[Jack_Smith]

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

Checkpoint 2 (4 Days On Cut)

CKPT 02:.......14.7% @ 204.0#...35.75" Waist...
GOAL(dry):.....12.3% @ 193.8#...32.00" Waist...
GAP:..............2.7%......10.2#.....3.75"


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

...

[Vaun]

How are you measuring bodyfat?

[Jack_Smith]

(05-05-2017 12:13 PM)Vaun Wrote:  

How are you measuring bodyfat?

Ultrasound via BodyMetrix. Highly recommend.

[Vaun]

(05-05-2017 01:05 PM)Jack_Smith Wrote:  

(05-05-2017 12:13 PM)Vaun Wrote:  

How are you measuring bodyfat?

Ultrasound via BodyMetrix. Highly recommend.

Nice, the Caddy of body fat calipers. Just called them, have to get one. This is supposed to be really good at looking at your viscous fat, marbling, etc. Have you seen anything like that? Of course in your portly days..

[Jack_Smith]

(05-05-2017 01:39 PM)Vaun Wrote:  

(05-05-2017 01:05 PM)Jack_Smith Wrote:  

(05-05-2017 12:13 PM)Vaun Wrote:  

How are you measuring bodyfat?

Ultrasound via BodyMetrix. Highly recommend.

Nice, the Caddy of body fat calipers. Just called them, have to get one. This is supposed to be really good at looking at your viscous fat, marbling, etc. Have you seen anything like that? Of course in your portly days..

It's the best I have found for a home device. The research is that is it tracks very closely to immersion tank testing, which was the gold standard pre-DEXA. It still requires some practice, just like the calipers, but it is easier to get the hang of and MUCH sexier.

More importantly, the company is the shit. Their customer service is THE BEST. I was having some trouble with my measurements after about 6 months, scheduled a FREE apt with a coach. The guy spent over an hour with me on a skype walking me through how to get consistent readings (and all that other fancy shit it does that I never use). He also reviewed my workout program, diet, and we measured "muscle quality." Unbelievable service.

Couple years ago, the thing stopped working properly. CSR answered the phone in 2 rings. Sent me an RMA on their dime (for an out of warranty product that I had never registered). Forgot about it. Couple weeks later it arrives, repaired with a new cord, a note explaing the repair they made, and NO BILL. WTF!?

GREAT. COMPANY.


PS - Check ebay and CL for used units. I have seen washed-up trainers selling them from time to time at a substantial discount.

[Vaun]

(05-05-2017 05:35 PM)Jack_Smith Wrote:  

(05-05-2017 01:39 PM)Vaun Wrote:  

(05-05-2017 01:05 PM)Jack_Smith Wrote:  

(05-05-2017 12:13 PM)Vaun Wrote:  

How are you measuring bodyfat?

Ultrasound via BodyMetrix. Highly recommend.

Nice, the Caddy of body fat calipers. Just called them, have to get one. This is supposed to be really good at looking at your viscous fat, marbling, etc. Have you seen anything like that? Of course in your portly days..

It's the best I have found for a home device. The research is that is it tracks very closely to immersion tank testing, which was the gold standard pre-DEXA. It still requires some practice, just like the calipers, but it is easier to get the hang of and MUCH sexier.

More importantly, the company is the shit. Their customer service is THE BEST. I was having some trouble with my measurements after about 6 months, scheduled a FREE apt with a coach. The guy spent over an hour with me on a skype walking me through how to get consistent readings (and all that other fancy shit it does that I never use). He also reviewed my workout program, diet, and we measured "muscle quality." Unbelievable service.

Couple years ago, the thing stopped working properly. CSR answered the phone in 2 rings. Sent me an RMA on their dime (for an out of warranty product that I had never registered). Forgot about it. Couple weeks later it arrives, repaired with a new cord, a note explaing the repair they made, and NO BILL. WTF!?

GREAT. COMPANY.


PS - Check ebay and CL for used units. I have seen washed-up trainers selling them from time to time at a substantial discount.

Great advice. Rep again if I could.

The muscle quality testing is very interesting. Hard to believe one device can do all of that.

I date a lot of fitness freaks. Body fat scans on my sectional couch could be fun. Would probably pay for itself in a few months over going out on dates...

