JohnHelton wrote: ↑Tue Sep 27, 2022 3:23 am
I plan to keep close track of my calories going forward. I don't want an unintentional bulk.
Maintenance after a cut is such a struggle. I'm guessing/hoping MacroFactor will make it "easier."
(easier = planned out, it's still going to suck and feel like more dieting)
I know. I'm telling myself that I'm still on a cut, but the app is going to give me more food over time. Just have to be patient. I need to establish a new set point that isn't 200 lbs. On the plus side, my lipid panel is looking the best it ever has. That is motivation to stay lean. I may creep leaner in the future, but I need a break. This was a cut from ~202 lbs to ~190 lbs. Once I stabilize around 187 lbs, then I may do some subsequent cuts of 2-3 weeks. I just start to go a bit crazy after a sustained cut. All I can think about it food.
Bench Press (Barbell)
Set 1: 82.5 kg × 6
Set 2: 82.5 kg × 6
Set 3: 82.5 kg × 6
Set 4: 82.5 kg × 6
Set 5: 82.5 kg × 6
Set 6: 82.5 kg × 6
Set 7: 82.5 kg × 6
Set 8: 82.5 kg × 6
Set 9: 82.5 kg × 6
Set 10: 82.5 kg × 6
Set 11: 82.5 kg × 6
Set 12: 82.5 kg × 6
JohnHelton wrote: ↑Tue Sep 27, 2022 1:45 pm
Once I stabilize around 187 lbs, then I may do some subsequent cuts of 2-3 weeks. I just start to go a bit crazy after a sustained cut. All I can think about it food.
I'll be interested to see how mini cuts go for you. How long was this most recent cut?
After living in my "forever window" of waist circumference for a while, I find 4-6 week cuts to be ideal. Less than 4 doesn't seem to achieve enough change to matter after going back to maintenance/slow bulk, and after 6 weeks is when I start noticing all the sucky side effects of cutting (low energy, not fidgeting, lifting sucks, gotta keep reducing calories, etc).
JohnHelton wrote: ↑Tue Sep 27, 2022 1:45 pm
Once I stabilize around 187 lbs, then I may do some subsequent cuts of 2-3 weeks. I just start to go a bit crazy after a sustained cut. All I can think about it food.
I'll be interested to see how mini cuts go for you. How long was this most recent cut?
After living in my "forever window" of waist circumference for a while, I find 4-6 week cuts to be ideal. Less than 4 doesn't seem to achieve enough change to matter after going back to maintenance/slow bulk, and after 6 weeks is when I start noticing all the sucky side effects of cutting (low energy, not fidgeting, lifting sucks, gotta keep reducing calories, etc).
This cut was 12 weeks. Too long. I haven't done the mini cuts before, so I'll be interested too in seeing how they work.
BW - 86.8/87.1
Goal - 85 kg
Target Calories - 2,323
Avg. Calories - 2,324 - pretty close to target
MF Expenditure - 2,514
Current Week Avg. Steps - 11,505
Bench Press - Session 2
Friday 30 Sep 2022, 06:28
Bench Press (Barbell)
Set 1: 97.5 kg × 4
Set 2: 97.5 kg × 4
Set 3: 97.5 kg × 4
Set 4: 97.5 kg × 4
Set 5: 97.5 kg × 4
Set 6: 97.5 kg × 4
Set 7: 97.5 kg × 4
Set 8: 97.5 kg × 4
Set 9: 97.5 kg × 4
Set 10: 97.5 kg × 4
Set 11: 97.5 kg × 4
Set 12: 97.5 kg × 4 @ 6
Felt great. 30 minutes. I was going to deadlift today, but I decided to save that for the weekend.
BW - 87.2/86.8 - retaining some water
Goal - 85 kg
Target Calories - 2,371
Avg. Calories - 2,481
MF Expenditure - 2,573
Tuesday, October 4, 2022
Bench - 1
in kg
117.5 x 1
122.5 x 1
130 x 1 @ 7.5 (.28 m/s, e1RM = 143)
112.5 x 2 x 7
Note: 1@5,6.5,8 // 7x2@5. Pushed the pace to get all worksets done in 20 minutes. A bit rushed when changing weights. Last set was pretty easy. Might bump RPE on backoff sets.
BW - 86.9/86.8
Goal - 85 kg
Target Calories - 2,371
Avg. Calories - 2,547 - too much food
MF Expenditure - 2,609
Wednesday, October 5, 2022
Squat - 1
in kg
160 x 1
167.5 x 1
175 x 1 @ 7 (e1RM = 196)
157.5 x 2 x 6
Notes: My back didn't feel great today, but it made it through the workout. My form also felt off, but it wasn't a terrible place to start singles.
slowmotion wrote: ↑Thu Oct 06, 2022 12:10 pm
Damn, getting everything done in 20 minutes! Nice work!
Thanks. It was fast. I was surprised I didn't hit the wall before the end.
MattimusMaximus wrote: ↑Thu Oct 06, 2022 1:12 pm
Geez we’re almost the same BW now but I’m taking a small break to reassess. It’s been such a long cut and it’s showing lol.
Yeah. You have lost a huge amount of weight, and cutting can be such a grind. It just drives me crazy after a while.
Bench - 3
107.5 kg x 3 x 12
Every 1:45 to get done in 20 minutes. 36 reps at 75%. That feels like a productive workout. We'll see.
The following is what I'm currently running:
1) BP - 1@6.5,8 // 10x2 - linear progression starting at 80% - 2:10 interval
2) SQ - 1@6,8 // 6x2@5 or 80%
3) BP - 12x4 - linear progression starting at 70% - 1:45 interval
4) DL - 1@5,8 // 4x2@5 or 80%
5) BP - 12x3 - linear progression starting at 75% - 1:45 interval
6) SQ - 8x4 - linear progression starting at 70% - 2:45 interval
I'm interested in where the progressions max out relative to my e1RMs.
