MVP's DC

Here it is: I'm trying DC, HIIT, and the keto for my cutting cycle.

I don't know my current body-fat but my goal is to get under 10%. Hopefully HIIT and the keto will do that for me. Here's the plan...

Workout A:
**Flat Bench
**Incline Bench
**Dips
**Chins
**Rows

Workout B:
**Squat
**OHP
**BB Curls
**Skull Crushers
**Stiff-leg deadlifts
 
50 reps or so of hanging leg raises post-workout. The keto diet is listed below.

Morning: 1.5 scoops of whey protein in milk with vegetable oil
Mid-Morning: 4 eggs, 1 slice of cheese, 2 strips of sausage
Evening: Tuna, mayo, peanut butter
Mid-Evening: Chicken, Cheese, Flaxseed oil
Night: ground beef with melted cheese

I know I need to increase the fat intake, any suggestions on healthy fats to include outside of more nasty oils I'll appreciate it.

10-15 deep breaths in between RP's and I'm going to try a progressive resistance approach. Haven't done cardio consistently in ages so I'm going to start out at 40 second jog/walk, 20 second sprint and start with 4 minutes and add 1 minute each day. Cardio performed at no consistent time (non-training days) although preferably at night when the the community's track is available.

No RP's for squats or rows and I'll begin with about 5-10lbs more than my 10RM and increase resistance each week. I'll be starting with light-weight. But wish me luck. I'll be using this until 2,010.

ACE-CPT, NASM-CPT, AFPA-Nutrition Consultant 

Drop the milk for breakfast. And if you like them, olives are a good source of fat and you get some fiber in there too.

Weight - 190lb 
BF% - Unknown 
Height - 5'11" 
Goals by new year? 
ATG Squat - 308lb 
Deadlift - 308lb 
Bench - 220lb

No, I'm keeping the milk. I know how nasty whey in water is.

ACE-CPT, NASM-CPT, AFPA-Nutrition Consultant 

I failed to eat clean today. Gave into Wendy's home style wraps.. wasn't much to choose from here at the house.. I'm going to head to the grocery store sometime tomorrow and get plenty of things for the keto.. I already bought a bit load of brown rice for the weekends.. I'm doing my carb-up day on Saturday and Sunday (that was the original recommendation)..

I'll still try to get around to HIIT tonight after lifting.

ACE-CPT, NASM-CPT, AFPA-Nutrition Consultant 

Whey in water is pretty bad Ill give you that...I hate it myself, but when I was cutting I made myself mix it with water and stomach it for the gains. Sort of have to take on that Its purely for fuel/energy and not taste mentality.

As far as good fats
 
Almonds/nuts
Cook your eggs in olive oil
Eat your tuna with olive oil
 
get rid of that vegitable oil and use olive oil lfor everything, and you should be set with good fats.

6'3"  @213

Squat 1x20x275

press:200, Deadlift:475, Bench:300, P.clean:235, Squat:385

"The only failure that is final is to stop trying to improve"

Thanks man. I guess I could try it in water and maybe just suck it down, I'm unsure if my carb intake is high enough to really be worried though.

I forgot all about almonds, that's a good suggestion. The tuna with olive oil and mayo is a good suggestion too. Thanks N$!

ACE-CPT, NASM-CPT, AFPA-Nutrition Consultant 

i dont really even remember last time i made my whey with milk.  I just see no need to really.  I mean if i'm taking it post workout, carrying around a gallon of milk would just be a pain when i can just go over to a water fountain. 

Another idea to consider would be to wait to like a week and a half instead of a week before carbing up just so you know your in keto.  It seems like sometimes when you first start it takes a little longer.

sunflower seeds are another good source of fat

Goals:
-Find more time to get to the gym..

Thanks Mav, that's a good suggestion regarding the sun flour seeds and the waiting a week to make sure you're in ketosis.

I believe you're doing or were doing a similar program...right? Mixing DC, HIIT, and the keto?

