Spring 2017 Cut

 

 

 

 

 

 

 

 

 

 

 

 

It is time! Time for a cut, that is. I spent two months doing a bit of a bulk, and I overshot by a few lbs, so it is time to trim down again. Follow along as I share my diet, exercise program, and supplementation during this cut.

 

NUTRITIONAL GOALS
Daily Calories: 1500-2000
Carbs: ~50g
Sugar: ~25g
Protein: ~200g

EXERCISE GOALS
Four workouts each week is a minimum, with 2-3 muscle groups per workout. I now have a gym membership, and there are lots of options for me, so that is great! Cardio will be kept to a minimum, since I am recovering from a pretty bad knee injury. Also, I will not put a lot of weight on my legs.

SUPPLEMENT GOALS
I am currently taking essentials like Creatine, Glutamine, Multi, Green Tea Concentrate, BCAA, and of course, Protein powder. I am adding some EVLUTION TRANS4RM to the lot. This is a fat burner I haven’t used before. I placed on order on bodybuilding.com on Saturday. It should get here anytime now.

Also, I just purchased the newest PWO on the market: Quake from SciVation. I got the large tub (40scoop) in Lemon Drop flavor. I used it for the first time yesterday and totally loved it!

I will try to add updates in here on a regular basis, as well as a more detailed weekly update with my progress.

Come along, will ya’?

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The first week of this cut is slowly coming to completion.
Happy to say that I stuck to my calorie-intake plan every single day.
I averaged 2000 every day, which is about a 15% deficit.
I also exercised every single day, except for Wednesday, which was a rest day.

Here’s a meal I had on Wednesday, with the following macros:
C:782 F:28g Cbs:0g Sg:0g P:134g
Grilled Pork, Boiled Eggs, Homemade Coleslaw

I also added a supplement to my daily routine.
This is the TRANS4FORM from EVLUTION Nutrition.
It is a thermogenic fat burner at 2 scoops a day.

WEEK #1 UPDATE

Average Daily Calories Consumed:
2000

Weight Lost:
– 6.2 lbs

Comments:
Happy Happy Happy

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WEEK #2 UPDATE

Average Daily Calories Consumed:
2000

Weekly Weight Lost:
– 0.1 lbs

Total Weight Lost:
– 6.3 lbs

Comments:
I’ve learned enough not to be worried about this
Will wait for a better drop next week

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This is now the third week of this cut.
I am on Spring Break and trying something new.
I will split my daily caloric intake into FIVE MEALS.
This means I will have to eat EVERY THREE HOURS or so.

This is quite different from what I usually do.
Due to my hectic schedule at work (school teacher), I end up not eating before 5PM. I will sometimes snack before then, but usually I won’t. I’ll then have 2-3 larger meals between 5PM and 10PM.

So far, I am ‘sort of’ liking this, but my stomach is used to larger meals. It does feel a bit strange to only eat some 350 cals at each sitting. A strange sensation but I kind of like it. Will keep this throughout the week and see how it feels.

Here’s an idea of a meal on this regime.
I had this on Monday (Sardines w/Green Peppers).
C:495 F:30g Cbs:2g Sg:1g P:50g


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Here is a sample of my daily log that I keep on bodybuilding.com/

Today’s log looks something like this:

Daily Log
Food • Exercise • Supplements

Friday, March 31, 2017
Spring Cut Day #20

FOOD
9AM
Protein Bars X2 (Pure Protein brand)

12PM
Boiled Chicken Thighs w/Carrots & Onion

3PM
Baked Chicken w/Dill Pickles

6:45PM
2 Boiled Eggs • Cheese Stick
Salami • Portobello Mushroom

9:30PM
1 scoop MuscleMilk Protein

Total Daily Macros:
C:1727 F:61g Cbs:62g Sg:21g P:221g

EXERCISE
ARMS & SHOULDERS @gym:

