Sara's Defluffing Log
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Sarauk2sf
Posts: 28,072 Member
Hope you guys are ok with me posting my cut progress here.
So, time to stop getting fluffy and see wassup.
Bulk:
Hit my goal weight/bf% at the end of February at 147.6lb and about 19 - 20% BF. Reversed up for a couple of weeks where I gained a few pounds (assumption was that it was water + food weight but it was a quick reverse so could have been some fat) and stayed at estimated maintenance for a week or two.
Started my bulk at 151.5lb 15 weeks ago and also started creatine – gained 5lb within 2 weeks (lol), but being a vegetarian I think I reacted a lot to the creatine (or I just could have got fluffy quick). Ended bulk on 2,600 cals at 158.5lb and an estimated 23 - 24% BF.
No idea if I gained LBM during my bulk but my lifts went spectacularly until I hurt my shoulder about half way though. Squats and deads still progressed, albeit slower, but I had to rest up on bench and OHP for a few weeks and while the injury is better, I am still off full strength for those by quite a bit.
I was running a modified 5/3/1 prior to my bulk and ran Wendler Frequency during. I will be doing a bastardized version of the two so my squat frequency stays higher than it would under the standard 5/3/1.
Working set maxes at end of bulk:
Deadlift 315lb (nearly got 325lb last week but my damn grip slipped at lock out)
Squat 260lb
Bench 160lb
OHP 112lb
Cut plan
I will be starting off aggressively at the beginning as my metabolism is ticking along nicely (I ended up maintaining on about 2,500 with being virtually comatose outside my lifting) and I have some chunk on me. Protein will be kept high.
1st 2 weeks macros:
Protein: 165g – 170g
Fats: 50g – 55g
Cho: 100g – 110g *sobs*
No cardio. A weekly refeed will be added to the second week.
Cho to increase to 125g – 135g from the 3rd week and will be adjusted up based on weight loss. Add in walks as ‘cardio’ from the 3rd week.
Highly unlikely to post food pics as I am a crap cook and my carbs are so low it will be depressing and non pornorific.
Starting Measurements
Waist: 29.5"
Butt: 40" (loldonk)
Bewbs: 36.25"
Thighs: 24.5" (woah)
Start Pics
Sooooo, here goes the ‘ermegherd, I iz fluffy’ bit – my non flattering angle pics as of this morning:
Front flexed (well, arms are flexed, abs not so much) – look at those bulky arms!
Front relaxed –where the hell did my waist go?
Side relaxed – lolpooch!
Back flexed – lol freaky spinal erectors and ginormous *kitten*
Back relaxed – holy backfat batman! Not my best view.
Warning: I am a latte drinking ice cream eating vegetarian, so it will not be pretty on those carbs, but the plan is to ‘get in and get out’ quickly so I can bulk again.
Goal is to get to about 144 – 146lb and about 17% BF in about 12 weeks, but this depends on whether my lifts suffer too much, especially as I may be doing a very small powerlifting comp in September to test the waters.
Official cut starts tomorrow so I will be eating lots of carby and fatty goodness today!
So, time to stop getting fluffy and see wassup.
Bulk:
Hit my goal weight/bf% at the end of February at 147.6lb and about 19 - 20% BF. Reversed up for a couple of weeks where I gained a few pounds (assumption was that it was water + food weight but it was a quick reverse so could have been some fat) and stayed at estimated maintenance for a week or two.
Started my bulk at 151.5lb 15 weeks ago and also started creatine – gained 5lb within 2 weeks (lol), but being a vegetarian I think I reacted a lot to the creatine (or I just could have got fluffy quick). Ended bulk on 2,600 cals at 158.5lb and an estimated 23 - 24% BF.
No idea if I gained LBM during my bulk but my lifts went spectacularly until I hurt my shoulder about half way though. Squats and deads still progressed, albeit slower, but I had to rest up on bench and OHP for a few weeks and while the injury is better, I am still off full strength for those by quite a bit.
I was running a modified 5/3/1 prior to my bulk and ran Wendler Frequency during. I will be doing a bastardized version of the two so my squat frequency stays higher than it would under the standard 5/3/1.
Working set maxes at end of bulk:
Deadlift 315lb (nearly got 325lb last week but my damn grip slipped at lock out)
Squat 260lb
Bench 160lb
OHP 112lb
Cut plan
I will be starting off aggressively at the beginning as my metabolism is ticking along nicely (I ended up maintaining on about 2,500 with being virtually comatose outside my lifting) and I have some chunk on me. Protein will be kept high.
