Cutting program

mando782k2
mando782k2 Posts: 17 Member
in Fitness and Exercise
on week 2 of 12 week CutKing program. Who else is cutting for summer?

Yesterday's leg day shenanigans attached. Wednesday is rest day.

Tuesday – Legs
Leg Extension w Single Leg (See Video) (30 Second Rest)3 Sets
Right Leg x20 Reps, Left Leg x20 Reps, Both Legs x20 Reps

Front Squats (30-45 Second Rest) x 1 Warm Up 20 Reps
4 Sets, x15 Reps

Stiff Leg Dead Lifts (30-45 Second Rest) 4 Sets, x15 Reps

Seat Hamstring Curls (30-45 Second Rest) 4 Sets, x15 Reps

Single Leg Lunges w Dumbbell (See Video) (30-45 Second Rest) 4 Sets, x10-12 Reps Each Leg

Calves on Leg Press (30 Second Rest) 5 Sets, x15-30 Reps

Replies

  • RalfyJ90
    RalfyJ90 Posts: 17
    I'm on a cut also still getting stronger tho. Started at 221 now at 210.5 it's not too bad just tryin to hit them macros...
  • mando782k2
    mando782k2 Posts: 17 Member
    Right on! I've been finding myself getting hungry around 7pm any tips on snacks or suppression?
  • JoRocka
    JoRocka Posts: 17,525 Member
    I don't do 7 PM hungry I dont do anything PM hungry- But AM hungry I can do- so I just don't start eating till after noon.

    I have my last big meal around 10-11 PM. (400+ calories).
  • feralX
    feralX Posts: 334 Member
    mando782k2 wrote: »
    Right on! I've been finding myself getting hungry around 7pm any tips on snacks or suppression?

    Pre bed - very slow digesting protein source

    - cottage cheese, flavoured with either small amount of sugar free yogurt, or pure cocoa and Splenda
    - Casein protein powder
  • RalfyJ90
    RalfyJ90 Posts: 17
    For snacks I do cottage cheese Greek yogurt I'm depending in how my macros add-in up I might do some rice with chicken, salads, but yeah lots of water I try and get a gallon maybe gallon and half a day. It will keep you full and might help you until your next meal time.
  • mando782k2
    mando782k2 Posts: 17 Member
    Thanks everyone! Definitely will try some of these snacks. I added the fish option for my 2nd/4th meal. jhiusgljpjoh.jpg
  • foursirius
    foursirius Posts: 321 Member
    I'm currently on a deficit and running a slightly modified madcow 5x5 routine with 15 minutes of cardio prior to lifting. So far it seems to be working out well and I'm still seeing gains. Drink lots of water and ill second the protein shake before bed. 7pm is earlier than when i eat dinner so i dont quite run into the same issue as you.
  • auddii
    auddii Posts: 15,357 Member
    I'm always hungrier later in the day, so I stockpile most of my calories for the afternoon. Two-thirds of my calories I eat after 2pm. I find that either skipping breakfast or eating it more as a snack (a spoonful of peanut butter at 9am, and then my protein shake an hour later) helps curb my morning hunger.

    Also, fat can be very satiating, and from the picture you posted, you may not be getting much in your diet. Consider maybe adding a little more fat in if you have room in your calories.
  • runner475
    runner475 Posts: 1,236 Member
    JoRocka wrote: »
    I don't do 7 PM hungry I dont do anything PM hungry- But AM hungry I can do- so I just don't start eating till after noon.

    I have my last big meal around 10-11 PM. (400+ calories).
    auddii wrote: »
    I'm always hungrier later in the day, so I stockpile most of my calories for the afternoon. Two-thirds of my calories I eat after 2pm. I find that either skipping breakfast or eating it more as a snack (a spoonful of peanut butter at 9am, and then my protein shake an hour later) helps curb my morning hunger.

    Also, fat can be very satiating, and from the picture you posted, you may not be getting much in your diet. Consider maybe adding a little more fat in if you have room in your calories.


    I have a question about the bolded part
    When you guys say you don't eat anything or stockpile most of calories for afternoon - you are not taking into consideration coffee or tea? Am I correct?

    I can survive on just 2 cups of coffee plus creamer (I need my Hazelnut creamer for my sweet tooth ;) ) till 2:00 pm

    I trying to figure out how I can allocate my most calories of the day for my evening 5 pm meal and I loved both your ideas.

    Thanks.
  • auddii
    auddii Posts: 15,357 Member
    runner475 wrote: »
    JoRocka wrote: »
    I don't do 7 PM hungry I dont do anything PM hungry- But AM hungry I can do- so I just don't start eating till after noon.

