Progress

swanso5 · Post by **swanso5** » Sun Jun 15, 2008 8:34 pm

- if you do a "big" cut now then you should be fine long term as it's easy to maintain once you're there
- yes you might lose strength but it can always be regained with a more strength focused training cycle
- when you start you'll gain strength by masturbating...i've said before but it's just that easy intially
- well if you can decrease carbs from other meals than do that 1st but if they are only fruit and veg, decrease from breakfast, not post meal
- you'll need a different wts plan so with that and a slight diet clean up you should lose something in week 1 although it may take 3 weeks for the body to realise what you're trying to do
- if you have 10pds to lose than it's 10 weeks max and you'll probably get there faster if you do it all correctly
- good on tyou and good on grampa's
- i'm not a comp" guy, maybe you should email eric cressey for some tips, ecspecially 'day of the comp" tips

Christopheel · Post by **Christopheel** » Sun Jun 15, 2008 10:08 pm

Okay, Here come th "cut" plan :

Diet

- 2/3 Cup Oatmeal (260Cals), 27.5g Protein From Whey (110cals), Three Eggs (210Cals)

- Pepper for vitamin C, yes It's one of the best source. Weird but true. (35Cals)

- Training

- 45g Protein From Whey (220cals) and 260Cals from carbs (Bread, oatmeal, rice)

- Salmon (200cals), Veggies

- 8 egg Whites and one Whole egg (230cals), Veggies

- Horses meat(250Cals), veggies

- Lean Beef (170Cals), Veggies

- Salmon (200Cals), Veggies

-Night Shake 27.5g Protein From Whey (110cals)

Total Cals : 2255, Carbs ? Almost none, and in breaky it's oatmeal so a lot of fiber, slow digest carbs. This is for weight days, on off day, 0 Carbs (cut oatmeal in morning and there's no post-workout) replace it by healthy fats from nuts or eggs to have at least 2k calories. Now, the asshole : Cardio. What should I do ? So walking every night before last meal ? Walking on off days just after morning proteins ? Does this diet plan looks solid ?

Now training,

MON

Squat

Week 1 : 4x1 and some lower intensity stuff (5x5 for example) to increase volume/work done a bit
Week 2 : 15 sets of double
Week 3 : 10 sets of 3
BIS

Walking Lunges

4x6

Bench Press Paused

5x5

Vertical Pull Pair with some abs stuff (to not waste precious time lol)

4x6

Close Grip BP

5x5

WED

Deadlifts

Week 1 : 4x1 and some lower intensity stuff (5x5 for example) to increase volume/work done a bit
Week 2 : 15 sets of double
Week 3 : 10 sets of 3
BIS

Jump Shrug

3x12

Bench Press Paused Inclined/Dumbell

5x5

Rows Pair with abs stuff

4x6

Barbell Curls (/sigh)

4x6

FRI

Bench Press Paused

Week 1 : 4x1 and some lower intensity stuff (5x5 for example) to increase volume/work done a bit
Week 2 : 15 sets of double
Week 3 : 10 sets of 3
BIS

Military Press

5x5

Vertical Pull Pair with abs

4x6

Close Grip BP

5x5

SAT A take it easy day

Deadlift

3x10 REALLY SMOOTH, not a flush 10

Squat

3x10 REALLY SMOOTH, not a flush 10

Bench Press Paused

3x10 REALLY SMOOTH, not a flush 10

Forearm and Grip works

5x5

Not sure If everything is alright But I believe it would be a solid plan.

Another question too, for the cals do I take let's say a week to decrease them a bit at the time ? or if tomorrow I can already drop them to 2.2k ?

Thanks for your time !

swanso5 · Post by **swanso5** » Sun Jun 15, 2008 11:02 pm

- i'd have the vc 2nd meal after training...having here means it can be used by the training not the body so you don't get it's benefits really
- nightime shake has to go, solid protein here...liquid protein, slow releasing or not, still raises insulin which is then storing fat
- more healthy fats too
- i'd still have carbs for breakfast initially...you need somewhere to go if fat loss stalls...don't go for a home run now, be patient
- same with cal's...you've cut them by 50% almost, not cool....i think you need to prime the body for fat loss first or you WILL lose muacle and strength, and lots of it
- for cardio do 3min warm up, 1min as hard as you can, 2mins at 50 - 60% x 3 increasing by 1 cycle each week then do 20mins of 50 - 60% after that 2/week
- do it during the day sometime or have a carbless meal for breaky then do it then have breakfast with carbs
- training is not geared towards fat loss...too much heavy stuff...you're joints won't be able to handle that much heavy stuff with low cal's
- what's your rationale behind your squat week to week set up?
- what does BIS mean
- no abs, curls etc here
- you should pair lunges and benches for the same sets and reps...there's no differebnce btw 4 x 6 and 5 x 5 anyway
- jump shrugs should be done first and for no more than sets of 6 with 3 being a better option or 10secs time under tension
- you can't do all the volume for your focus lifts each week...you wouldnlt the best out of it at the best of times let alone during a fat loss stage
- there is no use doing grip work once a week...do it properly or not at all
- to drop to that level i'd say do it over 1 - 2 weeks

