Sara's Defluffing Log
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 -
hai can u tell me wot you do 2 get abs? I wuz thinkin crunchs bt im not sure wut 2 do.
thx0 -
eating ice cream at 1500cals/day means you REALLY like your icecream :laugh:
I don't know if I'm a "clean eater" or what but I really do prefer my proats to just about any dessert. 450cals for about 750g worth is damn good for the volume eater
Didn't see your DL vid before sorry. I'll take a look when I get home.0 -
Got a bit behind with this - passed out from lack of food!
Day 7:
Morning's weigh in: 155.5lb :grumble: Starting to get hangry, however, happy realization that the next day was a reefed as I am timing them for the day before deadlift day, especially as SideSteel keeps sending me pancake porn pics.
Prior day's macros: cals/p/f/cho: 1,580/165/53/109 with 21g fiber. Ice cream: Edy's Mint Choc Chip
Todays' macros ended up and 1581/168/55/110 with 21g fiber. Ice cream: English Toffee Bar (very nice but depressingly small)
Rest day the day prior.
Squats this day - total grinder. 5s week with the top set at 215lb. Got the reps done but my form was not pretty. Did more squats for assists and I could tell my *kitten* was coming up early. I also realized that I think I have an imbalance between my left and right glute which I will try to keep an eye on.
Day 8:
Morning's weigh in: 155.0lb - total of 3lb loss since starting which is on track.
Very happy day - loss on scale, reefed and a good bench session.
Due to my shoulder problem I dropped my 1RM for the calculations to 130lb. I did the top set of 5 at 110lb, which was one more than I got at the same weight for 3s (I screwed up my calcs for that week), then added 10lb and managed 4 x 120lb. While off my max it is so much better and considering the fact that I could not do 5 x 80lb about 7 weeks ago just after my problem, I was really happy. Did 4 x 10 x 80 after that. As I was lifting in the morning, I intended to do assists in the evening but got too distracted by my pancakes.
Speaking of which, after being tortured all week by some *kitten* who will remain nameless, I decided to have pancakes for my reefed. Apple and chocolate chip PB protein pancakes with WF caramel and pancake syrup for one batch and chocolate sauce for the other...hnnnnnnnnnngggggggggg.
Plus: I managed to fit in my Ben & Jerry's - a full serving of Cinnamon Buns.
I actually went to bed full for the first time in a week.
Macros: cals/p/f/cho: 1,962/170/51/216 with 26g fiber. My reefed target macros were cho of 200 - 220g and p/f remaining the same.0 -
I actually went to bed full for the first time in a week.
Good stuff Sara!
See, my main issue is that I simply CANNOT sleep if I'm not full at bed time. And specifially, I need my carbs. I have no idea how people can sleep when hungry. My mind just drifts off 1 sheep, 2 sheep, 3 sheep, proats, 4 sheep, 5 sheep, 6 sheep, bacon etc. :laugh:0 -
I actually went to bed full for the first time in a week.
Good stuff Sara!
See, my main issue is that I simply CANNOT sleep if I'm not full at bed time. And specifially, I need my carbs. I have no idea how people can sleep when hungry. My mind just drifts off 1 sheep, 2 sheep, 3 sheep, proats, 4 sheep, 5 sheep, 6 sheep, bacon etc. :laugh:
Lol0 -
Day 10:
Day after my reefed.
Morning weigh in: no change in scale at 155.0
Deadlift session went really well. I set a PR for reps at 5 x 270lb. I have not tried those reps at that weight before (as the Frequency Project maxes at 3 reps) so am not sure if this represents strength gains, but was really happy with it considering I was into week 2 of pretty low cals for me. I may have been able to do more reps but I got my breathing messed up. I usually do not breathe through the heavier sets and for this one my grip was wrong at the outset so I had to reset quickly, which then meant I needed to take a breath, which then got me all discombobulated. In any event, I was happy with it but it did highlight that I need to work on my breathing rhythm.
