What’s up guys and gals, good to have you here on the blog and I am very excited to share this post wih you. This is the the first one in a mini-series on which I take you through my 8 weeks cutting program. The Winter Shredding as I call it because it will end just before the winter Holliday’s.
So let’s start off by looking at my current stats.
- Weight: 201 pounds
- Waist: 39 inches
- Body fat: 18-19 %
This is what I’m working with. The cut is going to be 8 weeks long and my goal is
to get lean enough to see my abs. Right know I am at about 18-19% body fat and I can barely see my upper abs in good lighting.
Here is a picture of my physique at this point in time.
As you can see my mid section is quite fucked up. I hold alot of fat in my mid area, in the lower abs to be more specific. Also, there is no or very little separation action going on.
My goal is to get lean enough to see my abs in good lightning. I’ve never seen my abs so this would be quite an accomplishment for me. My guess is that I need to get to 10-12% body fat, so that means that I need to strip off 20 pounds and get down to 180 lbs.
So, to sum things up the goals are:
- Weight: 180 pounds
- Body fat: 10 %
Now that we have a target, let’s see how on earth I am going to get things done.
I love making plans, so this is the fun part. There are going to be two important factors here – one is nutrition and the other one is training. Both have to go hand in hand so that I lose mostly fat and minimize any muscle loss.
Right now from my calculations and observations I need about 2,100-2,200 calories to maintain my current form. If you want to know more about determining your daily caloric needs accurately check out this article.
I am going to cut back in calories so that I take in about 1,600 calories a day. On top of that I am also going to track my macros and try to hit a 40-40-20 distribution – 40% protein, 40% carbs and 20% fats.
I usually have a hard time keeping my fat intake low, so this will be a challenge. Notice that I will keep my proteins relatively high – this should help minimizing muscle loss.
Drinking a little bit of extra water is also on the menu.
One very important thing I am going to add to my cut is intermittent fasting. This has helped me a lot in the past (I went down from 245 lbs to under 200 lbs with it) so I am going to start doing that again. For those of you that don’t know what IF is – it is a way of arranging your meals so that you have an eating window and a fasting window, with the fasting window being bigger than the eating window. Personally, I fast for 16 hours and then I have 8 hours of the day to eat my meals – usually just two meals or two meals and a snack – but there are a lot of variations you can do.
For more indepth information about intermittent fasting just do a Google search or check out Radu’s article right here.
Training will consist of a push-pull-leggs split. I have my push days on Monday and Thursday, my pulls days on Tuesday and Friday, and Wednesday is a leggs day. Saturday and Sunday are rest days. As you can see I hit everything twice a week, except my leggs which get worked out just once a week.
On top of the weight training I also do a little bit of cardio – 4 sessions of about 12-15 minutes each week.
The volume is moderate, nothing crazy as I am in a deficit right now. I do about 16-18 sets per workout in like 40 minutes and then I do my cardio. So 1 hour in the gym in total.
That’s about it, I am looking forward to it and I hope to see great results. Will keep you posted. Let the cut begin.
Over and out,