BiGgYmRaT gets SHREDDED!!!

BiGgYmRaT · 02-18-2007, 10:05 PM

Well guys, I'm back! I'm going to start a cut and I thought no better place to journal it then right here!

I'm current sitting about 212lbs @ app 18% BF. I am gonna try to cut down to 185-190lbs. I know its a HUGE cut for someone thats not that heavy, but I havent ever seen my abs and I'm ready for it. I have cut 3 times in the past, gotten down to about 12% or so, but I always stall, get frustrated, and quit. I have learned a lot since my last cut and I've put on some more solid mass so it should be a little easier this time around. My goal is gonna be to slowly cut down without losing too much muscle or strength. I wont be doing any PR chasing even though I have cut in the past and gained strength. I dont need to worry about PR's cause the lack of, may just frustrate me and I dont need that extra stress. I have learned that you dont need to constantly get stronger to keep your muscle mass. All I need to do is lift heavy enough, with enough volume...

I'm not totally set on a diet yet. I think at first I'm just gonna cut cals back a bit and clean up the diet. Then after the initial water weight is lost I'm most likely going to take a stab at a Keto diet. Probably the TKD version where I have a small amount of carbs Post Workout and a 24 hour carb up each week each Friday night. Then after I lose a good 10-15lbs of fat off that I will switch to a TCD(timed carb diet) for the last few lbs.

If there are any Endo's out there that have been in my shoes, dont be affraid to speak up and give me some advice. Hell, even if you arent an Endomorph, but you have lots of diet/nutrition/cutting knowledge, please speak up!

I'll post some pics and measurements in the next few days...NOW LETS GET IT ON!!!

**DarkFalcon** · 02-19-2007, 03:07 AM

Awesome BGR! Glad you decided to join all the other great log's here! The more the merrier! I'll be dropping in as much as I can to see how your cut goes! Good luck!

**davtown** · 02-19-2007, 07:00 AM

Sounds good man, hope it works out well for you

BiGgYmRaT · 02-20-2007, 02:40 AM

Thanks guys!

BiGgYmRaT · 02-20-2007, 02:40 AM

5:15pm
50 Mins
214lbs

Yates Rows- 135x15*, 245x8, 245x8, 245x8
Alt w/
Hammer Stength Incline Bench- 90x15*, 115x12, 115x12, 115x12

Seated WG Cable Row- 220x10, 220x10, 220x10
Alt w/
Decline Bench- 275x10, 275x9, 275x8

Rev Peck Deck- 100x15, 110x12, 110x10
Alt w/
Peck Deck- 100x15, 110x12, 120x10

Good workout! The Yates rows felt really heavy. My form was little more loose then I like so I think I'll back off to 225 next week to focus on pinching my shoulder blades together more. I got a great chest pump from the HS Inc Presses. I havent even done them first in the line up. I might actually have to rotate them in every few workouts. The weight noted was per hand, so I was actually doing 230x12 for each set. Decline presses were real strong! Last time I hit 275x10 it was the first exercise so I am really happy with the reps I was able to get. I didnt expect to get more then 8. Tomorrow will be Lower 2- PC Dominant

BiGgYmRaT · 02-21-2007, 03:16 AM

4:10pm
55 Mins
212lbs

SLDL- 135x12, 185x10, 235x8

Power Runner- 70x15, 95x12, 120x10

Hyper Exts- 20, 15, 15

Seated Leg Curl- 100x12, 100x12, 100x12

Hip Abductor- 100x15, 100x15, 100x15

Standing Smith Calf Raise- 335x12, 335x12, 335x12

Seated Calf Raise- 135x15, 135x15, 135x15
Alt w/
Toe Raise- 15x20, 15x20, 15x20

Donkey Calf Raise- 325x10, 325x10, 325x10

Ok workout. It wasnt anything special. I was kinda tired cause I had to work today and I wasnt expecting to get up so damn early. For the Power Runner the weight noted is per leg...