Christopheel · Post by **Christopheel** » Mon Jun 16, 2008 7:34 am

swanso5 wrote:- i'd have the vc 2nd meal after training...having here means it can be used by the training not the body so you don't get it's benefits really
- nightime shake has to go, solid protein here...liquid protein, slow releasing or not, still raises insulin which is then storing fat
- more healthy fats too
- i'd still have carbs for breakfast initially...you need somewhere to go if fat loss stalls...don't go for a home run now, be patient
- same with cal's...you've cut them by 50% almost, not cool....i think you need to prime the body for fat loss first or you WILL lose muacle and strength, and lots of it
- for cardio do 3min warm up, 1min as hard as you can, 2mins at 50 - 60% x 3 increasing by 1 cycle each week then do 20mins of 50 - 60% after that 2/week
- do it during the day sometime or have a carbless meal for breaky then do it then have breakfast with carbs
- training is not geared towards fat loss...too much heavy stuff...you're joints won't be able to handle that much heavy stuff with low cal's
- what's your rationale behind your squat week to week set up?
- what does BIS mean
- no abs, curls etc here
- you should pair lunges and benches for the same sets and reps...there's no differebnce btw 4 x 6 and 5 x 5 anyway
- jump shrugs should be done first and for no more than sets of 6 with 3 being a better option or 10secs time under tension
- you can't do all the volume for your focus lifts each week...you wouldnlt the best out of it at the best of times let alone during a fat loss stage
- there is no use doing grip work once a week...do it properly or not at all
- to drop to that level i'd say do it over 1 - 2 weeks

Okay so Pepper after PWO Meal (something like 30 mins after alon with Salmon)

Solid Proteins at night /cry. Well I'm thinking on some cooked egg whites ...

More healthy, noted

Carbs on Breakfast even on off or cardio day ? Because the time I can do it is a night before last meal or after breakfast.

I will cut the carbs/calories over a week ... Like today the only things I will change is : INstead of having 1cup and 2/3 oatmeal + whey + one egg I've changed it to 1 cup oatmeal, 3 eggs, whey. And after training I will reduce carbs intake by 190 calories (Equivalent of 2 slice of bread)

For cardio that would be : 3 minutes of little jogging, 1 minutes of really fast running ( Can't sprint there, because I can't last really long ah ah) 2 minutes Jogging repeat 3 times ... Followed by jogging over 20 mins ! Appears a lot to me (not in intensity, but in time)

Too much heavy ? ... I really think I'm going to cry

BIS means repeat, you didn't do your music class don't you. For Week one,two,three That was idea on cycling the intensity, I've done it that wrong ? ...

Abs I was talking about leg raises, stomach vaccum or plank etc. Nothing long nor heavy to do. For curls this is only a way to not do 3 times a week vertical pull to let time for recovery ...

Pairing Lunges and Bench is doable, sadly I can't pair bench and Rows (I have only one Barbell)

I will have to pump down volume ?

MON

Squat

Week 1 : 4x1 and some lower intensity stuff (5x5 for example) to increase volume/work done a bit
Week 2 : 15 sets of double
Week 3 : 10 sets of 3
BIS

Walking Lunges

4x6

Paired with

Bench Press Paused

5x5

Vertical Pull Pair with some abs stuff (to not waste precious time lol)

4x6

Close Grip BP

5x5

WED

Deadlifts

Week 1 : 4x1 and some lower intensity stuff (5x5 for example) to increase volume/work done a bit
Week 2 : 15 sets of double
Week 3 : 10 sets of 3
BIS

Bench Press Paused Inclined/Dumbell

5x5

Rows Pair with abs stuff

4x6

Barbell Curls (/sigh)

4x6

FRI

Jump Shrug

4x6 (Maybe time under tension at "lockout" because grip on that much weight is hard to hold ... )

