I've been doing the IF thing since I started cutting. Really like it, and even think I'll stay on it afterwards - I just like the whole setup a lot. Obv not good for fulking stages, but otherwise it's sweet.

Daily intake is ~2k, 1500 on non-workout days and 2500 on workout days (+ 2k on Sundays). No deviations this week.

Only reason my DL hasn't flatlined is because I've lifted this weight before when I was doing sumo. I don't think I can go much higher now though, 120 was pretty hard.

2010-06-12

Squat
3x3x117.5 kg (259 lbs)


Bench Press
3x5x76 kg (167 lbs)


Pendley Rows
3x5x65 kg (143 lbs)


Good workout. Got my **** together on the diet + whoosh effect = 3 lbs down since last week's weigh-in after two weeks of nothing. Down around 16 lbs since I started.

I just realized how close our numbers are Soul. In pretty much everything except for bench...

How much do you weigh?

194 lbs as of this morning.

What do you guesstimate your BF% to be?

Yeah you dominate me, at best I'm still prob. 30lbs. heavier than you.

Man...if I were only 194lbs. my life would be soooooo much better....

Around 16-17.

Nice blog. I am gonna follow your foot prints.

GL!

Ps. What are Vegan Sweet rolls doing in this blog? When I am going to gym regularly, I don't crave for sugary food at all.

Question if I may: If you look back at it, your beginning, are there any things you would have done differently given the knowledge and experience you have know?

This dieting sh*t is weird. I'm down 5kg (11lb) in 4 days. Gogogo water-weight etc...

I feel the need to concur. I was sat at about 14 and a half stone for about 2 weeks @ 1500cal-2000cal a day. I was thinking wtf is going on, I took a diet break and voila i'm now magically 14 stone.

Yeah. Given my goals (get stronger/gain LBM, lower BF) I would have eaten less to start instead of going straight to 3.5k cals. And even though my gym isn't ideal for it (no bumpers, platform) I would have done power cleans. And I definitely would have put up more video, and as soon as I started.

Other than that, I don't think there's much I'd change. The involuntary breaks I've had have pretty much been unavoidable (some injuries, work, etc).


Yeah, I lost like 2.5 kg the first week as well. But 5 in 4 days is pretty extreme.

2010-06-15


Press
3x5x55 kg (121 lbs)

Reset. Probably should have reset a bit more but whatever.


Squat
3x3x120 kg (264 lbs)

Almost blacked out on last rep of last set, lol. 120 kg seems to be my ceiling, but at least I'm still getting up there.


Chins
5, 4, 4


Weighted sit-ups
3x10x20 kg

Pretty sure my abs are pretty cut now, 90% of which is due to these.

2010-06-19


I'm officially not cutting anymore. The last few weeks it's felt like my strength and LBM has taken a dive, so enough already. Decided on Thursday, so ate at maintenanceish yesterday and planning a slight surplus today.


Squat
3x5x110 kg (242 lbs)

Just got off the EC stack, so feeling kinda meh. These were pretty hard, which was surprising.


Bench Press
1x5x72.5 kg (160 lbs)
2x4x72.5

FFFFFFFUUUUUUU


Deadlift
1x5x115 kg (253 lbs)



Diet results
Starting weight: 95.5 kg (210 lbs), around 22-23 BF %
End weight: 87.5 kg (193 lbs), around 15ish BF %

All in all, pretty pleased with the results. Lost very little strength, maybe some LBM.


Plan going forward
I have one week left before going to Italy on holiday for a week. Gonna go back to PPAN and see what I can do with that template eating at maintenance on non-lifting days and a 500ish surplus on lifting days. Once I get back home, PPAN until stalls then Texas Method. I've decided cardio is lol, losing weight has increased my VO2max to the levels I need for whatever hiking I wanna do. Basic goals will be to increase strength (and LBM I guess) and keep BF levels - getting fat again is not an option.

If someone thinks this plan sounds bad, I'd appreciate input.

pics?

And i think it's a great plan to go to Italy, dunno about the rest.

I'm lazy, so we'll see if I can dig up my camera. Took before pics at least.

Tits (or lack of) or gtfo!

Solid results bro(e)! Are you feeling better or worse post-cut? More confidence? More hawt womenz wanting you?

I should prolly do before pics as well.

Bro(e)? You calling me a bitch?

Anyway, guess I'll throw some up, even though mirror pics aren't too good. I'm feeling way better post-cut, way way better. Then again the fat really bothered me, so ymmv.

More confident, more allround feelgood. Very much worth it. I'm gonna cut again later on, but not sure when. Want to get down to 11-12ish %. It was definitely time for a break though.

I have felt pretty meh after stop the EC stack, too, but I am better now.

I feel a lot better now that I am working out every other day, though. A lot better. I guess that comes with more exercise and eating more.

Your squats are pretty good weight though, which should be encouraging.

Any guesses at how long it will take you to get to 11-12% bf?

I would never call you a bitch... to your face... but we are on the internet... so maybe i DID!!

Thats good, thats the feeling im looking for. I definitely approached the nutrtition side of ss all wrong. Im actually looking forward to more controlled bulking after this cut.

Dunno, depends how long I'll be "bulking" for again, i.e. doing PPAN. Once I start cutting it shouldn't be too hard, a month or two? I haven't tried going that low before I don't think it should require any extraordinary measures.

And yeah, I think a lot of guys approach the nutrition part of SS wrong - no need for GOMADing from the start for most.

A month or two seems pretty optimistic, but I don't really have any knowledge in this area.

I think it will take me two different bulk/cut cycles to get me down anywhere near there, and that is being super optimistic, I think.

GL though.

Do you have any specific goals for the amount of weight you can lift before cutting again?

Sounds like great results from your cut. I'm going to be starting one soon and am looking forward to dropping some of my unnecessary-GOMAD fat.

I dunno, if I'm at 15-16% now that'd be like 10 lbs of fat loss (ballpark). A month is optimistic yeah, two sounds more realistic - 1 lbs/week is probably achievable even going down towards 10.

No specific goals really, I'd like to finish linear gains. Based on earlier results I'd guess around 3x5x280 lbs is my ceiling on the squat, especially since I'm not willing to eat like a beast. I'd like to get my DL above 300, press one big boy plate and fix my sflisnefisfnwseifoneifon bench press. We'll see how long this takes me.

I've tried to set goals, but am a little torn on it. On one hand, working toward a specific goal and reaching it (DL 2x BW or whatever) it feels really good once you finally get there, and you've finally reached something you've worked hard for.

On the other hand it seems kind of silly to base what you are doing/going to do on arbitrary pre-determined strength measurements, and it might hinder your progress.

You are probably doing it right, I think finishing off novice gains as much as you can is the best way to go.

Any interest in getting into O-lifting?