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 By: Derek Charlebois Cutting Cycle - Week #35
NOTICE: This is article #35 of this series. Click HERE for the front page. I'm about to finish up my third month of cutting. I have consistently lost 1 pound a week. Because I am losing fat at this rate, I am able to keep my hard earned muscle. Many times people drastically lower their calories, especially their carbohydrates, in an attempt to quickly shed fat. Sure you'll lose weight this way, but this loss will include both fat AND muscle. By taking things slow, you can protect your lean mass. Carefully setting up your diet aids in this. Take a look at my diet (I lift at 8:00 AM). As you can see, just about all my carbs are eaten right before and during the three hours after my weight session. This ensures that my muscles receive adequate nutrients and the most important time.
Diet My diet has changed again! Click below to check it out. Supplement Schedule 7:45 AM 1000 mg Vitamin C
9:00 AM 1000 mg Vitamin C
12:00 PM 1 Multivitamin
3:30 PM 1 capsule S.A.N. TIGHT - ADDED TO SCHEDULE 10:00 PM 1000 mg Vitamin C
10:30 PM 5 grams GABA
I am starting a new routine, which I will do for the remainder of my cutting cycle. Chest/Triceps Chest Barbell Bench Press 275 X 4, 4 - View Exercise
Triceps Lying Tricep Extensions 135 X 4, 4 - View Exercise
I have not worked chest with triceps in a long time, so I decided to give in a go. This setup flows very well. I am able to maintain my focus and intensity throughout the entire workout. Out of all the exercises, DB kickbacks felt the best. By using a lighter weight, I was able to use perfect form, placing all the load on my triceps. Many times I see people using tons of momentum and improper form on this exercise so they can use a heavy weight. But that is only training their ego, not their triceps.
Abs/Forearms/Calves Abs Hanging Leg Raise X 20, 12 - View Exercise
Forearms Barbell Wrist Curl 185 X 10, 10 - View Exercise
Calves Standing Calf Raise 460 X 8, 6 - View Exercise
Because I am grouping triceps with chest and biceps with back, I had an empty day. So I decided to focus on the "little" muscle groups. These muscle groups are often neglected when compared to the larger muscle groups. This is an excellent setup. Every exercise felt totally different because I was not taxed from having to work a large muscle group beforehand. I am looking forward to next week. Cardio 16 minutes of HIIT on Stationary Bike (Lv. 4)
I described my HIIT cardio workout on week #32 here.
Legs
I decided to hit the hamstrings first with this routine. My hamstrings are not in any way weak, but I would like to hit them harder. My right wrist was feeling weird and squats put to much pressure on them. Therefore, I did hack squats this week. I finished this workout off with a killer set of lunges. I could hardly walk after this workout.
Delts/Traps Shoulders Dumbbell Shoulder Press 90 X 4, 4 - View Exercise
Traps Barbell Shrugs 405 X 4, 4 - View Exercise
Today I started lifting at the local Powerhouse gym. This gym is very nice. It's clean, has excellent equipment, and the employees are extremely polite. Today went very well. The only thing I am going to change is putting military press as the first exercise and DB press as the third exercise. When I do DB presses first, I have to use a heavier weight that is hard to get into place by myself. By doing these later in the workout, I will have to use a lighter weight. This should allow me to get the most out of this exercise. Cardio 16 minutes of HIIT on the Bike (Lv: 5)
This will be the last time I have to use this bike. Hopefully the ones at Powerhouse will correctly track my distance.
Back Deadlift 475 X 4 - View Exercise
Biceps Ez Bar Bicep Curl 135 X 6, 4 - View Exercise
An amazing workout! Veins were popping out everywhere. Switching to a reverse (underhand) grip on bent over rows and lat pulls completely changes how these exercises feel. I especially like how this felt on the pull downs. My biceps looked ridiculously vascular today. Nothing wrong with that.
REST
Cardio 30 minutes of boxing I haven't been able to match or beat my previous best of 2.08 miles. I must keep trying though.
I did not cheat on my diet at all, except for my scheduled cheat meal on Saturday, this week. As I result, I went from 196 lbs. to 192 lbs. My guess is I lost the excess water I gained from last week along with some fat. Things are progressing nicely. Here are my caliper measurements and new pics. Caliper Measurements Measurements are in millimeters.
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