Cutting Log

watts6151
watts6151 Posts: 919 Member
in Goal: Gaining Weight and Body Building
After a 6 month bulk it's time to start the new year with a cut.
I'm planning on an aggressive cut for January due to work commitments
Then slow it down for the rest of the cut, my plan is to get lean then *kitten*
Whether I'm going to compete this year.

Stats
Male
Age 46
Height 6ft
Starting weight 237.9lbs
Goal weight 215lb
BF approximately 20%

Training will be 5 weight sessions and 5 cardio
sessions per week.
I plan on logging my weight sessions on here


Replies

  • watts6151
    watts6151 Posts: 919 Member
    6saun0fi3p5f.png
    bhwpu330bxfu.png
    if2wqgobwteo.png
  • nossmf
    nossmf Posts: 12,169 Member
    Five weights AND five cardio each week is VERY aggressive. Watch for signs of burnout.
  • watts6151
    watts6151 Posts: 919 Member
    Weights am

    Legs
    Leg press 4 x 15
    Assisted hamstring extension 4 x 10
    RDL. 4 x 10
    Belt squat 3 x 10
    Calf’s 3 x15

    Cardio pm
    4.3 miles on treadmill for 1 hour incline 4
  • Gymladmatt
    Gymladmatt Posts: 426 Member
    Looking in great shape already 💪🏻👍🏻
  • watts6151
    watts6151 Posts: 919 Member
    @nossmf will keep a eye on burn out
    My usual routine is 6 training and 2 cardio per week

    @Gymladmatt cheers mate 👍
  • Retroguy2000
    Retroguy2000 Posts: 1,879 Member
    Looking good already, mate. You really want to lose 22 pounds from there? That sounds very excessive to me, unless you definitely plan to be competing.
  • watts6151
    watts6151 Posts: 919 Member
    @Retroguy2000 im more comfortable around the 10% BF, have just been trying to gain back the lost muscle from been hospitalised for 6 months in 2022
  • watts6151
    watts6151 Posts: 919 Member
    Technically a day off for me but my partner was working so nipped
    In the gym for a quick arm session

    EZ bar curls 4 x 12
    Seated DB curls 3 x 12
    Seated overhead tricep extension 4 x 12
    Rope push down 4 x 15
    Hammer curls 3 x 12

    Evening cardio
    4.4 miles on treadmill for 1 hour incline 4

    Down to 234.4 lb this morning, obviously just water weight
  • Gymladmatt
    Gymladmatt Posts: 426 Member
    watts6151 wrote: »
    Technically a day off for me but my partner was working so nipped
    In the gym for a quick arm session

    EZ bar curls 4 x 12
    Seated DB curls 3 x 12
    Seated overhead tricep extension 4 x 12
    Rope push down 4 x 15
    Hammer curls 3 x 12

    Evening cardio
    4.4 miles on treadmill for 1 hour incline 4

    Down to 234.4 lb this morning, obviously just water weight

    Good session pal 💪🏻
  • watts6151
    watts6151 Posts: 919 Member
    edited January 3
    Weights AM
    Chest and triceps

    Machine incline press 4 x 10
    Machine decline press 3 x 12
    Cable flys 3 x 15
    Dips 3 x 15
    Ez bar push down 3 x 12
    Rope overhead extension 3 x 12
    Rope push down 3 x 15

    Pm
    Cardio
    Treadmill 4,5 miles in 62 mins incline 4
    Heart rate on watch playing up never went above 70 bpm 🙄
  • Gymladmatt
    Gymladmatt Posts: 426 Member
    watts6151 wrote: »
    Weights AM
    Chest and triceps

    Machine incline press 4 x 10
    Machine decline press 3 x 12
    Cable flys 3 x 15
    Dips 3 x 15
    Ez bar push down 3 x 12
    Rope overhead extension 3 x 12
    Rope push down 3 x 15

    Pm
    Cardio
    Treadmill 4,5 miles in 62 mins incline 4
    Heart rate on watch playing up never went above 70 bpm 🙄

    Nice session mate💪🏻👍🏻
  • watts6151
    watts6151 Posts: 919 Member
    @Gymladmatt, cheers mate 👍
  • Gymladmatt
    Gymladmatt Posts: 426 Member
    What’s your diet like on your cut if you don’t mind me asking?
  • watts6151
    watts6151 Posts: 919 Member
    Not at all
    Total cals 3320
    Protein 220g
    Carbs 430g
    Fat 80g

    Eating 5 times a day with a mid night snack usually a Protein bar and a few rice cakes
    Not eating back any exercise cals
  • watts6151
    watts6151 Posts: 919 Member
    Had to invest in one of these the guy who loaned his to the gym has left and taken it with him, inconsiderate bugger 😂

    g2jlo26x7mip.png
  • Gymladmatt
    Gymladmatt Posts: 426 Member
    watts6151 wrote: »
    Not at all
    Total cals 3320
    Protein 220g
    Carbs 430g
    Fat 80g

    Eating 5 times a day with a mid night snack usually a Protein bar and a few rice cakes
    Not eating back any exercise cals

    Eating that many calories to cut must be great!
  • Gymladmatt
    Gymladmatt Posts: 426 Member
    watts6151 wrote: »
    Had to invest in one of these the guy who loaned his to the gym has left and taken it with him, inconsiderate bugger 😂

    g2jlo26x7mip.png

    Equipment seems to go missing from my gym constantly!😤
  • watts6151
    watts6151 Posts: 919 Member
    Weights

    Legs
    RDL heavy 4 x 8
    Safety bar squat 4 x10
    Hack squat 3 x10
    Seated leg curl 3 x 15

    Pm
    Cardio
    4.3 miles treadmill 1 hour incline 4
  • Gymladmatt
    Gymladmatt Posts: 426 Member
    watts6151 wrote: »
    Weights

    Legs
    RDL heavy 4 x 8
    Safety bar squat 4 x10
    Hack squat 3 x10
    Seated leg curl 3 x 15

    Pm
    Cardio
    4.3 miles treadmill 1 hour incline 4

    Great work pal 💪🏻

Categories