AYung's End of the Year Cut

AYung · 12-05-2006, 05:54 AM

Diet
Caloric intake will start off at 2300 calories. I will decrease as weight goes down. I will follow a 45/35/20-Protein/Carbohydrate/Fat ratio.
Carbohydrate intake will be divided into: 15% at Breakfast, 35% at Pre Workout Meal, 20% at Post Workout Shake, 25% at Post Workout Meal, and 5% from byproducts of protein/fat intake.

Training
I will be following the Max-OT program for 10 weeks. Routine will be switched up every 4 weeks.

Stats
Waist: 30.5"
Weight: 142lbs
Bodyfat: 9.6%

Goals - Stats
Waist: 28.5"
Weight: 138lbs
Bodyfat: 7.5%

Supplements
The following supplements will be used during my cut.
-GNC Mega Mens Multivitamins and Minerals
-Exact Cal-Mag
-GNC Stress B with C
-GNC Vitamin C
-GNC Vitamin E
-NOW EGCg
-Nutrabolics SuperFats (Week 2)
-Dymatize Elite Whey Protein
-Allmax Glutamine
-PVL Super BCAAs
-ISS Satur8

Notes
-Weight and Bodyfat % will be updated each week.
-End date of cutting planned is December 31, 2006.

AYung · 12-05-2006, 05:59 AM

December 3, 2006: 2006 Year End Cut
Week 1:Bodyfat 9.6% 142lbs
Week 2:
Week 3:
Week 4:
Cutting Ends 12/31/06:

AYung · 12-05-2006, 06:00 AM

Note: I feel that my body fat calipers are off. I appear to be more than 10% bodyfat.

**romanaz** · 12-05-2006, 06:00 AM

god i wish i could be 9.6% bf, then the chicks would be after me.

AYung · 12-05-2006, 06:01 AM

Diet
(Monday 12/4/06)

Meal 1(7:05)
1 can Chunk Light Tuna
44g Steel Cut Oats
2 cups Coffee
1 scoop ISS Satur8
1 caplet GNC Multivitamins/Minerals
1 tablet Exact Cal-Mag
1 caplet GNC Stress B with C
1000mg GNC Vitamin C
400IU GNC Vitamin E
1 Vcap NOW EGCg

Meal 2(9:32)
48g Dymatize Elite Whey Protein
1tbsp Udo's 3-6-9 Oil Blend

Meal 3(12:49)
48g Dymatize Elite Whey Protein
1tbsp Udo's 3-6-9 Oil Blend
1 Vcap NOW EGCg

Meal 4(4:08)
8 Egg Whites
330g Sweet Potatoes
30g Cottage Cheese
1 tablet Exact Cal-Mag
1 Vcap NOW EGCg

Pre W/O(6:00)
4 capsules PVL Super BCAAs
1 scoop ISS Satur8

Post W/O(7:36)
48g Dymatize Elite Whey Protein
38g Dextrose
2tsp Glutamine
4 capsules PVL Super BCAAs
1000mg GNC Vitamin C
400IU GNC Vitamin E

Meal 5(8:09)
8 Egg Whites
74g Steel Cut Oats

Meal 6(10:28)
188g Cottage Cheese
1/2tbsp Udo's 3-6-9 Oil Blend
1tsp Glutamine
1 caplet GNC Multivitamins/Minerals
1 tablet Exact Cal-Mag
1000mg GNC Vitamin C

Daily Total
Calories - 2308
Protein - 260g
Fat - 51.1g
Carbohydrates - 200.8g

Percent Breakdown
Protein - 45%
Fat - 20%
Carbohydrates - 35%

AYung · 12-05-2006, 06:05 AM

Training
(Monday 12/4/06)

Legs and Calves (Week 2 of 10)
Sleep: 4.45 hours
Time: 6:44PM

Legs
Warm-Up and Acclimation
Squats
Set 1 - 90 x 12
Set 2 - 90 x 12
Set 3 - 125 x 6
Set 4 - 150 x 3
Set 5 - 170 x 1

