Just finished an 8
week cut but never had a body space at that time, just recently made one and
wish I would have had it a long time ago. Anyways I just want to

record my diet and
training so I can look back on it the next time I cut and make improvements.
Also so other people can look at what I did, what I ate, and my results (which
I felt were actually pretty good).

So basically I'll
start with my diet. I started my weight loss at 172 lbs and being pretty chubby
(pics posted below) and followed a pretty strict diet slowly cutting calories
and carbs the further along I went. My basic daily diet was about as follows:

Breakfast:

Protein Shake (half before my run, half IN my oatmeal
after)

1/2 cup oats

Snack:

Apple (2 cups broccoli in later weeks of cut)

Granola Bar

24 almonds

Lunch: (Pre-Workout)

Ham or Turkey Sandwich on Brown Bun

(Chicken wrap on low-cal wrap later in cut with no cheese)

Post-Workout: Immediately

Protein Shake (made with water)

Banana (removed later in cut)

Post-Post-Workout:

6 oz Chicken Breast or White Fish

6 oz Sweet Potato (removed later in cut)

1 cup spinach or broccoli

Bed Time Snack:

1 cup cottage cheese

Total Calories: 2000 (Got down to close to 1600 near end of
cut)

Macro's were about 35% Carbs, 45% Protein, 20% Fat

And now for my
supplementation. For the first 2 weeks all I really took was fish oil, multi-vitamin,
vitamin C and sesamin. For 5 of the last 6 weeks (aside from

week 6) I also took
the ECA stack (Ephedrine, caffeine, aspirin-low dose). And for the final 2
weeks of my cut I also added CLA which actually seemed to make a big difference
in targeting my abdominal fat which is where I was struggling the most. So it
went a little something like this:

Breakfast:

multi-vitamin, fish oil, sesamin, Vitamin C (500 mg)

Lunch:

multi-vitamin, fish oil, sesamin

Post-Workout:

 10g Glutamine, Vitamin C (1000 mg)

Dinner:

multi-vitamin, fish oil, sesamin, Vitamin C (500 mg)

When I started the
ECA stack in week 3, I started with 1 dose a day which is

25 mg ephedrine, 200
mg caffeine, 81 mg aspirin

I took this half an
hour before my morning cardio done every day. This was done on an empty
stomach, followed by half a protein shake 15 minutes later, and 15

minutes after that I
did my cardio. This was done every day for 6 weeks (excluding week 6, no ECA
but still morning cardio).

Week 4 I started
taking 2 doses of ECA. 1 in the morning before cardio and my second half an
hour before my workout, some time before 5pm (if not I wasn't able to sleep).
Both done on an empty stomach (at least an hour, hopefully closer to 2 after I
had eaten my lunch).

Week 5 I started to
take my maximum dose of 3 ECA. I would take one in the morning, pre-cardio, one
about 3-4 hours later, and my last one another 3-4 hours after that which I made
sure was about half an hour before my workout.

Week 6 was my off
week from ECA. I still did morning cardio but just stuck to my regular
supplements of fish oil, multi-vitamin, and sesamin (I took this throughout my
whole cut).

Week 7 I started the
ECA stack again back up at 2 doses. I took the week off of it because you can
feel the effects start to diminish near the end of each week but by increasing
the dose slowly your body won't build a tolerance to it. I could really feel it
kick in again when I started this week. Doses were the same as week 4, one
before morning cardio and one before my workout.

Week 8 was my final
week. I upped the dose to my maximum again, 3 doses of ECA. This was done in
the same fashion as week 5, morning, 3-4 hours later, and 3-4 hours later again
before my workout.

During my final week
I also wanted to try out the water loading/depleting, sodium loading/depleting,
and carb depleting/loading just for kicks. Also because I had been taking
weekly pictures and wanted my final week’s pictures to be the best that they
possibly could. The link below is what I followed to do this, it worked very
well but wasn't very fun.

http://www.t-nation.com/portal_includes/articles/2003/266seven2.html

Now for my training.
I trained 5 Days on with 1 day off, working certain body parts each day and
trying to lift fairly heavy so that I was able to maintain most of

my strength while
losing fat. I tried to keep my reps between 6-8, sometimes even lower. This
worked well for me and I didn't lose much size or strength.

Cardio was done every
day aside from a few break days (maybe 2 over the 8 weeks). On off days, cardio
was done twice, once in the morning and once at another

time later during the
day. As for weight lifting days, cardio was done only in the morning for the
first 6 weeks but for the last 2 weeks it was done twice a

day every day. Once
in the morning and once at least a few hours after my workout. My Training went
a little something like this:

Day 1: Chest

Incline DB Press / 4 sets / warm-up 12 reps, 3 sets of 6-8
reps

Bench Press / 3 sets / 4-8 reps

Cable Flies / 3 sets / 8-12 reps

Incline Cable Flies or Cable Crossovers / 3 sets / 8-12 reps

Day 2: Back/Bi's

Wide-Grip Pull ups or Lat Pull downs / 3-4 sets / Failure or
6-10 reps

Chin ups or reverse pull downs / 3 sets / Failure or 6-10
reps

Seated Rows / 3 sets / 8-10 reps

Seated Bicep Curls / 3 sets / 6-10 reps

Day 3: Shoulders

DB Shoulder Press / 4 sets / 1 warm up, 3 sets of 6-8 reps

Side Lateral Raises / 3 sets / 8-12 reps

Front Dumbbell Raises / 3 sets / 8-10 reps

Reverse Machine Flies / 3 sets / 8-12 reps

Barbell Shrugs / 3 sets / 8-15 reps

Day 4: Legs

Squats / 6 sets / 1 warm-up, 4 sets of 6-10 reps, 1 burn-out
set

Calves (standing or seated) / 4 sets / 10-12 reps

Day 5: Arms

 Barbell Curls / 4 sets / 1 warm-up, 3 sets of 6-10
reps

Close-grip Bench Press / 4 sets / warm-up, 3 sets of 6-8 reps

Seated Curls / 3 sets / 8-10 reps

Overhead DB Tricep Extension / 3 sets / 8-12 reps

SUPERSET:

Concentration Curls / 3 sets / 8-10 reps

Tricep Rope Pulldowns / 3 sets / 8-12 reps

Day 6: Off Day

Morning Cardio Second

Cardio Session Later
in the day (at least 5 hours later)

REPEAT!

Remember that cardio
was done in the morning, every day. Abs were done every second day as well,
always switching up the routine. I used p90x, Julien Giroux's circuit trainer
(on bodybuilding.com), and an assortment or body weight as well as weighted
abdominal exercises. I always try to switch it up as my body adapts and it
becomes too easy for me.

And there you have my
8 weeks of cutting! 22 lbs in 8 weeks, not too shabby. And actually after I
dropped my water weight during the last week I dropped another 4 lbs of just
water... not a part of my fat loss but was interesting to see. Anyways here are my before and after pictures:

BEFORE:

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AFTER:

../../adunbar35/mediaresource/6d368d04-1939-41ab-9431-67325f9ca29c

Anyways thanks for
reading it if you did, comments are much appreciated! If you have any questions
about my training, nutrition, or supplementation don't hesitate to ask. Also
please feel free to give me any suggestions in how I could have done this any
differently! I am now starting a bulking phase and I will be sure to post a
blog much like this one when I am finished.