When I started my cut, I dropped volume down by changing sets to 3x5 or 3x7, but increased the weight, and still tried to make weekly improvements. Thursday/Sunday: LEGS/ABS: Squats, Romanian Deadlift, Leg Press, Back Extension, Leg Curls, Single Leg Extension, Calf Extension, Hanging Leg Raises (all 3x10, except abs, where I'd do 4x15) Wednesday/Saturday: ARMS/SHOULDERS: Military Press, Standing Barbell Curl, Weighted Dips, Cable Raise, Hammer Curls, Tricep Pushdowns, Barbell Shrugs, Standing Wrist Curls, Reverse Wrist Curls (all 3x10) Tuesday/Friday: CHEST/BACK: Bench, Weighted Pull-ups, Incline Bench, Rows, Low Cable Cross, Deadlift, Machine Flys, all 3x10 (except deads which I did 4 warm up sets of 5 reps ramping up the weight, and one work set of 5 reps). It's almost like PPL, in that there's three different days that you perform twice a week. By the end of the day, I felt like such a fat slob, that I was almost eager to get back on track with my regular diet for the week.įor the majority of the past year, I've been sticking to a modified version of Arnold's 6-day volume routine. I don't know if they really did anything for me from a metabolic standpoint, but it definitely helped psychologically. About halfway through, I began experimenting with weekly refeed days, set at about 20% over maintenance, and around 550g carbs. I also tried to consumer at least 30g of fiber every day, through oats, Fiber one cereal, sweet potatoes, whole grain bread, and green veggies. I set protein at 1g/lb, and as long as I hit that for the day, I didn't put too much focus on my carb/fat split, although on average, I tended to eat lower fat (50-60g) and higher carbs (220-240g), which I definitely feel has taken a toll on my hormones. Again, nothing too crazy to mention as far as food selection, just eating less of it.
I weighed, measured, and tracked all of my food in the My Macros+ app (which I'd highly recommend).įor my cut, I brought my calories down to about 2100, and kept them there for the entire 16 week period. Nothing too crazy to mention as far as food selection. My calories fluctuated between 2900 calories and 3050 calories throughout my bulk. I tracked my daily weight in an Excel spreadsheet, and used trends/weekly averages as a way to monitor progress and adjust calories as needed. My TDEE was estimated at around 2650 kcal (I'm a server in a restaurant and lift 6 days a week, so I figured it could've been at least somewhat accurate), so I initially set my bulk at 2950 kcal, aiming for a gain of 0.5 lbs/week. I realized that if I wanted to build muscle, there were more optimal routes. I did actually enjoy it for a while, but the cravings and impact on my social life began to take its toll. I wasn't keeping track of calories, but erroneously bought into the "metabolic advantage" of low carb high fat diets, aka making fat bombs, covering everything in butter, eating beef by the pound etc. Prior to starting my bulk, I had been following a strict ketogenic diet for the previous 4-5 months. For the sake of this post, I'll focus solely on what I've done the past year, but will include pictures/information of what I've done in the past leading up to today in this album here. I've been going to the gym on/off for years and have tried many different diets (low carb, Paleo, keto etc.) and routines (bro splits, Stronglifts 5x5, 4-day splits etc.), but have never found more success than when I started religiously tracking macros/body weight, weighing out my food, and sticking to a 6-day bodybuilding oriented routine. This past year has been a real learning experience, but I have never felt more motivated and in control of my training and diet. Hey everyone! Today marks 16 weeks since I began my first "real" cut, thus signalling the end of my first controlled bulk/cut cycle. See the Related Subreddits section for other popular fitness-related subreddits.General Posting Guidelines (click for more info): No Questions Related to Injury, Pain, or Any Medical Topic
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