Squats
Set 1 - 185 x 6 +5lbs
Set 2 - 190 x 6 +10lbs
Set 3 - 195 x 6 +15lbs
Dumbbell Walking Lunges
Set 1 - 30 x 6 +5lbs
Set 2 - 35 x 6 +10lbs
Stiff Leg Deadlifts
Set 1 - 140 x 6 +5lbs
Set 2 - 150 x 6 +15lbs

Calves
Acclimation
Standing Machine Calf Raises
Set 1 - 114 x 3
Set 2 - 124 x 1

Standing Machine Calf Raises
Set 1 - 141 x 8 +5lbs
Set 2 - 141 x 8 +5lbs
Set 3 - 141 x 8 +5lbs
Seated Calf Raises
Set 1 - 80 x 8 +5lbs
Set 2 - 85 x 8 +10lbs

Workout Length: 40 minutes

Notes: Today's Legs and Calves workout was very good. I forced myself to keep going heavier on squats, and all lifts in general. It was torture. I'll continue to push myself and go heavier on all exercises.

AYung · 12-05-2006, 06:07 AM

Notes: The bolded red numbers is the amount of weight I increased from last weeks workout. They are not personal records, but I will still count them as progress.

AYung · 12-05-2006, 06:08 AM

Quote:

Originally Posted by romanaz

god i wish i could be 9.6% bf, then the chicks would be after me.

The calipers may read that but I honestly don't feel that low in bodyfat.

**romanaz** · 12-05-2006, 06:09 AM

better then >20% that I am bro. be proud that your lean!

**DJSTARER** · 12-05-2006, 06:11 AM

y the cut?

**Ikaika** · 12-05-2006, 06:24 AM

yeah bro, you're already hella lean...i'd be bulking like a madman after your IMPC diet!

AYung · 12-05-2006, 06:28 AM

Main reason is repair some of the damages of my week long post contest binge. I packed on way too much unwanted fat. This is just going to be a short cut and after I finish it, I will begin clean bulking. I dont ever want to get near as fat as I was in July.

**DarkFalcon** · 12-05-2006, 08:33 AM

Quote:

Originally Posted by AYung

Main reason is repair some of the damages of my week long post contest binge. I packed on way too much unwanted fat. This is just going to be a short cut and after I finish it, I will begin clean bulking. I dont ever want to get near as fat as I was in July.

Are you sure it's all fat and not water? I think you should stick with the clean bulk and up your cardio to deal with unwanted fat.

**madman911** · 12-05-2006, 01:50 PM

It was my suggestion that he cut for a few weeks. He went a little nuts with his post-contest binge and was going straight into a bulk at 3500 calories a week at 145 lbs of bodyweight. I felt that he is risking going rapidly back to his old bf% if he heads into such a drastic bulk. He was unhappy with his fat gain post-contest and with the cals he was taking in, there was no doubt some considerable fat gain as well as bloat.

The practice of going back down to cutting cals and then increasing cals gradually is fairly standard practice for competitive bodybuilders (at least for naturals). It is the best way to quickly stabilize your bodies water balance and set the stage for staying lean while bulking. When you cut down to around 5-6% (which AYung did, much to his credit), your body is a completely different beast then it is at 10-12% or higher. At a very low bf% your body becomes extraordinarily efficient at storing fat, in fact, fat storage is probably priority #1 for your starving body, so jumping right into bulking mode will result in some very significant fat gain.

**DJSTARER** · 12-05-2006, 04:58 PM

got ya

i agree. i find it impossible to hold my BF low at the end of any cut for more than a month. I jump to 11% almost instantly.

