ok so i am currently cutting, i am 6' 3" and 246lbs @ ~19-20% bf. I have been losing a steady 1-2lbs per week, i.e. 2 months ago I was 268lbs.
here's my diet:
MEAL #1
3 whole eggs(sometimes with spinach and/or cheese)
2 slices wheat toast or a smaller portion of homemade bread
MEAL #2
tuna with light mayo and lettuce on half of a pita
MEAL #3
some kind of protein with vegetables
MEAL #4
PWO shake
MEAL #5
eggs or tuna(same as above)
MEAL #6
pre-bedtime shake(isolate and water), sometimes a spoonful of peanut butter to take the edge off of any hunger
ill also post my training schedule:
Each week consists of, 2 or 3 HIIT running sessions. Below is my lifting schedule:
DAY #1 LEGS and CHEST:
Front Squat superset w/ Squat
24" one-leg box jumps
DB Lunges
Incline Barbell Press superset Incline DB Flys
DAY #2 FULL BODY CIRCUIT
I usually make these up as I go along, but here are a couple sample workouts of the kind of exercises I would do:
---------------
the 300 workout
# 25 pull-ups
# 50 deadlifts at 135 pounds
# 50 push-ups
# 50 box jumps with a 24-inch box
# 50 "floor wipers" (a core and shoulders exercise at 135 pounds)
# 50 "clean and press" at 36 pounds (a weight-lifting exercise)
# 25 more pull-ups -- for a total of 300 rep
My BEST TIME: 19:20, although I do have to use the assisted pullup machine with about 70 lbs on there
------------
Below is one set, my goal is to be able to do 3 sets. So far I've gotten 2 total sets in just under an hour because it is brutal.
Deadlift at 135 pounds - 25 reps
Barbell Rows at 135 pounds - 10 reps
Barbell Press at 135 pounds - 12 reps
Hang Cleans at 135 pounds - 15 reps
Squat Jumps - 30 reps
Mountain Climbers - 60 seconds
Plyo-Pushups - 10 reps
Renegade Rows - 10 reps
Incline Situps - 25 reps
and 5 other similar lifts but you get the point. this one is absolutely brutal, i cant move for at least 15 min after this and ive only managed 2 sets so far in 43 minutes.
DAY #3 - BACK
Deadlifts triple superset with pullups and horizontal rows
Barbell Rows superset with One Arm DB Rows
Pulldowns or Chinups superset with sitting cable rows
DAY #4 Full Body CIRCUIT(see above)
DAY #5 SHOULDERS and some CHEST
Military Press superset w/upright rows superset with seated DB shrugs
Arnold Press superset w/ Rear DB Lateral Raises
Incline DB Press superset with Flat DB Flys
After each lifting session I incorporate some kind of heavy bag training. I will throw in some calisthenics inbetween rounds, like 1min 30 sec heavy bag rounds with weighted squat jumps, pushups, and ab work right after. 45 sec rest, then repeat 3-7 times depending on how beat I am from lifting.
My rep schemes are different every single week, ranging from 12-10-8-6-8-10-12 to 6x6, 8x3, 15-12-10-8, 5x8, 5x10, etc. with exactly 1 minute rest between sets.
I take Xtend BCAAs before and during my workouts which has helped increase my stamina tremendously. Also taking CEE, taurine, B6, and a multi.
I can't say that I'm not seeing results, because I am, but my body just doesn't reflect all this hard work I'm doing. My problem area is my gut and chest for sure. I'll try just about anything, so thanks for the advice in advance, and thanks for reading all that if you've gotten this far.
here's my diet:
MEAL #1
3 whole eggs(sometimes with spinach and/or cheese)
2 slices wheat toast or a smaller portion of homemade bread
MEAL #2
tuna with light mayo and lettuce on half of a pita
MEAL #3
some kind of protein with vegetables
MEAL #4
PWO shake
MEAL #5
eggs or tuna(same as above)
MEAL #6
pre-bedtime shake(isolate and water), sometimes a spoonful of peanut butter to take the edge off of any hunger
ill also post my training schedule:
Each week consists of, 2 or 3 HIIT running sessions. Below is my lifting schedule:
DAY #1 LEGS and CHEST:
Front Squat superset w/ Squat
24" one-leg box jumps
DB Lunges
Incline Barbell Press superset Incline DB Flys
DAY #2 FULL BODY CIRCUIT
I usually make these up as I go along, but here are a couple sample workouts of the kind of exercises I would do:
---------------
the 300 workout
# 25 pull-ups
# 50 deadlifts at 135 pounds
# 50 push-ups
# 50 box jumps with a 24-inch box
# 50 "floor wipers" (a core and shoulders exercise at 135 pounds)
# 50 "clean and press" at 36 pounds (a weight-lifting exercise)
# 25 more pull-ups -- for a total of 300 rep
My BEST TIME: 19:20, although I do have to use the assisted pullup machine with about 70 lbs on there
------------
Below is one set, my goal is to be able to do 3 sets. So far I've gotten 2 total sets in just under an hour because it is brutal.
Deadlift at 135 pounds - 25 reps
Barbell Rows at 135 pounds - 10 reps
Barbell Press at 135 pounds - 12 reps
Hang Cleans at 135 pounds - 15 reps
Squat Jumps - 30 reps
Mountain Climbers - 60 seconds
Plyo-Pushups - 10 reps
Renegade Rows - 10 reps
Incline Situps - 25 reps
and 5 other similar lifts but you get the point. this one is absolutely brutal, i cant move for at least 15 min after this and ive only managed 2 sets so far in 43 minutes.
DAY #3 - BACK
Deadlifts triple superset with pullups and horizontal rows
Barbell Rows superset with One Arm DB Rows
Pulldowns or Chinups superset with sitting cable rows
DAY #4 Full Body CIRCUIT(see above)
DAY #5 SHOULDERS and some CHEST
Military Press superset w/upright rows superset with seated DB shrugs
Arnold Press superset w/ Rear DB Lateral Raises
Incline DB Press superset with Flat DB Flys
After each lifting session I incorporate some kind of heavy bag training. I will throw in some calisthenics inbetween rounds, like 1min 30 sec heavy bag rounds with weighted squat jumps, pushups, and ab work right after. 45 sec rest, then repeat 3-7 times depending on how beat I am from lifting.
My rep schemes are different every single week, ranging from 12-10-8-6-8-10-12 to 6x6, 8x3, 15-12-10-8, 5x8, 5x10, etc. with exactly 1 minute rest between sets.
I take Xtend BCAAs before and during my workouts which has helped increase my stamina tremendously. Also taking CEE, taurine, B6, and a multi.
I can't say that I'm not seeing results, because I am, but my body just doesn't reflect all this hard work I'm doing. My problem area is my gut and chest for sure. I'll try just about anything, so thanks for the advice in advance, and thanks for reading all that if you've gotten this far.
