The HYPERplasia Challenge: akufadum's cut

[akufadum]

Thought I better get this started. This will be a very agressive cut as I'm impatient to get back to bulking and I think I can get away with it. I'm planning on getting down to around 6%. I expect 25-30lbs loss of which I expect 20-25% to be muscle. I know I can recover that lost lbm within a month so I'm willing to make that sacrifice.


Here's the split

Day 1: chest, shoulders, tri's
Day 2: abs, hiit
Day 3: legs
Day 3: abs, hiit
Day 5: back, rear delts, bi's, forearms
Day 6: rest

I will be cycling hit and strength style training. Low intensity cardio will be added slowly throughout the week as the cut progresses. I'll post diet and supplement info, etc. later.

Good luck to everyone. I intend to give you some stiff competition and I hope you'll do the same for me. /forum/images/graemlins/smile.gif

[William Ustav]

Good luck, buddy!!! /forum/images/graemlins/laugh.gif

[MaxC]

Best of luck to you! Can you really gain that much LBM back in a month afterwards? When you do, how much fat do you think will come with it? Our goals are similar for the challenge and I look forward to all the competition you can bring!

[alanlws16]

Good luck on the cut! I really think you need to think more in terms of perserving LBM throughout the cut though. Guess we'll see! Best of luck!

[akufadum]

[ QUOTE ]
Can you really gain that much LBM back in a month afterwards? When you do, how much fat do you think will come with it?

[/ QUOTE ]

Absolutely. Assuming I lose 5-7lbs, probably 2-3lbs fat gaining it back which will only bump me back up like 1% maybe 2% tops. I'm only estimating of course but I know pretty well what to expect from my body.


[ QUOTE ]
I really think you need to think more in terms of perserving LBM throughout the cut though.

[/ QUOTE ]

Normally I don't allow by bf% to get this high(about 16%) which is why I'm being agressive. More than 3 months cutting doesn't work well for me. If I was only trying to lose 1 lb fat/wk or less it would not be hard to, for the most part, maintain my lbm. However, since I need to lose 2+lbs fat/wk to reach my goals within 3 months lbm loss is inevitable. For someone natural cutting this agressively it is reasonable to expect about 1 lb lbm loss for every 4lbs fat especially towards the end. I have no problems with that. I've noticed (and this is actually quite normal) that after a cut my body is just begging to grow. I just have to make sure to stay strict with my diet so I don't get fat in the process.

Thanks for posting guys. I appreciate any questions/comments.

[Workout2001]

akufadum, good luck! Can you tell me why you are going to do low intensity cardio though? Thanks

Workout2001

[akufadum]

[ QUOTE ]
akufadum, good luck! Can you tell me why you are going to do low intensity cardio though? Thanks

Workout2001

[/ QUOTE ]

You probably noticed, but just to be clear, I will be doing HIIT and low intensity cardio. HIIT is great for increasing VO2 max and keeping the metabolism elevated through out the day which helps burn more fat. Since it is very intense though care must be taken to limit it for the sake of preserving lbm. Low intensity cardio (about 60% MHR) is a good way to burn additional cals from fat as at least 85% of cals burned doing so will be from fat. It is also much less stressful on the body which is a plus when looking for ways to burn more fat when the body is already in a potentially very catabolic state.

BTW, great sig!

[Workout2001]

Post deleted by Workout2001

[akufadum]

/forum/images/graemlins/frown.gif How did I let myself get this fat? Oh well. Here are my starting caliper measurements. I will be using the average of the 7 and 9 point tests.


age 27
height 5'8"
weight 208lbs

chest 16
abdomen 27
thigh 11
subscapula 20
tricep 10
midaxillary 16
suprailliac 12
bicep 10
medial calf 12

body fat 16.7%
lean mass 173.4lbs
fat mass 34.6lbs

[**DONOTDELETE**]

[akufadum]

Thanks Yu! Everybody watch out! /forum/images/graemlins/smile.gif

[akufadum]

weight 205
chest 15
abdomen 26
thigh 11
subscapular 19
tricep 10
midaxillary 16
suprailliac 12
bicep 10
medial calf 12

bf% 16.4

[MaNofSteeL]

i wish u the best of good luck bro!!

[akufadum]

Thanx!

[akufadum]

weight 205
chest 15
abdomen 25
thigh 11
subscapular 19
tricep 9
midaxillary 16
suprailliac 11
bicep 9
medial calf 12

bf% 15.9

[akufadum]

I'm out. I had to take a few weeks off awhile ago. I'm back to it and everything's going well but I think it was enough to take me out of the running. Oh well.... /forum/images/graemlins/tongue.gif Good luck to everyone.