouts. Only differing factor may have come on the Saturday where my energy expenditure was not as high as the previous week as the only activity I did was some walking as I spent most of the day just sitting and watching sports.

Weekly Update

Weekly Update

Week ahead:

I am already a day late for the weekly update and my aim to actually change my weekly updates post to the Saturday as opposed to the current Sunday which make this post two days late. Anyway this week I plan to stick to my current program and avoid any binging or unplanned re-feed days. Nothing in specific to highlight of the week ahead but only hardwork and focus needed for yet another productive week!

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