Bench Press Paused

Week 1 : 4x1 and some lower intensity stuff (5x5 for example) to increase volume/work done a bit
Week 2 : 15 sets of double
Week 3 : 10 sets of 3
BIS

Military Press

5x5

Vertical Pull Pair with abs

4x6

Close Grip BP

5x5

SAT A take it easy day

Deadlift

3x10 REALLY SMOOTH, not a flush 10

Squat

3x10 REALLY SMOOTH, not a flush 10

Bench Press Paused

3x10 REALLY SMOOTH, not a flush 10

Forearm and Grip works

5x5

I don't know where to cut volume ... It mostly strength related program, with minimum volume ... will I have to go for some shitty 3x12 ? or things like that ? Or reduce the number of exercises per workout ? Well for today since calories are almost at 100% I will stick to what I've write but I still don't see how could I decrease the volume again and keep a nice strength program.

Christopheel · Post by **Christopheel** » Mon Jun 16, 2008 12:11 pm

Tough about it again, does this plan looks better :

MON

Squat

Week 1 : 4x1 and some lower intensity stuff (5x5 for example) to increase volume/work done a bit
Week 2 : 15 sets of double
Week 3 : 10 sets of 3
BIS

Walking Lunges

4x6

Paired with

Bench Press Paused

3x12

Vertical Pull Pair with some abs stuff (to not waste precious time lol)

4x6

Close Grip BP

3x12

WED

Deadlifts

Week 1 : 4x1 and some lower intensity stuff (5x5 for example) to increase volume/work done a bit
Week 2 : 15 sets of double
Week 3 : 10 sets of 3
BIS

Bench Press Paused Inclined/Dumbell

3x12

Rows Pair with abs stuff

4x6

Barbell Curls (/sigh)

4x6

FRI

Jump Shrug

4x6 (Maybe time under tension at "lockout" because grip on that much weight is hard to hold ... )

Bench Press Paused

Week 1 : 4x1 and some lower intensity stuff (5x5 for example) to increase volume/work done a bit
Week 2 : 15 sets of double
Week 3 : 10 sets of 3
BIS

Military Press

5x5

Vertical Pull Pair with abs

4x6

Close Grip BP

5x5

SAT A take it easy day

Deadlift

3x10 REALLY SMOOTH, not a flush 10

Squat

3x10 REALLY SMOOTH, not a flush 10

Bench Press Paused

3x10 REALLY SMOOTH, not a flush 10

Not really different tough ...

swanso5 · Post by **swanso5** » Mon Jun 16, 2008 5:48 pm

i'll answer first post first and lead into the second one...

- eggs are good, and veg
- best after breakfast so as i said...get up, have a protein shake, cardio, normal breakfast and so on
- off days you could go with out though if you want...i'm nothing without breakfast though
- 2 weeks would be better
- sprint a distance then not for time...try 150 - 200m as fast as you can then jog/walk for 2mins...same thing...or do it on a piece of equipment...you could cut the easy stuff to 10mins...the theory is that the hard stuff mobilises the fat from you cells, than you actually use it foe energy during the easy stuff
- you can train hard but you can;t train hard for long...and fat loss requires more vol than strength by twice as much almost
- no i didn't...i do pay guitar, taught myself to play and sing though...all natural baby
- you don;t have to do each movement each session you know...just make they're even in vol for the week and you'll be fine
- you need to cut int and increase vol, not cut it
- you can't have a strength related fat loss program...
- yes something like that
- i still don;t klnow the rationale behing=d your strength work progression (4 x 1, 15 x 2, 10 x 3???)
- why jumop shrugs???

Christopheel · Post by **Christopheel** » Mon Jun 16, 2008 6:15 pm

-Eggs are cheap and they are now best friend lol
-Alright for Cardio, but you know usually I was doing 5-10 50Meters sprints (depending on winds) and I was burn. I'm ashamed for warm-up I don't do some really good one ... So : Little Jogging for 3 minutes, sprints the whole road (~100M) come back jogging, Sprint half of the road, jog for 10-20 mins. Nice plan ?
-Pump the volume up ? Holy smoke.
- For the 15x2 10x3 or either work up to do 3-4 single reps followed by 5x5 is only to cycle the intensity. I don't believe always going for some single is the more efficient way to maintain/gain strength right ? Should I go for some single over three weeks then do a deload week for main lifts instead ?
-Jump Shrug is like a hole filler ... Not really useful I must say.
- I will decrease a bit carbs/calories every two day for a 2 week period.
- program looks alright now ? (Last post) or should I need to decrease intensity again and pump up the volume ? Because I need at least one heavy lifting of main moves (dead, squat, bench) a week to maintain a bit strength ... I know that I will gain that lost strength quickly after the cut but still I don't want to come from too far over theses 10-16 weeks of fat lost.