**powerman2000** · 02-21-2007, 04:19 AM

Holy Crap, that was a ton of calve work.

BiGgYmRaT · 02-21-2007, 04:36 AM

Quote:

Originally Posted by powerman2000

Holy Crap, that was a ton of calve work.

LOL...hell yeah!!! Calves are a big priority for me right now! Doing 6 sets twice a week wasnt working so I upped the volume a little bit and started working the tibialis too.

**DarkFalcon** · 02-21-2007, 07:42 PM

Quote:

Originally Posted by BiGgYmRaT

LOL...hell yeah!!! Calves are a big priority for me right now! Doing 6 sets twice a week wasnt working so I upped the volume a little bit and started working the tibialis too.

Make a difference?

BiGgYmRaT · 02-21-2007, 07:49 PM

Quote:

Originally Posted by DarkFalcon

Make a difference?

Yeah, I have gained over a half inch in the past 6 months...

**DarkFalcon** · 02-21-2007, 07:55 PM

Quote:

Originally Posted by BiGgYmRaT

Yeah, I have gained over a half inch in the past 6 months...

That's significant. I need to step it up in that area myself.

BiGgYmRaT · 02-21-2007, 09:48 PM

Quote:

Originally Posted by DarkFalcon

That's significant. I need to step it up in that area myself.

Yeah it is! And I just realized its only been 4 weeks!

BiGgYmRaT · 02-22-2007, 03:11 AM

3:50pm
50 Mins
211lbs

OH Cable Rope Exts- 120x12, 130x10, 140x8
SS w/
WG Cable Curls- 130x12, 140x10, 150x8

Inc EZ Bar Exts- 110x8, 110x8, 110x8
Alt w/
CG Preacher Curls- 100x8, 100x8, 100x8

V Bar Press Downs- 110x10, 110x10, 110x10
Alt w/
Standing Hammer Curls- 55x10, 55x10, 55x10

Rev Grip Press Downs- 120x12, 120x12, 120x12
SS w/
Conc Curls- 30x12, 30x12, 30x12

Behind the Back BB Curls- 110x15, 110x15, 110x15, 110x15,
SS w/
BB Rev Wrist Curls- 50x15, 50x15, 50x15, 50x15,

Great arm workout! I didnt do the normal workout with Dips and CG Presses cause my F Delts are still sore and I had no spotter, but I made due. Just to clarify, SS w/ means I did a true SuperSet, Alt w/ means I just alternated exercises with a short break between. The break is usually 30-60 seconds.

**powerman2000** · 02-22-2007, 04:52 AM

Supersets make for crazy muscle pumps. There isn't any NO drink that can create the same pumps that a bunch of supersets can do on their own.

BiGgYmRaT · 02-22-2007, 04:58 AM

Quote:

Originally Posted by powerman2000

Supersets make for crazy muscle pumps. There isn't any NO drink that can create the same pumps that a bunch of supersets can do on their own.

You know it Mang! But I still take 3 grams of Arginine/Ornithine just for kicks!

BiGgYmRaT · 02-22-2007, 07:44 PM

10:15am
32 Mins
211lbs

Precore- app 350 cals burnt

Didnt expect to do cardio, but I trained my uncle today and did a some cardio with him after he lifted.

BiGgYmRaT · 02-24-2007, 04:34 AM

6:00pm
90 Mins
212lbs

Hammer Chins- Bwx12*, 60x6, 60x6, 60x6
Alt w/
DB Shoulder Press- 75x10*, 100x8, 100x8, 100x8+2

Wide Rev Grip Pull Downs- 220x12, 220x12, 220x12
Alt w/
Smith BN Sh Press- 135x10, 135x10, 135x12

Stiff Arm Lat Pull Downs- 150x10, 150x10, 150x10
Alt w/
Behind Back Cable Laterals- 35x12, 35x12, 35x12

Behind Back Power Shrugs- 385x15, 475x12, 525x10

WG BB Shrugs- 315x15 , 365x12, 455x10

Great workout! I was stronger tonight then usual. I worked out with my old partner so it was motivating. If I was marking PR's I think the whole workout would pretty much be colored. It took a little longer then usual, but I didnt mind since we were going so heavy. On a weightloss note, I'm not losing water weight like usual. I might need to strart drinking even more water.

spirit3530 · 02-24-2007, 07:17 AM

Subbed yeah...Luke

. Is it alright for me to let the troops know you are over here?