1st 2 weeks macros:
Protein: 165g – 170g
Fats: 50g – 55g
Cho: 100g – 110g *sobs*
No cardio. A weekly refeed will be added to the second week.
Cho to increase to 125g – 135g from the 3rd week and will be adjusted up based on weight loss. Add in walks as ‘cardio’ from the 3rd week.
Highly unlikely to post food pics as I am a crap cook and my carbs are so low it will be depressing and non pornorific.
Starting Measurements
Waist: 29.5"
Butt: 40" (loldonk)
Bewbs: 36.25"
Thighs: 24.5" (woah)
Start Pics
Sooooo, here goes the ‘ermegherd, I iz fluffy’ bit – my non flattering angle pics as of this morning:
Front flexed (well, arms are flexed, abs not so much) – look at those bulky arms!
Front relaxed –where the hell did my waist go?
Side relaxed – lolpooch!
Back flexed – lol freaky spinal erectors and ginormous *kitten*
Back relaxed – holy backfat batman! Not my best view.
Warning: I am a latte drinking ice cream eating vegetarian, so it will not be pretty on those carbs, but the plan is to ‘get in and get out’ quickly so I can bulk again.
Goal is to get to about 144 – 146lb and about 17% BF in about 12 weeks, but this depends on whether my lifts suffer too much, especially as I may be doing a very small powerlifting comp in September to test the waters.
Official cut starts tomorrow so I will be eating lots of carby and fatty goodness today!
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Replies
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Dat *kitten*0
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I concur with Sidesteel0
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I concur with Sidesteel
You were supposed to notice my wilks score!!!!0 -
I concur with Sidesteel
You were supposed to notice my wilks score!!!!
oh wait, your post contained text? didn't notice that :bigsmile:0 -
In!
and farkin' jealous of your mad pressing skills! :happy:0 -
This is going to be good.0
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So, 'official' start weight as of this morning - 158lb.
That's 0.5lb down from yesterday morning and after my 460+ grams of carbs yesterday and a 1,500+ cal dinner that I had as my 'last supper' before this cut. Heh!0 -
Day 1:
Morning session went well, which was just the main lift squats (3s week) plus I did 4 sets of 8 of band squats. Did 5 reps on the last set of the main lift. I was supposed to do more assists in the evening but ended up having a 2 ½ hour dentist appointment that left me with a headache. The good news was that I did not really have an appetite, the bad news was that it hurt to chew. I did manage to fit chocolate covered gelato bars into my macros which ended up at:
Cals/p/f/cho: 1,511/165/54/108 with 18g fiber, so nicely within my ranges.
Biggest challenge was not being able to have my usual copious amount of lattes, but I did buy coconut milk which I do not mind too much and is much better on the carbs than cows milk is so I am planning on using that for some. Unfortunately while food shopping I also ran into Talenti Gelato Pops! They will be worked in here and there.
Weigh in this morning – 157.7lb – huh? 300g less CHO and 1,000 less calories and that’s it? Pffft.0 -
Day 2:
Morning weigh in: 156.3lb, so down 1.7lb (water and food weight).
Appetite was ok until late at night so went to bed and woke up a bit hungry, which is a very rare occurance for me. Not too bad though, although SideSteel did attempt to sabotage me by eating a massive stack of chocolate chip banana protein pancakes in front of me while skyping and while showing them to me every couple of bites while making sex noises.
I did manage to fit a Talenti Gelato Pop into my macros though! I highly recommend them.
Macros ended up at: Cals/p/f/cho: 1,497/167/52/107 with 17g fiber.
Oh, and my bb.com order came. Trutein Chocolate PB cup protein powder is the bomb.com!0 -
:laugh: such a supportive friend he is0
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:laugh: such a supportive friend he is
I care.0 -
:laugh: such a supportive friend he is
I care about how fluffy my pancakes are.
Fixed it for ya!
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:laugh: such a supportive friend he is
I care about how fluffy my pancakes are.
Fixed it for ya!
LMAO0 -
Day 3:
Morning Weigh in: the bloody same as yesterday!