    I have my last big meal around 10-11 PM. (400+ calories).
    auddii wrote: »
    I'm always hungrier later in the day, so I stockpile most of my calories for the afternoon. Two-thirds of my calories I eat after 2pm. I find that either skipping breakfast or eating it more as a snack (a spoonful of peanut butter at 9am, and then my protein shake an hour later) helps curb my morning hunger.

    Also, fat can be very satiating, and from the picture you posted, you may not be getting much in your diet. Consider maybe adding a little more fat in if you have room in your calories.


    I have a question about the bolded part
    When you guys say you don't eat anything or stockpile most of calories for afternoon - you are not taking into consideration coffee or tea? Am I correct?

    I can survive on just 2 cups of coffee plus creamer (I need my Hazelnut creamer for my sweet tooth ;) ) till 2:00 pm

    I trying to figure out how I can allocate my most calories of the day for my evening 5 pm meal and I loved both your ideas.

    Thanks.
    I definitely use warm things (coffee or tea depending on my mood) and a lot of water to help carry me over. I do only drink coffee with sweetener, so rather few calories (although I buy flavored coffee) and I drink tea black. I usually get very hungry if I try to get through a morning or work just not eating/drinking anything but water. Unless I'm really busy and distracted, but that doesn't happen often at my job (hence my post count here...).
  • mando782k2
    mando782k2 Posts: 17 Member
    foursirius wrote: »
    I'm currently on a deficit and running a slightly modified madcow 5x5 routine with 15 minutes of cardio prior to lifting. So far it seems to be working out well and I'm still seeing gains. Drink lots of water and ill second the protein shake before bed. 7pm is earlier than when i eat dinner so i dont quite run into the same issue as you.

    I my last meal around 4:30/5 o'clock. I start feeling hungry again by 7. It's probably just the Fatboy in me that is trying to take over but not gonna let it happen.
  • runner475
    runner475 Posts: 1,236 Member
    auddii wrote: »
    runner475 wrote: »
    JoRocka wrote: »
    I don't do 7 PM hungry I dont do anything PM hungry- But AM hungry I can do- so I just don't start eating till after noon.

    I have my last big meal around 10-11 PM. (400+ calories).
    auddii wrote: »
    I'm always hungrier later in the day, so I stockpile most of my calories for the afternoon. Two-thirds of my calories I eat after 2pm. I find that either skipping breakfast or eating it more as a snack (a spoonful of peanut butter at 9am, and then my protein shake an hour later) helps curb my morning hunger.

    Also, fat can be very satiating, and from the picture you posted, you may not be getting much in your diet. Consider maybe adding a little more fat in if you have room in your calories.


    I have a question about the bolded part
    When you guys say you don't eat anything or stockpile most of calories for afternoon - you are not taking into consideration coffee or tea? Am I correct?

    I can survive on just 2 cups of coffee plus creamer (I need my Hazelnut creamer for my sweet tooth ;) ) till 2:00 pm

    I trying to figure out how I can allocate my most calories of the day for my evening 5 pm meal and I loved both your ideas.

    Thanks.
    I definitely use warm things (coffee or tea depending on my mood) and a lot of water to help carry me over. I do only drink coffee with sweetener, so rather few calories (although I buy flavored coffee) and I drink tea black. I usually get very hungry if I try to get through a morning or work just not eating/drinking anything but water. Unless I'm really busy and distracted, but that doesn't happen often at my job (hence my post count here...).

    Thanks alot. Truly Appreciated.
  • ivoluntas
    ivoluntas Posts: 30 Member
    I am cutting as well. Going into my third week. I fast for breakfast; if it's a gym day I eat a light lunch (pb and j, banana, greek yogurt) and go crazy for dinner - lots of protein and carbs (brown rice, potatoes, chicken, fish). Non-gym days I try to do an even amount of calories for lunch and dinner. I work out 4 days a week.

    As far as the gym I noticed my first week was rough - couldn't do as many sets. But I think my body was adjusting to change in my diet so it was harder for me to do my usual. But the last week or so has been better and I am actually setting some PR's as far as bench press and free weights, so it's going well. Lost about 4 pounds so far. Most of it from cutting sugar, alcohol, and watching calories.

    We usually eat around 6:30 or 7:00 (has to be before 8 to get the most of my fast) so I am not normally hungry before bed.
  • mando782k2
    mando782k2 Posts: 17 Member
    auddii wrote: »
    I'm always hungrier later in the day, so I stockpile most of my calories for the afternoon. Two-thirds of my calories I eat after 2pm. I find that either skipping breakfast or eating it more as a snack (a spoonful of peanut butter at 9am, and then my protein shake an hour later) helps curb my morning hunger.

    Also, fat can be very satiating, and from the picture you posted, you may not be getting much in your diet. Consider maybe adding a little more fat in if you have room in your calories.