TRICEPS
Hanging Dips
X15 X15 X15 X15

Machine Extension
65lbsX12
75lbsX12
85lbsX12

Barbell Skull Crusher
40lbsX12
50lbsX12
60lbsX12

Dumbbell Overhead Extension
30lbsDBX12
35lbsDBX12
40lbsDBX6

BICEPS
Barbell Curl
40lbsX12
50lbsX12
60lbsX12

Dumbbell One-Arm Curl
15lbsX12
20lbsX12
25lbsX12

Machine Curl
25lbsX12
45lbsX12
45lbsX12

SHOULDERS
Barbell Military Press
40lbsX12
60lbsX12
80lbsX12

Machine Press
98lbsX12
118lbsX12
138lbsX12

Machine Deltoid Raise
85lbsX12
95lbsX12
105lbsX12

Dumbbells Shrug
70lbDBsX12
75lbDBsX12
80lbDBsX12

*this workout took 54 minutes

Daily FitBit Dashboard:
11,292 Steps • 8 Floors Climbed • 3,836 Calories Burned

♫ Movie Theatre ♫
saw “The Boss Baby” with the kids

SUPPLEMENTS
Champion Performance Creatine: 1 scoop
Champion Performance Syn Matrix: 1 scoop
Champion Performance Omega3: 2 capsules
SciVation Flexatril: 3 tablets (finished 2nd bottle)
SciVation XTend BCAA Tangerine: 2 scoops (love this flavor!)
Scivation Quake Lemon Drop: 2 scoops
EVL Nutrition TRANS4ORM: 2 scoops
Kirkland Multi: 1 tablet
Kirkland Vitamin C: 1 tablet
Kirkland Glucosamine/MSM: 2 tablets
BB Foundation Series Green Tea Extract: 2 capsules

COMMENTS
3rd week of Spring Cut coming to a close
Weighing on Sunday morning
Hoping for some movement on the scale
Finished 2nd bottle of Flexatril
Will take a break from it and see what happens
Thanks for reading my log

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WEEK #3 UPDATE

Average Daily Calories Consumed:
1600

Weekly Weight Lost:
– 1 lbs

Total Weight Lost:
– 7.4 lbs

Comments:
Not too bad
Doing Intermittent Fasting this week, for some variety

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ONE MONTH UPDATE

Weight Update:
– 7.8 lbs

Waist Inches Update:
– 1.6″

Comments:
Very Happy With Results So Far

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SIX WEEKS UPDATE

Weight Update:
– 9.8 lbs

Comments:
Slowly but surely

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60 DAYS UPDATE

Weight Update:
I’ve basically maintained my weight
No additional loss
Not very happy with the results
Will continue cut for at least one month

Comments:
Life goes on
I would like to drop more weight though

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Brief Workout & Meal Update

Thursday, May 11

Had a great PULL/HIIT workout, followed by a tasty PostWorkout meal:

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End of Spring Cut

This cut lasted approximately two months.
I went up and down on the scale, but I lost some 14 lbs.
Not too shaggy.

I will now focus on a more long-term approach, a more body-recomposition manner of dealing with my diet.

Yesterday was Mother’s Day.
We celebrated and had an awesome day.
Here are some shots from the restaurant meal.

THANK YOU FOR FOLLOWING ALONG AND FOR YOUR ENCOURAGEMENT.

no… I didn’t eat the pasta in there… I hate pasta.

Again, thanks for following along with this cut.
Cheers!

15 Commentsto Spring 2017 Cut

  1. Selena says:

    Food looks good.
    You sure you’re doing a cut? 🙂

    • NoCarbsNoSugar says:

      Thanks, Selena.
      Yup, this is a cut.

      One doesn’t have to starve themselves on a cut, ya know…

      🙂

  2. paper links says:

    One week into the cut…
    How are you feeling?
    Did you lose any weight?

    • NoCarbsNoSugar says:

      I just added an update a couple minutes ago.
      Look above.
      I lost 6.2 lbs in the first week.
      Feeling awesome!

  3. TankTop Amy says:

    Nice work on your cut so far.

  4. Selena says:

    Sardines?
    No, thanks!

    *barf 😀

  5. High Kick says:

    I like Sardines.
    The lemon juice was a good touch in there.

  6. ChiFitCross says:

    Nice workout up there.
    Like your FitBit log!

  7. BuffLifta says:

    You almost done with this cut?

    • NoCarbsNoSugar says:

      I think so.
      I’m ok with the results.
      Some 14 lbs down.
      Will focus on more of a recomposition effort, a more long-term thing, and see where that takes me.

  8. CraigsListDude says:

    Nice job on this cut.
    Good luck as you move forward.

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