Derek Bulking/Cutting Week 25!

Check out the latest week along with Derek's latest diet, workout and measurements!
Cutting Cycle - Week #25

NOTICE: This is article #25 of this series. Click HERE for the front page.

Last week went very well. I was able to follow my diet 100%. I do not yet have a set diet on Saturday and Sunday. What I do is stay within my allowed macro nutrient ratios. Since I am allowed 200 grams of carbs and 300 grams of protein, I simply eat different foods, but do not go over those numbers. This serves as a mental break. I will try this approach this weekend and see if it works well. If I do not feel it is working well, I will make a structured diet for those days. The main reason why I do not want to make a set diet for the days is because I do not want to get burned out. Dieting is tough. I shouldn't make it harder than it needs to be.

I forgot to add in last week's article that I weighed 203 pounds at the end of the week.

Diet and Supplements

My diet schedule has been updated again! I am switching up my diet a tiny bit and implementing a carb up day. Click below for my carb up day diet as well as my normal diet.

VIEW THE FULL DIET

Supplement Schedule

On Tuesday and Thursday, I subtract 10 grams of dextrose from my pre and post workout shakes and 1 scoop of VP2 from my post workout shake and use it for my pre and post cardio shakes. The shakes consist of:

1/2 scoop VP2
10 grams Dextrose

Right now, I am cycling off of creatine:

7:30 AM

5 grams L-Glutamine
1 Multivitamin
1 AST Proflex
200 mg AST ALA

12:00 PM (Preworkout)

1000 mg Vitamin C
400 U.I. Vitamin E
1 Capsule AST NAC
5 grams L-Glutamine

1:00 (Post Workout)

1000 mg Vitamin C
400 U.I. Vitamin E
1 Capsule AST NAC
5 grams L-Glutamine
200 mg AST ALA

10:30 PM

5 grams L-Glutamine
1 AST Proflex
200 mg AST ALA

Monday, March 10th

Abs/Chest

Leg Lift 35 X 8, 8 - View Exercise
Incline Weighted Crunch 25 X 10, 8 - View Exercise
Machine Crunch 200 X 6
Incline Bench Press 225 X 6, 4 - View Exercise
Flat DB Press 90 X 5, 4, 4 - View Exercise
Weighted Dips 50 X 5, 4, 4 - View Exercise

I'm going to have to increase my intensity on Chest day. This it is my weak point, I need to make sure I am focusing and increases my strength every week. I increased my reps or weight slightly, but not enough.

Tuesday, March 11th

Biceps/Triceps/Calves

Barbell Curl 135 X 6, 6 - View Exercise
Incline Lying Press 135 X 6, 6 View Exercise
Ez Bar Curl 135 X 6, 6 - View Exercise
Reverse Pressdown 80 X 6, 6 - View Exercise
Hammer Curl 60 X 4, 6 - View Exercise
Machine Dip 280 X 8, 295 X 7 View Exercise
Seated Calf Raise 180 X 8, 6 - View Exercise
Standing Calf Raise 480 X 8, 6 - View Exercise
Leg Press Calf Raise 650 X 7, 6

* I alternate between bicep and tricep exercises.

I very intense arm day. I especially liked the machine dips. I was able to increase my reps on every exercise. Increasing either my reps or weight used, or both, is my goal for every workout.

Cardio

Elliptical for 16 minutes
Distance Covered: 1.57 miles (0.01 more miles than last time)

Wednesday, March 12th

Legs

Squats 365 X 6, 375 X 4 - View Exercise
Stiff Leg Deadlift 285 X 8, 6 - View Exercise
Leg Press 550 X 4, 4 - View Exercise
Lunges 135 X 6, 6 - View Exercise
Leg Curl 250 X 4 - View Exercise

I had some extra energy in me today. I was unstoppable on squats. I decided to stick with 135 on lunges and really focus on the execution of the exercise. My execution felt a lot smoother today. I used a better range of motion and made sure to focus on my legs. The one set of leg curls is just for good measures, to make sure I hit the hamstrings hard.

Thursday, March 13th

Delts/Traps

Military Press 185 X 6, 4 - View Exercise
Side Lateral 45 X 8, 8 - View Exercise
Bent Over Lateral 45 X 10, 8 - View Exercise
Upright Row 155 X 7, 6 - View Exercise
Barbell Shrug 355 X 6, 4, 4 - View Exercise
Dumbbell Shrugs 120 X 6, 4, 4 - View Exercise

Excellent workout! This was perhaps the hardest shoulder day thus far. I made sure to kill my traps. I was feeling alittle spunky, so I decided to do an extra set of DB shrugs.

Cardio

16 minutes on treadmill
Distance covered: 1.74 miles

Friday, March 14th

Back/Forearms

Weighted Pull Ups 50 X 5, 4 - View Exercise
Deadlift 405 X 6, 425 X 5 - View Exercise
Bent Over Row 280 X 6, 4 - View Exercise
T-Bar Row 250 X 4, 4 - View Exercise
Behind The Back Forearm Curl 145 X 8, 6, 6 - View Exercise
DB Forearm Curl 75 X 8, 6 - View Exercise

Deadlifts felt great! Everyone in the gym was watching when I was doing them, so I had some extra motivation. I'm going for 445 lbs. next week. I am beginning to lose the feel of T-Bar rows. At this point, because of the weight I have to use, I do not get as much out of the exercise. Therefore, next week, I will lower the weight I use and concentrate on the execution.

Saturday, March 15th

Usually Saturday is a rest day, but I felt like doing some cardio today.

Cardio

16 minutes on treadmill
Distance covered: 1.76 miles

Sunday, March 16th

Cardio

16 minutes on the Elliptical
Distance covered: 1.57 miles

Weekly Reflection

Again, another excellent week. Writing these articles helps me because I know I am reporting what I do. This makes me stick to my diet and constantly push myself in the gym. It was hard eating so many carbs on Monday because I am used to not eating that much. Rice cakes are awesome. The ones I buy are made from brown rice, and that is their only ingredient. I wish I knew about these when I was bulking. I planned on taking pictures today, but was unable to. Here are my measurements for the end of this week.

Weight: 201 lbs.
Biceps: 15.75" (unflexed), 17.25" (flexed)
Thighs: 26.25"
Calves: 18"
Chest: 47.5"

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