Dooms day tomorrow. 14 week cut. Each year I've progressively gotten bigger. I cannot train my legs to full capacity due to hip issues, I'm a partial cripple. I start just over 3000 cals on my cut and lower each week the carbs and then fats as well mid way through. I'm currently over 15 stone. I will need to hit around 6/8% body fat and evalulate how I feel and look. My main concern is how the core looks since my operation. I've not been able to work on core at all. I'm cleared to do so now, despite some swelling, throughout the cut I will start. I wont be able to add any muscles but I can refine and hopefully enhance the visual a bit.
To give some of you an idea, my diet consists of the following, all timed, I've not included the weights because I've not got it on me.
8am : 2 boiled eggs and 10/15m fasted cardio.
10am: (pre workout meal) 2x eggs and 75 of cream of rice.
1pm: (post workout) 2x scoops of whey protein and 1x rice krispy bar.
2/2:30pm : rice / chicken breast
5pm : 5% lean mince (turkey or beef) and rice.
8pm: ny thin bagel and turkey rashers
11pm: 2x kvargh yog, almost and peanut butter.
Carbs moderately high, protein around 280 and fat is around 100g. I will stop my weight sessions about 15/20m early to do some cardio. In the evenings when appropriate I will walk a few miles, likely after a meal to digest it further, but the main walks my begin half way through, it depends on weight loss. I need to drop no more than 2lb a week. At minimum It'll be around 2 stone but could be upwards of 3 stone.
I will introduce vitamin c into certain meals to help mitigate against water retention, likely half way through. I already take multivitamins and other supplements to help, including cialis, low doses of t3 and similar. Last cut I found that I did too much walking and it caused my cortisol to increase and held water and weight loss stopped. By limiting my cardio I found I stopped that, so this will be something to be mindful on the last 4/6 weeks.
I will introduce refeed/cheat meals on Saturdays when I feel like I need it. The two purposes of these in bodybuilding scene is ;
- to get over the mental hump of not having something nice
- to replenish glycogen and remove flatness.
both are of equal importance. In fact, I'm blessed with a wicked metabolism so sometimes If needed I can add upwards of 5000 extra calories in a day to keep everything in check, but only , ONLY if I doesn't spike my system or cause additional water retention. I've also got a home sauna (portable) to use to aid recovery, it'll also be used daily half way through the cut to condition my body to drop water and appear dryer. I will also be drinking at minimum 4 litres a day.
Hope this is interesting reading.
