2015 cut: day 1! Starting stats and detailed information.
I always go a little nuts the day before a strict cut, as it’s my last chance to enjoy anything even resembling a cheat meal for the next couple of months. Yesterday I had theater popcorn, some chocolate, a huge steak, french fries, garlic bread and some good red wine.
It was an enjoyable day of gluttony, but when I woke up this morning I flipped the switch. I’m in machine mode and ready execute the plan.
This morning I’m going to re-cap my complete 2015 cutting strategy, and provide my starting stats.
- Clean, all-natural foods. The only processed foods I’ll consume are Nitrean protein powder, Clif bars and sauces like Sriracha. I’ll also have GU energy gels on rides.
- No cheat meals or snacks. Not one single bite off my planned diet will be consumed.
- All meals will be logged online. Every calorie will be counted.
- No alcohol. I’ll be drinking lots of water (approximately 1.5 gallons per day), 2-4 cups of black coffee in the morning, a little calorie-free iced coffee on occasion, a cup of warm Yogi Peach DeTox tea each afternoon and a cup of warm Yogi Bedtime tea each evening before bed. I may also consume Gatorade on long rides.
- Minimum of 8 hours sleep each night. A good night of sleep is imperative, especially while in a caloric deficit and training hard.
- No missed workouts. I don’t skip workouts. Period.
- NO EXCUSES.
- Minimum of 6 cycling workouts/rides per week. These can be solo training rides, cycling workouts in my Bike Torture Chamber, mountain bike rides or group rides. I’ll get one day of rest, or I can do a light spin on that day if I prefer.
- Minimum of 1 full body weight training workout per week:
- Lots of compound lifting. Almost no isolation exercises.
- A mix of moderate weight/high reps and heavy weight/low reps.
- Primary objective is extreme intensity.
- Use any and all techniques to increase intensity: supersets, giant sets, rest-pause sets, drop sets…
- 1 minute rest between sets (max), 2 minutes rest between exercises.
- Workouts need to be quick (less than 45 minutes), absolutely relentless and totally brutal.
Diet and Supplements
- All meals will be logged online. I’ll be using MyFitnessPal. I’ve made my profile/data as open as the site will allow, but you’ll want to friend me if you wish to see everything.
- Daily caloric intake will vary. What I mean by that is I’m going to let my activity level, weight loss, cycling performance and how I’m feeling be my guide. I’ll settle into a nice groove as I progress, but it generally takes a few weeks to get to that point.
- No set macronutrient targets. I think macronutrient targeting has its place, but I’d rather go by feel and my activity level. I hate seeing people who are dieting get all stressed because they were at, for example, 42% protein instead of their target 40%. For most dieters, trying to nail precise macro ratios is pointlessly complicated.
- Supplement intake will be as follows: Kirkland Daily Multi, Nature Made Triple Flex, Jarrow Formulas Milk Thistle, Sport Legs (on long/hilly rides), SaltStick capsules (on long rides) and NOW Foods ZMA at bedtime.
I will be using MyFitnessPal to log my cycling workouts, but you’ll only find the basics there: time, a rough average speed and estimated calories burned. My ride and trainer workouts with detailed data will continue to be logged on Strava.
Let’s see how much work I have ahead of me…
First, there are a few pieces of inexpensive equipment that I use to track my stats:
- The EatSmart Precision Digital Bathroom Scale.
- The MyoTape soft tape measure.
- The FatTrack PRO Digital Body Fat Caliper
Here are my complete starting stats:
|Jan 5, 2015|
|Body Fat %||11.5%|
Well, it’s not great, but it’s better than last year (last year I started at 185.4 pounds, and cut to 158.4 pounds).
My scale weight this morning is very bloated thanks to the salty cheat meals I consumed yesterday. During the first week of clean eating my scale weight will drop 4-5 pounds as the excess water weight is shed. I’ll probably be somewhere around 175 pounds by this Sunday, which means I’ll be looking at about an additional 20 pounds of scale weight loss to reach my goal. My cut will be fairly aggressive (2-3 pounds per week), and so I expect to reach my goal in about 8 weeks.
Of course I’ll post my usual detailed weekly progress reports each and every Sunday.
Okay, I think that about covers everything. Let’s do this.