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Good week of progress; Mindset for success; 2008 cut training info.

Monday, March 31, 2008 by  
Filed under Daily Blog

March
31
2008

It’s been a very solid first week of progress: my body fat level is 11.5% (measured yesterday), and this morning my scale weight is 195.4 pounds. Last Monday (the first day of my cutting program, and the day after my vacation ended) my scale weight was 199.8 pounds. A loss of 4.4 pounds is about what I expected for the first week. Some of that weight loss was water, but a pound or two was certainly fat. Actually the weight loss might have been more, but I started taking creatine again last Monday. So I’ve probably added some water weight associated with the creatine.

There were some definite dietary temptations over the weekend, but I never even came close to succumbing. My resolve is very high, and that resolve grows every time I notice even a little bit of progress. In reading your emails, some of you seem completely fascinated (and even perplexed) that I would choose to cut with no cheat meals, no alcohol and no deviations from my planned diet. The reason I like to cut this way is mostly psychological. When I’m cutting I love waking up feeling lean and un-bloated. That awesome feeling is a reminder of what I’m doing, and it really inspires me for some reason. When I’m cutting and choose to eat cheat meals, the morning after an indulgence I always feel bloated, crappy and less motivated. Then I spend half the next week shedding the added water weight (and, of course, some fat gain), and my cravings for more junk are usually much stronger. When I flip the “no cheat” switch on, my mindset changes. Sure, I get intense cravings like everyone else, but when those cravings hit I just think about how good I’ll feel the next the morning if I ignore them, and how good my body will look when I’m at a shredded 6% body fat.

Notice I said when I reach 6% body fat, not if. You see, one of the biggest mistakes I see people make when they are trying to reach a fat loss goal is that they don’t really believe what they are trying to do is possible. I mean, on a certain level they know it is possible because they have seen others do it, but that’s not even close to good enough. Unless you honestly believe in yourself 100% you are doomed to fail. For me, it’s never a question of if I’ll reach my goal, because I know I will reach my goal; it’s as certain as the sun rising in the morning. That’s the sort of mindset you have to adopt if you want to succeed.

Yesterday I updated my training page with my 2008 cut training split and principles. It’s pretty similar to what I did for last years cut, but there are a few changes…

2008 Cutting Schedule

March 24, 2008 – ?

Monday: Weight training: back & biceps
Tuesday: Weight training: chest & triceps
Wednesday: Stationary bike, 45 mins (aerobic, fasted AM) or Stationary bike, 12-18 minutes (HIIT, PM)**
Thursday: Weight training: quads, hamstrings & calves
Friday: Weight training: delts & traps
Saturday: Stationary bike, 45 mins (aerobic, fasted AM) or Stationary bike, 12-18 minutes (HIIT, PM)**
Sunday: Stationary bike, 45 mins (aerobic, fasted AM) or Stationary bike, 12-18 minutes (HIIT, PM)**

**The HIIT workouts progress in difficulty over the weeks. Here’s the schedule:

Week 1: 12 mins per session – 30 seconds all out, followed by 45 seconds at moderate pace.
Week 2: 14 mins per session – 30 seconds all out, followed by 45 seconds at moderate pace.
Week 3: 16 mins per session – 30 seconds all out, followed by 45 seconds at moderate pace.
Week 4: 14 mins per session – 45 seconds all out, followed by 45 seconds at moderate pace.
Week 5: 16 mins per session – 45 seconds all out, followed by 45 seconds at moderate pace.
Week 6: 18 mins per session – 45 seconds all out, followed by 45 seconds at moderate pace.
Week 7: 16 mins per session – 45 seconds all out, followed by 30 seconds at moderate pace.
Week 8: 18 mins per session – 45 seconds all out, followed by 30 seconds at moderate pace.

2008 Training Principles

March 24, 2008 – ?

  • 3 exercises per body part, except biceps, calves & triceps which will be 2 exercises per body part.
  • 3 sets per exercise.
  • First three sets of bodypart: 5-7 reps.
  • Second three sets of bodypart: 10-12 reps.
  • Final 3 sets of bodypart: 12-16 reps.
  • The first exercise is a big compound movement (squats, BB rows, deadlifts, military press, etc).
  • Keep it intense: 1 minute rest between sets, 2 minutes rest between exercises.
  • Strict form.
  • Approximately 2 second concentric, squeeze, 3 second eccentric.
  • Mind/muscle connection at all times – FOCUS.
  • Change exercises every 4 weeks.

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