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okay i would load up on the greens and fruits then
Approved Log My Cut Cycle Log: Road to 200lbs or less! My first cut ever.
- Thread starter kcates
- Start date
Definitely like seeing the mobility trianing in the session
@kcates Amazing numbers....diet looks good.......
LevButlerov
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110% you will not be in the hospital after 36 hours no food lol come on
Congratulations
EVO family support for you @kcatesthats exciting ! high protein and low carbs, love it.
Clean food is what I like here more carnivore.
Perfect cardio today, and very smart you hit the protein bar for sweet cravings. You get cravings on tirzepatide?
That is awesome. My man. I'm proud of you. You're putting in so much effort in this log and being so thorough. I have no doubt you will continue to improve. @kcates
keep the food clean! you will continue to lose weight. we are always impressed @kcates
@kcatesbro dayum you losing too much weight. you won't be able to fight as hard in prison if you keep losing. gonna be skinny soon
Looks like you're keeping the food, very clean and very healthy. @kcates It looks pretty good, like you made it yourself.
bros all in with this. @kcates 228 pounds is not bad. you almost to 200
I think my next step will be working up the courage to do these fast.
Man, I think I had a mini stroke just thinking about a 24 hour fast. Had to sit down and rest for awhile.
Sometimes I get chocolate cravings, I also crave my fruity tasting caffeine/ electrolyte drinks. I wonder if I could just make a fruity flavor drink with out caffeine or a preworkout flavored drink without caffeine in it and it would still fill the craving. I am actually cutting back on caffeine. I was taking 460 mg a day now I am down to 300 and I have it all before 10 am. One at 5 am and the other somewhere between 730-830. Next I will cut those in half down to 150mg a day. I would like to get off the caffeine if not just to take a break but hopefully stay off. I have used a lot of drugs in my day and caffeine has been the worst addiction to get off of.
Sometimes I get chocolate cravings, I also crave my fruity tasting caffeine/ electrolyte drinks. I wonder if I could just make a fruity flavor drink with out caffeine or a preworkout flavored drink without caffeine in it and it would still fill the craving. I am actually cutting back on caffeine. I was taking 460 mg a day now I am down to 300 and I have it all before 10 am. One at 5 am and the other somewhere between 730-830. Next I will cut those in half down to 150mg a day. I would like to get off the caffeine if not just to take a break but hopefully stay off. I have used a lot of drugs in my day and caffeine has been the worst addiction to get off of.
good to hear you are at a low. now lets see if you can get into the 210's. that would be something awesome! @kcates
just do dinner to dinner or lunch to lunch. its not as hard as you think.
Friday:
Training:
I decided to take the day off from doing anything. My shoulder yesterday evening and this morning was feeling weak and a little sore. I did something to it disconnecting the dump trailer yesterday on the jobsite. I just decide to listen to my body and let it rest. It feels back to normal tonight.
15 min stair climber level 4
45 min treadmill speed 3 incline 4
Diet:
Daily supplements and meds
Meal after gym: 6 eggs and 60 gram protein shake
Snack 2 packs of pork jerky. These are little serving size only 20 grams of protein.
Dinner: 4 Ounces of chicken, and a 2 ounces of beef. 60 gram protein shake. Wasn't really hungry this evening but had the extra shake to make sure I got the protein in.
Training:
I decided to take the day off from doing anything. My shoulder yesterday evening and this morning was feeling weak and a little sore. I did something to it disconnecting the dump trailer yesterday on the jobsite. I just decide to listen to my body and let it rest. It feels back to normal tonight.
15 min stair climber level 4
45 min treadmill speed 3 incline 4
Diet:
Daily supplements and meds
Meal after gym: 6 eggs and 60 gram protein shake
Snack 2 packs of pork jerky. These are little serving size only 20 grams of protein.
Dinner: 4 Ounces of chicken, and a 2 ounces of beef. 60 gram protein shake. Wasn't really hungry this evening but had the extra shake to make sure I got the protein in.
Yeah for sure, probably take me a month. If I lost 2.5 a week would be a good rate.
Is that how you start just trying a day one, then a 2 day fast, then a 3 day, and so on?
Success breeding success
1-2 a week is fine
Yeah that is a smart strategy.
Last day of this deload using body weight and suspension trainer stuff. I am not going to lie I felt some of those exercises like anchor push ups but I miss using real weights. Next week going to be tough but fun. A lot of lunges, single Leg and single arm work. I am glad I was already doing Bulgarian split squats, that is in the mix for sure.