BiGgYmRaT · 02-24-2007, 08:59 AM

Quote:

Originally Posted by spirit3530

Subbed yeah...Luke

. Is it alright for me to let the troops know you are over here?

Hell yeah man! I dont mind if the gang comes and watches over here...

02-18-2007, 10:05 PM	#1
BiGgYmRaT Pro Stature Join Date: Aug 2005 Location: WA Posts: 115 Recipes: 0 Rep Power: 6	BiGgYmRaT gets SHREDDED!!! Well guys, I'm back! I'm going to start a cut and I thought no better place to journal it then right here! I'm current sitting about 212lbs @ app 18% BF. I am gonna try to cut down to 185-190lbs. I know its a HUGE cut for someone thats not that heavy, but I havent ever seen my abs and I'm ready for it. I have cut 3 times in the past, gotten down to about 12% or so, but I always stall, get frustrated, and quit. I have learned a lot since my last cut and I've put on some more solid mass so it should be a little easier this time around. My goal is gonna be to slowly cut down without losing too much muscle or strength. I wont be doing any PR chasing even though I have cut in the past and gained strength. I dont need to worry about PR's cause the lack of, may just frustrate me and I dont need that extra stress. I have learned that you dont need to constantly get stronger to keep your muscle mass. All I need to do is lift heavy enough, with enough volume... I'm not totally set on a diet yet. I think at first I'm just gonna cut cals back a bit and clean up the diet. Then after the initial water weight is lost I'm most likely going to take a stab at a Keto diet. Probably the TKD version where I have a small amount of carbs Post Workout and a 24 hour carb up each week each Friday night. Then after I lose a good 10-15lbs of fat off that I will switch to a TCD(timed carb diet) for the last few lbs. If there are any Endo's out there that have been in my shoes, dont be affraid to speak up and give me some advice. Hell, even if you arent an Endomorph, but you have lots of diet/nutrition/cutting knowledge, please speak up! I'll post some pics and measurements in the next few days...NOW LETS GET IT ON!!! __________________ Proud Member of the Quarter Ton Deadlift Club Powerbuilders dont sweat...WE BLEED! Pain is weakness leaving the body! Work Hard Play Hard! Go Heavy or Go Home!

02-19-2007, 07:00 AM	#3
davtown OM NOM NOM NOM Join Date: Nov 2005 Location: San Francisco Posts: 2,348 Recipes: 0 Rep Power: 128	Sounds good man, hope it works out well for you __________________ --Training Journal-- current/goal D: 350/380 S: 280/300 B: 235/260

02-20-2007, 02:40 AM	#4
BiGgYmRaT Pro Stature Join Date: Aug 2005 Location: WA Posts: 115 Recipes: 0 Rep Power: 6	Thanks guys! __________________ Proud Member of the Quarter Ton Deadlift Club Powerbuilders dont sweat...WE BLEED! Pain is weakness leaving the body! Work Hard Play Hard! Go Heavy or Go Home!

