Krieger's burning & cutting
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Krieger's burning & cutting - 8/5/2007 11:55:33 AM
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Krieger
Posts: 96
Joined: 5/14/2007
Status: offline
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Now that I packed some mass, I have my levels of motivations dropping as I noticed my belly increasing. So I'm with a new motivation for a major cut - I will use every weapon I have in my reach!
The Plan for Cutting
Let's cut the chase and run into it:
I want to lose 1 kg fat/week, 6 kg in 6 weeks.
It's sounds pretentious, but this will keep me motivated and I will do my best to achieve this magical number.
The Weapons
Ephedrine: 30 mg pre-workout
L-Carnitine: 2 g upon waking, 2 g on lunch
Coffeine: 200 mg two times in the day
Green Tea: 1 Liter per day
Tea: all kinds of tea, whenever I feel like it
multivitamin
zinc
copper
magnesium
BCAA
Whey
Foods focus on:
broccoli
flaxseed powder
milk
lean meat
protein shake
eggs
olive oil
canola oil
peanut butter
NUTRITION:
3000 kcal/day
330g of carbs
230g of protein
(40 from aminos, 60 from whey)
85g of good fats
EXERCISES:
Workout 2days/week
Martial Arts Training 3days/week
Power-Sprinting 1day/week
Quick Cardio post-workout
Qi Gong for relaxation pre-bed
massages every now and then
One cheatday/week
I know that 2 workouts per week is very few, but I don't want to force my muscles so much that I can't do any other traning.
I will be following[link] http://www.t-nation.com/readTopic.do;jsessionid=59EF3746CCA4006B75C6E85DC6FDE6A2.hydra?id=795366This Waterbury program[/link], which seems to be a motivation kicker.
I'm starting tomorrow - if YOU have any advice or some knowledge of any addition to tear the fat off, PLEASE DO!
< Message edited by Krieger -- 8/5/2007 11:35:25 PM >
_____________________________
My Cutting Journal!
185 cm
93 kg
BF 14%
LBM 79 kg
MY CURRENTLY GOAL:
BF 10% at max!
LONG TERM GOAL:
BF = 8%
LBM 90 Kgs (11 more to go! let's go!)
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RE: Krieger's burning & cutting - 8/6/2007 8:57:41 PM
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Krieger
Posts: 96
Joined: 5/14/2007
Status: offline
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Monday, Augusth 7th
I feel very good... very alert and relaxed.
Diet: Not so good. I didn't have many food here, and I have to buy whey and albumin. I'm only with aminos. Also, I drank close to 1 liter of green tea.
Exercises: At night I really had my heart beating quickly while I did some exercises on the beach... basketball, some chin ups,push ups, a little sprint...
Though I feel good and motivated, I need to fix my diet. I ate less then I should.
_____________________________
My Cutting Journal!
185 cm
93 kg
BF 14%
LBM 79 kg
MY CURRENTLY GOAL:
BF 10% at max!
LONG TERM GOAL:
BF = 8%
LBM 90 Kgs (11 more to go! let's go!)
(in reply to Krieger)
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RE: Krieger's burning & cutting - 8/6/2007 10:12:10 PM
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IBendBarbells
Posts: 3685
Joined: 6/21/2006
Status: offline
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your suppliments actually scare me... I have no advice besides please don't have a heart attack.
_____________________________
--Ninja spy of the Emancipation Detoxification.--
"Man.. It feels good when alot of losers are around. "
Every man has his strong points.
In a party full of average fish the sharks really stand out.
With the way things are going Ill be 240 by March 2010
Short term goal - 215lbs 10% BF
New Scale weight - coming soon.
(in reply to Krieger)
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RE: Krieger's burning & cutting - 8/7/2007 5:43:34 PM
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Krieger
Posts: 96
Joined: 5/14/2007
Status: offline
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Hahaha don't worry man.
This is certainly a risk, but only in elevated doses.
Actually I can't take this much coffeine, because gives me stomach ache, so I'm only with green tea.
_____________________________
My Cutting Journal!
185 cm
93 kg
BF 14%
LBM 79 kg
MY CURRENTLY GOAL:
BF 10% at max!
LONG TERM GOAL:
BF = 8%
LBM 90 Kgs (11 more to go! let's go!)
(in reply to IBendBarbells)
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RE: Krieger's burning & cutting - 8/27/2007 7:49:31 AM
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Krieger
Posts: 96
Joined: 5/14/2007
Status: offline
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Due to fixing life problems, only now I can fully commit myself and focus on my program.
My stats are:
Height: 185 cm
Weight: 95.4 KG
BF: 19%
LBM: 77 KG
Here's the diet formula:
BMR: 2033
TDDE = 2033 * 1,8 (hardcore boxing and weightlifting)
TDDE = 3660 cal
Lose weight by dropping 500 cal in each day (total 3500 cal a week or one pound)
3160 cal/day
I will keep the first ratios to simplify.
