My First Cut…

So before I get into this piece, I want to be crystal clear on my background, so the following is my very non-laywerly disclaimer:

I’m not a doctor. I’m not a nutritionist. I’m not a dietician. I’m not a nurse.  I’m not a lawyer, so my “disclaimer” is simply a warning – if you do anything stupid after reading this, that’s on you.  I’m not anybody that you should take nutritional advice from.  I’m a skinny Indian with an MBA who experimented with all sorts of supplements – some now banned, some still on the market – some VERY effective, some useless.  I’m an Iraq War vet who took all 6 Anthrax vaccinations just before it was banned, stacked Ergopharm’s 1AD with ephedra-packed Ripped Fuel in my 20’s, and spent a good solid 6 months out of my year and a half in that asshole of a country sucking up burn pit fumes, the rest of the time getting blown up, shot at or just sitting in an OP waiting for some cool shit to go down.  Lord knows how I don’t have a 2nd head or a third nipple.

I am totally self-educated within this realm, and as I learn more, I plan on adding my insight, opinions, and two-cents.  Again, this is what worked for me, and in the wise, very paraphrased words of Penn Jillette from his book “Presto!,” if you decide to take advice from a former Infantry, MBA having, number crunching, skinny Indian… You’re a complete friggin idiot and deserve whatever happens to you…

I’m confident that what I did worked, as I personally saw and felt the results. And if there is anything that you grab from it, and can benefit from, drop me an email at info@getyourwhey.com, I’d love to hear from you and post your story on our site!  Also, take a few minutes and pick of a box from our store.

ADHD, Ephedra Guns, Math, Andro and Protein

By trade, I am an analyst in the civilian world.  I work for one of the largest global retailers looking at low volume store performance.  Though I’m completely scatterbrained and forgetful, I am also in my own head, VERY organized.  Throw an infantryman in a corporate setting, give him a graduate degree and have him do some very high-level mathematical shit, and you’ve got yourself a very functional mongloid.

I can dress and feed myself, I can kick in doors and bash things in with my head. I can stay up 96 hours at a time, walk 42 miles in one sitting carrying 75 lbs. on my back, shoot a hair off a gnat’s ass from 300 meters in the dark, and still find my way around Excel and VBA along with the best.

And that’s how I do everything in my life.  At 100 MPH, very hard, very jerky, impatiently but with a level of quality and obsessiveness beyond what most human beings are capable of.

Understanding My Cut. . .

I need to get you up to speed with a few background items so that you understand where I went with this cut

  • The general guidelines of my diet are based on diet templates from Renaissance Periodization. These guys are geniuses!  They simplified the entire dieting/measuring process for somebody like me.  I don’t have to count calories, I don’t have to worry about having specific meals, I just cut my meals into the portions for the week from the list of acceptable foods they provide and go from there
  • I say the general guideline because a) I did not follow it to a tee.  I followed it about 90%, but I did have cheat days, I did time my meals very differently than how they recommend, and I did not worry about exact numbers
  • I did not worry about exact numbers if I kept within the range of food amounts that I needed each day. I did what worked for me, and did not worry about the details. I am not a detail guy, I prefer to do a quick analysis of the big picture, and act based on the knowledge I have at the time.  Let the chips fall as they may, if they fall in my favor.
  • I decided to do some intermittent fasting during this time

The intermittent fasting (IF) portion was/is a large piece, but it was just a piece of it.  80% Of it was just diet, and I didn’t start the IF portion until around week 6 when I had already lost about 10 lbs.

 

get your whey, weight loss, cut, losing weight, obesity, fat loss, strong, protein, supplements

Average Intermittent Fasting regiment on the cut began only when weekly losses plateaued, and on average were only for up to 16.5 hours, from evening to next day.  Implementing a 24 hour fast once per week took place toward the end, and has been consistent through the current mass cycle.

 

 

I started this whole thing out not taking it seriously at all, after noticing some massive changes after about 2 weeks, I decided to hit it hard.  I did a 10-week program, but I tracked absolutely nothing until week 3, at which point I weighed 164.8 lbs.  Really, I was closer to over 170 lbs. in the beginning — and I ate like a complete asshole.