Macros: cals/p/f/cho: 1,553/169/50/110 with 19g fiber. Ice cream – Choc Chip Cookie Dough
Day 11:
Morning weigh in 154.9lb
Rest day today
Nothing very exciting to report.
Macros: cals/p/f/cho: 1,562/170/52/107 with 19g fiber. Ice cream – Edy’s S’mores
Day 12:
Morning weigh in 153.9lb – yay for the mini whoosh.
Took today as another rest day..just coz!
Macros: cals/p/f/cho: 1,577/170/55/107 with 24g fiber. Ice cream – Cardamom (I recommend – good macros and very refreshing flavor). Still getting hungry!
Day 13 (Saturday):
Weight static.
OHP day. I was happy that I managed to get my reps on the top set and that my right side seemed at more or less the same strength level as my left now. As I noted earlier, I am using 110lb as my 1RM rather than my actual of 112lb, but am pretty happy as I had quite a bit of time off from upper body work due to my injury.
Next week is 5/3/1 week which is always my favorite week.
Macros: cals/p/f/cho: 1,490/170/54/108 with 29g fiber. Ice cream – Cardamom
I did have a result when I stumbled across a couple of shelves of WF in a nearby supermarket. No blueberry syrup unfortunately. Also, I made some low carb/high protein brownies. All I can say is, I am a terrible cook.
I took some progress pics on the spur of the moment this morning. Most are flattering angle ones, but my current avi is a straight on so the only ‘non candid’ aspect is the lighting which is a bit flattering. However, I am really happy that the line down my top abs has shown up. I never had one to speak of before. My top thigh/hip muscles (my tensor fasciae latae and sartorius I believe) also seem to have developed during my bulk – deads and skwatz ftw!, which is what I am trying to show in the pic, but it’s hard to to so without making it X-rated. Posting pic here as I will probably change my avi in the not too distant future. And contrary to what SideSteel may say…that is a shadow above my pants!!!
Loss ticking along nicely and lifts are going relatively well, which is making being hungry some times less of an issue.0 -
Big update!
Great progress so far
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Big update!
Great progress so far
Thanks. I am going to be interested in tomorrow's weigh in as it will be the 2 week mark. Plan was 4- 5 lbs as it would also include some water and food weight related losses. So far my loss is 4.1lb, so in the range.
Going forward, planned losses are 2 - 3 lbs every 2 weeks (although plans so nt always work out as we know).
I am going to be posting my assistance plan shortly as I have been nerding out over that with the limitations of working out at home. and have finally got it finalized (I think) which is good as I have been suffering from f*ckarounditis with them the last few weeks My usual 'go-to's' for upper body, like full ROM lat pull downs and face pulls are not an option anymore.0 -
Quick update:
Boom - 153 this morning so a total loss of 5lb at the 2 week mark.0 -
Unboom - back to 153.9 as of this morning. Dafuq!
Anyhoo
Day 14:
Morning weigh in static again.
Took today as a rest day so nothing much to tell
Macros: cals/p/f/cho: 1,531/167/55/109 with 22g fiber. Ice cream – Choc Chip Cookie Dough
Day 15:
Official weigh in after 2 weeks, as noted, down to 153 even.
Squat day (5/3/1 week). It was odd, warm ups felt heavy as did the 5s and 3s, but I managed the single at the scheduled 240lb (basing off 250lb 1RM rather than my actual of 260lb), then decided to try 245lb and got it. Got depth but form was a bit crappy so I stopped there.
Carbs go up by 25g so range is now 125g - 135g and I am adding in 600 cals of saracardio a week...aka walking aimlessly.
Macros: cals/p/f/cho: 1,553/166/55/131 with 23g fiber. Ice cream – English Toffee Crunch
The 25g extra cho really seemed to make a difference as I was actually full and had to make sure I ate everything before I went to sleep.0