02-20-2007, 02:40 AM	#5
BiGgYmRaT Pro Stature Join Date: Aug 2005 Location: WA Posts: 115 Recipes: 0 Rep Power: 6	Upper 2- Horizontal Push Pull 5:15pm 50 Mins 214lbs Yates Rows- 135x15, 245x8, 245x8, 245x8 Alt w/ Hammer Stength Incline Bench- 90x15, 115x12, 115x12, 115x12 Seated WG Cable Row- 220x10, 220x10, 220x10 Alt w/ Decline Bench- 275x10, 275x9, 275x8 Rev Peck Deck- 100x15, 110x12, 110x10 Alt w/ Peck Deck- 100x15, 110x12, 120x10 Good workout! The Yates rows felt really heavy. My form was little more loose then I like so I think I'll back off to 225 next week to focus on pinching my shoulder blades together more. I got a great chest pump from the HS Inc Presses. I havent even done them first in the line up. I might actually have to rotate them in every few workouts. The weight noted was per hand, so I was actually doing 230x12 for each set. Decline presses were real strong! Last time I hit 275x10 it was the first exercise so I am really happy with the reps I was able to get. I didnt expect to get more then 8. Tomorrow will be Lower 2- PC Dominant __________________ Proud Member of the Quarter Ton Deadlift Club Powerbuilders dont sweat...WE BLEED! Pain is weakness leaving the body! Work Hard Play Hard! Go Heavy or Go Home!

02-21-2007, 03:16 AM	#6
BiGgYmRaT Pro Stature Join Date: Aug 2005 Location: WA Posts: 115 Recipes: 0 Rep Power: 6	Lower 2 PC Dominant 4:10pm 55 Mins 212lbs SLDL- 135x12, 185x10, 235x8 Power Runner- 70x15, 95x12, 120x10 Hyper Exts- 20, 15, 15 Seated Leg Curl- 100x12, 100x12, 100x12 Hip Abductor- 100x15, 100x15, 100x15 Standing Smith Calf Raise- 335x12, 335x12, 335x12 Seated Calf Raise- 135x15, 135x15, 135x15 Alt w/ Toe Raise- 15x20, 15x20, 15x20 Donkey Calf Raise- 325x10, 325x10, 325x10 Ok workout. It wasnt anything special. I was kinda tired cause I had to work today and I wasnt expecting to get up so damn early. For the Power Runner the weight noted is per leg... __________________ Proud Member of the Quarter Ton Deadlift Club Powerbuilders dont sweat...WE BLEED! Pain is weakness leaving the body! Work Hard Play Hard! Go Heavy or Go Home!

02-19-2007, 03:07 AM	#2
DarkFalcon I've got a RAGING clue! Join Date: May 2005 Location: dnyc99's cleaning staff Posts: 12,526 Recipes: 0 Rep Power: 309	Awesome BGR! Glad you decided to join all the other great log's here! The more the merrier! I'll be dropping in as much as I can to see how your cut goes! Good luck!

02-21-2007, 04:19 AM	#7
powerman2000 The Old Moderator Join Date: Apr 2005 Location: Colorado Posts: 4,281 Recipes: 0 Rep Power: 199	Holy Crap, that was a ton of calve work. __________________ Don't forget to periodize Best BP 507 lbs competitive Best Squat 705 lbs competitive Best DL 650 lbs competitive Guns don't kill people, men who come home early do. My workout log http://www.ironmass.com/forums/showthread.php?t=6247

02-22-2007, 03:11 AM	#13
BiGgYmRaT Pro Stature Join Date: Aug 2005 Location: WA Posts: 115 Recipes: 0 Rep Power: 6	Arms 3:50pm 50 Mins 211lbs OH Cable Rope Exts- 120x12, 130x10, 140x8 SS w/ WG Cable Curls- 130x12, 140x10, 150x8 Inc EZ Bar Exts- 110x8, 110x8, 110x8 Alt w/ CG Preacher Curls- 100x8, 100x8, 100x8 V Bar Press Downs- 110x10, 110x10, 110x10 Alt w/ Standing Hammer Curls- 55x10, 55x10, 55x10 Rev Grip Press Downs- 120x12, 120x12, 120x12 SS w/ Conc Curls- 30x12, 30x12, 30x12 Behind the Back BB Curls- 110x15, 110x15, 110x15, 110x15, SS w/ BB Rev Wrist Curls- 50x15, 50x15, 50x15, 50x15, Great arm workout! I didnt do the normal workout with Dips and CG Presses cause my F Delts are still sore and I had no spotter, but I made due. Just to clarify, SS w/ means I did a true SuperSet, Alt w/ means I just alternated exercises with a short break between. The break is usually 30-60 seconds. __________________ Proud Member of the Quarter Ton Deadlift Club Powerbuilders dont sweat...WE BLEED! Pain is weakness leaving the body! Work Hard Play Hard! Go Heavy or Go Home!

