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Wow this is quite a transformation in the making!
Approved Log My Cut Cycle Log: Road to 200lbs or less! My first cut ever.
- Thread starter kcates
- Start date
You know what's weird is I don't really see it. People are always telling me how much I am changing. It makes me uncomfortable and don't know how to accept those kinds of compliments. I do like to talk about what I am doing in the gym, my diet, my supplements, peptides, enhancements, consistence, and changing habits. I like to offer what has worked for me in hopes of helping someone else.
And that's why you're a valued member of EVO bro!
Just look at your progress pics bro. It's hard to see the difference day to day but when you have the pics to compare then you can really spot the differences
Friday:
Workout attached.
No cardio today. Felt burnt out and tired. Didn't sleep enough last night.
Breakfast: 6 eggs and 1lb pork shoulder
Had a 60 gram protein shake
17 ounces of pork shoulder for dinner
Got to get up at 4 am tomorrow to workout. There closing the gym for a powerlifting meet. I got to be out the gym by 7am tomorrow. I would like to go check it out but have a wedding to go to. I got to go to work in the am.
Workout attached.
No cardio today. Felt burnt out and tired. Didn't sleep enough last night.
Breakfast: 6 eggs and 1lb pork shoulder
Had a 60 gram protein shake
17 ounces of pork shoulder for dinner
Got to get up at 4 am tomorrow to workout. There closing the gym for a powerlifting meet. I got to be out the gym by 7am tomorrow. I would like to go check it out but have a wedding to go to. I got to go to work in the am.
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LevButlerov
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Your training is mostly x8 can you up the reps? if you have time.
Good meal setup, high protein all day. Solid recovery call skipping cardio when burnt out, better to rest and hit tomorrow early.
Keep that 4 am session short and heavy with compounds only. You’ll hold momentum even with the tight schedule.
@kcates that is a heck of a breakfast right there. You got yourself some good quality protein. Big protein day overall.
bros you getting more and more impressive. i see you going for high protein. that some good stuff @kcates
When you don't get enough sleep. It's really tough. @kcates Hopefully this weekend you can get in a couple naps and really catch up on that.
Bed early it is then
You are definitely a busy guy. Try and make back some sleep this weekend. That's great commitment though. Getting up early for a workout. @kcates
@kcates 4am workout is hardcore. why aren't you participating in the powerlifting meet? that sounds fun if you ask me// forget about the wedding lol. i HATE weddings!
YES! That's the kind of protein overkill that will help you grow lean mass bro I love seeing this!
It is my best friends wedding. I had a great time it was a beautiful ceremony. Because of my shoulder I can not grab a normal bar for squats. I have 6 anchors in my right shoulder which inhibits me from reaching back. I have to use a SSB to do squats.
I wish. I don't think I got to bed until 3 am. After that I slept all day and laid on the couch watching TV catching up on sleep. Didn't even look at my phone yesterday.
This week I start phase 4 of the program I am doing it is all 5x5 programs. I think this is 3 weeks. Then I am done with this program. Then I have to find a new program or write my own. Not sure what I am going to do.
LevButlerov
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I would go into more higher volume and cardio if you have time to cut.
I am going to finish up the program I have been doing it for 11 weeks and have 3 left. I am going to look at a split program have and see if it's higher rep to do next. If not I may look at designing my own high rep program.
yeah friends wedding sounds fun
The crew was all together for fun filled reception. It was our one friend who has never been married until now at 50 years old. I didn't think he was ever going to commit. He finally found him a great women. Of course it's never a night out of somebody doesn't get hurt. One buddy fell on his face drunk. I broke my streak of not drinking. I didn't even drink at the bachelor party weekend. I was reminded why I don't drink. I guess I just need a reminder once in a while. Lol
yeah that is the issue with weddings. people think they have to drink. but they drink regardless all the time SMH
5x5 is more powerlifting that bodybuilding. Definitely not part of a cut.
You trying to drive strength up now @kcates ?
You look like you could be a wicked powerlifter or strongman athlete. With the right training I bet you could get freaky strong.
I am doing a unilateral program to help balance out any imbalances from doing powerlifting program for year and a half. Been working on the weak sides. A lot of single Leg stuff, dumbbells doing alternating work. The last phase I guess is to bring back in my main lifts again. I did squats and bench this morning and I felt weak but that is how it goes when u haven't been practicing the main movements. I got to ramp back up. Only reason I am trying to cut is to lose fat on the stomach and really just to get the percentage down more. I really want to try strongman stuff next. We have a bunch of the equipment for strongman at my gym. We have the atlas stones up to like 360lbs stones, sand bags, viking press, standing press, farmers carry, tractor tire, and a yoke. They actually advertising a free workout to show how to use all the strong man equipment on the 25th. I am trying to go.
