For once I’m on time with my update. I figured because I’m right on track with no issues, there’s not really anything for me to wait for! Since my last update, the cutting diet has been going really well. I think I mentioned that I was 106+kg just before seeing the mentor last time around. He then gave me a goal of getting to 103kg by 16th March which is the 10 Weeks out mark. I think I’m right on track, as you can see in the image below, taken 2 nights ago at 104.1kg. I’ve since come down to 103.7kg as of this morning, which is a prep low that I’m really pleased with. That leaves me with 1.5lbs to lose over this week.
How will I lose that weight?
Well, currently my macros are 250c on 5 of the seven days a week. I then have 330c on 2 days where I’ll be training legs or doing a standard workout with some HIIT. It was previously 250c on rest days only but I felt really good at that figure so stretched it to some training days also. My protein and fat intakes have been unchanged at 330p and 50f, however I’ve decided to reset my protein according to my body weight. I’ve been taking 1.4g of protein per lb of body weight, based on my original starting weight. As my weight has now fallen, I’ve recalculated this to approx 317g per day but will round that up to 320g.
In case that’s confusing, these are my new macros for what will likely be the next few weeks. 250c (5 days)/330c (2 days), 320p, 50f.
The slight reduction in protein should contribute to my fat loss. I don’t expect there to be any significant impact on my ability to retain muscle or strength but I’ll note any changes or difficulties in my next update.
In terms of cardio, my instruction was keep an eye on what my body was doing and do more if I felt I needed to. I was doing a couple of 15-20 minutes sessions post work out, but since seeing the mentor I increased these to 45-50 minute sessions for LISS 2-3 times a week and one HIIT session a week.
I’ll also be looking to throw a couple of supplements in to the mix to aid with recovery and muscle maintainence which I’ll write about over the next week, so look out for that.
If you’re following some kind of cutting diet and have questions or want to share ideas, I’d be happy to discuss them. If you have questions about supplementation or intakes leave a comment here as a preference or contact me through twitter/instagram. Please tweet/like using the buttons!