[komatiite]

How much did the BodyMetrix unit cost? They don't seem to have it on their site

[Vaun]

(05-05-2017 10:03 PM)komatiite Wrote:  

How much did the BodyMetrix unit cost? They don't seem to have it on their site

$500

[Jack_Smith]

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

Checkpoint 3 (6 Days On Cut)

CKPT 03:.......15.3% @ 203.8#...35.5." Waist...
GOAL(dry):.....12.3% @ 193.8#...32.00" Waist...
GAP:..............3.0%......10.0#.....3.50"


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
*Pacing: (1.5#) Fat in 6 days = 1.75#/wk; decent pacing for 16%; have seen faster pacing Week 1
*Diet Last 6: 1123K (46F/118P/49C) vs. 1000K (175P/25C) Plan
*Blew Diet Post Workout on Friday post Workout - 1800K + ~200C

forward
*Need to Keep Carbs Super Low for 7-10 Days to Get in the Cut Zone. Kill the bitch ass unplanned refeeds and off plan snacks.
*Kill the 7-Eleven Snacks Pre-Workout. Even Nuts.
*FIRE UP THE DISPOSAL. It's your friend. Run all that snack shit in the house down that motherfucker.
*BCAAs work Pre-Workout. Don't Forget.
*Lift Fasted (except BCAAs) and Earlier in the Day
*Hit the Athletic Greens 2X/Day
*Standardize Meals

......LIFT Days
......1000-1500K(115P/30C)
......16/8 IF
......BF:Athletic Greens + Yerba Prima
......LUrotein Shake
......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

...

[Vaun]

Jack, if I am reading this right;

You are doing 30 grams of carbs on lift days? And 115 grams of protein on lift days?

Are you doing any HIIT or cardio at all?

How long do you plan to do this? I find it almost impossible to only get 30 grams of carbs per day.

[Jack_Smith]

(05-07-2017 10:26 AM)Vaun Wrote:  

You are doing 30 grams of carbs on lift days? And 115 grams of protein on lift days?

Diet Last 6 Days: 1123K (46F/118P/49C) vs. 1000K (175P/25C) Plan. This is my 6d average and includes 3 Lift Days and 3 Rest Days.

Going forward for the next 4-6 days, yes, I am targeting 115P/30C on lift days.

(05-07-2017 10:26 AM)Vaun Wrote:  

Are you doing any HIIT or cardio at all?

Zero. I hate cardio and reserve for when my cut stalls.

Getting Ripped is 80% Diet; 17% Lifting; 3% Everything Else.

I like to focus effort where I get the highest ROI.

(05-07-2017 10:26 AM)Vaun Wrote:  

How long do you plan to do this?

12% BF, ripped enough for shirtless photos to update my Tinder pics, or Memorial Day, whichever comes first.

May also do a Stage 2 cut Memorial Day - July 4 to get under 10% for the first time ever. Then maintenance until Fall...

(05-07-2017 10:26 AM)Vaun Wrote:  

I find it almost impossible to only get 30 grams of carbs per day.

What seems "almost impossible" about it? Dialing in your diet, or adhering to it?

[Vaun]

(05-07-2017 11:48 AM)Jack_Smith Wrote:  

(05-07-2017 10:26 AM)Vaun Wrote:  

I find it almost impossible to only get 30 grams of carbs per day.

What seems "almost impossible" about it? Dialing in your diet, or adhering to it?

Even with shakes(casein), its really hard for me just to eat pure protein all day. Whatever it is, chicken, fish, steak, tuna. Its hard to eat a decent amount of calories and avoid any amount of sugar or any carbohydrate. Also, lately when I go below 80 grams a day, I start to feel like I have no energy at all. My workouts suffer, I feel tired and unmotivated. I took a cheat day yesterday at a beer garden and stuffed my face with sausage, beer, bbq and ice cream at night.

My daily macro goal is 125gC/175gPro/50gFat per day. I want to find my optimal macros to where I can lose the body fat, and still increase muscle growth while I lift and HIIT, 5-6 times per week.

This week I have been averaging 108 grams of Carb per day, and 168 grams of protein per day. Last week I lifted 5x, and did 3 HIIT workouts after I lift. The high intensity stuff ranges anywhere from 7-15 minutes. My waist measurement is down to 35.5", down from 38" in early April when I started. My workout is here. My goals are the same as yours, looking good for summer, and hopefully by memorial day. I want a 32" waist and abs.

