smallguyjoe’s BodyBlog

In the workout journal section I started a log on this cut that I’m attempting. The title is "Ultimate Diet 2.0 158 lbs 10-11% bf 1st cut". I would appreciate any helpful input that anyone has to give. I really don’t know much about cutting and could really use the help. Check it out if ya get a minute… thanks!

-Joe

I just got back from vacation with my wife where I ate whatever I wanted for a week straight - I haven’t done anything like that for 3-4 years! Anyway, If I was 9-10% bf before I left I’m confident that I’m 10-11% now! I got this book, Ultimate Diet 2.0 (some dude recommended it on here), and I had read it before I left. I started the diet/training today which is:

Mon/Tues  - low carb/low calorie diet and full body workouts with reps of 15 and 4-12 sets per body part

Wed - low carb/low calorie diet and cardio

Thurs (until about 4:30pm) low carb/ low calorie

Thurs night - start carb load and train with reps of 6-12 and 2-6 sets per body part

Fri - cardio and carb load all day

Sat - diet is more like at maintanence calories and training is very heavy and low reps, like 1-5 reps and 4-8 sets per body part

Sun - is maintanence calories, but maybe lower carbs at night and cardio at some point if desired

The suppliments that I’ll be using are: Superpump 250, Xtend, Champion Whey, Size On, and Carbo Gain

2/19/2007

First day today did not go so well! I have a bit of a cold and underestimated how hard the workout was going to be. I did 3 sets 15 reps of squats w/ 135 lbs, 3 sets 15 reps of stiff deads w/ 135 lbs, and made it through 2 sets of 15 reps of 135 lbs on flat bench and then threw up!!! I was not happy! Thta was a pathetic 1st attempt to do my carb depletion workouts. I think it was a combo of my cold, the intensity, and I didn’t wait long enough after I ate to take the Superpump 250 and train. Oh well. I’m glad I have off of work today, cause I’m gonna get a bunch of rest! Also, I thought I was gonna pass out! I’m so glad my wife was there to drive me home! I know I sound wimpy, but I seriously never felt that fatigued and nauseous before - it SUCKED!

So, maybe the results won’t be 1-1.5 lbs of fat loss this week, but oh well. I’m on my way to 5-6% body fat and a cut up physique! I expect to be on this diet for 6-8 weeks… I really hope it works! I know once I’m rid of this cold I’ll be able to get through the intense workouts and the low carb days will be awful, but I can suck it up, b/c I want this! Plus, those carb load days will be AWESOME!!!

Alright, so my buddy who’s a trainer at the Y tested my bf% yesterday, and said I was 9.6% bf still. The dude that did last time though seemed to have done it more efficiently as I remember, and did each skin fold 3x, whereas my buddy did it once. When I looked at the results from the last time the other guy did it I noticed somethings that made me really think that my boy did it wrong yesterday. Last time I was 10 on my thigh, 14 on my abs, and 5 on my chest. Yesterday I was 12 on my thigh, 12 on my abs, and 6 on my chest. I do not believe that the results for my thigh can be right, b/c I’ve been doing cardio 6x a week, my legs have gotten stronger since Jan. 3, and my legs just feel tighter and look to be slightly more defined now. As for my chest, I don’t think my chest should be higher,  if it is it doesn’t make sense to me. My abs should be lower than last time, so maybe he got that right… I can see my abs better than I could a few weeks ago. Anyway, I’m not trying to be some brat who’s in denial about my body fat%. I wouldn’t be surprised if I was a higher bf % than 9.6%, but I feel that my progress may be better than I thought yesterday. My goal is to get those calipers to estimate me at 6% bf.

I read some thing on here yesterday, and figured out that my current diet of 3000-3200 calories/day is enough for me to be gaining muscle right now, so I’m gonna stick with it til March or April and see if I gain anymore weight. That same link informed me of an estimated amount of calories I’d need to consume 1 lb of fat a week, so in March or April I may try 4-6 weeks of 2300-2500 calories a day to try and shed some fat. I would not be cutting any protein from my diet, just some fat and some carbs. Does anybody have any thoughts, advice, and so forth on all of this?

These 3 things are definitely working as far as strength gains. Last week almost every lift went up in weight or reps, and so far this week has been even better! I weighed myself after I lifted today and the scale read 158 lbs. Now, I had shoes on and had just drank a bunch of water, so I’m guessing I’m back up to about 156 lbs. I was trying to lose some fat without cutting any calories and just adding cardio. I thought it was working when I had gone down to 153 lbs, but I got my fat tested today and I’m still 9.6% body fat. Maybe it’s b/c it’s only been 1 month… I don’t know. I’m gonna stick with my current diet of 3,000 - 3,200 calories a day and see where I’m at in March or April. Last year I was able to drop my fat down in 3 months with cardio, so I’m hoping I can do it again. Although, I did do low carb days on my off days… maybe I’ll need to lower the carbs on a few days of the week? I think I’ll still wait til March or April, b/c that should still be enough time to cut for summer if the cardio doesn’t do the trick.

My current split and routine have been going awesome! I really like it. My arms are finally getting stronger! I hit them twice a week currently, same with my abs and calves which are also getting stronger. Last night I squated 185 lbs 7 reps and then 135 lbs 13 reps, so I’ll be trying 190 lbs and 140 lbs next week. Finally! My sqats have been at 185 lbs for a while, so this strength gain was very encouraging. My current split does not emphasize shoulders b/c I feel they have developed the best so far, so I will probably re-work the split eventually to give shoulders a day to themselves again. Anyway, I was bored here at work, so I figured I’d type this stuff down. Also, I’m kinda bummed about the 9.6% bodyfat… I want to be shredded… I guess I just gotta be patient for the results.