Nick is Shedding Fat Before winter
MinnesotaManimal
Posts: 642 Member
12 weeks of bulking took me from mid 160's to 176lbs
Im 5'10"
Results from http://usmc.pftcalculator.com/
22.99% bf :sad:
results from bulk,
Neck + 0.25 inch to 14.25
Chest + 3.5 inches to 43.5
Biceps +0.75 inches to 13.25
stomach +2 inches to 36.25
Thighs + 1 inch to 24
8 week goal get to 12%
ultimate 2012 goal, 10%
Im 5'10"
Results from http://usmc.pftcalculator.com/
22.99% bf :sad:
results from bulk,
Neck + 0.25 inch to 14.25
Chest + 3.5 inches to 43.5
Biceps +0.75 inches to 13.25
stomach +2 inches to 36.25
Thighs + 1 inch to 24
8 week goal get to 12%
ultimate 2012 goal, 10%
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Replies
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I have done a few cycles of Strong lifts and have stopped progressing so I have begun Madcow 5x5. First 3 weeks are sub previous SL Max 5 rep weight. I also have picked up running again - 3 times a week because I love running and miss it and also it will increase my tdee so I can eat more while cutting. I will also be performing HIIT at least 2 days a week following weights.
Calories have been reduced to 2500 a day.0 -
Good luck Nick, if your cutting, set your maxes up low, so that way it wont be too harsh on you, especially if you're doing a lot of cardio too.0
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As I started my cut last monday, today was my first weigh in.
Down 1.5 lbs, since its the first week, Im sure a good portion of it is water.
Squats, bench, Pendlay rows followed by 20 minutes of HIIT and 40 minutes of max incline treadmill walking.
All done in a fasted state ( except for coffee and craze)
First meal at 12:30, a monster bowl of savory oats which will provide-
Calories-652
Protein-58
Fat-16
Carbs-630 -
dinner plans changed abruptly tonight and I ended up winging it and tracking after. I blew it by 300 calories. bummer. least it was a workout day.0
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i wouldt worry much, it will come out in the wash. i over ate yesterday by 1500 calories and they werent clean, sometimes it good to have a blow out day to reset the clean clock lol. keeps mine ticking. i aim for 5 good low cal days, 1 low cal day (bit naughty) 1 regular cal day. although as this challenges comes to an end i will cut these out for the final 3-4 weeks. i have just come off a bulk so metabolism should be high, hoping it should stop it from slowing when combined with exercise through out the week and keep me form craving all the time, expecially if i know i can eat at it in 5 days times.0
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Staying low today because tomorrow will be high as I am going to be at the Minnesota State Fair all day.
Did 5 miles of cardio.
totals for the day ended up at
calories 2,011
Protein 208
Fat 32
Carbs 226
and included pulled pork at lunch and a massive pan of chicken chili at dinner amoungst some other fillers. Fat is pretty low, but I gaurantee tomorrow will balance it out hahahaha.
night peeps.0 -
Cant help but say "Nipple Twist!!!!"
=D0 -
here is my side shot and one of my quad from pre cut.
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awesome workout this morning, Squats-Bench-Pendlay Rows followed by a few sets of weighted hypers and weighted situps. then 20 minutes of HIIT. Calories ending just under goal. fats a little high cause I was stuffed and topped of the calories with nuts and chocolate nut butter...0
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I over slept and had to bang my workout quicker than normal, just resting for 60 seconds between all sets.
5x5- squats, Overhead press, deadlifts. 3x8 weighted decline situps.
nutrition, if I stick to my plan will land at
calories - 2,428
Protein - 206
Fat- 67
Carbs - 250
If I do not get some cardio in today, I will drop about 250 calories mostly from carbs.0 -
keep smashing it mate, in 8 weeks time your gonna look so different IMO!0
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8 mile slow easy run this morning. HRM recorded average HR of 164 and max of 175.
Burn Baby Burn.0 -
2 weeks into cut, Down an additional 1.7 lbs for a total weight change of -3.2 so far.
Neck- 15" changed measurment location to just below adams apple based on calculation suggestions.
stomach down 1 inch to 35"
chest down 1 inch to 42.5"
Bicep no change 13"
Thigh no change 24"
updated BF calculation based on http://usmc.pftcalculator.com
= 19.43% a change of -3.56%
Mad cow workout day C ( 4x5, 1x3, 1x8) - Squats! Bench press! Pendlay Rows! accessory lifts of Weighted bench dips, chin ups, and close grip bench press. 20 minutes of HIIT. bam.0 -
rest day today. light run tomorrow then back to weights wednesday.0
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5x5 Squats, Bench press, Pendlay Rows followed by 2x8 stiff leg deads in lieu of weighted hypers, and 4x8 weighted situps.
quick 10 minutes of HIIT Fast till noon.
Getting it done.0 -
That a boy, hows progression on a deficit?0
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just fine, thus far, but of course I deloaded to start madcow. I hit my previous pr lifts again in about 2 weeks. Ive been taking advantage of the lighter weights and focusing on the negative movement and perfecting form.0
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Hey mate you've had quite a journey already! Nice variety in workouts. keep it up!0
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pushing forward. Madcow 5x5 Squats, Standing Press and Deadlifts. followed by 3x8 weighted situps.
no specific cardio, but spending all day doing yard clean up, hauling wood, cutting brush and general clean up for fall.
coming to the end of week three of my cut, still plenty of energy and not much urge to binge or cheat myself.0 -
Nice! Almost half way there. Question: What is Madcow? Not what I think, I'm sure...haha.0
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Nice! Almost half way there. Question: What is Madcow? Not what I think, I'm sure...haha.
It is the next program recommended after you no longer can make linear progress in stronglifts. usually after a person has stalled, deloaded, progressed, and stalled again, 3 times.
http://stronglifts.com/madcow-5x5-training-programs/0 -
Light run this morning, was gonna do 6-10 and barely did 6. I felt akward as a duck, I couldn't get my feet to coordinate with my brain. half hour of 6mph jog, then 1 minute sprint intervals home.
Madcow 5x5 heavy day tomorrow.0 -
Nice to see you still ran despite feeling uncoordinated today
and thanks for the explanation of madcow. Sounds like a program I could have used after stalling for a good month or two doing Lindsay Kaye's program. 0 -
End of week three today,
lost an additional 1.3 lbs for a total loss of 5.5 lbs in 3 weeks
hit the gym this morning for Madcow 5x5 week 3 day 3
Squats, Bench, Pendlay rows
Dips
pull ups
chinups
tricep extensions
20 minutes of HIIT on the treadmill0 -
dinner tonight
http://thepioneerwoman.com/cooking/2009/03/monday-night-dinner-pasta-alla-marlboro-man/
( not my picture, but looks the same :-P )
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Subbing
Going really well mate. Keep it up.
Loved the post about getting in the nuts and nut butter for cals. That is how to do the whole flexible dieting thing 0 -
little lower on calories today to balance out with the 2 out of control days. Staying around 2k today and had to throw in some PB to get my fats up. its all good.0
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It's amazing how pb can fill the void when needed!0
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Subbed!0
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Pioneer woman!? Love it. I've been following her blog for years. That dish looks fantastic.
Doing a great job, Nick. Keep it up.0