In my quick review of Leangains on Reddit, the numbers are crazy. 300g+ of protein per day on lifting days? 200g+ of carbs per day on lifting days? I realize this is the bulk diet, but that is a true bulkers diet, not what I would call a "lean gain". I have yet to learn more about it, and I may be just over reacting to the numbers I have seen people post so far. What are the macro rec's for his cut diet?

[Jack_Smith]

(05-07-2017 02:22 PM)Vaun Wrote:  

Even with shakes(casein), its really hard for me just to eat pure protein all day. Whatever it is, chicken, fish, steak, tuna. Its hard to eat a decent amount of calories and avoid any amount of sugar or any carbohydrate. Also, lately when I go below 80 grams a day, I start to feel like I have no energy at all. My workouts suffer, I feel tired and unmotivated. I took a cheat day yesterday at a beer garden and stuffed my face with sausage, beer, bbq and ice cream at night.

Everybody's got to find their own path, and it sounds like you are getting there. There's no law that says you have to go lo carb.

The lethargy that you describe sounds like the early stages of carb withdrawall. The only way out of that, if you want out, is through it. Go pure keto (C<30g) for 7-10 days. Your body will adapt to burning fat vs carbs and you'll be fine.

(05-07-2017 02:22 PM)Vaun Wrote:  

I took a cheat day yesterday at a beer garden and stuffed my face with sausage, beer, bbq and ice cream at night.

It's fine to refeed. If you don't, you will eventually binge and blow your diet. The key is to do the refeed in such a manner that you maximize enjoyment and minimize negative impact. -- Schedule and time constrain your refeed. Refeed on lift days only, post workout. Drink a protein shake post workout and pre-refeed. When its over, throw any leftovers down the disposal and diet hard the next day.

(05-07-2017 02:22 PM)Vaun Wrote:  

My daily macro goal is 125gC/175gPro/50gFat per day. I want to find my optimal macros to where I can lose the body fat, and still increase muscle growth while I lift and HIIT, 5-6 times per week.

1650K/day is a legit calorie deficit. No need to fuck with anything until you stall.

(05-07-2017 02:22 PM)Vaun Wrote:  

In my quick review of Leangains on Reddit, the numbers are crazy. 300g+ of protein per day on lifting days? 200g+ of carbs per day on lifting days? I realize this is the bulk diet, but that is a true bulkers diet, not what I would call a "lean gain". I have yet to learn more about it, and I may be just over reacting to the numbers I have seen people post so far. What are the macro rec's for his cut diet?

Many of the online calculators and and diet guidelines VASTLY overstate calories for me. The key is to track your daily intake and results, so you know your maintenance calories and can set up your own diet.

Did you check out the spreadsheet I sent you? You can put in your age, activity level, and other stats, and it will set the diet up for you. Cut, Re-comp, bulk, whatever you prefer. That's a decent starting point.

[Jack_Smith]

(05-07-2017 10:07 AM)Jack_Smith Wrote:  

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

Checkpoint 4 (8 Days On Cut)

CKPT 04:.......14.0% @ 203.8# = 28.5# Fat & 35.38" Waist...
GOAL(dry):.....12.3% @ 193.8# = 23.8# Fat & 32.00" Waist...
GAP:..............1.7%....................4.7# Fat &..3.38"


Pacing
CKPT 04...08 DAYS ON...TOT FAT LOSS (4.14)...DailyRR (0.52)...DRR Last3 CKPTs (0.47)


Diet Compliance
CKPT 04 1448K (83F/123P/41C) vs. 1150K (100P/30C) Plan
CKPT 03 1123K (46F/118P/49C) vs. 1000K (175P/25C) Plan (CKPTs 1-3 Cumulative)


Strength
CKPT 04...08 DAYS ON.....15.3% @ 203.8#...35.50" 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
*Simple Steps Improve Compliance - Designated Snacks (Cucs/Berries) On Hand, Pre-Plan & Prep Meals, Increase Fat Intake, Athletic Greens & Yerba Prima every morning, BCAAs or Shake Pre-Workout, Eat One Big Meal per Day (dinner)
*Really surprising lack of scale weight loss, given that I have averaged <50C over last 8 days
*This Means I am DUE for a drop
*Increase water intake?
*Cramping, esp. on lift days becoming an issue. Remember to take electrolytes pre-workout
*Visibly Leaning Out
*Look Like Shit / Depleted - This is a Mind Fuck. Dieting makes you look WORSE before you look better. Focus on 1) losing the fat & 2) increasing/maintaining strength. Once the fat comes off and you refeed, you will fill right out and look 1000% better. Don't Forget.
*Stay Focused on Diet. You're NOT dialed in 100% yet. Once you get the diet dialed in, then, and only then, you can start other measures - cardio; track; etc.