    I cooked with coconut oil which seems to have good amounts of fats. But I will research on it some more. Thanks ✌️
  • runner475
    runner475 Posts: 1,236 Member
    mando782k2 wrote: »
    foursirius wrote: »
    I'm currently on a deficit and running a slightly modified madcow 5x5 routine with 15 minutes of cardio prior to lifting. So far it seems to be working out well and I'm still seeing gains. Drink lots of water and ill second the protein shake before bed. 7pm is earlier than when i eat dinner so i dont quite run into the same issue as you.

    I my last meal around 4:30/5 o'clock. I start feeling hungry again by 7. It's probably just the Fatboy in me that is trying to take over but not gonna let it happen.

    Been there. I know exactly what you are talking.

    Keep training your body/mind to get used to new schedule. They'll respond eventually to your training and behave just the way you want them to.

    My mantra for anything new I do "When was the last time I did it." If the answer is never ....
  • JoRocka
    JoRocka Posts: 17,525 Member
    runner475 wrote: »
    JoRocka wrote: »
    I don't do 7 PM hungry I dont do anything PM hungry- But AM hungry I can do- so I just don't start eating till after noon.

    I have my last big meal around 10-11 PM. (400+ calories).
    auddii wrote: »
    I'm always hungrier later in the day, so I stockpile most of my calories for the afternoon. Two-thirds of my calories I eat after 2pm. I find that either skipping breakfast or eating it more as a snack (a spoonful of peanut butter at 9am, and then my protein shake an hour later) helps curb my morning hunger.

    Also, fat can be very satiating, and from the picture you posted, you may not be getting much in your diet. Consider maybe adding a little more fat in if you have room in your calories.


    I have a question about the bolded part
    When you guys say you don't eat anything or stockpile most of calories for afternoon - you are not taking into consideration coffee or tea? Am I correct?

    I can survive on just 2 cups of coffee plus creamer (I need my Hazelnut creamer for my sweet tooth ;) ) till 2:00 pm

    I trying to figure out how I can allocate my most calories of the day for my evening 5 pm meal and I loved both your ideas.

    Thanks.
    I drink black coffee all morning yes.

    Totally makes me barely human- and mostly manageable.

    Fortunately my office is trainable- and they know to not really deal with me before 9 AM- so I mostly just drink coffee- get reasonable- then keep drinking coffee till I can eat.
  • mando782k2
    mando782k2 Posts: 17 Member
    Rachechols wrote: »
    I am cutting as well. Going into my third week. I fast for breakfast; if it's a gym day I eat a light lunch (pb and j, banana, greek yogurt) and go crazy for dinner - lots of protein and carbs (brown rice, potatoes, chicken, fish). Non-gym days I try to do an even amount of calories for lunch and dinner. I work out 4 days a week.

    As far as the gym I noticed my first week was rough - couldn't do as many sets. But I think my body was adjusting to change in my diet so it was harder for me to do my usual. But the last week or so has been better and I am actually setting some PR's as far as bench press and free weights, so it's going well. Lost about 4 pounds so far. Most of it from cutting sugar, alcohol, and watching calories.

    We usually eat around 6:30 or 7:00 (has to be before 8 to get the most of my fast) so I am not normally hungry before bed.

    Gonna have to reevaluate my AM fasted cardio routine. Thanks for the tips!
  • runner475
    runner475 Posts: 1,236 Member
    JoRocka wrote: »
    runner475 wrote: »
    JoRocka wrote: »
    I don't do 7 PM hungry I dont do anything PM hungry- But AM hungry I can do- so I just don't start eating till after noon.

    I have my last big meal around 10-11 PM. (400+ calories).
    auddii wrote: »
    I'm always hungrier later in the day, so I stockpile most of my calories for the afternoon. Two-thirds of my calories I eat after 2pm. I find that either skipping breakfast or eating it more as a snack (a spoonful of peanut butter at 9am, and then my protein shake an hour later) helps curb my morning hunger.

    Also, fat can be very satiating, and from the picture you posted, you may not be getting much in your diet. Consider maybe adding a little more fat in if you have room in your calories.


    I have a question about the bolded part
    When you guys say you don't eat anything or stockpile most of calories for afternoon - you are not taking into consideration coffee or tea? Am I correct?

    I can survive on just 2 cups of coffee plus creamer (I need my Hazelnut creamer for my sweet tooth ;) ) till 2:00 pm

    I trying to figure out how I can allocate my most calories of the day for my evening 5 pm meal and I loved both your ideas.

    Thanks.
    I drink black coffee all morning yes.

    Totally makes me barely human- and mostly manageable.

    Fortunately my office is trainable- and they know to not really deal with me before 9 AM- so I mostly just drink coffee- get reasonable- then keep drinking coffee till I can eat.

    Thanks.

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