XXLTank's cutting journal

XXLTank

Right lads, I've never done one of these journals before but I think it'll help keep me on track.

I'm starting my cutting cycle properly this week. Dunno exactly how much bf I want to loose - will be happy when I reduce my gut by about half or when my pecs stick out further than my gut - which ever comes first. I don't really care for being too lean - want it over and done with asap so I can get back to bulking.

I've attached a recent pic of me and I'll post my current stats later.

For training I'm looking for a 5 on/two off routine - cardio in the morning (dunno if walking is enough or if I'll have to start jogging), then weights in the evening. Anyone got any suggestions how to do this? Currently I've had a bit of bad back pain so I plan to split anything which would put stress on my lower back up so that I never do more than 1 such exercise on one day.

For a diet, I'm using this as a guide http://www.muscletalk.co.uk/article-...to-cutting.asp

Any comments/suggestions/encouragement is greatly appreciated.

XT

Darren

go for it lad......how long are doin the diet for?

Andy1981iron

If you want to get straight back to bulking as soon as possible isn't it pointless cutting??

FierceFrets

Thats what I was thinking. Whats your ideal wieght and bf% eg mine is 16st, 10-12%bf. I will continue to bulk for about 2 maybe 3 years to 16.5 or 16.8 something like that. Then I'll cut, then i'll maintain and reassess.

:twisted: Fierce

XXLTank

Don't know Darren - just going to see how it goes. Never tried to cut.

I know it may seem odd to cut before a bulk but I think my bf is getting too high. I'd like to try as lean a bulk as possible and I feel if I loose a bit of bf beforehand it'll be easier to keep this under control.

XXLTank

Well, I weighed myself this morning - 13 st 3/4 - about 192.5lbs.

And this is going to be my 4 day split - with help from Andy1981iron - thanks big lad.

Monday - Legs
-----------------
DB lunges - 6 x 5
Leg press - 6 x 3
Leg extensions - 6 x 2
Ham curls - 6 x 4
Calf raises - 6 x 4

Tuesday - chest & tri's
--------------------------
- flat bench - 6 x 5
- incline bench - 6 x 3
- pec flyes - 6 x 2
- weighted dips - 3 x 6
- push downs with rope - 6 x 3

Thursday - Back & biceps
------------------------------
- Tbar rows - 5 x 6
- seated cable rows - 6 x 3
- pullups - 6 x 3
- standing dumbbell bicep curls - 6 x 3
- Hammer curls - 6 x 3

Friday - shoulders, traps, grip and abs
--------------------------------------------
- standing dumbbell press - 6 x 4
- side laterals - 6 x 2
- chinups - 6 x 3
- dumbbell shrugs - 6 x 4
- hang - as long as possible x 4
- weighted crunhes - 10 x 4

With 2 mins rest between sets and 20 mins cardio after each workout and also on Wednesday. If I can, I'll get up and do the cardio first thing in the morning - I usually go to the gym around 8pm.

Like I said, Andy1981iron gave me his routine and I've pretty much copied it but changed a few things - replaced the squats and deadlifts. Currently I have a bad back - flare up from an old injury - so I'll incorporate these back in when I'm feeling better.

I've done Tuesday and Thursday's workouts. Bench was down 20kgs cause I haven't been in 2-3 weeks. Hopefully my strength will be back soon.

XT

crazycal1

you could try squatting/deadlifting with a trap bar if you have back pain
daily stretching and trigger point therapy will make a huge difference too.

einsteins mind was the key to all things...to understand more than to know.

www.extremenutrition.co.uk

XXLTank

Cool. I do daily stretching - actually myphysio has me stretching every threehours now.

What's a trap bar? And what;s trigger point therapy?

crazycal1

there`s a pic of a trap bar in my thread and if you want a detailed desription of trigger point i can send ya it by email(an ebook)

einsteins mind was the key to all things...to understand more than to know.

www.extremenutrition.co.uk

crazycal1

TRIGGER POINT THERAPY-very basically its an alternative to acupuncture-
more like accupressure if you like-
whilst laying on the floor you place a small ball(golf/tennis ball)in between the floor and your buttocks and apply as much down ward pressure as you can-
hold for 10 secs then move the ball till you find another tender area and repeat -
there can be many "pressure"points on each cheek which you can find with a little practice-
i usually do 3x each side and then stretch-
your lower back should feel better immediately-
if my back is bad i do it a couple of times a day-
obviously the pain/stiffness will come back,but with repeated application there will be less and less trigger points-
if you persist it will dramatically help the recuperation(of your back) from heavy lifting.
well works for me anyhow