02-22-2007, 04:52 AM	#14
powerman2000 The Old Moderator Join Date: Apr 2005 Location: Colorado Posts: 4,281 Recipes: 0 Rep Power: 199	Supersets make for crazy muscle pumps. There isn't any NO drink that can create the same pumps that a bunch of supersets can do on their own. __________________ Don't forget to periodize Best BP 507 lbs competitive Best Squat 705 lbs competitive Best DL 650 lbs competitive Guns don't kill people, men who come home early do. My workout log http://www.ironmass.com/forums/showthread.php?t=6247

02-22-2007, 07:44 PM	#16
BiGgYmRaT Pro Stature Join Date: Aug 2005 Location: WA Posts: 115 Recipes: 0 Rep Power: 6	Cardio 10:15am 32 Mins 211lbs Precore- app 350 cals burnt Didnt expect to do cardio, but I trained my uncle today and did a some cardio with him after he lifted. __________________ Proud Member of the Quarter Ton Deadlift Club Powerbuilders dont sweat...WE BLEED! Pain is weakness leaving the body! Work Hard Play Hard! Go Heavy or Go Home!

02-24-2007, 04:34 AM	#17
BiGgYmRaT Pro Stature Join Date: Aug 2005 Location: WA Posts: 115 Recipes: 0 Rep Power: 6	Upper 1 Vertical Push Pull 6:00pm 90 Mins 212lbs Hammer Chins- Bwx12, 60x6, 60x6, 60x6 Alt w/ DB Shoulder Press- 75x10, 100x8, 100x8, 100x8+2 Wide Rev Grip Pull Downs- 220x12, 220x12, 220x12 Alt w/ Smith BN Sh Press- 135x10, 135x10, 135x12 Stiff Arm Lat Pull Downs- 150x10, 150x10, 150x10 Alt w/ Behind Back Cable Laterals- 35x12, 35x12, 35x12 Behind Back Power Shrugs- 385x15, 475x12, 525x10 WG BB Shrugs- 315x15 , 365x12, 455x10 Great workout! I was stronger tonight then usual. I worked out with my old partner so it was motivating. If I was marking PR's I think the whole workout would pretty much be colored. It took a little longer then usual, but I didnt mind since we were going so heavy. On a weightloss note, I'm not losing water weight like usual. I might need to strart drinking even more water. __________________ Proud Member of the Quarter Ton Deadlift Club Powerbuilders dont sweat...WE BLEED! Pain is weakness leaving the body! Work Hard Play Hard! Go Heavy or Go Home!

02-24-2007, 07:17 AM	#18
spirit3530 IMPC Contestant Join Date: Jul 2006 Posts: 493 Recipes: 0 Rep Power: 27	Subbed yeah...Luke . Is it alright for me to let the troops know you are over here? __________________ 2007 NGA Northern States Regional Amatuer Classic Novice Heavyweight Champion We are kings or pawns, a man once said..emperors and fools. The Physique that is developed slowly and naturally will endure longer -John Grimek Unbeaten Champion Serge Nubert wortout review http://www.ironmass.com/exercises/10...t-workout.html Focus xt Log http://www.ironmass.com/sponsored-pr...-focus-xt.html Workout by Layne "Str8flexed" Norton http://www.ironmass.com/showthread.php?t=8020