My extreme cutting experiment for 40 days

[ravelcop]

---

total # of days: 40 days
from 09/22: 166lbs with 17.7% body fat
to 11/08: 150lbs with 13% body fat

meal plan (1st to 3rd week):
6am - 1 chicken, 2 eggs
9am - 1 scoop oats, 1 egg
12nn - chicken sandwich: 1 chicken, veggies (cucumber,lettuce,tomato), wheat bread
3pm - veggie salad: 1 chicken, veggies, olive oil, fat free dressing, black pepper
6pm - pre-workout meal: peanut butter sandwich, 1 scoop whey w/ BCAA, ground flax seeds
8pm - post-workout meal: 1 scoop whey + 1 scoop anchor non-fat powder milk
9pm - 1 chicken, brown rice, 2 eggs

(on the 4th week) meal is the same as above, i just added fat burner Lipo 6 and multivitamins.
6am - 1 multivitamin and 1 fatburner
5pm - 1 fatburner (pre-workout)
11pm - 1 multivitamin

(on the 5th week) was my sodium and carb loading/depletion stage. i just followed everything in this link: http://www.trainwiser.com/f104/7-days-leaness-6251/

notes:
- chicken are all breast part and steamed
- i eat whole eggs (including the yolk)
- i always carb up every monday to prevent fat loss plateau. i just incorporate brown rice in each meal
- strictly no eating junk of any sort. chips, sweets, softdrink, alcohol, etc
- there was actually 1 Sunday that i cheated, i just couldn't help it


workout plan (in order):
day 1: chest, back, delts, 10min HIIT treadmill
day 2: triceps, biceps, forearms, 10min HIIT treadmill
day 3: quads, calves, abs, 10min HIIT treadmill
day 4: chest, back, delts, 10min HIIT treadmill
day 5: triceps, biceps, forearms, 10min HIIT treadmill
day 6: quads, calves, abs, 10min HIIT treadmill
day 7: rest day

notes:
- i only rest 10-20secs between sets. sometimes i superset them
- i did fasted cardio in the morning. HIIT for 15mins at San Carlos Heights
- i missed those cardio a lot of times, becoz of the weather or i was just too lazy
- i do this in my room instead:

3sets of 30reps





Here's the result:


Before: 09/22 --- 166lbs, 17.7% body fat



After: 11/08 --- 150lbs, 13% body fat





that's all i could think for now, questions are welcome

P.S. perhaps you might wanna know, i'm now back to 160lbs in just a week. i can't believe it myself either. but it makes sense coz i really pigged out on junkies last weekend. like i haven't eaten for months

[piolo_askal]

@ravelcop: OT lang gamay, how do you mesure your body fat percentage?

[ravelcop]

@ravelcop: OT lang gamay, how do you mesure your body fat percentage?

i bought this skinfold caliper:

[iamnobody]

you are godlike...

[Sol_Itaire]

impressive!

but how do you maintain that?

[ravelcop]

impressive!

but how do you maintain that?

i'll just keep a healthy lifestyle.

- healthy diet
- exercise
- enough rest

[goryo13]

nice one bro.. good job!

takes lotsa balls to do what you did... posting your before and after pics. your body is definiltely ideal for packing muscles cos it ain't packing fats on your before pic... i bet you have good metabolism, right?

nice abs. your upper peck and arms could use a little size. can't see you wheels though.

working out six days a week is kinda crazy but you pulled it off.. must have plenty of time in your hand, eh? so, essentially your goal was to bulk then cut? i'm on a bulking program now cos i'm trying to get past a certain weight plateau... gotta up the calories to be strong and recover quick... still a mountain ahead to overcome.

i'm hoping to get past the plateau so i can do what you did... maybe, fingers crossed, before summer, finally maka suway kog "cutting." LOL

[P-Chan]

nice one bro

[lamiko]

bai improve pa gamay hehehehe

[ravelcop]

thanks sa comments.

it was only late July when i planned this things out. it was triggered by a proposed barkada outing on November 8th. so i only had over 3months left to fit my bulk and cut program. i bulked up for about 2 months and started cutting afterwards. that's why i wasn't able to size up. but it's ok, atleast i now know how to do things the right way. right now, im bulking up again, then cut after 3months to welcome the summer.

about the 6day workout per week, i wasn't really had plenty of time. i just managed it well. i still work 8hrs a day. i created a good mindset about my goal. i made a lot of sacrifices and i never regretted them. although it wasn't really a big transformation, but it's more of how you disciplined yourself to achieve your goal. atleast now i know how determined i am whenever i want something. not just some average person complaining about how they want to improve their body and not actually doing anything about it.