I think you look awesome now bro so I hate to break it but if you wanna go strongman a nice big ol' truckers gut is what you'll need LOL.
That would be awesome. Strongman comps look really fun. Just keep that mindset and don't push to hard to fast. You're going about everything in a very smart way
@kcates the pork shoulder looks really good. And a 60 g protein shake is a lot. I know my guts would’ve been messed up lol
LevButlerov
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Smart plan using unilateral work to fix weak sides before reintroducing the main lifts. Feeling weak at first is normal so build back up with 3x5 at moderate load until the groove returns.
@kcates
@LevButlerov I forgot to mention yesterday. I started doing the 3x12 1x25 rep ranges. I enjoyed it got some nice pumps. Thanks, I like the drop set.
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LevButlerov
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Big pumps, EVO love your way
LevButlerov
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Good question. We likely need to set up a section on EVO for this. But apps are good like heavy I think I've seen users use it. @kcates
What and where do I find this heavy?
Is it called Hevy?
I looked at that app it's just a tracker. I don't need a tracker. I want to learn how to better design my own programs. Learn more about why I should be doing certain exercises and rep ranges and sets for different goals. Is that something like NaSM or can I learn else where since I just want to learn for myself?
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NASM and ISSA are both solid if you want structured learning on programming theory and periodization. They teach how to set up phases, rep schemes, and how exercise selection changes with different goals. It's a bit deep.
If you’re just studying for yourself and not chasing a cert, check out NSCA Essentials of Strength Training and Conditioning. it’s the same material the coaches study but easier to apply when building your own programs. You won't need the whole certification which takes a while and eats a lot of time. @kcates
Thanks. Any books do you suggest?
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Here are a few books worth your time I've read or heard about from others, “Practical Programming” by Rippetoe and Kilgore, “Science and Practice of Strength Training” by Zatsiorsky, and “Designing Resistance Training Programs” by Fleck and Kraemer. I read science and practice of strength training, took me a while lol
It’s a classic strength science book that explains how muscles adapt to tension and fatigue over time. It covers training variables like volume, intensity, and recovery to help design effective strength programs. It's mainly for coaches from what I saw in the book. @kcatesIf you want more structured education, short online courses like the Barbell Medicine academy or Juggernaut Training Systems are a go and no need certification there. I didn't really review those 2 myself, I had a client take barbell one he said it was good.
@kcates can you start back on diet training updates?
Wednesday:
Attached training
Breakfast 6 eggs, 6 ounces of rice and 12 ounces ground beef,
Mid afternoon snack: 60 gram protein shake with water.
Dinner: a cup of pasta Alfredo and a cup of red calbausa. I didn't eat much, wasn't the best food for dinner and I wasn't that hungry.
Attached training
Breakfast 6 eggs, 6 ounces of rice and 12 ounces ground beef,
Mid afternoon snack: 60 gram protein shake with water.
Dinner: a cup of pasta Alfredo and a cup of red calbausa. I didn't eat much, wasn't the best food for dinner and I wasn't that hungry.
Attachments
Yes did u see all my updates through this past Tuesday? I just added Wednesday and Thursday for this week.Here are a few books worth your time I've read or heard about from others, “Practical Programming” by Rippetoe and Kilgore, “Science and Practice of Strength Training” by Zatsiorsky, and “Designing Resistance Training Programs” by Fleck and Kraemer. I read science and practice of strength training, took me a while lol
If you want more structured education, short online courses like the Barbell Medicine academy or Juggernaut Training Systems are a go and no need certification there. I didn't really review those 2 myself, I had a client take barbell one he said it was good.
@kcates can you start back on diet training updates?
I have been dragging energy wise. I think I am in week 4 or 5 of no caffeine. I was hoping energy would have came back like before but haven't noticed yet still dragging. This week I stopped cardio and went back to 6 ounces of rice in the mornings. I have felt better as of Wednesday and Thursday. I think with the cardio lifting and manual construction work I am just burning out without the caffeine at my age. I been sleeping better as well the last couple of days. I slept 9 hours 21 minutes last night on my bipap. I love the sleep.
I did my 2nd workout for chest with the 12 reps and 25 drop set. I posted it for Thursday workout. Man I am sore today. I havent felt like this in a long time. I am not super sore but I definitely did something yesterday. Those drop sets be killer. I think I want to get some of those pop out pins for drop sets.Big pumps, EVO love your way
Friday:
See attached workout for today.