I also struggle hugely with caffeine, but I have been off of it before and I benefited very much.
When I’ve been forced to go cold turkey from caffeine I could barely get out of bed. Debilitating headaches and lethargy. 10x worse than when I quit a years long cocaine/opiate/benzodiazepines poly drug addiction, BUT it didn’t last so loooooong. After like three days you’re basically fine.
I truly believe that if caffeine were a novel drug that just hit the streets today it would be made illegal very quickly. It’s strong. If you’ve never really had it, it would hit you like a much more powerful drug than how we see it today. Seven grams of caffeine will kill you pretty reliably. People do that much coke like pooof! It’s gone, get more.
When I’ve gotten off caffeine willingly, I do it like this: buy a tub of matcha and some monkfruit extract. Drink as much as I need to avoid the headaches and crushing lethargy, and drink one less serving per day until I’m off it. Idk what it is exactly, but the caffeine in matcha is much milder and more forgiving. You’ll start sleeping better day one. It’s HUGE
And then I do not even go inside places that sell energy drinks and stuff. They know they are tempting you, they spend big money trying to figure out how to keep you buying all that shit and it works.
I would bet money that getting this stuff out of your life will be one of the strongest levers you can pull in your fitness journey, I’d really like to watch it happen
Luckily I am not in the habit of buy energy drinks in cans or bottles. I don't typically go in convient stores. I carry all my snacks and supplements in my cooler. I bring my own water with me from the filter. I just mix up preworkout with my creatine, hmb and electrolytes. I am just slowly cutting the doses in half probably weekly until I am off. Iwas doing 460mg now I am down to 310mg this week. I will probably go to 200 next week then go down to 150, then 100, then 50 and then quit. I think that is my plan. I can be off in a month like that.
Gorilla mind has some amazing tasting electrolyte pouches. I really like the cherry bombcicle and cotton candy.
I drink the red rocket popcicle flavour muscletech creatine and that tastes really good too.
All of them are enjoyable just as drinks.
I used to be a sugar fiend back in the day and these drinks taste like candy too me now. Reminds me of the days when I'd come home from work and polish off a bag of gummy worms.
I bet that will work really good for you
yeah set a goal for 6 months and 1 year. no reason why you can't do it
Yeah, I need to come up with but I don't know what I want to do in 6 months to a year as a goal right now. I had a strength goal for over a year and I completed that. I will probably get to 200 before 6 months. I am just not sure where I am going with my fitness right now. I do want to get a 315 bench. When I get to 200lbs I may want to put on mass, who knows. I got to really think about that. Right now I have 6 months of training planned out already. Just doing iso lateral work for 12 weeks. Then going to do a split. Then I may go back to strength stuff. I just don't know yet. Once I get closer to 6 months out I will really decide which way I want to go.
I think with goals its good to have a long term goal and a more realistic short term goal at the same time. I'd like to bench 3 plates eventually but I went to hit 290lb this year or something along those lines.
Having only the one long term goal is no fun. Even little short term goals are good too. Like a reps goal on a weight you're already moving.
Saturday:
Training:
Workout attached
15min stair climber level 5
50min treadmill speed 3 incline 4
Diet:
Daily supplements and meds
Meal after training: Took the family to a new chinese buffet they wanted to try. I didnt eat perfectly but did my best. I had some coconut shrimp and a breaded scallop. The rest was fish, shrimp, pork, and chicken with no bread on it. I didnt eat any rice. Couldnt help myself on those coconut shrimp and scallops.
Dinner: left overs in the fridge chicken thighs and pot roast. 50 gram protein shake with peanut butter fit powder and water.
Training:
Workout attached
15min stair climber level 5
50min treadmill speed 3 incline 4
Diet:
Daily supplements and meds
Meal after training: Took the family to a new chinese buffet they wanted to try. I didnt eat perfectly but did my best. I had some coconut shrimp and a breaded scallop. The rest was fish, shrimp, pork, and chicken with no bread on it. I didnt eat any rice. Couldnt help myself on those coconut shrimp and scallops.
Dinner: left overs in the fridge chicken thighs and pot roast. 50 gram protein shake with peanut butter fit powder and water.
Attachments
@kcates good updates bro....keep growing.........
I like the food my man
LevButlerov
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@kcates chinese buffet
hard not to eat big there lol who doesnt love coconut shrimp?Its your cheat day consider it.
I like staying within my routine because there is not really any temptations that way. Its going outside the routine where things can go south. Luckly I stayed eating seafood and meat for the most part. I did have a few items not what I normally would eat. I told my son it was my desert! lol@kcates chinese buffet
Its your cheat day consider it.