ACE-CPT, NASM-CPT, AFPA-Nutrition Consultant 

yeah pretty much from late feb till end of summer i was running all that.  I've slowly started adding carbs now to maintain pretty much maybe gain a little bit, but still stay cut.  

I've been running the DC for upper and then alternating a max effort and dynamic effort day for legs which has shown great results.  I like the upper lower split since it allows you to get in the gym pretty much every day and hit everything 3 times a week.  You hardly get sore off DC which is a reason you can hit upper 3 times a week.  some times if i do feel like im overreaching i'll take the weekend off or something and get right back at it

Goals:
-Find more time to get to the gym..

Make your shakes with Light Cream, LOTS of fat, zero carbs... Hazelnuts have a nice fiber content... Bread Chicken in Almond flour...

Hardway that is a brilliant suggestion! And cream doesn't gag you with disgusting taste either, excellent suggestion guys (and girl)! Thanks!

So I'm including almonds, olive oil, cream, and that should basically complete my fat intake.

I'm aiming for 2g of protein for every kg of bodyweight. So basically 1g of protein for every 2.2g of body-weight.. 40% of the caloric intake being from protein, 50% from fat, 10% from carbs.

2,500 calories is what I'm going to start with.. shouldn't put me in starvation mode.

ACE-CPT, NASM-CPT, AFPA-Nutrition Consultant 

i don't know why people think whey in water is so bad. i agree with mav i haven't used milk PWO in a long time. sometimes people just need to suck it up and make some sacrifices. i have a protein shake in water with olive oil every day and the taste really isn't that bad.

Hardway made a good suggestion though.

and MVP i would recommend just a 12 hr carb up. when i was in my keto cutting phase i would wake up early in the morning on my carb up day and do my depletion workout and start eating carbs around 10am and go through the rest of the day. i would say this is the optimal way to do things on a CKD cut.

two day carb ups just are not necessary if u are trying to cut IMO. and make sure u start the carb up with something really high GI (dextrose, maltodextrin)

Current: 19, 5'11", 190@7%

bench:305 squat:370(atg) deadlift:475
Goals: 4plate squat, 5plate dead

"obsessed is a word the lazy use to describe the dedicated"

I have two flavors of whey - cookies and cream from ON and then just a chocolate Wal-Mart brand, I think the chocolate is much better. I've tried it in water though and it gagged me. I just want to get under 10% body-fat and have decent muscle mass and stick with that. I mean 170lbs, 8%, bench- 300, squat- 400, deadlift- 500 that is plenty for me long-term.

ACE-CPT, NASM-CPT, AFPA-Nutrition Consultant 

honestly just chug the whey with water and you dont notice it working well.

I agree with the 12 hr carb up you really dont need much more than that to restore glycogen

Goals:
-Find more time to get to the gym..

OK so after some editing, this seems to be the diet.

7:00 AM- 1.5 scoops of whey protein with water and olive oil (optional cream)
10:00 AM- 3 eggs, 1 slice of cheese, sausage
1:00 PM- tuna, mayo, and olive oil
4:00 PM- chicken, cheese, almonds
7:00 PM- ground beef, cheese
10:00 PM- 1 scoop of whey protein with milk (for the casein) and optional cream

Totals to about 165g of protein and the rest should be made up of fats. Unsure of the fat intake but it should be significantly higher than the protein. The total calories add up to a little over 2,000... putting me in a deficit but enough to cut with.

I just went to the grocery store so the keto will start tomorrow morning. Today is my birthday though so definitely going to be cheat foods tonight

Due to a weird school schedule, workouts are on Saturday, Monday, and Thursday.

ACE-CPT, NASM-CPT, AFPA-Nutrition Consultant 

Getting ready to get in my first session. My training will usually be Monday's, Thursday's, and Saturday's. But I'm going to make an exception and train today for recovery issues and for studying issues tomorrow. I'm reading the NSCA tomorrow, going to try to take that exam pretty soon.

Will update with comments regarding DC and HIIT. Wish me luck.