AYung · 12-06-2006, 11:50 PM

Diet
(Tuesday 12/5/06)

Meal 1(6:59)
8 Egg Whites
44g Steel Cut Oats
20g Dry Cottage Cheese
2 cups Coffee
1 scoop ISS Satur8
1 caplet GNC Multivitamins/Minerals
1 tablet Exact Cal-Mag
1 caplet GNC Stress B with C
1000mg GNC Vitamin C
400IU GNC Vitamin E
1 Vcap NOW EGCg

Meal 2(9:41)
48g Dymatize Elite Whey Protein
1tbsp Udo's 3-6-9 Oil Blend

Meal 3(12:48)
48g Dymatize Elite Whey Protein
1tbsp Udo's 3-6-9 Oil Blend

Meal 4(4:04)
1 can Chunk Light Tuna
330g Sweet Potatoes
1 tablet Exact Cal-Mag
1 Vcap NOW EGCg

Pre W/O(5:53)
4 capsules PVL Super BCAAs
1 scoop ISS Satur8

Post W/O(7:53)
48g Dymatize Elite Whey Protein
38g Dextrose
2tsp Glutamine
4 capsules PVL Super BCAAs
1000mg GNC Vitamin C
400IU GNC Vitamin E

Meal 5(8:23)
8 Egg Whites
74g Steel Cut Oats
1 Vcap NOW EGCg

Meal 6(10:09)
1 package Sugar Free Jell-O
176g Dry Cottage Cheese
1/2tbsp Udo's 3-6-9 Oil Blend
1tsp Glutamine
1 caplet GNC Multivitamins/Minerals
1 tablet Exact Cal-Mag
1000mg GNC Vitamin C

Daily Total
Calories - 2330
Protein - 260.1g
Fat - 51g
Carbohydrates - 200.4g

Percent Breakdown
Protein - 45%
Fat - 20%
Carbohydrates - 35%

12-05-2006, 05:59 AM	#2
AYung IMPC Contestant Join Date: May 2005 Location: Edmonton, Alberta Canada Posts: 2,290 Recipes: 0 Rep Power: 41	December 3, 2006: 2006 Year End Cut Week 1:Bodyfat 9.6% 142lbs Week 2: Week 3: Week 4: Cutting Ends 12/31/06: __________________ Clean Bulking Journal http://www.ironmass.com/showthread.php?t=9546 Max Lifts Bench: 155 x 6 Deadlift: 315 x 6 Squat: 245 x 6 1 Rep Max Lifts Bench: 180 - Tested Deadlift: 365 - Tested Squat: 285 - Estimated TOTAL: 831 @ 156lbs Eddie Guerrero (1967-2005, R.I.P.) You'll always be loved and remembered.

12-05-2006, 06:00 AM	#3
AYung IMPC Contestant Join Date: May 2005 Location: Edmonton, Alberta Canada Posts: 2,290 Recipes: 0 Rep Power: 41	Note: I feel that my body fat calipers are off. I appear to be more than 10% bodyfat. __________________ Clean Bulking Journal http://www.ironmass.com/showthread.php?t=9546 Max Lifts Bench: 155 x 6 Deadlift: 315 x 6 Squat: 245 x 6 1 Rep Max Lifts Bench: 180 - Tested Deadlift: 365 - Tested Squat: 285 - Estimated TOTAL: 831 @ 156lbs Eddie Guerrero (1967-2005, R.I.P.) You'll always be loved and remembered.

