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Progress & Goals
161.4 Lbs.
LEAN BODY MASS
28.5 Lbs.
BODY FAT
PROGRESS HISTORY
Programs
My Workout Philosophy View My Full Workout Program
2 weeks bulk 2 weeks cut
I am experimenting with a 2 week bulk, 2 week cut cycle. The bulk will be mostly volume work in the 70-80% of 1RM range. Training 6 days a week and hitting each bodypart at least twice a week. I aim to progress along multiple lines e.g. 4x8, 5x5 and 5x3. I control intensity/fatigue instinctively - keeping the number of workouts where I hit failure down to a minimum. Planned overreaching is avoided due to the short bulk/cut cycles I am using.
The cut phase will start with high intensity work (testing rep maxes), moving on to dynamic effort and finally maintenance lifting. The idea is to preserve muscle and make neural improvements. Each major lift will be done about once every 4 days. Lots of GPP work will be used to pad this out - I'll still be training 5-6 days a week.
My Nutrition Program View My Full Nutrition Program
Cutting with 180p, 80-100f, 150-200c
I count calories and grams of protein. My food choices ensure I have adequate dietary fat and micronutrients. I use intermittent fasting meal patterns because I find it convenient and useful for controlling appetite.
When bulking, I take a shake in the morning and the evening. I know this is not IF but this is a nod towards Layne Nortons research regarding Leucine doses and protien synthesis.
When cutting, I limit my food choices to meat, eggs, vegetables, small carb portions. I follow IF more strictly.
My Supplement Program View My Full Supplement Program
Omega 3s, multis, D5, creatine mono, green tea or DMAA for cutting.
My Motivation Program View My Full Motivation Program
My Motivation Program
SuffolkPunch updated his nutrition program.
I count calories and grams of protein. My food choices ensure I have adequate dietary fat and micronutrients. I use intermittent fasting meal patterns because I find it convenient and useful for controlling appetite. When bulking, I take a shake in the morning and the evening. I know this is not IF but this is a nod towards Layne Nortons research regarding Leucine doses and protien synthesis. When cutting, I limit my food choices to meat, eggs, vegetables, small carb portions. I follow IF more...
Go to nutrition programSuffolkPunch updated his body fat from 12% to 15%, a gain of 3% in 103 days.
May 18, 2013 | Like
SuffolkPunch updated his weight from 188.1 Lbs. to 189.9 Lbs., a 1.8 Lb. gain in 39 days.
May 18, 2013 | Like
SuffolkPunch updated his weight from 189.2 Lbs. to 188.1 Lbs., a 1.1 Lb. loss in 24 days.
Apr 9, 2013 | LikeSuffolkPunch updated his weight from 187 Lbs. to 189.2 Lbs., a 2.2 Lb. gain in 9 days.
Mar 16, 2013 | LikeSuffolkPunch updated his nutrition program.
I count calories and grams of protein. My food choices ensure I have adequate dietary fat and micronutrients. I use intermittent fasting meal patterns because I find it convenient and useful for controlling appetite. When bulking, I take a shake in the morning and the evening. I know this is not IF but this is a nod towards Layne Nortons research regarding Leucine doses and protien synthesis. When cutting, I limit my food choices to meat, eggs, vegetables, small carb portions. I follow IF more...
Go to nutrition programSuffolkPunch updated his weight from 185.5 Lbs. to 187 Lbs., a 1.5 Lb. gain in 3 days.
Mar 7, 2013 | LikeSuffolkPunch updated his weight from 183.3 Lbs. to 185.5 Lbs., a 2.2 Lb. gain in 5 days.
Mar 4, 2013 | LikeVisitor Comments
SuffolkPunch is now friends with ChaoticHoshi.