Daily supplements and meds
Meal after training: 6 eggs, 6 ounces of rice and 4 ounces of ground beef and 8 ounces of red sausage.
Afternoon snack: 60 gram protein shake with water
Dinner: 21 ounces of pork loin.
See attached workout for today.
Daily supplements and meds
Meal after training: 6 eggs, 6 ounces of rice and 4 ounces of ground beef and 8 ounces of red sausage.
Afternoon snack: 60 gram protein shake with water
Dinner: 21 ounces of pork loin.
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LevButlerov
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You'll get back into it
start upping the food on some days.
LevButlerov
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Good protein level, and this is all you're eating? @kcates
For today yes.
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ok lets keep this tracked
@kcates Wow, that is a heck of a meal right there. All your meals looking really good. Keep eating whole foods. Those are the best.
That's some big eats right there. Looks like you're hitting some solid protein for the day. Keep it going into the weekend. @kcates
Big piece of meat
bros you stuff looking solid. the eggs and rice all look good. ground beef too i like it @kcates
good mix of foods. @kcates you are eating so much better now then before. keep improving it.
@kcates you certainly sound like you are going full protein. you sticking to just that and no veggies? how about some spinach too?
It's not that I won't eat veggies. I am on Mounjaro. I don't want to eat to begin with. I don't count calories so I eat my protein first then my veggies and then if still hungry I can have some other carbs. Alot of the time I don't want to eat anymore after the protein. After all that pork I didn't want to eat any more and there was no veggies made and ready. That was it. I did have a banana later on for dessert.
I cut off a pound. There was like just a little piece left on the loin so I just tossed it all on the scale. Felt like I shouldn't leave that little piece.
some people can survive just fine with just carnivore. some people can't. you know your genetics
@kcates awesome looking food an. Making me hungry
I have always ate a lot of just meat. It's the breads and pastas and processed food that got me fat. I do just fine on lots of meat and little rice in the morning. I just can't go full carnivore. I need a little carb for fuel.
Sunday: it's getting nice in the mornings in Jacksonville, Florida. It was in the 60's this morning so I decided to go walk outside on the side walks. 4 miles in an hour.
Meal after walking: 6 eggs, 8 ounces of rice, and 12 ounces of ground beef.
Snack and dinner to come
Meal after walking: 6 eggs, 8 ounces of rice, and 12 ounces of ground beef.
Snack and dinner to come
LevButlerov
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good food today minus the fries
and training on point good temp, clean day so far!
I finished off with dark meat on the rotisserie chicken and a 60 gram protein shake.good food today minus the fries
good temp, clean day so far!
Looking awesome brother some serious changes! Its always crazy to look back on early pictures and compare them to current ones.. its a positive reminder of which direction we're heading. Keeps up the solid work brother 
Thanks, yeah having those pics to compare to helps a lot.Looking awesome brother some serious changes! Its always crazy to look back on early pictures and compare them to current ones.. its a positive reminder of which direction we're heading. Keeps up the solid work brother
LevButlerov
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very high protein
Yeah. It's amazing how eating that way prevents you from eating the bad stuff.
@kcates that food is looking so bomb!
If it wasn't for my work and needing energy to do remodeling work I could probably make it just on meat. If I went back on caffeine I might make it also but health more important then that caffeine.
Thank you. We just trying to survive to get meals together since we both run businesses and have kids.
Monday:
See attached workout for the day. I didn't do cardio in the am because I was suppose to go to a HIIT class with my wife in the evening but she bailed out on me tonight.
Meal after training: 60 gram protein shake, 2 rotisserie chicken breast, and about 2 ounces of pork. Big protein lunch today.
Dinner: 18.5 ounces of chicken thighs but only ate about half and sweat potatoes.
See attached workout for the day. I didn't do cardio in the am because I was suppose to go to a HIIT class with my wife in the evening but she bailed out on me tonight.
Meal after training: 60 gram protein shake, 2 rotisserie chicken breast, and about 2 ounces of pork. Big protein lunch today.
Dinner: 18.5 ounces of chicken thighs but only ate about half and sweat potatoes.
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I was hungry yesterday by the time I could eat that first meal. Normally I eat at 8ish I didn't get to eat until 1230. Had to go to work after the gym and didn't expect to be there that long.Meals look good med fat high protein
Eat some fruit. It's really good and will hydrate you.
@kcates updates are on point....keep progressing........
I, and other people, but not everyone, have had really severe electrolyte issues on zero carbs with caffeine.
