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Old 14-05-2007, 08:47 PM   #1 (permalink)
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pls evaluate my current progress!
Hey guys,

I've just started week 7 of my cutting diet, I have lost 5kg and 2" from my waist.

Weight: 84kg (-5kg)
Waist: 34.75 (-2")
Arms: 15" (-0")
Quads: 25" (-1")

Here is an example of a (low) non-training day

06:30: Wake 5g Glutamine
40mins cardio
09:00: 2 Scoops Whey, 50g Natural Peanut Butter, 50g Oats, 1tsb UDO's Oil
12:00 50g Quinoah + 1 tin tuna
14:00 200g Chicken Breast, Salad + 2tsb Olive Oil
16:00 2 Scoops Whey, 30g Mixed Seeds
19:00 200g Lean Steak 60g Broccoli
21:30 4 Whole Eggs + 2 whites

4 litres of water per day

Medium days I have 70g oats at 0900 and 60g of Basmati Rice + 200g chicken at 1400hrs and high days I aim for 400g+ of carbs (not all clean but hey ho)

Supplements
Clen
ECA
(cycled every 2 weeks)
Fish Oils (8000mg) per day
Multivitamin

I want to lose another 2" from my waist by the end of June, is this a tall order d'ya reckon?

I've reached that nasty midway point where although you can see results, you seem to be convinced that you are exactly the same as when you started (I've had no comments despite losing 5kg) and there must be something that you can do to speed the process up.

Please offer any constructive criticism.

Cheers,

Jock
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Old 14-05-2007, 10:07 PM   #2 (permalink)
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Re: pls evaluate my current progress!
Well done so far, diet looks very good. How tall are you and what cardio are you doing? Got any before/after pics?
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Old 14-05-2007, 11:26 PM   #3 (permalink)
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Re: pls evaluate my current progress!
Cario is low intensity bike 4 times a week, I have recently started doing HIIT 8 20second sprints with 4 minute recovery, which I'm hoping to get down to under a minute by the time pre-season starts in July.

I'm 5'9 but I'll be looking to improve on flexibility, explosive power rather than purely asthetics.
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Old 14-05-2007, 11:48 PM   #4 (permalink)
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Re: pls evaluate my current progress!
Quote:
Originally Posted by Jock View Post
Hey guys,

I've just started week 7 of my cutting diet, I have lost 5kg and 2" from my waist.

Weight: 84kg (-5kg)
Waist: 34.75 (-2") Oink oink Porky lol Your slimmer than me now!!
Arms: 15" (-0")
Quads: 25" (-1")

Here is an example of a (low) non-training day

06:30: Wake 5g Glutamine
40mins cardio
09:00: 2 Scoops Whey, 50g Natural Peanut Butter, 50g Oats, 1tsb UDO's Oil This meal is 50% fat, good fats of course! plus its over 800 cals which is a lot in one sitting if you are cutting, I would spread these cals around a bit, add the Udos to the next meal below.
12:00 50g Quinoah + 1 tin tuna Its spelt Quinoa! :doh: and pronounced keenwa! :smoke:
14:00 200g Chicken Breast, Salad + 2tsb Olive Oil
16:00 2 Scoops Whey, 30g Mixed Seeds
19:00 200g Lean Steak 60g Broccoli
21:30 4 Whole Eggs + 2 whites

4 litres of water per day Someones gonna need a tinkle! :rain:

Medium days I have 70g oats at 0900 and 60g of Basmati Rice + 200g chicken at 1400hrs and high days I aim for 400g+ of carbs (not all clean but hey ho)

Supplements
Clen
ECA
(cycled every 2 weeks)
Fish Oils (8000mg) per day
Multivitamin

I want to lose another 2" from my waist by the end of June, is this a tall order d'ya reckon?

I've reached that nasty midway point where although you can see results, you seem to be convinced that you are exactly the same as when you started (I've had no comments despite losing 5kg) and there must be something that you can do to speed the process up.

Please offer any constructive criticism.

Cheers,

Jock
You could do another smaller cardio session in the evening, after training of 25mins but mate 5kg in 7 weeks is excellent, stop second guessing yourself, you are doing fine. What you are doing is working, personally I wouldn't change a thing, but the minor observation above and the extra cardio suggestion may help.

Your diet is low, medium and high carb, cycled, but it is high fat (good fats), as much as 50%, perhaps swapping this out for some more protein would help through thermogenisis? But I am not a fan of long term high protein diets mate, also clean up those carbs on high carb days, but you knew that of course.

hth

SD
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Old 15-05-2007, 12:11 PM   #5 (permalink)
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Re: pls evaluate my current progress!
Thanks for your support and thoughts Doc!!
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