12-05-2006, 06:01 AM	#5
AYung IMPC Contestant Join Date: May 2005 Location: Edmonton, Alberta Canada Posts: 2,290 Recipes: 0 Rep Power: 41	Diet (Monday 12/4/06) Meal 1(7:05) 1 can Chunk Light Tuna 44g Steel Cut Oats 2 cups Coffee 1 scoop ISS Satur8 1 caplet GNC Multivitamins/Minerals 1 tablet Exact Cal-Mag 1 caplet GNC Stress B with C 1000mg GNC Vitamin C 400IU GNC Vitamin E 1 Vcap NOW EGCg Meal 2(9:32) 48g Dymatize Elite Whey Protein 1tbsp Udo's 3-6-9 Oil Blend Meal 3(12:49) 48g Dymatize Elite Whey Protein 1tbsp Udo's 3-6-9 Oil Blend 1 Vcap NOW EGCg Meal 4(4:08) 8 Egg Whites 330g Sweet Potatoes 30g Cottage Cheese 1 tablet Exact Cal-Mag 1 Vcap NOW EGCg Pre W/O(6:00) 4 capsules PVL Super BCAAs 1 scoop ISS Satur8 Post W/O(7:36) 48g Dymatize Elite Whey Protein 38g Dextrose 2tsp Glutamine 4 capsules PVL Super BCAAs 1000mg GNC Vitamin C 400IU GNC Vitamin E Meal 5(8:09) 8 Egg Whites 74g Steel Cut Oats Meal 6(10:28) 188g Cottage Cheese 1/2tbsp Udo's 3-6-9 Oil Blend 1tsp Glutamine 1 caplet GNC Multivitamins/Minerals 1 tablet Exact Cal-Mag 1000mg GNC Vitamin C Daily Total Calories - 2308 Protein - 260g Fat - 51.1g Carbohydrates - 200.8g Percent Breakdown Protein - 45% Fat - 20% Carbohydrates - 35% __________________ Clean Bulking Journal http://www.ironmass.com/showthread.php?t=9546 Max Lifts Bench: 155 x 6 Deadlift: 315 x 6 Squat: 245 x 6 1 Rep Max Lifts Bench: 180 - Tested Deadlift: 365 - Tested Squat: 285 - Estimated TOTAL: 831 @ 156lbs Eddie Guerrero (1967-2005, R.I.P.) You'll always be loved and remembered.

12-05-2006, 06:05 AM	#6
AYung IMPC Contestant Join Date: May 2005 Location: Edmonton, Alberta Canada Posts: 2,290 Recipes: 0 Rep Power: 41	Training (Monday 12/4/06) Legs and Calves (Week 2 of 10) Sleep: 4.45 hours Time: 6:44PM Legs Warm-Up and Acclimation Squats Set 1 - 90 x 12 Set 2 - 90 x 12 Set 3 - 125 x 6 Set 4 - 150 x 3 Set 5 - 170 x 1 Squats Set 1 - 185 x 6 +5lbs Set 2 - 190 x 6 +10lbs Set 3 - 195 x 6 +15lbs Dumbbell Walking Lunges Set 1 - 30 x 6 +5lbs Set 2 - 35 x 6 +10lbs Stiff Leg Deadlifts Set 1 - 140 x 6 +5lbs Set 2 - 150 x 6 +15lbs Calves Acclimation Standing Machine Calf Raises Set 1 - 114 x 3 Set 2 - 124 x 1 Standing Machine Calf Raises Set 1 - 141 x 8 +5lbs Set 2 - 141 x 8 +5lbs Set 3 - 141 x 8 +5lbs Seated Calf Raises Set 1 - 80 x 8 +5lbs Set 2 - 85 x 8 +10lbs Workout Length: 40 minutes Notes: Today's Legs and Calves workout was very good. I forced myself to keep going heavier on squats, and all lifts in general. It was torture. I'll continue to push myself and go heavier on all exercises. __________________ Clean Bulking Journal http://www.ironmass.com/showthread.php?t=9546 Max Lifts Bench: 155 x 6 Deadlift: 315 x 6 Squat: 245 x 6 1 Rep Max Lifts Bench: 180 - Tested Deadlift: 365 - Tested Squat: 285 - Estimated TOTAL: 831 @ 156lbs Eddie Guerrero (1967-2005, R.I.P.) You'll always be loved and remembered.

12-05-2006, 06:07 AM	#7
AYung IMPC Contestant Join Date: May 2005 Location: Edmonton, Alberta Canada Posts: 2,290 Recipes: 0 Rep Power: 41	Notes: The bolded red numbers is the amount of weight I increased from last weeks workout. They are not personal records, but I will still count them as progress. __________________ Clean Bulking Journal http://www.ironmass.com/showthread.php?t=9546 Max Lifts Bench: 155 x 6 Deadlift: 315 x 6 Squat: 245 x 6 1 Rep Max Lifts Bench: 180 - Tested Deadlift: 365 - Tested Squat: 285 - Estimated TOTAL: 831 @ 156lbs Eddie Guerrero (1967-2005, R.I.P.) You'll always be loved and remembered.

