Peter’s Body Blog

Looking to lose 8 lbs in 4 weeks!

Just completed week one of a four-week cut.  Since this summer, I’ve gotten back up to 193 lbs – and a lot of it was not muscle!  My new goal is to lose 8 lbs of body fat in 4 weeks. So I’ve worked out the plan below.

• Burn 500 calories per day doing cardio.  500 Monday thru Friday, Saturday off, 1,000 Sunday.
• Cut 500 calories per day through diet.  Based on weight & activity level, my maintenance calories is 2,400.  Diet below has 1,900 calories, or 500 fewer than maintenance.


• Breakfast:  Protein shake with scoop of oatmeal
• Morning Snack:  1 apple, 1 oz. almonds
• Lunch:  1 can of tuna, slice of Ezekiel bread
• Early Afternoon Snack:  Cottage cheese with tomato.  Surprisingly tasty… reminds me of pizza!
• Late Afternoon Snack:  1 hardboiled egg, 1 stalk celery, 1 carrot
• Dinner:  7 oz grilled fish or chicken with steamed veg, usually broccoli
• Between cardio & diet that’s 7,000 calories a week or 2 lbs.
• Continue 20 minutes lifting 5 times per week to maintain muscle while I lose fat. For that I’ve resurrected my Optimum Anabolics 5 x 5 routine that I dropped off on in August with one superset cut out per day so I can keep the entire workout to under 60 minutes a day.

And I just completed Week One!!!  Woo Hoo!!!  Three more to go…

Here are the numbers

Starting Weight:  193 lbs
Ending Weight:  190 lbs

Same White Door. . . Same Black Speedo

And now for the photo finish.  On the left where I left off …in August!  On the right… One week into a four my week cut.  Besides my new camera not appearing to be as good in low light,  the chest & arms look like they’ve lost a little and the middle looks a little flabbier.  But all in all doesn’t look too different 3 months of not doing anything.  Either I’ve managed to keep my gains… or I never really gained that much to begin with.  Oh well, in the end I’d rather be thin and have less muscle mass, then heavy with more muscle mass.

8/11/07 187 lbs, 19.5% bf

12/08/07 190lbs, 21.5% bf

Now on to Week Two

Yesterday was my cheat day.  And cheat I did.  Oh, boy too much holiday season partying. I was dragging today, but I did manage to get in my 1 hour of treadmill this morning 990 calories.  I’m ready to DROP.  Tonight it’s light dinner & early to bed.

Next week, same diet, same cardio & week 2 of Optimum Anabolics program, again with one fewer superset.  I may change cardio machines the following week.

Oh, and I’m also determined to get my back bigger. but I hate chin ups.  They’re so….compound.  Here’s the approach on that one.  One a day.  Today I started with one chin up.  Tomorrow it will be two.  By end of the week I’ll be up to seven.  Then I’ll see if I can get up to 21 a day by the end of three weeks.

This entry was posted on Sunday, December 9th, 2007 at 1:27 pm and is filed under Training. You can follow any responses to this entry through the RSS 2.0 feed. You can leave a response, or trackback from your own site.