Once I started getting serious and tracking everything, the weight went down fast, and all lifts increased.

It Unknowingly Began With BMR

Basically since I started with no baseline, and didn’t really know what I needed each day (what was too much, what was too little), so along with my RP diet, I started out by calculating BMR (basal metabolic rate) – which is basically just a rough calculation of the amount of calories you need to exist – there are thousands of these calculators online – the one I use is here. Credit for that goes to Scooby from Scooby’s Workshop.  This guy has some great wisdom on YouTube.

Anyway, if you sat there, slept, breath, and that’s about it – that would be your BMR.  There are a ton of calculators online, so it’s easy to get.  The intention of BMR is for the sake of grouping populations of people – so it is not exactly where you will be, but it will at least give you a general number to start with.

The calorie count is based on:

4 calories = 1 g carbs

4 calories = 1 g protein

9 calories = 1 g fat

1 serving of fat for me is 15 grams

½ Serving of fat is then 7.5 grams (1tbs peanut butter, 1 tbsp. mixed nuts, about 1 ½ tbsp. of guacamole all equals about that much) – so just double those values to = 1 serving if necessary.

I took eight weeks, stopped all alcohol.  When I mention this to people, they seem to either cringe or double take.  If you’re cringing or doing a double take when someone says you can’t drink for 8 weeks, click here, because buddy, you’ve got bigger problems than being a fat-ass.

I also did everything that I could to not eat anything fried or anything with a ton of ingredients.  Also, every Sunday I made my breakfast, lunch, dinner and snack meals for the week, going by the following:

Pre- and During-workout in the morning

30g whey protein = 120 calories

50g carbs = 200 calories

Large handful of vegetables = about 50 – 100 calories

Breakfast

24 g protein = 96 calories

30g carbs 120 calories

Large handful of vegetables = 50 – 100 calories

Lunch

24g protein = 96 calories

15g carbs = 60 calories

Large handful of vegetables = 50 – 100 calories (I usually just do green beans or broccoli/any type of cruciferous veggies)

½ serving fat = 67.5 calories

Snack

24g protein = 96 calories (8 slices of turkey meat from Costco in a snack bag does the job for me)

½ serving fat = 67.5 calories

Large handful of vegetables = 50 – 100 calories (a sandwich bag of celery sticks does the job for me)

Before Bed Protein

30g Casein protein 270 calories

½ serving fat = 67.5 calories

Large handful of vegetables = 50 – 100 calories

About every two weeks I would cut out about 200 – 300 calories in both carbs and protein.  So basically, take out a ½ serving of fat and a 15g serving of carbs.  The reason for this is that BMR will decrease as your body weight decreases – your body uses fewer calories to function as you get smaller – so you’re going to plateau every few weeks.

I weighed myself every day, but recorded my weight every Thursday – reason being, it was easier to control when I stopped eating Wednesday night rather than every night, but I could at least see the fluctuations in weight each day.

Items Needed

Here is exactly what was needed – I would have my measured breakfasts, lunches, and dinners all made and set up for the week, so I saved a ton of time and our grocery bill went down about around $30 per week (and that was shopping at Costco, Trader Joes, and Whole Foods.  Everything was put in those containers, so yes, we did throw a lot of stuff away, but at the end of the day, we saved a lot of money portioning out and throwing stuff away.  Cheap stuff, just make sure you have enough for all your meals.

Microwave Safe Lunch Plates – 3 packs of these are around $34.00

Polar Ice Disposable Plastic Glasses with Lids, 2-Ounce, Translucent, 250-Pack – These little guys fit 15g of fat from mixed nuts and peanut butter perfectly.  About $16.00

Sandwich bags – Ziploc – Walmart, Target, Anywhere – Around $8.99

Snack bags – Ziploc – Walmart, Target, Anywhere

Workout

The vast, clear majority of my workouts were for strength and hypertrophy – even on a cut.  All my lifts went up, even though I was in a caloric deficit.

