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2010 cutting phase begins!

Monday, January 4, 2010 by  
Filed under Daily Blog


It’s day 1 of my 2010 cut! I’m very fired up about losing the fat I’ve added over the past few months and getting back down to 8% body fat! If you missed yesterday’s update, you’ll probably want to check it out: I went over my starting stats, and sort of took stock of my situation.

As I mentioned last week, for this cut I’m going to go with a 3 day training split. Monday: Legs, Wednesday: Chest, Delts and Triceps, Friday: Back, Biceps and Traps. Cardio will be performed on Tuesday, Thursday and Saturday.

Most of my cardio will be HIIT (High Intensity Interval Training) in the form of mountain biking, but at least one session per week will be LISS (Low Intensity Steady State).

My weight training will be a mixed bag. I’m not following any sort of fixed program or anything like that. I really enjoy working out with the freedom to do what I feel like doing on a whim. That’s not to say I don’t have an overall plan, or won’t be logging my workouts – I will. The focus of my training will be on gaining strength and endurance. I’ll be doing a lot of low-volume (4-6 rep range), very heavy compound exercises to build my strength, and I’ll also be tossing in some lighter high rep work to gain muscle endurance.

My diet on weight training days will total around 2,400 calories with a macro breakdown somewhere around 45% protein, 20% fats and 35% carbs. My diet on non-training days will be a couple hundred less calories, fewer carbs and a little more protein and fat. This will be adjusted as required, of course. Other than a multivitamin and Nitrean protein powder I will be consuming absolutely no supplements on this cut. The reason for this is simple: supplements are expensive, and I’ve been trying to cut as many fixed costs as possible.

Please note that I am logging all my workouts, my daily food intake and stats on JSF BodyShop™. This information will be available to everyone once the site launches in the very near future. In the meantime, my stats can be found on the stats page of this site and I will take some screenshots from BodyShop of a couple food logs and post them here. There are some code changes being made to the BodyShop food log software right now, so it will be a couple days until I can get those screenshots.

I know many of you are also starting fat loss programs this month, and I want you to succeed. If you are a beginner, start off by reading these primers in the beginner’s forum. I encourage everyone to get involved on the forums. It’s a wonderful community of people of all experience levels. Beginners are always welcomed with open arms, and you will never be made fun of or ridiculed on JSF. Please take a minute to create an account; it’s fast, easy and 100% FREE.

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