And Before I forget, THanks a lot for your time !

swanso5 · Post by **swanso5** » Mon Jun 16, 2008 11:20 pm

- well you could do sprints one day6 with some jogging after t and equipment the other day
- well the vol would be increased but the wt will be lighter
- the more reps you can get in over 90% the better..sets of 4 and above done acheive this...try this:

week 1 - work up to day's personal best then do 4 singles over 90%
week 2 - pr and 5 x 1 over 90
week 3 - pr and 8 x 1 over 90
week 4 - deload with 3 x 3 easy or something
- no not really useful at all although after "cut" you'll need some speed work in your stresngth training
- you can do each exercise every 7 days heavy and maintain strength, don't fret too much about it
- wait for the article for training idea's or i'll end up repeating myself

Christopheel · Post by **Christopheel** » Tue Jun 17, 2008 8:16 am

swanso5 wrote:- well you could do sprints one day6 with some jogging after t and equipment the other day
- well the vol would be increased but the wt will be lighter
- the more reps you can get in over 90% the better..sets of 4 and above done acheive this...try this:

week 1 - work up to day's personal best then do 4 singles over 90%
week 2 - pr and 5 x 1 over 90
week 3 - pr and 8 x 1 over 90
week 4 - deload with 3 x 3 easy or something
- no not really useful at all although after "cut" you'll need some speed work in your stresngth training
- you can do each exercise every 7 days heavy and maintain strength, don't fret too much about it
- wait for the article for training idea's or i'll end up repeating myself

Okay I know I shouldn't ask questions but speed work ? You mean like doing 30 reps as fast as I can on bench etc ? I'm really new to "Powerlifting" and every week I can increase PR by 5 pounds on every lift, only bench sometimes stall.

Like yesterday on Squat I've done :

250x10
310x8
350x3
380x1 +5 PR
370x1
360x1
300x5x5x5x5x5

Almost what you said, but done by "feeling".

swanso5 · Post by **swanso5** » Tue Jun 17, 2008 7:15 pm

dynamic work such as speed benches/squats/deadlifts with 30 - 50% for sets of 2 - 3...you might not need it now but you will soon...it won't fit in a fat loss cycle really...i think you need to focus more on quality ( example of ME work above) rather than quantity

Christopheel · Post by **Christopheel** » Wed Jun 18, 2008 8:08 am

So far what I,ve changed in diet :

Cut 2/3 (out from 1cup23) oatmeal, add 3 (instead of 1) eggs in morning, cut the equivalent of 190cals PWO from carbs. And I've cook some whey (whey water in muffin pattern, then straight in oven for 15 min @300 and I have a kind of dirty muffing, easy way to have a solid little protein during night.)

swanso5 · Post by **swanso5** » Wed Jun 18, 2008 9:10 pm

what do you make your muffins with? hopefully not flour - straight to the ...what's wrong with meat?

Christopheel · Post by **Christopheel** » Wed Jun 18, 2008 10:31 pm

swanso5 wrote:what do you make your muffins with? hopefully not flour - straight to the ...what's wrong with meat?

aah I would never use flour(If I after all the work I'm doing to set a "perfect" diet I would put flour on whey muffin that I eat at night LOL I would be pretty dumb). Water, Whey, that'S all, Its makes some little muffins ... well meat or egg etc. are a bit more expensive (The whey I buy is ridiculously cheap) ... I'm short these days and I count every cents ... I could eat salmon again tough or maybe eggs ? But don't fat at night is too much ? Only protein is sufficient ?

Christopheel · Post by **Christopheel** » Thu Jun 19, 2008 9:08 pm

Another diet change today, no more carrots (Yes these contain a bit more carbs compare to fiber than others)/peas/corn replace by mostly broccolis, celery, salad ... That's a 300 calories (Maybe a bit more or less) drop ...

Can't wait to read Swanso's Article !

swanso5 · Post by **swanso5** » Thu Jun 19, 2008 10:51 pm

fat loss rule number 1 - DO NOT DECREASE VEG

carrots won't make you fat...this is what i'm talking about wioth dropping cal's...when you're cutting veggies out, you're taking things too far

if there's nothing else to drop (bad foods etc) than you shouldn't be dropping anymore cal's