8 Week Comp- Steve

[Steven]

Hello again,

My cut has coincided with the beginning of this 8 week log.

I took gym off for about 3 months and gained a solid 5-7kg of fat I am thinking, possibly 10.
Hopefully by end of the 8 weeks I'll have knocked a decent chunk of that off.

Aiming for around 1500cal off day, 2500cal work out day, high protein, Lyle McD inspired kind of loose RFL PSMF.
Clocked in 97kg at peak fat and down to about 94.5 kg now, likely mostly water. Will upload photos this week.

Will be doing weights at about 3x weekly just low maintenance as life is busy atm.

181cm
94.5kg
~25% bf. Will have another guess when I see the photos.

Today's macros

161P
50F
150C

 

[seventies voodoojuice]

Hello again,

My cut has coincided with the beginning of this 8 week log.

I took gym off for about 3 months and gained a solid 5-7kg of fat I am thinking, possibly 10.
Hopefully by end of the 8 weeks I'll have knocked a decent chunk of that off.

Aiming for around 1500cal off day, 2500cal work out day, high protein, Lyle McD inspired kind of loose RFL PSMF.
Clocked in 97kg at peak fat and down to about 94.5 kg now, likely mostly water. Will upload photos this week.

Will be doing weights at about 3x weekly just low maintenance as life is busy atm.

181cm
94.5kg
~25% bf. Will have another guess when I see the photos.

Today's macros

161P
50F
150C

What cycle/gear are you running bro.

 

[Steven]

What cycle/gear are you running bro.

Currently have been off completely since end of October / when my holidays aligned and a flu knocked me out of the routine so I decided to take a month off, which became much longer not looking nearly as good. But I'll update my plan with more info on that. Perhaps if I am successful on my cut, get back to test e at 150-200mg weekly

 

[seventies voodoojuice]

Currently have been off completely since end of October / when my holidays aligned and a flu knocked me out of the routine so I decided to take a month off, which became much longer not looking nearly as good. But I'll update my plan with more info on that. Perhaps if I am successful on my cut, get back to test e at 150-200mg weekly

After a cycle or few you should stay on trt for life imo,much healthier than the hormone roller coaster of pct after each cycle,which will never get back to peak levels without trt.

 

[huxy]

After a cycle or few you should stay on trt for life imo,much healthier than the hormone roller coaster of pct after each cycle,which will never get back to peak levels without trt.

So true. In the past I tried on and off and it just becomes a mess. Best to stick with low dose TRT.

 

[Steven]

After a cycle or few you should stay on trt for life imo,much healthier than the hormone roller coaster of pct after each cycle,which will never get back to peak levels without trt.

Thanks mate. Yeah I have read this to be the case. However, I wanted to know that I could come off if I had to. At the moment, I feel the same as pre test usage. I need to get bloods done. But currently libido and energy and such feel like they used to. So perhaps it's stabilised lower, but it's at a level I can not tell is any different. Still getting morning wood and all that jazz.

But yes I intend one day to go back on and likely stay on long term.

 

[darkHORSE]

Good start with dropping kg's. Just keep protein high and don’t push the deficit so hard that training falls apart. 1500/2500 split should work fine if you can stick to it. Good luck!

 

[Steven]

So the week so far with calories have sat average across 2000 daily.

Average day looks about this

Breakfast:
Eggs on toast for breakfast
Serve of powerade powder

Post workout:
Powerade powder x2
Protein powder

Lunch:
Chicken + mash + gravy

Dinner:
Chicken + vegetables

Snacks:
Coffee
Tinned Chicken

Standard that was pretty similar along my normal diet just the amounts that change. I will post proper diet and macros, logging that and workout days and add a weekend post somewhere if I do some cardio perhaps.

As low as 93.5kg but still varying, using Monday's as my weigh in to determine any loss.

Keeping protein 120+ is the plan, optimally 200g is where I'd like it.

 

[Steven]

Good start with dropping kg's. Just keep protein high and don’t push the deficit so hard that training falls apart. 1500/2500 split should work fine if you can stick to it. Good luck!

