SALTS works for everything, I'm going for 150.

06/27/13

usual warmup

3 rounds
Run .25 miles (done at 8mph/10mph :30 split)
Pull ups (wide, strict) X 12
KB swings 60lb KB

HIIT
1 mile
Split at 6mph for 1:00/8mph for :30

06/28/13
usual warmup

Squat
45x15
95x10
135x5
145x5
150x3
160x3x2
145x8

OHP
45x10
75x8
95x5
115x3x2
95x5x2

Vbar Tbar rows
45x10
90x10
115x5
125x5
140x5
150x3x2

Mach flyes
70x15
90x10
120x8x3

Knees to sides+HLL
x5x3

Might stop doing the HLL. Don't feel the burn nearly as much as with ab wheels or weighted planks. Only hindrance is my arms get tired from hanging, so I guess I could do them for that, but why not just practice timed dead hangs instead?

06/23/13
Cals 1667
Fat 34
Carbs 134
Protein 229

06/24/13
Cals 1700
Fat 49
Carbs 96
Protein 208

06/25/13
Cals 1654
Fat 40
Carbs 110
Protein 212

06/26/13
Cals 1745
Fat 41
Carbs 158
Protein 208

06/27/13
Cals 1700
Fat 48
Carbs 120
Protein 215

on dem der plankz are you flexing/bracing your core or just sittin' there?

I took the advice of I forgot who here and started flexing/bracing hardcore for plankz and I went from an easy 60s to like 15-20s. Thats without weight though. Never tried a weighted non-bracing plank....

I don't think it's possible to do a non braced weighted plank. I will check myself next time tho.

Jesus fuark I need to get serious about cutting.

Next summer.

lolco, are you subscribed? Never heard back from you.

Still on my phone. They are too tiny for my phone.

06/30/13

Still going down. Weighed in 164.0.

usual warmup

Bench
45x15 pause
135x10 pause
155x5
175x3
190x3
200x4
200x5
200x4
185x7

Pendlay rows
45x15
95x10
105x3
115x3
125x3
135x5x3 (PR lol)

Squat
45x15
95x10
135x3
145x3
155x3
165x4
155x5x2

Felt and looked fine at 155 but at 165 suddenly had significant buttwink so backed off from more sets.

Pull ups (wide grip strict)
BWx15
+15x8
+20x3
+25x3
+30x3
+35x5x3

Planks
+55x45secs
+55x30 secsx2

Finished with a few more handstands and walkovers.

07/1/13

usual warmup but with lots more walkovers

3 rounds
Rep scheme: 21-15-9
KB swings (62# kb)
Thrusters (95#)
Pull ups
Run 1/2 mile (8mph/10mph :30 split)

Finished 20:46.

Probably should have gone with the 65# thrusters. I had to pause every 5-7 reps.

HIIT 1 mile
6mph/8mph :30 split

Finished 8:40

06/28/13
Cals 1719
Fat 57
Carbs 129
Protein 196

06/29/13
Cals 1472
Fat 37
Carbs 103
Protein 203

06/30/13
Cals 1692
Fat 46
Carbs 106
Protein 232

fakebusto, you have loco like levels of determination regarding your calorie deficit, much respect.

TY. Cutting sucks bro. Imo better to go on a more drastic cut and have it over with in a short amount of time than experience medium level suck for six months or longer.

I think it depends on your personality; I was pretty paranoid about losing too much LBM when I first started, and a more gradual cut doesn't even feel like that much of an imposition when I'm in my routine. I'm at the point now where I wish I was done, but losing 30 pounds has blunted my appetite to the point that I'm pretty sure I can ride the next two months out.

Shiet, I wouldn't be able to do that. I did that for two weeks and I whined so much my cut was ended by mercy.

I prefer to cut with moving around more.

I am never going to get around looking at your pics fakebusto. I wanted to give you a full analysis. But I don't even use a computer anymore, even though I travel with one. What I wanted to touch upon was my very own cut. I now believe I only leaned out to 10-12% bodyfat. And the only reason I made it this low was because John from IA was pushing me to lean out.

