Trollus 2021 cut cycle log

[Trollus]

Pull day
Db rows 1 arm Pyramid to 90x4
Db shrugs 2x12 40s, 3 sets of 8 60s
Db pullover 60 3 x10 last set 7
Reverse Db flies 15s 6 sets of 12, last set 7
Alt Db curls 20s for 5x12
Machine preacher 50 at 4x8
Protein 209
Carbs 162
Fat 78
Calories 2371
Deficit 647
I’ll be going back down on carbs and calories on off days .

 

[Trollus]

Work today. 7.5 miles fasted walking.
Protein 170
Carbs 184
Fat 61.5
Calories 1970

 

[Trollus]

6 miles fasted walking
Push day
Db press pyramid to 70s x4
Db incline press 40s 6 sets 8
Db overhead press 30s 4x8, 40x 6
Db skull 60 3 sets 6 one set 4
Side lay raises 15s 4x8
Front raise 15s 4 sets 10
Protein 226
Carbs 128
Fat 95
Total calories 2091
Deficit 926

 

[Bigmurph6]

Diet is solid macros and cals plus solid workouts your definitely going to hit your goals brother.

 

[Trollus]

Thanks for recommending the log. I had been winging it. You really have to track macros. And lifts too really. It’s not that hard, I’ve done it a thousand times. Just needed a little push. With my current deficit I should be around 200 in about 2 1/2 months. Then start adding back in clean calories. Slowly though. I’m not jumping into a 1500 calorie surplus. My body loves to be fat.

 

[Poppy]

My body loves to be fat.

Hahaha you’re among good company my friend

 

[Trollus]

Current weight 225. Down from 270.

 

[Trollus]

NEVER SKIP LEG DAY. That’s my new motto. Yesterday I did.
Deadlifts up to 60 lbs dbs
Sumo squats 60 lbs
Db lunges, can’t go all the way down yet. Bad knee that’s going to need cleaned up at some point.
Leg ext, leg curls and calf raises. Mostly trying to do volume right now to condition my legs back .for some reason forgot my knee braces and felt kinda loose til I put them on halfway through the workout.
Protein 290
Carbs 172
Fat 69
Calories 2352
Deficit 348
I have lost a bit more weight. Down to 225. So I’ve recalculated my TDE at around 2700. Still dropping weight so I must be doing something right accidentally.

 

[Poppy]

You’re putting in the work brother!

 

[Trollus]

It’s starting to take shape poppy. Lots of work ahead. I’m looking forward to it.

 

[Bigmurph6]

Yeah I wouldn’t push a heavy deficit that’s why everyone quits they don’t allow themselves the time they basically just start to starve themselves so slowly putting yourself into a deficit is much better

 

[Dirtnasty]

It’s best to slowly lower throught out cut process helps body adjust and ghrelin to not be as hig a factor

 

[Trollus]

6.4 miles fasted
Came home and did 100 reps of shrugs at 40 lbs. don’t know if I’ll have a lot of time this week so I’m bro splitting my back.
Protein 196
Carbs 98
Fat 52
Calories 1332
Deficit 1368
This is lower than I was trying to go I just didn’t have a lot of time for food today.

 

[Trollus]

7.3 miles fasted walking. Came home a little late but got in a bit of a back workout.
Bent Db rows 40s 4 sets of ten
1 arm Db row 60s 4 sets of 8
Db pullover 60s 4 sets of 8
Bench rev flies 15s 6 sets of 10
Hammer curls 15s 5 sets of ten
Protein 146
Carbs 76
Fat 76
Calories 1596
Need more protein tonight. Really could use more calories.

 

[Trollus]

Update final macros for last night
Protein 296
Carbs 95
Fat 84
Calories 1926
Deficit 774

 

[Trollus]

6.7 miles walking
Db bench press pyramid to 70s for 5
Db incline press 50s x8x8x6x6
Db overhead press 40sx8x8x6x6
Db skulls 40 4 sets 10 1 set 8
Db front raise 15s 4 sets of 10
Db side lays 25s 4 sets of 10
Now some good news and bad news
Ate a Burger King whopper with large fries. Not great but still in a deficit.
Protein 135
Carbs 174
Fat 117
Calories 2285
Deficit 415

 

[Poppy]

That whopper was delicious wasn’t it?

Gotta treat yourself every so often… for sanity!!!

 

[JLee]

I used to love burger king. Haven’t been in years. Whopper was my go to!

 

[Poppy]

Come to think of it, I haven’t had a whopper in forever too.

 

[JLee]

It’s literally been a few years since I had one. I got one a few years back which was the first in a long time and it was like $12 for a whopper drink and fries! I think it was $6 the time before that but I am getting old.