Cheers bro, yeah my hope is to not feel crazy depleted or overworked through the cut. Just manipulating the calories haha. Fingers crossed

 

[Steven]

This week's workouts and my total plan:

Monday:
- Leg extensions 2x8-12
- Bench Press 2x6-10
- Shoulder Press 2x8-12
- leg raises 2x10-15

Wednesday:
- RDL 2x6-10
- Lat pulldown 2x6-10
- Seated Row 2x6-10
- Seated Calf Raises 2x15-20

Friday:
- Leg Press 2x6-12
- Leg Curls 2x6-10
- Standing Calf Raises 2x5-10

My plan is depending on how I feel with the deficit, I alter the type of set I do.

More energy - 1x normal rep range and 2x rest pause
Tired - 2 sets of close to failure

Will update tomorrow with some photos

 

[DAZZZAA]

This week's workouts and my total plan:

Monday:
- Leg extensions 2x8-12
- Bench Press 2x6-10
- Shoulder Press 2x8-12
- leg raises 2x10-15

Wednesday:
- RDL 2x6-10
- Lat pulldown 2x6-10
- Seated Row 2x6-10
- Seated Calf Raises 2x15-20

Friday:
- Leg Press 2x6-12
- Leg Curls 2x6-10
- Standing Calf Raises 2x5-10

My plan is depending on how I feel with the deficit, I alter the type of set I do.

More energy - 1x normal rep range and 2x rest pause
Tired - 2 sets of close to failure

Will update tomorrow with some photos

Looks like a tidy setup mate. Only thing I probably look at over time is making sure you gotta bit of progression in the big lifts like bench, deadlifts and leg press.

 

[Steven]

Thanks bro. Cooked myself in the comp haha. Had post ready to go last night but passed out before posting. 3 on first week. Ooft

 

[Steven]

Will keep dieting though

 

[seventies voodoojuice]

This week's workouts and my total plan:

Monday:
- Leg extensions 2x8-12
- Bench Press 2x6-10
- Shoulder Press 2x8-12
- leg raises 2x10-15

Wednesday:
- RDL 2x6-10
- Lat pulldown 2x6-10
- Seated Row 2x6-10
- Seated Calf Raises 2x15-20

Friday:
- Leg Press 2x6-12
- Leg Curls 2x6-10
- Standing Calf Raises 2x5-10

My plan is depending on how I feel with the deficit, I alter the type of set I do.

More energy - 1x normal rep range and 2x rest pause
Tired - 2 sets of close to failure

Will update tomorrow with some photos

I train the same,however I feel after a set is what determines the next move.nice training there bro.

 

[Steven]

Beginning physique update.

94.5kg same as beginning of week. One more week of this before I drop cal if nothing changes. Just before the week start I was 97kg so could still be filtering down.

Not using creatine or anything other than food and protein powder, also powerade powder. Hopefully see solid fat loss over the course

 

[Steven]

Monday:

Leg extension 80kg 1x12-5-4
Bench Press machine 40kg p/side 1×7-4-1
Shoulder press HS 25kg/side 1x12-5-3
Leg raises 2x15

Felt pretty good, and actually slightly stronger than I have been feeling (I think im at week 3 of back in the gym after 3 months off).

Hoping to see a little more strength gain. Will list target numbers after I can accurately determine them based closely off what I was doing before the break.

 

[Steven]

I train the same,however I feel after a set is what determines the next move.nice training there bro.

Thanks bro I like that. I like the way that sounds. "How i feel after a set is what determines the next move" gonna lock that one in my head

 

[Steven]

Wednesday:

Pull Day

RDL 100kgx10-5-2
Lat Pulldown 60kgx10-5-3
Seated Row 80kgx10-5
Seated Calf 40kgx18-7-5

This was the first time I felt like a struggled with the rest pause sets. However I think it was due to work, running on 3hrs sleep.

On target for 1700cal by end of day though so a good number, will try sit about that tomorrow then 2500+ for Leg day

 

[Steven]

Yesterday's Friday session:

Leg press
Lying Leg curl
Standing Calf raise

Felt good today, intense but lazy simultaneously. Hopefully I'm down a bit Monday otherwise I may have to up my exercise haha.

2280 cal was the total at end of day. Will upload full week of macros tomorrow before weigh in Monday

 

[Steven]

Derp the comment got reset and I forgot the stats

160kg 1x12-6-4
45kg 1x10-6-3
95kg 1x10-5-4