Sunday:
Training:
4x15 cable crunches 72.5 lbs
4x15 decline situps with 25lbs plate
4x60 planks
15 min stairclimber level 5
45 min treadmill speed 3 and incline 4
Diet:
daily supplements and meds
meal after training: 6 eggs, 12 ounces of beef and 3 ounces of rice
snack 50 gram protein shake with peanut butter fit powder and water
dinner 1 lb of pork loin and 2 medium sweet potatoes.
Training:
4x15 cable crunches 72.5 lbs
4x15 decline situps with 25lbs plate
4x60 planks
15 min stairclimber level 5
45 min treadmill speed 3 and incline 4
Diet:
daily supplements and meds
meal after training: 6 eggs, 12 ounces of beef and 3 ounces of rice
snack 50 gram protein shake with peanut butter fit powder and water
dinner 1 lb of pork loin and 2 medium sweet potatoes.
LevButlerov
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I have clients bring protein brownies to meals with family so they can eat them as dessert.
@kcates if this is your cut, you need to start cutting out evening carbs, just pork loin no sweet potatoes and extra steamed veggies.
Ok, so it's only certain kinds of veggies I can eat? I figured sweet potato is a veggies and it was just good I was getting some veggies in. I will stick to the rabbit food.I have clients bring protein brownies to meals with family so they can eat them as dessert.
@kcates if this is your cut, you need to start cutting out evening carbs, just pork loin no sweet potatoes and extra steamed veggies.
if you lose a lot of weight you will have to accept some strength loss too
@kcates nice work man. Keep pushing you’re going in the right direction
Do you have a macro tracking app?
I think there's a couple decent free versions out there, can't remember the names. If you have an app for tracking macros it can make eating on a diet a lot easier.
If you compare a potato to something like broccoli or spinach you'll see the a pretty significant difference in the nutrients and macros.
You can decrease your calories and carbs, while at the same time increasing your vitamins and minerals if you add some steamed or raw veggies instead. Find some veggies you enjoy or even stuff you kinda like and I think over time you'll start enjoying them more.
I lose weight and then go back to strength training! Just get stronger and stronger until I break myself! Then I get bionic parts to replace the broken ones and then keep on training! The perfect plan! Lol
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Sweet potato is a not a vegetable per se, when we say 'vegetable' we are talking about something like broccoli, spinach, kale, asparagus, cauliflower. @kcates
Isn't rice technically a vegetable?
Monday:
Training: was happy to put the weights back in my hands after 2 week deload.
See attached
Diet:
Daily supplements and meds
Meal after training: 5 eggs, 12 ounces of ground beef and 3 ounces of rice
Snack: beef stick and protein bar
Dinner 1.1 lbs of grilled chicken thighs
Training: was happy to put the weights back in my hands after 2 week deload.
See attached
Diet:
Daily supplements and meds
Meal after training: 5 eggs, 12 ounces of ground beef and 3 ounces of rice
Snack: beef stick and protein bar
Dinner 1.1 lbs of grilled chicken thighs
Attachments
the body loves to punish us right?
I would definitely consider rice a grain
Kale isn't food...not meant for human consumption lol.
LevButlerov
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LevButlerov
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No starch there.
LevButlerov
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You're x10 reps on many exercises, this is your cut start going into 15-20 rep range. @kcates
i was kidding messing around!
Got me too
Aww man you can’t get me like that. I’m gullible
That's not what the program told me to do!
What program are you running?
I am running a program called MAPS symmetry it's an iso lateral /unilateral training program. I am running it to help fix any imbalances after doing heavy strength training for 18 months.
It's a full body program 3 days a week then mobility and other stuff on 2 days. Then Sunday I hit abs with cardio.
Interesting, never heard of that one. I'm surprised it's not high rep for that kinda training.
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programs are relative TBH, volume is more important to you now than some program. Getting your muscles moving is key. @kcates
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Just 1 meal today?
i meant to finish this post on my phone when i got in bed but fell asleep with the phone inmy hand and must have hit post.
snack protein bar and beef stick.
Dinner: 1.1 lbs of chicken and mixed veggies, real veggies this time, grilled. 2 plain beef patties.
Attachments
I am going to stick to it since I started it. Full body 3 days a weeks plus 3 days of mobility extra work. Then next round I am going to do a split. It's a program I been wanting to do.