I did a grand total of 13 cardio days in those 8 weeks, so not much – I only started doing cardio during the IF, since I could get some fasted cardio in as well.  You mix that with some Yohimbine HCL and coffee (NOT Yohimbe – look for Yohimbine HCL) you will kill it – if you have anxiety issues avoid this, though. Yohimbine HCL has been shown to impact alpha receptors that cause “hard to shrink” fat cells in your body – once you get about week 6 into it, you’ll notice what is a “hard to lose” spot on your body.  Most men have hard to reach spots on their lower abdomen, most women in their hips and butt.

If you aren’t sure where to start on creating your own programming, a great place to begin would be is Matthew Michael’s book, Bigger, Leaner, Stronger as well as Beyond Bigger, Leaner, Stronger.

If you’re one of those jerk offs who sits on a machine or texts for 45 minutes, firstly, I hate you. And second, you should buy and read those two books.  You’ll never mindlessly sit on the crotch squeeze machine ever again…  WTF are you trying to work out anyway???

Most of my workouts were lifting – warm up sets:

25% of 1 rep max – 10 – 12 reps

25% of 1 rep max – 10 – 12 reps

50% of 1 RM – 4 reps

75% of 1RM – 1 rep

Strength sets (3-minute rest in between each set):

90% of 1RM – 1 to 3 reps

90% of 1RM – 1 to 3 reps

90% of 1RM – 1 to 3 reps

90% of 1RM – 1 to 3 reps

90% of 1RM – 1 to 3 reps

Hypertrophy sets (1.5-2 minutes rest per set):

8 – 12 reps, where 8th to 12th rep is sheer hell – if you do 8, and stop, then it isn’t heavy enough.

8 – 12 reps, where 8th to 12th rep is sheer hell – if you do 8, and stop, then it isn’t heavy enough.

8 – 12 reps, where 8th to 12th rep is sheer hell – if you do 8, and stop, then it isn’t heavy enough.

8 – 12 reps, where 8th to 12th rep is sheer hell – if you do 8, and stop, then it isn’t heavy enough.

8 – 12 reps, where 8th to 12th rep is sheer hell – if you do 8, and stop, then it isn’t heavy enough.

Did that for about 5 exercises, 3-minute rest periods between strength sets, a 1.5 – 2 minutes between hypertrophy sets.  Shouldn’t take more than an hour or so to complete each day.

It’s important that you stick with the whey during your workout, and stick to the casein before bed – reason being, whey spikes insulin levels more so than casein. Some argue that Casein is generally just a “better” protein than Whey.  T-Nation had a great article on this. But as always, we’re talking about human beings, not math – 2 + 2 never equals four when you add the human factor in anything… These are all general guidelines, but to understand what will make you successful, do what works for you.

 

Starting Performance

The list of exercises is not all inclusive, there were several exercises per body grouping that I did each day.  Some weeks I would switch it up, but all the exercises I did primarily associate with the muscle group.  I prefer old-school workouts – not to knock cross fit or any of this new age stuff or methodologies, but I just personally prefer the old-school approach to working out, and always will.

Dumbbell chest press started at 50 lbs.

Squat started at 155 lbs.

Deadlift started at 155 lbs.

Shoulder press started at 35 lbs.

Bent over row started at 40 lbs.

Pull-ups – 1 set of 3 – no weight

 

Progress Through the Cut 

On October 15th, my lifts were the following (weighing at 147 lbs.) >>>>

Dumbbell chest press is at 90 lbs. – One to three rep workout range

Squat at 275 lbs. – One rep max

Deadlift 325 lbs. – One rep max

Shoulder Press 60 lbs. – Three to Five rep range

Bent Over Row 80 lbs. – Six to Eight Rep Range

Weighted Pull-ups – In-between sets, 8 to 12 reps

Weighted pullups 45 lbs. with weight belt – about 8 reps

The majority of my workout days were on arms (do not consider the cardio in the chart below – cardio was simply 20 minutes at around 6.0 on a treadmill, so though the frequency was there, it was not heavy at all).

results-3

Insulin

Again, I’m no doctor, so don’t close your eyes and shut your brain off before reading any further…

The whole name of the game with diet is insulin spikes.  You want to spike insulin before, during and after your strength workouts, and not spike it the rest of the day.  That’s why IF was so effective – but you spend 30+ years thinking you “need” a meal every couple of hours, it takes a time investment to get used to – it takes a few weeks to get through being pissy, being hypoglycemic, etc. until you start appreciating it.

