Arma's Summer Cut (IF + Clen)

[Arma]

Hey guys, i'm relatively new here but thought it might be an interesting exercise to make a journal to record my progress over the next couple of months leading into my final summer cut!

Currently stats:

• Height: 6"1
• Weight: 83kg
• Bf: approx 15%

 

Goals:

• Height: 6"5
• Weight: Not fussed
• Bf: approx 10%

 

Basically i'm aiming to lean out quite substantially and maybe even crack into the single digits of bf %, which i've never been able to do before. I've been lifting for a few years now and over the last year i've really gotten to be quite serious about how I lift/train.

I've had a few previous massive cuts and have always been able to drop the kgs off, but i've never quite been able to crack sub 12. Part of the problem i've had in the past is me just going full retard and crash dieting without really looking at how it was affecting my body. For instance, last summer I managed to drop from 88kg to 77kg in the space of early November to late December. This ofcourse was due to me crash dieting like a mofo and it just resulted in me looking (a) unhealthy as f*ck and (b) losing a f*ck load of muscle mass. To give you an idea of what my crash diet was, I was eating 1850 calories a day, weights training 5-6 times a week, running three times a week and then boxing on top of that; so as you can probably see 1850 calories was full blown stupid and of course I just ended up wasting all the hard effort I poured into the gym by not fueling my body enough.

After my stint last summer I started the year wanting to change my style of lifting up and went about doing the 5x5 program. I suddenly found when I stopped counting the calories and just ate when I was hungry I made some serious serious gains. To give you an idea of the strength gains I got with the 5x5 program I got my 5rm for bench from 80kg-110kg, squats 5rm from about 80kg (absolutely terrible form) to 140kg in the space of about 2-3 months.

Since then I went back on a cut as I went over to Europe in the middle of the year so unfortunately I lost quite a bit of the strength and mass I built up with the 5x5 program, but now i'm back ready to get shredded as f*ck for summer *good*

Recently i've started Intermettent Fasting (IF) after being motivated by watching all the hodgetwin vids on it. I've got to say that I really enjoy IF as it allows me to eat big meals whilst still maintaining a caloric defecit throughout the day.

I've also just got my first batch of Clen so will be cycling that starting tomorrow to really boost up my results.

My workout split is:

Day 1- Chest and Bi's.

CHEST
Incline DB press- 4sets of 12 reps

Flat Barbell Bench- 4 sets of 6 reps.
Decline DB press- 4 sets of 10 reps
High Angle Cable Flys- 4 sets of 15
Low Angle Cable Flys- 3 sets of 15

BICEPS
Barbell Bicep Curls- 3 sets of 6 reps
Seated D/B Hammer Concentration Curls- 3 sets of 10 reps
Behind the head Cable Concentration Curls- 3 sets of 12 reps
EZ Barbell Curls Standing- 3 sets of 10 reps

Day 2- Legs and Core

LEGS 
Squats- 6 sets of 8 reps
Weighted Lunges- 3 sets of 10 reps per leg
Leg Extensions s/set BW Squats- 3 sets of 12,20
Weighted Glute Ham raises - 3 sets of 15 reps
Seated Calf Raise- 4 sets of 20,20reps

CORE
Reverse Crunch on Decline Bench s/set Prone Hold- 3 sets of 12,50secs
Decline Sit Ups (Single Leg)- 3 sets of 18reps (9 per leg)
Hanging Leg Raises 3 sets of 20reps
Decline Weighted Sit Ups- 3 sets of 12reps

Day 3- Back and Tri's.

BACK
Multiple Grip Pull Ups (Band) (2 sets wide, 2 random)- 4 sets of 10 reps
Lat PullDowns s/set Straight Arm Pulldowns- 3 sets of 10,10reps
Lying Machine Row Drop Set (Wide Grip)- 3 sets of 8,10reps
Seated Row - 3 sets of 12reps
Deadlifts- 3 sets of 12 reps
DBell Shrugs Drop Set - 5 sets of 12,15 reps
 

TRICEPS
Weighted Dips- 4 sets of 8 reps
VBar Pushdown s/set Above Head PushOuts- 3 sets of 12,12reps
EZBar SkullCrushers - 3 sets of 12,Failure
Tricep Cable Kickbacks - 3 sets of 15reps
 

Day 4- Shoulders and Core
 

SHOULDERS
Incline Bench Rear Fly Drop Set- 3 sets of 10,12,15 reps (Decreasing weight)
Rear Delt Cable Fly s/set Rear Band Fly- 3 sets of 12,15 reps
Behind the Head Smith Machine Press- 3 sets of 12 reps
Seated Lateral Flys- 3 sets of 10 reps. (second set is a drop set and then third set is another drop set- so last set will be 2 drops)
Upright Rows s/set Front DBell Raise (Hammer Grip)- 3 sets of 15,16reps total
Seated DB Shoulder Press- 4 sets of 15,12,8 and 6 reps

 

CORE
Lying Leg Extension  3 sets of 20 reps
Hanging Leg Raises s/set Prone Hold- 3 sets of 12,45 secs
Weighted Decline Sit Ups- 4 sets of 12 reps

On top of  all this I try finish every workout with atleast 20 mins of a moderate pace walk on the treadmill.