12-05-2006, 05:54 AM	#1
AYung IMPC Contestant Join Date: May 2005 Location: Edmonton, Alberta Canada Posts: 2,290 Recipes: 0 Rep Power: 41	AYung's End of the Year Cut Diet Caloric intake will start off at 2300 calories. I will decrease as weight goes down. I will follow a 45/35/20-Protein/Carbohydrate/Fat ratio. Carbohydrate intake will be divided into: 15% at Breakfast, 35% at Pre Workout Meal, 20% at Post Workout Shake, 25% at Post Workout Meal, and 5% from byproducts of protein/fat intake. Training I will be following the Max-OT program for 10 weeks. Routine will be switched up every 4 weeks. Stats Waist: 30.5" Weight: 142lbs Bodyfat: 9.6% Goals - Stats Waist: 28.5" Weight: 138lbs Bodyfat: 7.5% Supplements The following supplements will be used during my cut. -GNC Mega Mens Multivitamins and Minerals -Exact Cal-Mag -GNC Stress B with C -GNC Vitamin C -GNC Vitamin E -NOW EGCg -Nutrabolics SuperFats (Week 2) -Dymatize Elite Whey Protein -Allmax Glutamine -PVL Super BCAAs -ISS Satur8 Notes -Weight and Bodyfat % will be updated each week. -End date of cutting planned is December 31, 2006. __________________ Clean Bulking Journal http://www.ironmass.com/showthread.php?t=9546 Max Lifts Bench: 155 x 6 Deadlift: 315 x 6 Squat: 245 x 6 1 Rep Max Lifts Bench: 180 - Tested Deadlift: 365 - Tested Squat: 285 - Estimated TOTAL: 831 @ 156lbs Eddie Guerrero (1967-2005, R.I.P.) You'll always be loved and remembered.

12-05-2006, 06:11 AM	#10
DJSTARER eating more folate... Join Date: Oct 2005 Location: State College, PA Posts: 4,110 Recipes: 0 Rep Power: 116	y the cut? __________________ My philosophies on training: "Extreme training yields extreme results" "Just because you can, does not mean you should" "The best program is the one you are not doing" Penn State Powerlifting-181 lb weightclass PGA Professional of America Current Stats: 474 Squat 601 Deadlift 320 Bench Goals for next training cycle: 500lbs squat and a total over 1400 in competition

12-05-2006, 06:24 AM	#11
Ikaika resident degen Join Date: Jul 2005 Location: San Diego, CA Posts: 3,855 Recipes: 0 Rep Power: 220	yeah bro, you're already hella lean...i'd be bulking like a madman after your IMPC diet! __________________ No supplement can make up for the lack of a strong work ethic.

12-05-2006, 06:28 AM	#12
AYung IMPC Contestant Join Date: May 2005 Location: Edmonton, Alberta Canada Posts: 2,290 Recipes: 0 Rep Power: 41	Main reason is repair some of the damages of my week long post contest binge. I packed on way too much unwanted fat. This is just going to be a short cut and after I finish it, I will begin clean bulking. I dont ever want to get near as fat as I was in July. __________________ Clean Bulking Journal http://www.ironmass.com/showthread.php?t=9546 Max Lifts Bench: 155 x 6 Deadlift: 315 x 6 Squat: 245 x 6 1 Rep Max Lifts Bench: 180 - Tested Deadlift: 365 - Tested Squat: 285 - Estimated TOTAL: 831 @ 156lbs Eddie Guerrero (1967-2005, R.I.P.) You'll always be loved and remembered.