I tried to go back to eating throughout the day after the cut, and I just couldn’t do it. I felt completely bloated and was shitting my brains out.  I took my mass plan and put it into an IF schedule.  This is going to slow my growth, but only due to the lack of fat I’m adding.

There is also a common myth that if you don’t eat for so many hours, your body will start “eating” its own muscle.  This has been proven completely false for the time period that most people think – muscle catabolism occurs between 72 – 96 hours of not eating, not 8, 16, 24 or 36 hours… Additionally HGH levels tend to increase when your body is in a fasted state – the thought behind why this happens is evolutionary – where, your body increases levels in order to help a human get focused, more aggressive, etc. in order to hunt food – the spike in HGH has been shown to be increased by 1500% – 2000% in humans.   That’s huge – especially if you’re over 35, and your levels begin to naturally decline. The research on this from what I’ve found is based on the 1988 study here.  You may also find the full PDF of this study here. A lot of people have jumped on this research as biblical truth, so take it for what it’s worth.  Maybe it does, maybe it doesn’t, I’m no scientist >>> but I do know what the noticeable benefits of IF are for me.

Results

At the end of the day, I had a total of 12 cheat days, 8 days I was injured (from pulling something, turning wrong – one day I got off the couch wrong and hurt my hip, resulting in 2 days being out of commission from the gym – dumb!) But a total of 8 days.

Thirteen days I felt like I had just awful workouts.  Got to the gym, was unmotivated, didn’t do much, and left.  I’ll talk about motivation and the lack thereof in a later post.

On the bright side, forty-three days I felt like I had a great workout – completely drenched, worn out, destroyed. Not only needed a nap, but did not wake up that following night to save my life.

The rest of the days I felt like it was an average workout – wasn’t in beast mode, but didn’t feel completely useless – just average days.

 

results-2

My average time in bed was 7.8 hours per day – I made it a point to shut down at 8:30and be in bed by 8:45ish. I get up every morning at 4:20 am.  It sucked for a week, but it worked out perfect for me once I got used to it – this includes Saturday and Sunday.  That means no bars, no drinking, and if you want to go out and eat, you make 100% sure that it’s worth the cheat, or that you are researching the nutritional guidelines on the menu.

Tracking

I tracked my meals with MyPlate (my fitness pal also works well)

I tracked my weight each day with MonitorYourWeight

I tracked my fasts with FastingSecret

I have a meditation timer called Insight Timer (this is great for before bed and in the morning)

My alarm clock is called Sleep Cycle – this is where I stored all my notes on what I did/failed to do that day.  It worked out well.

I omit blue-light at sun-down on my laptop with f.lux.

iOS allows you to omit blue light at a certain hour as well.

I try to turn most of the lights off in the house at least 15 minutes before bedtime.

Conclusion

Schwarzenegger said in his book, Total Recall, if President Obama can find time to work out, there is no reason why you can’t.  I’d like to expand on that with if you can’t follow that same rule with your sleep, your diet, and your exercise, you’re doing life wrong.

My average sleep on this program was 7.8 hours per night. My max amount of time in bed was 12 hours, and the minimum amount of time was 2 and a half… Don’t ask…

results-4

This isn’t a one-piece thing.  You truly need to change all moving parts for it to work optimally. No half-assing life anymore…  Set your goals, write them down, invest some money into it, stick to your commitments for two months, and I guaranty that you’ll see results.

… But again, don’t blame me if you die from my advice.

January 15th I will be wrapping up my first MASS.  So far my 1RM max deadlift became my regular workout weight.


Follow us (below) in order to find out how this almost 40 year old 151 lb skinny little Indian is putting up 315 lb sets.

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