ACE-CPT, NASM-CPT, AFPA-Nutrition Consultant 

DC | Day 1

Bench Press: 185lbs X 10 + 5 + 5

Incline Bench: 145lbs X 6 + 2 (need to decrease)

Parallel Dips: BW X 3 + 2 + 2

Chins: BW X 8 + 3 + 2 + 2

BB Row: 185lbs X 3 X 10

Comments:- Absolutely f***ing LOVE this! Felt awesome tonight. I thought 1 set wouldn't be intense enough but haha this is the best program yet... went a little too much on the benches and my shoulders, chest, and triceps were exhausted for inclines and dips but I won't play super-man next week haha... I start the full keto tomorrow with HIIT beginning after classes this week, definitely looking forward to this. I feel so pumped right now lol.

ACE-CPT, NASM-CPT, AFPA-Nutrition Consultant 

Pretty weird because today DOMS has gotten worse. Chest is pretty sore, lats are extremely sore, and biceps are pretty sore.

I just realized my biceps are imbalanced to due neglecting the opposing movement (skull crushers) and really need to focus on developing my triceps this cycle. I've included my routine pretty balanced.. surprisingly I'm not doing rows this cycle (hypocritical because I always demand rows be with any program benching is included)... but we'll see what happens.

Workout 1:
**Squat: 5 x 5
**BB Bench: DC
**Chins: DC
**Skull Crushers: DC

Workout 2:
**Squat: 3 x 3
**Incline Bench: DC
**Deadlift: 1 x 5
**BB Curls: DC

Workout 3:
**Squat: 3 x 5
**OHP: DC
**Chins: DC
**Weighted Dips: DC

ACE-CPT, NASM-CPT, AFPA-Nutrition Consultant 

Haven't updated, but here goes:

Squat:
235lbs x 5
235lbs x 5
235lbs x 5
240lbs x 5
245lbs x 5

Bench Press:
225lbs x 6 + 4 + 2

Chins:
BW + 20 x 6 + 3 + 2

Skull Crushers:
75lbs x 8 + 5 + 4

Workout was good. Doubt I'll ever quit DC, loving the results. I did about 20 seconds for my rest pauses today, next week will be 15 seconds for less weight, then the following week 30 seconds with more weight than today. The 225 really wore me out on bench, inclines on Wednesday separated them for more frequency and less volume.

ACE-CPT, NASM-CPT, AFPA-Nutrition Consultant 

MVP


Haven't updated, but here goes:

Squat:
235lbs x 5
235lbs x 5
235lbs x 5
240lbs x 5
245lbs x 5

Bench Press:
225lbs x 6 + 4 + 2

Chins:
BW + 20 x 6 + 3 + 2

Skull Crushers:
75lbs x 8 + 5 + 4

Workout was good. Doubt I'll ever quit DC, loving the results. I did about 20 seconds for my rest pauses today, next week will be 15 seconds for less weight, then the following week 30 seconds with more weight than today. The 225 really wore me out on bench, inclines on Wednesday separated them for more frequency and less volume.

Hey man. Glad you're liking your workouts. Just wondering here, how could you tell that the results are good so early?

5'8.1"
Age = 20 
started in February 16th 2007: 58kg (127.6lbs)
current : around 79-80kg (173.8lb-176lb)

Thanks.

You can just feel it. Pumps are much better, feeling much more tightness in muscles, my lifts feel like they are more challenging. During my previous workouts those sets just tended to ware me out and cause me to take longer. Now, just 1 set and you've challenged yourself with enough resistance, intensity, and volume that you served just enough microdamage for results.

While the gains haven't been significant, the mental increase in looking forward to consistency is enough to categorize it as one of my favorite workouts yet. My chin-up sets are what have impressed me the most, my lats feel like they're just getting in enough and you can just definitely feel the difference. I'd recommend DC to anyone now personally.

ACE-CPT, NASM-CPT, AFPA-Nutrition Consultant