Cutting Season 2 Episode 1 – 18% Body Fat
Remember the cutting season 1 series? Well, it’s that time again. So here’s the 2nd season.
Alright so in the last couple of months, I messed up pretty bad. I did a dirty bulk which lasted roughly 10 weeks and I gained around 20 pounds, most of it fat. I’ve written in more depth about this bulk over here.
To summarize, I started at about 184-185 pounds and 12% body fat and stopped bulking at 205 and 18-19% body fat, which means that I put on around 15 pounds of fat and maybe 5 pounds of muscles over a period of 10 weeks. After that I’ve been maintaining for 4-6 weeks.
Those are the stats. Now let’s see what the plan is.
The scope is to get leaner of course, but this time I am going to have to split my cut into two stages with 2 weeks break between them – the time I will be on holiday, which means time off from the gym and from the diet).
Therefore, the structure of this second cut will be more or less the following:
- Stage 1: 3 weeks of cutting
- Holiday break: 2 weeks
- Stage 2: 9 weeks of cutting
This should result in a net fat loss of about 20 pounds over a period of 12 weeks, or at least that’s the plan.
My estimations are based the figures from the previous during which I lost 15 pounds over a period of 14 weeks, but I am hoping to perform better this time.
I know these are all just some guesstimated numbers, but you need to have a goal and why not make it as realistic as possible.
That being said, here’s a summary with the starting and proposed ending point:
|Starting point (18 July)||Target (23 October)|
|Weight: 92.7 kg / 204.4 lbs||Weight: 84 kg / 185 lbs|
|Body fat: 18-19%||Body fat: 10%|
By the time I’m done cutting I will maybe do a two year transformation, because it will be nearly 2 years since I started training. It’s unbelievable how fast time flies guys.
With that in mind here are the stats so far (1.5 weeks into it, so half way through first stage).
|Starting point (18 July)||Current stats (28 July)|
|Weight: 92.7 kg / 204.4 lbs||Weight: 91.6 kg / 202 lbs|
|Body fat: 19%||Body fat: 18%|
|Waist size: 94 cm||Waist size: 90 cm|
From the numbers above you can tell that at least half of the weight I lost was water weight and glycogen, as a result of two main changes in my diet: less carbs and less salt intake. Of course I am eating fewer calories as well, but the so called ‘whoosh effect’ is mainly a result of lower carb intake.
Because of the large amount of water weight the initial body fat measurement might be a little off.
Calories and macros stuff
I am not going to waste your time here and I’m just going to give you the average numbers:
- Calories: 2,200 kcal
- Macro split: 150 p / 230 c / 70 f
Those are daily averages.
My diet hasn’t been that strict, the fats are a bit high. That’s mainly because I attended at least one social event each week and I did enjoyed my meals, I am not going to lie.
I am doing 5 days split again, which means I am able to concentrate on a single muscle group or two smaller muscles each day.
This allows me to do as much as 15 – 20 sets per workout and I also throw about 3 sessions of HIIT cardio after my weight lifting.
Training intensity is quite high as well for all muscle groups. You know that maintaining your strength is very important when cutting and that’s what I am trying to do.
On top of that I added quite a bit of cardio – about 3-4 sessions per week. Usually I alternate by cardio training between long and steady pace sessions such as incline walking for 30-40 minutes and short 12-15 minutes of HIIT.
According to the studies available, it seems that HIIT is more efficient for fat loss though and it is obviously more time efficient as well. So, if you like doing it or don’t have a whole lot of time to spend in the gym, HIIT is a great way to boost your caloric expenditure when cutting.
That’s about it for now, you’ll hear from me on the next update which will probably be end of August – beginning of September.