Training:
See attached
15 min stair climber level 5
15 min treadmill speed 3 incline 5
Diet:
Daily supplements and meds
Meal after training: 6 eggs and 1 lb of chicken and veggies left overs
Snack a protein bar 20g
Dinner: pork ribs and rotisserie chicken
See attached
15 min stair climber level 5
15 min treadmill speed 3 incline 5
Diet:
Daily supplements and meds
Meal after training: 6 eggs and 1 lb of chicken and veggies left overs
Snack a protein bar 20g
Dinner: pork ribs and rotisserie chicken
Attachments
LevButlerov
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Very high protein but how much fat are you getting?
No problem, if you feel comfortable with it, lets do it
you have EVO family support. @kcatesThis is a good training day but again, you need to add core work to this, planks should be ED at start and end of the session to work up the core.
Food I zoomed in, I see potatoes there, it's not an issue post training but lets start cutting the total protein a bit and adding healthy fats.
There wasn't any potatoes in there those are water chestnuts my wife said. What do I need to cut the chicken or the eggs down?Very high protein but how much fat are you getting?
No problem, if you feel comfortable with it, lets do it
This is a good training day but again, you need to add core work to this, planks should be ED at start and end of the session to work up the core.
Food I zoomed in, I see potatoes there, it's not an issue post training but lets start cutting the total protein a bit and adding healthy fats.
LevButlerov
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It looked like potatoes lol
my fault.I would cut chicken to 1/2 8oz and keep eggs.
Two meals?
Yes, with my schedule I only get two meals in. So I eat 100 grams a protein per meal. It works for me.
Ok will doIt looked like potatoes lol
I would cut chicken to 1/2 8oz and keep eggs.
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Add some almonds do you have the budget for it?
wow that is some good looking food my man! i love it. keep up the good work ! @kcates
bro that some good protein. but don't forget the red meat too. you know i need to see it @kcates
ribs and chicken sound and look good! always cooking us up something interesting. glad to see this @kcates
@kcates your diet is so good now. i remember how bad you said it was before. you have done a great job of cleaning it up and eating so much cleaner
@kcates bros nice job. keep the meals simple and clean. much love and respect for that
looks good on the training. hitting that cardio with some great dedication @kcates BUT don't forget those veggies. add some spinach
@kcates can never go wrong with some eggs!
That's starting to get up there. Got any pics
10-4 I do need some good red meat this weekend!
Once I get the family on board with what you need and u get use to it and also GlP-1s help it is really not that bad. I still have room for improvement could eat more smaller meals and more veggies and some fruit would be good. Still working on getting better about those things. Then at some point I may try the fasting.
My last recent pics are on my last log.
Thursday:
Training: was suppose to do some mobility and other exercises for an active rest day but I didn't get enough sleep last night. I still got up at 4 am then just got on the stair climber and treadmill.
Stair climber 15 min level 4
Treadmill 45 min speed 3 incline 5
Diet:
Daily supplements and meds
Meal after training: 6 eggs and 60 gram protein shake with 2 scoops protein powder, 1 tablespoon of peanut butter fit powder and water.
Mid day snack: Korean BBQ snack, beef stick, and 20bgram protein bar.
Dinner: left over ribs and chicken
Training: was suppose to do some mobility and other exercises for an active rest day but I didn't get enough sleep last night. I still got up at 4 am then just got on the stair climber and treadmill.
Stair climber 15 min level 4
Treadmill 45 min speed 3 incline 5
Diet:
Daily supplements and meds
Meal after training: 6 eggs and 60 gram protein shake with 2 scoops protein powder, 1 tablespoon of peanut butter fit powder and water.
Mid day snack: Korean BBQ snack, beef stick, and 20bgram protein bar.
Dinner: left over ribs and chicken
LevButlerov
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On days like this, less training and more rest, what happened with sleep? @kcates
on dinner no veggies at all?
Got in bed early then was on my phone reading to late.
No, just meat. I am not hungry after the meat. I am really not hungry to begin with.
bros dayum you slamming that cardio like a champion. that pretty impressive. @kcates maybe add some swimming too that is good
yeah you need to up the veggies and do the fasting. that will help
@kcates solid work for sure. this is what we love to see. you are pushing some good exercise impressive work
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I would still get some veggies in there, cut the meat if you cant.
bro you won't beat the beef lol
@kcates You are the man for sure. Definitely dedicated. Keeping that protein strong and keeping the cardio on point.
you won't go wrong with this one. nice on the dinner eating leftovers. that proves you are meal prepping for days @kcates
Killed it today
@kcates gotta catch up on that sleep bro!
bros a lot of gyms have pools these days. you scared of the ocean that bad?
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