Forward
*Take SaltStick pre-Workout EVERY lift day
*Add Some Minor Rest Day Body Work = Injury Prevention as Weights go up
*Stick with Current Meal Plan for the Next 4 Days + NO EATING OUT!

......LIFT Days
......1000-1500K(115P/30C)
......16/8 IF
......BF:Athletic Greens + Yerba Prima
......LUrotein Shake
......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

...

[Jack_Smith]

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

Checkpoint 5 (10 Days On Cut)

CKPT 05:.......14.4% @ 203.6# = 29.3# Fat & 35.25" Waist...
GOAL(dry):.....12.3% @ 193.8# = 23.8# Fat & 32.00" Waist...
GAP:..............2.1%....................5.5# Fat &..3.25"


Pacing
CKPT 05...10 DAYS ON...TOT FAT LOSS (3.36)...DailyRR (0.34)...DRR Last3 CKPTs (0.11)


Diet Compliance
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 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
* Belt in One Notch to Innermost Hole
* Crave Control is Much Better with Increased Fat, Greens, Avocado, Designated Snacks & Yerba
* One Big Meal per Day Also Works
* Salt Tabs pre-workout solve Cramping Issues
* With One Meal per Day, meal timing and consistency is important, especially on lift days. Blew Lift Day diet with 3 hour gap from workout to food.
* Clearly Stalled. Let's Go!
* Squat Fail. Totally depleted. Turned ankle at bottom of first rep of top set. Lucky to not drop. Flat benches were taken, so subbed Incline and worked up to 3 X 5 X 135 (R9).

Forward
* Stick with Current Supp Stack - Multi/OM3/Yerba/Greens
* Stick with Pre-Workout Stack - BCAAs/SaltStick + ADD 10g Quick Carbs
* 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
* Stick with Current Meal Plan + NO EATING OUT!

......LIFT Days
......1000-1500K(115P/30C)
......16/8 IF
......BF:Athletic Greens + Yerba Prima
......LUrotein Shake
......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

...

[Jack_Smith]

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

Checkpoint 6 (12 Days On Cut)

CKPT 06:.......14.7% @ 205.8# = 30.3# Fat & 35.625" Waist...
GOAL(dry):.....12.3% @ 193.8# = 23.8# Fat & 32.00" Waist...
GAP:..............2.4%....................6.5# Fat &..3.625"


Pacing
CKPT 06...12 DAYS ON...TOT FAT LOSS (2.42)...DailyRR (0.20)...DRR Last3 CKPTs (0.15)


Diet Compliance
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 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
* Total Fail
* Two Day Unplanned Re-Feed & Carb Load


Forward
* FLUSH IT
* Back On Plan Sat + Fast on Sunday
* Do the Shit You Planned Last Checkpoint, but Did Not Execute
.....* 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
* Back On Eating Plan on Monday

......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

...

[Jack_Smith]

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

Checkpoint 7 (14 Days On Cut)

CKPT 07:.......14.4% @ 205.0# = 29.5# Fat & 35.25" Waist...
GOAL(dry):.....12.3% @ 193.8# = 23.8# Fat & 32.00" Waist...
GAP:..............2.1%....................5.7# Fat &..3.25"


Pacing
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 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 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
* Nice Recovery from Diet Blowout
* Get Serious - Diet/Bodywork/Cardio/Supps


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

...

[Jack_Smith]

...
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

...

