Cuts Like a Knife - Iron Manual Revisited

[K-Court]

So, the 4 or 5 months of bulking through S2B and Barely Legal are now at an end and it's time to drop some fat. To do so, I will be adjusting my diet (d'oh) while performing a re-do of HGM Phase 1 together with HIIT on off-days. Not sure if I'll do 4 or 8 weeks of Iron Manual. Gonna play that by ear.

My beginning stats (as posted at the end of my last log) are:

Weight 195
Neck 16
Chest 43.75
Bicep 15.25
Forearm 12.5
Waist 34
Abdomen 35
Hips 39.75
Thigh 25
Calf 16
Wrist 7

I estimate my bodyfat is around 15%. Ultimately, my goal is to be 180 at 10%, but that is a longterm goal. This cut will get me down to 180. Not sure what the bf will be though.

Today I did a cardio workout:

StairMaster 10 minutes on the hill cycle (9) at level 12, followed by HIIT on the stationary bike (6 intervals of 15 secs at +140 rpm and 45 secs at 80 rpm) with a 2 minute warmup and 1 minute cooldown. 20 minutes total. I'm just getting over a cold so I didn't really kill myself too much on this.

Some shoulder stretching exercises and some ab work, and some sneering at the newbs in the gym thrown in for good measure (ok - just kidding on the last one. )

Onward ...

[nyguy]

Good luck cutting, KT. Hey, post your diet too if if you don't mind.

[FlyinM]

Good Luck on the cutting program. You'll be out of the stretch pants before you know it.

[Bond007]

LMAO, FlyinM!

Good start to your cutting program, Rob. You'll get there. Remember, the "summit" is less than a mere 3 months away!!! YIKES!

[Tin Man]

You'll be ready to go shirtlees in the sun...if Vancouver ever sees it again before it slides into the Straight.

[Marykaa]

Good luck with your cutting.

Reading your detailed cardio workout is inspiring to me.

[OldGuy]

Good luck with cutting.

On you hiit workout, I questioned Craig on this once and he felt that increasing rpm's was not the way to go. His answer said to maintain an 80-100 rpm pace but increase the resistance so you did more work. He said this would be better for fat loss.

[laxcdn]

If you get to 10% you should try and be then next Canadian Action Star

[hard_rox]

Have fun Rob. Phase 1 is a beast, but I think you can jiggle your way thru it. you'll be lean and mean in time for the summit.

Good luck with the cutting too. Oh damn, I dropped some more fruit cake on the floor. pity. [img]tongue.gif[/img]

[CAchief]

good luck, Rob. I loved that program. Work your ass off!

[laxcdn]

Have you compared your first HGM log with the new one yet? Must be a big improvement on the lifts from a couple years ago.

[Jimbo]

Good luck Rob. You'll be seeing you feet again in no time!

[duff beer]

Good luck...too bad you didn't get the flu instead of a cold, you could have started your cutting phase already down a few pounds