BaFtub’s BodyBlog

After my ‘long’ bulk , I have decided to enter a cutting phase in which’ll last 2-3 months. I plan to re enter a slower, clean/lean bulk at the end of December, in hopes to finally surpass 160lbs.

I plan to cut ’till I reach approximately 8% BF , yet I don’t want to dip under 148lbs. (seeing as the climax of my bulk left me @ 160lbs, 13% bf.)

 Calories will taper over the weeks, and I plan to go about more of an anabolic-diet approach, where as I intake no more than 30 carbs per day, having one carb up day a week. (no more than 250 carbs.)

Seeing as my maintanance was 4000 while reaching the peak of my bulking, Ive decided to cut on 3000 calories at first.

My current bulking Diet is as followed :
4000 cals
300g protein
350g carbs
175g fat

Until I stop gaining .5-1.5lbs a week I won’t increase calories. Some days I might adjust the carbs and fat on behalf of how I feel ; or else if there’s only a carb/fat source available at my place in which case I’ll have to change to meet overall calorie intake.

Current Training Routine : (thanks liftthatiron)
Monday- Push
Tuesday- Off
Wednesday- Pull
Thursday- Off
Friday- Legs
Saturday- abs, forearms, calves, traps
Sunday- Off or cardio
Rest 60 seconds between sets and 120 seconds between exercises
If you are spending more than 60 minutes in the gym you are resting for too long between sets or exercises. You can also make a variation of this workout by doing 2 on 1 off 2 on 2 off.

Push
Flat Bench Press- 4×8-10 (one last set will be 4 reps, as I aim fora 5lbs increase each week.)
Incline Bench Press- 4×8-10
Incline DB Flyes- 4×8-10
Seated tricep press- 3×12-15
Lying DB Tri Extensions- 3×10-12
Crunches- 4×25

Pull
Deadlifts - 5×5-10 (i pyramid down from 10 reps, to my 5 rep max where i increase the weight 5lbs each week.)
Overhand Barbell rows- 4×8-10
Dumbell Rows- 4×8-10
Dumbell Curls- 3×12
Crunches- 4×25

Legs
Squats- 4×5-12 (last set is 5 reps, where i look to add 5lbs to my squat each week.)
Lunges- 2×100
Crunches- 4×25

Abs, Forearms, Traps, Shoulders
Crunches- 4×30
Barbell shrugs- 4×6
Dumbell shrugs- 4×8
Wrist curls
Military presses - 3×6-10

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