Derek Bulking Week 21!

The time to start cutting has come! Check out the my latest diet and supplement schedule.
Cutting Cycle - Week #21

NOTICE: This is article #21 of this series. Click HERE for the front page.

The time has come to start lowering my calories.

Diet and Supplements

My diet and supplement schedule has been updated! To view it, click the link below:

VIEW THE FULL DIET

Supplement Schedule

7:30 AM

12:00 PM (Pre-workout)

1:00 PM (Post Workout)

  • 5 grams creatine
  • 5 grams L-Glutamine
  • 1000 MG Vitamin C
  • 400 U.I. Vitamin E
  • 1 cap AST NAC
  • 1 Cap AST Proflex
  • 200 mg ALA

10:00

  • 1 cap Proflex

On cardio days only:

9:00 (Pre-cardio)

  • 5 grams L-Glutamine
  • 2.5 grams Creatine

9:30 (Post cardrio)

  • 5 grams L-Glutamine
  • 2.5 grams Creatine
  • 500 mg Vitamin C
  • 200 U.I. Vitamin E
  • 200 mg ALA


Monday, February 3rd


Abs/Chest

Leg Lift 30 lbs X 8, 6 - View Exercise
Weighted Crunch 45 X 12, 8 - View Exercise
Cable Crunch 190 X 12 - View Exercise
Bench Press 270 X 5, 4, 4 - View Exercise
Incline DB Press 85 X 5, 4, 4 - View Exercise
Weighted Dips 45 X 6, 4 , 4 - View Exercise

My weight and reps really didn't climb this week. I believe it was due to my mentality. I was thinking when I started the workout, I am dieting now, so I won't be as strong. I must shed that mentality because I can and WILL get stronger.


Tuesday, February 4th


Biceps/Triceps/Calves

Reverse Curl - 145 X 6, 5 - View Exercise
Reverse Pressdown - 205 X 6, 4 View Exercise
Hammer Curl 55 X 6, 4 - View Exercise
Rope Pressdown 205 X 6, 4 - View Exercise
Cable Curl 205 X 6, 4 - View Exercise
Pressdown - 205 X 6, 4 View Exercise
Standing Calf Raise 400 X 8, 6, 6 - View Exercise
Leg Press Calf 600 X 8, 6, 6

* I alternate between bicep and tricep exercises.

Again, no pain in the forearm at all. And my strength went up even though I am "dieting". I decided to lower my weight some on my calf exercises and focus more on the execution of them. I didn't feel like I was using the best range of motion on these exercises.

Cardio

Bike for 16 minutes
Distance Covered: 5.76 miles


Wednesday, February 5th


Legs

Squats 330 X 6, 4, 4 - View Exercise
Stiff Leg Deadlift 265 X 6, 6, 6 - View Exercise
Leg Press 540 X 4, 450 X 6, 4 - View Exercise

I swear I will get 6 reps with 540 lbs. on leg press next week, NO MATTER WHAT!!!


Thursday, February 6th


Abs/Delts/Traps

Leg Lift 30 X 8, 6 - View Exercise
Weighted Crunch 45 X 12, 8 - View Exercise
Cable Crunch 195 X 12 - View Exercise
DB Shoulder Press 90 X 5, 4, 4 - View Exercise
Side Lateral 45 X 6, 6, 4 - View Exercise (Two Arms Shown)
Bent Over Lateral 35 X 8, 8 - View Exercise
Shrugs 315 X 6, 5, 4 - View Exercise
Dumbbell Shrugs 80 X 10, 8 - View Exercise

I was able to get the dumbbells into position myself for the first set of DB presses, but after that I needed help. The guy that helped me didn't do a very good job. Next week I will get two people, one for each side, to help me get the dumbbells into position.

Cardio

16 minutes on Elliptical
Distance covered: 1.4

Cardio felt great today. I am going to stick with the elliptical machine for a while because I can track my progress.


Friday, February 7th


Weighted Wide-Grip Pull Up 45 X 6, 4, 4 - View Exercise
Bent Over Row 255 X 6, 5, 4 - View Exercise
T-Bar Row 215 X 6, 4, 4 - View Exercise
Forearm DB Curl 75 X 10, 8, 6 - View Exercise
Forearm BB Curl 135 X 12, 8 - View Exercise

My strength is still climbing. Dieting will not stop me. Even when I am at my lowest caloric intake, I will still get stronger.


Saturday, February 8th


Off


Sunday, February 9th


Off


Weekly Reflection


All I could think about was eating junk! I did not think about eating junk at all when bulking. But now that I started cutting, that's all I think about. I'll be honest, I did have a few chips and salsa here and there. Those stupid Lime Chips taste so good though...

Well there's my first week of dieting. I will lower my calories for two more weeks, then take my scheduled week off. I will start my progress pics before my week off. Then when I return, I will be at my lowest caloric intake. That's when the fun begins...

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