He is in the belief that 4000-5000 calories a day really creates magic as far as training goes. Kind of like Rippetoe. I never made it to 5000 because I am on the road and also because I got sick. But from watching some of his guys go on 6000+, I didn't see these magical gains in muscle he was talking about. They did indeed get very strong so maybe it was eventually going to get realized into muscle.

Anyways the whole point is, the reason for leaning out to less than 10% was to be able to handle this caloric surplus without getting too fat.

Your calories are very low. You are getting weaker. And it sounds like you want to do a slow bulk. To me that means the cut needs to come to an end. I really didn't make sense because I am just typing randomly on my phone. But I hope some of it made sense. Point is no need to cut to sub10% when you ain't got the LBM to look good and your goals are a slow bulk.

But maybe you are trying to do the Lyle thing of 15 to 10%, rinse and repeat. Well that's fine. But the main point here is your lower body is absolute shiet. It's getting time to concentrate on fixing that and not the love handle problem. You can take care of that later.

Same goes for monte. Time to wrap it soon and work on more pressing things. You guys are healthy. Main mission accomplished. Crunchy and KC still fat. Cut cut cut.

Possibly, I'm getting pretty close though; I'm going to think long and hard about wrapping things up at 190 and going on maintenance for a month or two (and maybe, by the grace of realBusto's lats, recomping just a little bit).

If I get to the point when I'm benching less than loco, that's going to get me to a real come to Jesus moment, however. Our lines our rapidly converging, and it makes me a sad panda.

Monty we can re-race to 3 plate bench, lol.

(although your cut will be over far sooner than mine)

Lol, you're on.

Honestly, if I can get back to benching 275 or so at 200 lbs/12% I'd be pretty stoked with that. 315 would probably be a longer term project that would require some specialized training, given there are probably going to be some cuts in between the 15-10 cycle I'd like to run after I finish leaning out.

brother loco,

I appreciate your advice. Idk. My squats are sort of going back up, even now. And I like the idea of getting rid of the love handles before moving to a slow bulk. But I also like your suggestion to put on enough LBM that my leanness matters. Tho it must be said that to non-H&Fers, I appear v fit now. Lots of definition. Pumped biceps. Pumped legs, too, even though they're not big. Abs showing from sea to shining sea.

Would you suggest switching to a slow bulk now? A recomp? If I just switch to maintenance calories now I'd already be eating a ridiculous more amount of food. I feel like I could crush my macros by keeping the same diet but increasing calories and fats by inputting a large serving of red meat.

IDK. The week just started, so I could switch now. Or I could finish out the week. Hard to stop cutting when I've been obsessing over it for almost three months.

What does your wife think bro? I remember she though you were lean at 181. I hope she now realizes you were fat.

I am kinda with Soulman here on cutting to 159. But what does your wife think?

I like how when we all cut we all have similar LBM no matter how long we have been training. You take a 240 lb kidcolin he ends up in the 135-150 LBM range when near 10%. You take a 195lb freddbird at 23% and he cuts, he ends up just a tinybro. Errybody just a tinybro but some people living in denial (ie Snitch) and so they wear a big coat of fat to hide from their true selves.

Mrs. Rhymes admires my dedication and loves the increasing leanness. She is a big supporter of whatever my fitness goals are. Unless it's unhealthy, she will give me the thumbs up.

She is also out of the country for the next six months, so her opinion isn't really meaningful right now. You know what I mean. Doing this for myself.

If you are on board with cutting to 159 then I will stay the course. Just don't want to do my usual thing of changing my plan, coming in the next day and posting about it, then wishing I'd asked H&Fs advice first. Not changing anything until Soulbro/monte/loco don't say lolucrazy.

Wow, very impressive that you can do this long interval training while eating like a 12 year old girl.

Very impressive results on the diet too. I would be happy with where you're at, but that's a matter of personal preference I suppose. If you go to 159 and aren't happy, just abort the cut and focus on getting strong. < 160 @ 5'11 is waytootinybro territory imo.

Shiet, I am calling it at 160

Doing this cut and looking at how the (relatively) huge guys at my gym work out has me convinced I'd need to Country Roids it up to get really huge and have an appreciably larger amount of LBM. 200 lbs/12% verified is what I'm shooting for; hopefully the cut will be over in the 188-190 range.