[Jack_Smith]

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GOAL: 12% @ 199# (wet); 32" waist; no strength loss

Checkpoint 8 (16 Days On Cut)

CKPT 08:.......14.2% @ 205.6# = 29.2# Fat & 35.13" Waist...
GOAL(dry):.....12.3% @ 193.8# = 23.8# Fat & 32.00" Waist...
GAP:..............1.9%....................5.4# Fat &..3.13"


Pacing
CKPT 08...16 DAYS ON...TOT FAT LOSS (3.48)...DailyRR (0.22)...DRR Last3 CKPTs (0.02)
CKPT 07...14 DAYS ON...TOT FAT LOSS (3.15)...DailyRR (0.23)...DRR Last3 CKPTs 0.16
CKPT 06...12 DAYS ON...TOT FAT LOSS (2.42)...DailyRR (0.20)...DRR Last3 CKPTs (0.15)


Diet Compliance
CKPT 08 1786K (93F/143P/73C) vs. 1150K (100P/30C) Plan
CKPT 07 1445K (76F/106P/83C) vs. 1150K (100P/30C) Plan
CKPT 06 3584K (154F/270P/243C) vs. 1150K (100P/30C) Plan (Unplanned Re_feed/Carb Load = Total Fail)
CKPT 05 1609K (82F/151P/36C) vs. 1150K (100P/30C) Plan
CKPT 04 1573K (94F/123P/34C) vs. 1150K (100P/30C) Plan
CKPT 03 1123K (46F/118P/49C) vs. 1000K (175P/25C) Plan (CKPTs 1-3 Cumulative)


Progress
CKPT 08...16 DAYS ON.....14.2% @ 205.6#...35.13" Waist.....BP 9X185...SQ 8X265...DL 8X235...OP 8X125...FS 8X165...CH 12X00
CKPT 07...14 DAYS ON.....14.4% @ 205.0#...35.25" Waist.....BP 8X175...SQ 1X265...DL 8X235...OP 8X125...FS 8X165...CH 12X00
CKPT 06...12 DAYS ON.....14.7% @ 205.8#...35.63" Waist.....BP 8X175...SQ 1X265...DL 8X235...OP 6X125...FS 8X155...CH 12X00
CKPT 05...10 DAYS ON.....14.4% @ 203.6#...35.25" Waist.....BP 8X175...SQ 1X265...DL 8X225...OP 6X125...FS 8X155...CH 11X00
CKPT 04...08 DAYS ON.....14.0% @ 203.8#...35.38" Waist.....BP 8X175...SQ 6X265...DL 8X225...OP 6X125...FS 8X155...CH 11X00
CKPT 03...06 DAYS ON.....15.3% @ 203.8#...35.50" Waist.....BP 8X175...SQ 6X265...DL 8X225...OP 8X120...FS 8X145...CH 11X00
CKPT 02...04 DAYS ON.....14.7% @ 204.0#...35.75" Waist.....BP 8X175...SQ 6X265...DL 5X255...OP 8X120...FS 8X145...CH 10X00
CKPT 01...02 DAYS ON.....15.3% @ 204.8#...36.00" Waist.....BP 8X165...SQ 5X265...DL 5X255...OP 8X120...FS 8X145...CH 10X00
CKPT 00...00 DAYS ON.....15.8% @ 206.8#...36.25" Waist.....BP 8X165...SQ 5X265...DL 5X255...OP 5X115...FS 8X135...CH 10X00
.........................................................................PRs.....BP 8X245...SQ 8X265...DL 5X285...OP 5X140...FS 8X185...CH 08X55


Notes
* After 2 Weeks and Some Ups & Downs, Starting to Feel Dialed In @ 1.5#/week Fat Loss
* Nice Recovery from Failed Squat Last Time (1 X 265#) where I turned my ankle in the hole and almost dropped.
* Squat PR Match at 8 X 265#
* Feels More Like a Re-Comp than a Cut...
* Having Some Water Issues; Scale Weight Not Really Moving


Forward
* Do the Shit You Planned @ Checkpoint 5, Have Not Yet Executed
.....* Add a.m. Body Work ED = Injury Prevention as Weights go up
.....* Add a.m. Kettelbell Swings ED & Stretch/Bodywork for Injury Prevention
.....* Order Fat Burner
* Eat In M - F this week

......LIFT Days
......1000-1500K(115P/30C)
......16/8 IF
......BF:Athletic Greens + Yerba Prima
......LUrotein Shake
......PW:BCAA/10g Quick Carbs/SaltStick
......DN:Meat Fest + Spinach or Salad

......REST Days
......~800K(75P/30C)
......16/8 IF
......BF:Athletic Greens + Yerba Prima
......LU:Athletic Greens + 1/2 Avocado
......DN:Grilled Chicken Breast + 1/2 Avocado

......Need a Snack?
.........*Cucumbers in Vinegar
.........*Athletic Greens
.........*Strawberries

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