Most people are capable of becoming fully fat adapted to the point that you basically never need carbs for energy. Your liver will make the ones you need. But that can take a long time for some people and could potentially be not worth it. It happened really fast for me, I think because I was accustomed to working so stupidly hard with no food because my stomach was fucked and I couldn’t really just eat and then go climb poles. So I was already intermittent fasting while exerting myself extremely.
I was the opposite. I would usually hit the drive thru or convenient store for breakfast and then hit the buffet for lunch. Then be stuffed and still go back to work. I can eat a ton of food until I get sick if I want. I guess I hurt myself in that way. I am starting think we are ying and yang. We have a lot of similarities but from opposite directions.
Tuesday:
See attached workout
15 min stair climber level 4
15 min treadmill speed 3 level 9.5
Meal after training: 6 eggs, 12 ounces of ground beef and 8 ounces of rice.
Snack 10 gram protein bar and 60 gram protein shake with a banana.
Dinner: pulled pork and a sausage with cheese on a bun. Fried corn on the cob.
See attached workout
15 min stair climber level 4
15 min treadmill speed 3 level 9.5
Meal after training: 6 eggs, 12 ounces of ground beef and 8 ounces of rice.
Snack 10 gram protein bar and 60 gram protein shake with a banana.
Dinner: pulled pork and a sausage with cheese on a bun. Fried corn on the cob.
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LevButlerov
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I understand happens
Man. Nobody eats like that the way we used to work. 100% vomit rate lol. Imagine eating at a buffet, then push your truck 200’, sprint back, while jumping fences, grab a few heavy ish things sprint back to your truck. Push it 200’, repeat all day. That’s for the new guys. If you climb you are racing for your pay and your position lol. Nobody build cable like that anymore, but somewhere along the way my stomach got wrecked and I couldn’t eat anyway. Wait you used to pull copper, so you know, but cable is a little different. It’s not so ridiculously heavy and it’s all production pay. It was pennies per foot. Maybe a dime. We’d try to split a couple thousand a day for the crew. You could get a nutrition bar in or something.
But yeah, we are kind of opposites hahaha. You put on mass basically whether you like it or not. And you’re really strong. I will melt into the strongest marathon runner ever if I’m not staying ahead of it lol.
Yeah since I was a kid I was big and have always been able to just think about food and put on weight. I wonder if that means I could eat alot less and still put on mass? Right now I am just growing and thinning out but still staying the same weight. In that goldilocks zone.
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you have to cut the cheese and corn out, can we do that? switch to veggies @kcates
i'd like to get you more on a lower fat diet if possible
I will try. So does that mean low fat meat? Which ones would be best?
Chicken breast, low calorie, low fat really high protein
Wild caught cod. Very good high protein and low calories. They sell bags of it that, have been flash frozen at Costco. Portioned out already. I will eat two to three at a time
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Not "low" fat I misspoke more like lower fat, you are eating too much imo
how are you doing all these fats with a glp1 ? @kcates
Food pic doesn't look great but would 100% do the job
@kcates the stair climber and treadmill are great options. i would encourage some swimming too. its really low impact cardio
That meal on the right looked like stuffing for Thanksgiving. When I zoomed in on it I couldn't even recognize it either. You got me excited for a second. @kcates
bros i hear you. i was super obese as a kid. @kcates they used to call me the big BBC in class and make fun of me in the locker room when i would change. they couldn't even find underwear that fit me
I like Costco, do u have any red meat hacks for Costco like buying chuck rolls or anything else?
I just take 12 ounces of ground beef throw it in the skillet, then the rice , and then crack the eggs over it all. Add some seasoning for flavor. Then just stir fry. I think that time I added some green salsa on top afterwards for flavor. It was pretty good. I eat that same meal most mornings. I just like it and it's easy. You prep the rice and then let it get cold in the fridge and dry. Minimum usually is 24 hours but I make a lot and just keep it in a ziplock gallon bag. I have learned white rice last longer in the fridge then brown rice. Then I prep the ground beef by cooking 5-10lbs at a time keep it in a gallon bag. Then when I go to make it I just weigh out what I need and throw it all in the skillet. Crack the eggs and stir until it's all cooked and looks like stir fry. You should try it!
Sometimes you can get a whole ribeye or top round for way less per pound than buying the steaks already cut. You can 12 to 15 steaks out a whole ribeye
Thst sounds great!!
@kcates Pulled pork sounds pretty good with the sausage and cheese. Keep tightening up the diet though. Make sure you're eating as healthy as possible.
Grass fed beef is always going to be lower on the fat, but it doesn't necessarily mean that's going to be your best option. Sometimes higher fat works better with certain people. @kcates
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