[Jack_Smith]

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

Checkpoint 9 (18 Days On Cut)

CKPT 09:.......14.0% @ 205.0# = 28.7# Fat & 35.13" Waist...
GOAL(dry):.....12.3% @ 193.8# = 23.8# Fat & 32.00" Waist...
GAP:................1.7%.......................4.9# Fat &...3.13" Waist


Pacing
CKPT 09...18 DAYS ON...TOT FAT LOSS (3.97)...DailyRR (0.22)...DRR Last3 CKPTs (0.26)
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 09 1467K (59F/144P/61C) vs. 1150K (100P/30C) Plan
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 09...18 DAYS ON.....14.2% @ 205.6#...35.13" Waist.....BP 9X185...SQ 8X265...DL 8X245...OP 8X125...FS 8X165...CH 13X00
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
* Feeling Dialed In
* Officially a Re-Comp - Averaging 0.22# Fat Loss + 0.12# Lean Gain per Day
* Secondary Stats (Waist for Fat & Strength for Lean) Confirm Recomp
* DL Feels Much Better; Need to Work on Further Tightening Core During Pull
* Water WTF - Only Dropped a Couple #s Going Keto (vs 5-8 Previous Cuts) -- e2??
* Even Minor Increase in Body Work = Shoulder Pain Reduction + Better Pressing


Forward
* Controlled Re-Feed Over Play Weekend....

......FRI - LIFT Day
......1500K(165P/140C)
......16/8 IF
......BF:Athletic Greens + Yerba Prima
......LUrotein Shake
......PW:BCAA/10g Quick Carbs/SaltStick
......DN:Chicken & Rice

......SAT - Date Night
......~Day 1 Refeed
......16/8 IF
......BF:Athletic Greens + Yerba Prima
......LU:2X Protein Shake
......DNrotein Shake + Ad Libetem

......SUN - Date Night/Lift Day
......~Day 2 Refeed
......NO IF
......BF:Ad Libetem
......LU:Ad Libetem
......DN:Ad Libetem

...

[Jack_Smith]

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

Checkpoint 10 (18 Days On Cut)

CKPT 010:.......14.0% @ 203.8# = 28.5# Fat & 35.00" Waist...
GOAL(dry):.....12.3% @ 193.8# = 23.8# Fat & 32.00" Waist...
GAP:................1.7%.......................4.7# Fat &...3.00" Waist


Pacing
CKPT 10...20 DAYS ON...TOT FAT LOSS (4.14)...DailyRR (0.21)...DRR Last3 CKPTs (0.16)
CKPT 09...18 DAYS ON...TOT FAT LOSS (3.97)...DailyRR (0.22)...DRR Last3 CKPTs (0.26)
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 10 1734K (55F/135P/144C) vs. 1150K (100P/30C) Plan
CKPT 09 1467K (59F/144P/61C) vs. 1150K (100P/30C) Plan
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 10...20 DAYS ON.....14.0% @ 203.8#...35.00" Waist.....BP 9X185...SQ 8X265...DL 8X245...OP 6X130...FS 8X175...CH 13X00
CKPT 09...18 DAYS ON.....14.2% @ 205.6#...35.13" Waist.....BP 9X185...SQ 8X265...DL 8X245...OP 8X125...FS 8X165...CH 13X00
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
* Nice Job Not Going Nuts on Re-Feed
* Date Night Always Leans Me Out - Dehydration?


Forward
* Rampage Re-Feed on Sunday + Extra Rest Day
* Set-Up Next (Hardcore) Stage of Cut
* Re-Launch on Monday / Lift Day - Same Meal Plan


...

[Jack_Smith]

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

Checkpoint 11 (23 Days On Cut)

CKPT 011:.....14.1% @ 205.4# = 29.0# Fat & 34.75" Waist...
GOAL(dry):.....12.3% @ 193.8# = 23.8# Fat & 32.00" Waist...
GAP:................1.8%.......................5.2# Fat &...2.75" Waist


Pacing
CKPT 11...23 DAYS ON...TOT FAT LOSS (3.71)...DailyRR (0.16)...DRR Last3 CKPTs (0.06)
CKPT 10...20 DAYS ON...TOT FAT LOSS (4.14)...DailyRR (0.21)...DRR Last3 CKPTs (0.16)
CKPT 09...18 DAYS ON...TOT FAT LOSS (3.97)...DailyRR (0.22)...DRR Last3 CKPTs (0.26)
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 11 1945K (102F/172P/80C) vs. 1150K (100P/30C) Plan (Mon/Tue)
CKPT 10 1734K (55F/135P/144C) vs. 1150K (100P/30C) Plan
CKPT 09 1467K (59F/144P/61C) vs. 1150K (100P/30C) Plan
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 11...23 DAYS ON.....14.1% @ 205.4#...34.75" Waist.....BP 9X195...SQ 6X275.DL 8X245...OP 6X130...FS 8X175...CH 13X00
CKPT 10...20 DAYS ON.....14.0% @ 203.8#...35.00" Waist.....BP 9X185...SQ 8X265...DL 8X245...OP 6X130...FS 8X175...CH 13X00
CKPT 09...18 DAYS ON.....14.2% @ 205.6#...35.13" Waist.....BP 9X185...SQ 8X265...DL 8X245...OP 8X125...FS 8X165...CH 13X00
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 6X275.DL 5X285...OP 5X140...FS 8X185...CH 08X55