_____________________________
My Cutting Journal!
185 cm
93 kg
BF 14%
LBM 79 kg
MY CURRENTLY GOAL:
BF 10% at max!
LONG TERM GOAL:
BF = 8%
LBM 90 Kgs (11 more to go! let's go!)
(in reply to Krieger)
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RE: Krieger's burning & cutting - 9/24/2007 10:26:56 AM
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Krieger
Posts: 96
Joined: 5/14/2007
Status: offline
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Okay now, I got really serious about it only in the last week, so I will make an update here.
Actual Stats:
Height: 185 cm
Weight: 97 KG
BF: 19.12%
LBM: 78.4 KG
So it seems like better than the last time...
I have really hard time counting calories, so right now I'm focusing on eating 200g of protein everyday (and that's enough to be stuffed all the time with little bit of carbs and fats).
I don't take all that ephedra really, usually only 15g before boxing and it's enough for me to keep the energy during all the intense training.
I'm doing HST MWF 2x a day and that's a gold mine I found - HST will not interfere with my boxe training because the intesity is not much, and it will help to preserve as much muscle as it possible - and doing it two times a day in workout days helps me cutting more calories.
After no significant drop weight in one week I've decided to cut all the juices I was drinking, I will only drink water and light milk now. I will also do more boxe trainings.
I plan like:
MONDAY - boxe 1 or 2x
TUESDAY - HST 2x
WEDNESDAY - boxe 1 or 2x
THURSDAY - HST 2x
FRIDAY - boxe 1 or 2x
SATURDAY - HST 1x
I will keep this and check after one week if I'm cutting too much and look for muscle loss if any to reduce the cardio.
(in reply to Krieger)
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RE: Krieger's burning & cutting - 11/20/2007 3:57:56 AM
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Krieger
Posts: 96
Joined: 5/14/2007
Status: offline
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Update
I'm still cutting, now more severe on a Ketogenic Diet.
This first week I'll be eating no carbs (20g max daily).
I had a time off for two weeks from weightlifting and boxing, since it was taking its toll in heavy training. I dropped boxing, I'm adding guerrila cardio, and I'm back into weight training - HST Max-Stim style. My workout yesterday was a killer - I definitely felt that the lack of carbs drop my performance for about 70%  Now I see how much I love carbs... but I'll resume this cutting on ketogenic diet.
Next week - when I will be eating some carbs - I will be doing the 300 Spartan workout in off days, for those who don't know is a Steve Maxwell's program to (joint and bodyweight) strength, flexibility and condiotioning that will help me stay lean and solid.
My actual stats are:
Weight 93kg
BF 14.65% (J/P 3)
LBM 79.37
_____________________________
My Cutting Journal!
185 cm
93 kg
BF 14%
LBM 79 kg
MY CURRENTLY GOAL:
BF 10% at max!
LONG TERM GOAL:
BF = 8%
LBM 90 Kgs (11 more to go! let's go!)
(in reply to Krieger)
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RE: Krieger's burning & cutting - 1/9/2008 12:24:22 AM
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Krieger
Posts: 96
Joined: 5/14/2007
Status: offline
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One week after starting the keto diet I hurted my foot tendons so I had a cast in it for 3 weeks and I still can't run or do leg intense works. So basically I went out from the diet. I will be back next week to dieting to cut down.
Here are my actual stats:
Weight 94 kg
BF 16.36% (J/P 3)
LBM 78.67 kg
I will start on reducing calouries and doing 5x5 for strenght, then when I'm about 12% I'll do Ultimate Diet 2.0 by Lyle Macdonald.
_____________________________
My Cutting Journal!
185 cm
93 kg
BF 14%
LBM 79 kg
MY CURRENTLY GOAL:
BF 10% at max!
LONG TERM GOAL:
BF = 8%
LBM 90 Kgs (11 more to go! let's go!)
(in reply to Krieger)
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RE: Krieger's burning & cutting - 1/14/2008 3:02:17 PM
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Krieger
Posts: 96
Joined: 5/14/2007
Status: offline
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Ok, here's an update for today measurements... tomorrow on fasting I might be doing again.
Weight 96 kg
BF 15.23 (J/P 3)
LBM 81.38 kg
Also I'm posting here my maxes for 5x5:
Maxes 5 reps
Bench 56 KG
Military Press 28 KG
Pendlay Row 44 KG
so
week 1/2/3/4
Squats ?
Bench 50/52/54/56
Military 22/24/26/28
Row 38/40/42/44
< Message edited by Krieger -- 1/15/2008 4:39:38 AM >
_____________________________
My Cutting Journal!
185 cm
93 kg
BF 14%
LBM 79 kg
MY CURRENTLY GOAL:
BF 10% at max!
LONG TERM GOAL:
BF = 8%
LBM 90 Kgs (11 more to go! let's go!)
(in reply to Krieger)
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