Spoofy's cutting Log

Discussion in 'Training Logs' started by spoofy, Dec 12, 2007.

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  1. spoofy

    spoofy Chemically Enhanced

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    Welp... I just finished a 3 month bulking cycle and want to lean up. I'll be doing TKD for my diet. My goal is to reach 10% bodyfat

    Current stats
    230lbs
    16% bf

    My target weight to get to 10%

    16% of 230 = 36.8
    193.2 lBM
    36.8 lb/fat

    193.2/(1-.10) = 193.2/.9 = 214.6lbs

    so if I drop nothing but fat with no muscle loss .. then my target weight will be 214lbs.
     
    Last edited: Dec 12, 2007
  2. spoofy

    spoofy Chemically Enhanced

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    Week 1 diet. No pre-workout carbs this week.. will wait for next week.

    Daily kcal needs = 2750

    7am Morning cardio
    8am - 5 Eggs + 3 slices turkey bacon + 5 fish oil capsules
    10am - Protein Shake
    11am - weight training
    12:30 - 1 chicken breast + 5 fish oil capsules
    4pm - 1 chicken breast + 3 tablespoons flaxseed oil
    7pm - 10oz Salmon
    10pm Protein shake + fiber + 4 tablespoons flaxseed oil


    2715 cals

    Protein = 267g
    Fat = 174g
    carbs = 12g

    Supplements:
    Multi-vitamin
    Green Tea extract
    caffeine as needed
     
  3. BlackIce72

    BlackIce72 New Member

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    pics?

    16% at 230 is strong!

    GL with the cut man!
     
  4. spoofy

    spoofy Chemically Enhanced

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    Weight today: 220.8lbs
    Adjusting cal into to 2600 cal a day and replacing caffine with clen. I was going to add some clean carbs pre-workout this week but I given that i have no noticed much of a performance decrease in the gym I am going to keep things as they are until that changes. Hopefully the clen will provide me with enough energy throughout the week but if not i'll add more carbs.

    I am also happy to note that I only cheated once this week and that was to have a single shot of vodka at a friends birthday party.

    Note to self: get calipers from dustin and measure bodyfat asap.
     
    Last edited: Dec 17, 2007
  5. spoofy

    spoofy Chemically Enhanced

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    This weeks adjusted diet.

    Daily kcal needs = 2600

    7am Morning cardio
    8am - 4 Eggs + 3 slices turkey bacon + 3 tablespoons flaxseed oil
    10am - Protein Shake
    11am - weight training
    12:30 - 1 chicken breast + 4 fish oil capsules
    4pm - 1 chicken breast + 4 fish oil capsules
    7pm - 10oz Salmon
    10pm Protein shake + fiber + 4 tablespoons flaxseed oil


    2620 cals

    Protein = 261g
    Fat = 167g
    carbs = 11g

    Supplements:
    Multi-vitamin
    Green Tea extract
    clen
     
  6. spoofy

    spoofy Chemically Enhanced

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    no pics.. i feel like a fat ass right now :hs:
     
  7. spoofy

    spoofy Chemically Enhanced

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    kinda of an upsetting day today. Got my calipers and I'm reading at a 18% bf. I measured the 16% 3 weeks before the end of my cycle. I guess I put on some fat at the end.

    Looks like i have a long way to go. I'm glad i'm making fairly good progress though. Starting this week I will switch to CKD and do a 36 hour carb-load. Everything I've read leads me to believe CKD will be more effective for body recomposition then TKD. I need to figure out the numbers for the carb up tomorrow.
     
  8. spoofy

    spoofy Chemically Enhanced

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    216lbs today. Need to remeasure bodyfat
     
  9. spoofy

    spoofy Chemically Enhanced

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    This weeks daily cal intake: 2,592. Will cut protein intake from 1.5g per lb to 1g per lb giving me 864 cals from protein and ~1700 from fat. Bodyfat measurement will be taken tomorrow in the AM.

    7am Morning cardio
    8am - 4 Eggs + 3 slices turkey bacon + 4 tablespoons flaxseed oil
    10am - 1 chicken breast + 4 fish oil capsules
    11am - weight training
    12:30 - 1 chicken breast + 4 fish oil capsules
    7pm - 10oz Salmon
    10pm Protein shake + fiber + 4 tablespoons flaxseed oil

    Cals: 2520
    Protein: 215
    carbs: 7g
    fat: 178

    Supplements:
    Multi-vitamin
    Green Tea extract
    clen
    ZMA
     
    Last edited: Dec 24, 2007
  10. spoofy

    spoofy Chemically Enhanced

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    This weekend carb load lasted a bit longer then 36 hours so I'm going to have to work fairly hard over mon/tues to get into ketosis. It should be fun.
     
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