Notes
* Rampage Re-Feed on Sunday + Extra Rest Day = Mid-Point Reset
* Nice Job Not Going Completely Nuts on Re-Feed
* Gained 5.6# in 14 hours on Sunday - 203.8# -> 209.4# Sunday Night
* PR'd Squat on Monday! 6 X 275#


Forward
* Last Weigh-In of Cut is Morning of 6/5
* Balls Out for Next 12 Days
* Fix Shoulder - Order BPC157 & TB500
* Eat In Every Day for Next 12 Days

......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



...

[Jack_Smith]

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

Checkpoint 12 (25 Days On Cut)

CKPT 012:.....14.1% @ 204.6# = 28.8# Fat & 34.75" Waist...
GOAL(dry):.....12.3% @ 193.8# = 23.8# Fat & 32.00" Waist...
GAP:................1.8%.......................5.0# Fat &...2.75" Waist


Pacing
CKPT 12...25 DAYS ON...TOT FAT LOSS (3.83)...DailyRR (0.15)...DRR Last3 CKPTs
CKPT 11...23 DAYS ON...TOT FAT LOSS (3.71)...DailyRR (0.16)...DRR Last3 CKPTs (0.06)
CKPT 10...20 DAYS ON...TOT FAT LOSS (4.14)...DailyRR (0.21)...DRR Last3 CKPTs (0.16)
CKPT 09...18 DAYS ON...TOT FAT LOSS (3.97)...DailyRR (0.22)...DRR Last3 CKPTs (0.26)
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 12 1543K (67F/149P/60C) vs. 1150K (100P/30C) Plan (Mon/Tue)
CKPT 11 1945K (102F/172P/80C) vs. 1150K (100P/30C) Plan (Mon/Tue)
CKPT 10 1734K (55F/135P/144C) vs. 1150K (100P/30C) Plan
CKPT 09 1467K (59F/144P/61C) vs. 1150K (100P/30C) Plan
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 12...23 DAYS ON.....14.1% @ 204.6#...34.75" Waist.....BP 9X195...SQ 6X275...DL 6X255...OP 6X130...FS 8X175...CH 05X45
CKPT 11...23 DAYS ON.....14.1% @ 205.4#...34.75" Waist.....BP 9X195...SQ 6X275.DL 8X245...OP 6X130...FS 8X175...CH 13X00
CKPT 10...20 DAYS ON.....14.0% @ 203.8#...35.00" Waist.....BP 9X185...SQ 8X265...DL 8X245...OP 6X130...FS 8X175...CH 13X00
CKPT 09...18 DAYS ON.....14.2% @ 205.6#...35.13" Waist.....BP 9X185...SQ 8X265...DL 8X245...OP 8X125...FS 8X165...CH 13X00
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 6X275.DL 5X285...OP 5X140...FS 8X185...CH 08X55


Notes
* Highlights from Phase One
...* Averaging 1.64# Fat Lost & 0.90# Lean Gained per Week = Personal Best
...* PR'd Squat 6 X 275#


Forward
* Next Break is 6/1 Date Night
* Balls Out for Next 7 Days
* Heal Shoulder - Order BPC157 & TB500 (waiting on stuff)
* Run Fat Burner/s
* Morning Cardio
* Same Diet

...