Bench day (3s) yesterday. My right side is still really weak since my shoulder problem so using a haircut 1RM as the base. Managed 4 reps for the top set which was one more rep than I managed at the same weight last time. Still a lot off my best, but getting stronger, but really slowly which is frustrating. Lifted pretty late in the evening and my energy was not too bad considering.
Assists: incline BB bench, plate rows and scaptions. Tried scaptions for the first time – deceptively hard. I am still messing around with my assists as I lift at home but only have limited DBs. Upped the weight on inclines.
This morning’s deadlift session went really well – my first one on these ridonkulously low calories, so I was a little nervous about it.
Excluding warms up sets:
1 x 3 x 220
1 x 3 x 260
1 x 3 x 285 (PR for reps)
3 x 5 x 255 (really happy with this volume at this weight)
2 x 8 x 235.(that one had me panting - I really need to work out my breathing as I usually hold my breath through the whole set – not happening with these reps. I usually do not go higher than 5 reps on anything over 200lb).
All in all, really happy with the session. Assistance work is planned to be done this evening – front squats, good mornings and Bulgarian split squats (maybe as I hate them).
Yesterday's macros: Cals/p/f/cho: 1,579/168/54/109 with 17g fiber. Within the ranges but it is hard to keep the carbs down but hit the fiber minimum. Lots of pre-logging is helping.
Ice-cream du jour was Three Peaks Dad’s Cardamom.0 -
moar dealifting vids please! That's is some great numbers there.0
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moar dealifting vids please! That's is some great numbers there.
From this morning (ignore the mess, I am having a clear out) - the 3 x 285. Form is pretty sh!tty - I need to take the slack out and engage my lats before I pull - my back rounded a bit on the 1st rep and my *kitten* came up early. Should help me pull back more rather than up. Also, I always forget to tuck my chin.
http://tinypic.com/r/xmsnwm/50 -
Day 4:
Morning Weigh in: the bloody same again! I think I am officially in starvation mode!
After yesterday morning’s dead session, I just did front squats in the evening– upped the weight on them and did 6 x 8 as opposed to my usual 4 sets. My back was a little tight so I nixed the GMs, plus it was getting late (it’s also a bit tight this morning).
This morning I did the main OHP lift plus some extra sets at lower weight and slightly higher reps. Strength still not back but not as bad as bench. I used 100lb as the 1RM to calculate the weights rather than my actual 1RM of 112lb, but I did manage to get the reps on the top set (not very pretty though). Form felt off though – I was tending to lose my balance backwards. I will have to start video’ing them to see what is off, but I think I am not bringing my head forward under the bar properly. Assists planned for this evening, but that will depend on how this morning’s dentist appointment goes – finishing up my deep cleaning with my top set this morning…I am not looking forward to it but at least it will stop me wanting to eat!
Yesterday's cals/p/f/cho: 1,575/167/54/105 with 17g fiber. Discovered that spinach is a great add to up fiber without adding too much to carbs.
Ice-cream du jour – Edy’s S’mores.0 -
Day 5:
Morning Weigh in: 156.1 – finally down after a few days at exactly the same weight, but not by much at all (dat dere starvation mode)!
After yesterday morning’s OHP session, I had a dentist appointment that lasted 3 frigging hours and left me with a headache for most of the day so I nixed the evening assistance work session.
My back is a little tight from the amount of deadlifting I did 2 days ago so I may take today as a rest day, or just do some light accessory work.
Yesterday’s cals/p/f/cho: 1,546/168/53/107 with 19g fiber. I am finding it easier to work the macros after some good finds food shopping.
Ice-cream du jour – Chocolate Cookie Dough (Light).
Appetite was helped by my dentist appointment!0 -
Day 6:
This morning’s weigh in: 155.4 – so down a total of 2.6lb (obviously most is water and food weight)
Took yesterday as a rest day as my back was a bit tight from the high volume deadlift session. Squats planned for today.
Yesterday’s cals/p/f/cho: 1,536/167/55/109 with 24g fiber. I was having problems getting my fiber up with the limited carbs, and now I am finding it challenging keeping it under!
Ice-cream du jour – TJ ff Vanilla Froyo with WF chocolate syrup.
I was pretty hungry yesterday. I think SideSteel is trying to sabotage me with his messages about the whole large pizza he ate! Having some trial and error with food choices to hit my macros – I am getting better at hitting them while eating a little more volume. .
I also need to keep my NEAT up as I was a lazy bish yesterday.0