I'm going to start the cut off sitting at 2,500 calories and see how that goes stacked with the Clen and if need be i'll cut it back down to 2,300. I'm just wary of going full retard again and losing all my strength gains.

The supps that i'll be using:

• Beast Creature
• Whey
• Casein
• BCAAs
• Bio-Gro (yet to arrive/start using)
• Craze pwo (if it stacks well with Clen....don't want my heart to blow up on me so will ease myself into it)

 

I'll try post my lifts/bf/diet for every day going forward, which will hopefully motivate me to stick on track to reach that single digit bf by Dec!

If anyone has any advice/suggestions please feel free to chuck them at me as i'm always open to ideas and always looking to somehow improve my routine.

Cheers,

Arma

 

[Ninja]

Hey mate, thats a pretty mean looking plan, and good luck with the IF its mean for recovery.

I couldnt help but notice your goal stats are 4" taller than now? So your young enough to still be growing but your using clen? Dont know if thats such a great idea.. Just my 2 cents

 

[Arma]

Hey mate, thats a pretty mean looking plan, and good luck with the IF its mean for recovery.

I couldnt help but notice your goal stats are 4" taller than now? So your young enough to still be growing but your using clen? Dont know if thats such a great idea.. Just my 2 cents

 

Haha bro I was taking the piss about growing taller *dance4*

 

[Ninja]

Haha i thought you were like 15 and taking clen

How are you finding IF? Ive been eatin like that for a while now

[Arma]

Haha na man 21 here

I really enjoy IF, just cause I love having big meals and I hate having to worry about spreading tiny meals over the day. Plus it's nice having meals which are around 1k calls cause you get quite a bit of freedom to use  diff foods whilst staying in your macros.

Training fasted is mean for fat loss too. 

 

[Pseudonym]

1) Take Before/After pics.

2) Post them in our Challenge topic.

3) Profit.

[Ninja]

Haha na man 21 here

I really enjoy IF, just cause I love having big meals and I hate having to worry about spreading tiny meals over the day. Plus it's nice having meals which are around 1k calls cause you get quite a bit of freedom to use  diff foods whilst staying in your macros.

Training fasted is mean for fat loss too. 

 

This. I wish i had started earlier. Its nice training fasted once you get used to it you feel lighter and not bloated. Fat loss is much faster at the same calories. 

You do 8/16 or just train fasted then eat

[Arma]

Haha na man 21 here

I really enjoy IF, just cause I love having big meals and I hate having to worry about spreading tiny meals over the day. Plus it's nice having meals which are around 1k calls cause you get quite a bit of freedom to use  diff foods whilst staying in your macros.

Training fasted is mean for fat loss too. 

 

This. I wish i had started earlier. Its nice training fasted once you get used to it you feel lighter and not bloated. Fat loss is much faster at the same calories. 

You do 8/16 or just train fasted then eat

I always go for atleast a 16 hour fast, and most days would do a 16/8 or something like 18/6.

I usually train at say 5:30am and will then break my fast a few hours after I finish my workout at 10:30-11am.

[Arma]

Time to start the journal off..

 

Nothing special about today aside from it was my first day of Clen. Took me fucking forever to figure out the syringe, and that was just to draw it out from the bottle but finally got it in the end! Started out on 20mcg today so didn't really feel anything greatly today, aside from starting to get major cramps in my forearms during shrugs and then in my calves whilst doing my cardio post workout. Definately looking forward to my Taurine turning up as i'm sure i'm gonna need it when I start using higher dosages in a few days time.

Enough talking, day one lifts:

Back/Tris/Core

BACK
Multiple Grip Pull Ups (2 sets wide, 2 random)

4x10 bw

Deadlifts

12x80, 12x80, 12x85 (not wanting to go to heavy as i've got a bad back atm, really stressing getting good form)

Seated Row

12x165, 12x175, 12x175

Lying bench row

13x60kg, 9x70kg, 12x65kg (not a usual movement I do, hence why my weights were all over the place)

Lat pull down/straight arm pull downs

10x160/10x60, 10x167.5x10/10x60, 10x167.5/10x60

DB shrugs

12x40kg/15x25kg, 12x40kg/15x25kg, 12x42.5kg/15x25kg, 12x42.5kg/15x25kg, 12x42.5kg/15x25kg (Forearms felt like they were made from steel....)

Tris:

Weighted dips

8x25kg, 8x25kg, 8x30kg, 7x30kg

VBar Pushdown s/set Above Head PushOuts

12x64kg/12x41kg, 12x68kg/10x45kg, 12x68kg/10x45kg

Skullcrushers

12x35kg, 12x35kg, 12x35kg

Tricep Cable Kickbacks -

12x14kgs

15x14kgs

15x14kgs

Cable crunches

20x68kg

20x73kg

20x73kg

 

 

Nothing amazing about today, aside from today marks my first day of my solid cut. Really looking forward to cracking into the low bf% which i've never really been able to hit before...

Just entered into the Gymnation summer aesthetics most improved comp too, so hopefully that'll give me some more motivation!