[Jack_Smith]

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

Checkpoint 13 (27 Days On Cut)

CKPT 013:.....13.6% @ 201.0# = 27.3# Fat & 34.38" Waist...
GOAL(dry):.....12.3% @ 193.8# = 23.8# Fat & 32.00" Waist...
GAP:................1.3%.......................3.5# Fat &...2.38" Waist


Pacing
CKPT 13...27 DAYS ON...TOT FAT LOSS (5.34)...DailyRR (0.20)
CKPT 12...25 DAYS ON...TOT FAT LOSS (3.83)...DailyRR (0.15)
CKPT 11...23 DAYS ON...TOT FAT LOSS (3.71)...DailyRR (0.16)...DRR Last3 CKPTs (0.06)
CKPT 10...20 DAYS ON...TOT FAT LOSS (4.14)...DailyRR (0.21)...DRR Last3 CKPTs (0.16)
CKPT 09...18 DAYS ON...TOT FAT LOSS (3.97)...DailyRR (0.22)...DRR Last3 CKPTs (0.26)
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 13 2112K (103F/98P/168C) vs. 1150K (100P/30C) Plan (Mon/Tue)
CKPT 12 1543K (67F/149P/60C) vs. 1150K (100P/30C) Plan (Mon/Tue)
CKPT 11 1945K (102F/172P/80C) vs. 1150K (100P/30C) Plan (Mon/Tue)
CKPT 10 1734K (55F/135P/144C) vs. 1150K (100P/30C) Plan
CKPT 09 1467K (59F/144P/61C) vs. 1150K (100P/30C) Plan
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 13...27 DAYS ON.....13.6% @ 201.0#...34.38" Waist.....BP 9X195...SQ 6X275...DL 6X255...OP 7X130...FS 6X185...CH 05X45
CKPT 12...25 DAYS ON.....14.1% @ 204.6#...34.75" Waist.....BP 9X195...SQ 6X275...DL 6X255...OP 6X130...FS 8X175...CH 05X45
CKPT 11...23 DAYS ON.....14.1% @ 205.4#...34.75" Waist.....BP 9X195...SQ 6X275.DL 8X245...OP 6X130...FS 8X175...CH 13X00
CKPT 10...20 DAYS ON.....14.0% @ 203.8#...35.00" Waist.....BP 9X185...SQ 8X265...DL 8X245...OP 6X130...FS 8X175...CH 13X00
CKPT 09...18 DAYS ON.....14.2% @ 205.6#...35.13" Waist.....BP 9X185...SQ 8X265...DL 8X245...OP 8X125...FS 8X165...CH 13X00
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 6X275.DL 5X285...OP 5X140...FS 8X185...CH 08X55


Notes
* Shed Some Water. Finally.

* Saw this Dude on the "Enhanced Athlete" youtube feed recommend psyllium husk right before bed to "pull the water out" overnight. Added an evening Yerba Prima dose and dropped 1.8# overnight. Will try again for the next couple nights as an evening snack. May also help with the bedtime crave....

* Mirrors finally doing me right. Visibly leaner by the day. Almost don't care what the calipers/scale say at this point. Almost.....

* Now may be the time to level up my leanness range. So close to truly lean and not completely hating life on this cut....

* Waist has always been my weakest point. Have never persisted sufficiently to get truly lean. (Best over last decade is ~ 13%.) Saw another dude on the EA youtube feed talk about how getting truly lean (7%ish) for the first time to do a physique show had "permanently changed his body," making it easier to reach and/or maintain a leaner physique on an ongoing basis.


Forward
* Heal Pinched Nerve / Shoulder
... - Run BPC157 & TB500 (waiting on stuff)
... - Keep Stretching & Find Mo Better Stretches
... - Get Daily with that LAX Ball SMR
... - Order / Test Drive Inversion Boots
... - Post for Help

* Next Break is 6/2 Date Night / Balls Out for Next 6 Days
* Taper Fat Burners thru Tuesday pm; then 3 day break
* Same Diet
* Fuck Cardio
...

[S3K2]

I love your commment "fuck cardio". Cardio is overrated. When people think about getting shredded they think "cardio". I'm not agianst it but its definitly not the holy grail. I'm getting shredded with 0 cardio. My calories are much lower than my usual cut but as long as you find that delicate balance between calories and activity, you really don't need cardio assuming your active (brisk walks), (active job) and your WEEKLY (not daily) calories are low enough.

[Jack_Smith]

(05-28-2017 02:17 PM)S3K2 Wrote:  

I love your commment "fuck cardio". Cardio is overrated. When people think about getting shredded they think "cardio". I'm not agianst it but its definitly not the holy grail. I'm getting shredded with 0 cardio. My calories are much lower than my usual cut but as long as you find that delicate balance between calories and activity, you really don't need cardio assuming your active (brisk walks), (active job) and your WEEKLY (not daily) calories are low enough.

Heard. It's a legit tool for cutting, just my least favorite and consequently my last resort.