12-05-2006, 01:50 PM	#14
madman911 Metamorphosizing Join Date: Sep 2005 Location: Boston Area Posts: 1,538 Recipes: 0 Rep Power: 61	It was my suggestion that he cut for a few weeks. He went a little nuts with his post-contest binge and was going straight into a bulk at 3500 calories a week at 145 lbs of bodyweight. I felt that he is risking going rapidly back to his old bf% if he heads into such a drastic bulk. He was unhappy with his fat gain post-contest and with the cals he was taking in, there was no doubt some considerable fat gain as well as bloat. The practice of going back down to cutting cals and then increasing cals gradually is fairly standard practice for competitive bodybuilders (at least for naturals). It is the best way to quickly stabilize your bodies water balance and set the stage for staying lean while bulking. When you cut down to around 5-6% (which AYung did, much to his credit), your body is a completely different beast then it is at 10-12% or higher. At a very low bf% your body becomes extraordinarily efficient at storing fat, in fact, fat storage is probably priority #1 for your starving body, so jumping right into bulking mode will result in some very significant fat gain. __________________ Millennium Sport Technologies Sponsored Athlete http://www.millenniumsport.net IMPC 2006 Novice Division Champ IMPC 2007 Open Division Champ Never underestimate the power of the bandana.

12-05-2006, 04:58 PM	#15
DJSTARER eating more folate... Join Date: Oct 2005 Location: State College, PA Posts: 4,110 Recipes: 0 Rep Power: 116	got ya i agree. i find it impossible to hold my BF low at the end of any cut for more than a month. I jump to 11% almost instantly. __________________ My philosophies on training: "Extreme training yields extreme results" "Just because you can, does not mean you should" "The best program is the one you are not doing" Penn State Powerlifting-181 lb weightclass PGA Professional of America Current Stats: 474 Squat 601 Deadlift 320 Bench Goals for next training cycle: 500lbs squat and a total over 1400 in competition

12-06-2006, 11:50 PM	#16
AYung IMPC Contestant Join Date: May 2005 Location: Edmonton, Alberta Canada Posts: 2,290 Recipes: 0 Rep Power: 41	Diet (Tuesday 12/5/06) Meal 1(6:59) 8 Egg Whites 44g Steel Cut Oats 20g Dry Cottage Cheese 2 cups Coffee 1 scoop ISS Satur8 1 caplet GNC Multivitamins/Minerals 1 tablet Exact Cal-Mag 1 caplet GNC Stress B with C 1000mg GNC Vitamin C 400IU GNC Vitamin E 1 Vcap NOW EGCg Meal 2(9:41) 48g Dymatize Elite Whey Protein 1tbsp Udo's 3-6-9 Oil Blend Meal 3(12:48) 48g Dymatize Elite Whey Protein 1tbsp Udo's 3-6-9 Oil Blend Meal 4(4:04) 1 can Chunk Light Tuna 330g Sweet Potatoes 1 tablet Exact Cal-Mag 1 Vcap NOW EGCg Pre W/O(5:53) 4 capsules PVL Super BCAAs 1 scoop ISS Satur8 Post W/O(7:53) 48g Dymatize Elite Whey Protein 38g Dextrose 2tsp Glutamine 4 capsules PVL Super BCAAs 1000mg GNC Vitamin C 400IU GNC Vitamin E Meal 5(8:23) 8 Egg Whites 74g Steel Cut Oats 1 Vcap NOW EGCg Meal 6(10:09) 1 package Sugar Free Jell-O 176g Dry Cottage Cheese 1/2tbsp Udo's 3-6-9 Oil Blend 1tsp Glutamine 1 caplet GNC Multivitamins/Minerals 1 tablet Exact Cal-Mag 1000mg GNC Vitamin C Daily Total Calories - 2330 Protein - 260.1g Fat - 51g Carbohydrates - 200.4g Percent Breakdown Protein - 45% Fat - 20% Carbohydrates - 35% __________________ Clean Bulking Journal http://www.ironmass.com/showthread.php?t=9546 Max Lifts Bench: 155 x 6 Deadlift: 315 x 6 Squat: 245 x 6 1 Rep Max Lifts Bench: 180 - Tested Deadlift: 365 - Tested Squat: 285 - Estimated TOTAL: 831 @ 156lbs Eddie Guerrero (1967-2005, R.I.P.) You'll always be loved and remembered.