Derek Bulking Then Cutting Week 35!

I'm about to finish up my third month of cutting. I have consistently lost 1 pound a week. Because I am losing fat at this rate, I am able to keep my hard earned muscle.
Cutting Cycle - Week #35

NOTICE: This is article #35 of this series. Click HERE for the front page.

I'm about to finish up my third month of cutting. I have consistently lost 1 pound a week. Because I am losing fat at this rate, I am able to keep my hard earned muscle. Many times people drastically lower their calories, especially their carbohydrates, in an attempt to quickly shed fat. Sure you'll lose weight this way, but this loss will include both fat AND muscle. By taking things slow, you can protect your lean mass. Carefully setting up your diet aids in this. Take a look at my diet (I lift at 8:00 AM). As you can see, just about all my carbs are eaten right before and during the three hours after my weight session. This ensures that my muscles receive adequate nutrients and the most important time.

Diet and Supplements

Diet

My diet has changed again! Click below to check it out.

VIEW THE FULL DIET

Supplement Schedule

7:45 AM

1000 mg Vitamin C
400 U.I. Vitamin E
200 mg AST ALA
1 Capsule AST NAC
7.5 grams L-Glutamine (In protein shake)
5 grams Creatine (In protein shake)
1 Capsules S.A.N. Tight - NEW ADDITION TO SUPPLEMENT SCHEDULE.

9:00 AM

1000 mg Vitamin C
400 I.U. Vitamin E
200 mg ALA
1 NAC
7.5 grams L-Glutamine (In protein shake)
5 grams Creatine (In protein shake)

12:00 PM

1 Multivitamin
1 Proflex
200 mg ALA - MOVED FROM 10:00 P.M. TO 12:00 P.M.

3:30 PM

1 capsule S.A.N. TIGHT - ADDED TO SCHEDULE

10:00 PM

1000 mg Vitamin C
400 U.I. Vitamin E
1 Proflex
5 grams L-Glutamine

10:30 PM

5 grams GABA

Monday, May 19th

I am starting a new routine, which I will do for the remainder of my cutting cycle.

Chest/Triceps

Chest

Barbell Bench Press 275 X 4, 4 - View Exercise
Incline DB Bench Press 90 X 4, 4   45 X 8, 6 - View Exercise
Incline Bench Press 205 X 5, 4 - View Exercise

Triceps

Lying Tricep Extensions 135 X 4, 4 - View Exercise
Close Grip Bench 135 X 6, 4 - View Exercise
DB Kickbacks 25 X 8, 6 - View Exercise

I have not worked chest with triceps in a long time, so I decided to give in a go. This setup flows very well. I am able to maintain my focus and intensity throughout the entire workout. Out of all the exercises, DB kickbacks felt the best. By using a lighter weight, I was able to use perfect form, placing all the load on my triceps. Many times I see people using tons of momentum and improper form on this exercise so they can use a heavy weight. But that is only training their ego, not their triceps.

Tuesday, May 20th

Abs/Forearms/Calves

Abs

Hanging Leg Raise X 20, 12 - View Exercise
Weighted Leg Raise 25 X 10, 10 View Exercise
Incline Crunch 45 X 8 - View Exercise
Torso Twist 45 X 12 - View Exercise

Forearms

Barbell Wrist Curl 185 X 10, 10 - View Exercise
Dumbbell Wrist Curl 50 X 12 - View Exercise
Plate Pinch 2-25's X 15 sec, 14 sec - View Exercise
Dumbbell Hold 120 X 40 sec - (Holding A Dumbbell As Long As You Can With Your Arms At Your Sides)

Calves

Standing Calf Raise 460 X 8, 6 - View Exercise
Leg Press Raise 720 X 8, 6 - View Exercise
Seated Calf Raise 180 X 8, 6 - View Exercise

Because I am grouping triceps with chest and biceps with back, I had an empty day. So I decided to focus on the "little" muscle groups. These muscle groups are often neglected when compared to the larger muscle groups. This is an excellent setup. Every exercise felt totally different because I was not taxed from having to work a large muscle group beforehand. I am looking forward to next week.

Cardio

16 minutes of HIIT on Stationary Bike (Lv. 4)
Distance covered: 5.76.

I described my HIIT cardio workout on week #32 here.

Wednesday, May 21st

Legs

Stiff Leg Deadlift 315 X 6, 6, 4 - View Exercise
Leg Press 540 X 4, 4 - View Exercise
Hack Squat 360 X 4, 4 - View Exercise
Lunges 185 X 6 View Exercise

I decided to hit the hamstrings first with this routine. My hamstrings are not in any way weak, but I would like to hit them harder. My right wrist was feeling weird and squats put to much pressure on them. Therefore, I did hack squats this week. I finished this workout off with a killer set of lunges. I could hardly walk after this workout.

Thursday, May 22nd

Delts/Traps

Shoulders

Dumbbell Shoulder Press 90 X 4, 4 - View Exercise
Side Lateral 50 X 8, 8 - View Exercise
Military Press 155 X 6, 4 - View Exercise
Bent Over Lateral 50 X 8 - View Exercise

Traps

Barbell Shrugs 405 X 4, 4 - View Exercise
DB Shrugs 120 X 8, 6 - View Exercise

Today I started lifting at the local Powerhouse gym. This gym is very nice. It's clean, has excellent equipment, and the employees are extremely polite. Today went very well. The only thing I am going to change is putting military press as the first exercise and DB press as the third exercise. When I do DB presses first, I have to use a heavier weight that is hard to get into place by myself. By doing these later in the workout, I will have to use a lighter weight. This should allow me to get the most out of this exercise.

Cardio

16 minutes of HIIT on the Bike (Lv: 5)
Distance: 5.76 miles

This will be the last time I have to use this bike. Hopefully the ones at Powerhouse will correctly track my distance.

Friday, May 23rd

Back/Biceps

Back

Deadlift 475 X 4 - View Exercise
Wide Grip Pull Ups X 15 - View Exercise
Reverse Grip Bent Over Row 275 X 5, 4 - View Exercise
Reverse Grip Lat Pulldown 150 X 6, 4 - View Exercise

Biceps

Ez Bar Bicep Curl 135 X 6, 4 - View Exercise
Dumbbell Curl 60 X 4, 4 - View Exercise
Cross Body Hammer Curl 30 X 5, 4 - View Exercise

An amazing workout! Veins were popping out everywhere. Switching to a reverse (underhand) grip on bent over rows and lat pulls completely changes how these exercises feel. I especially like how this felt on the pull downs. My biceps looked ridiculously vascular today. Nothing wrong with that.

Saturday, May 24th

REST

Sunday, May 25th

Cardio

30 minutes of boxing

I haven't been able to match or beat my previous best of 2.08 miles. I must keep trying though.

Weekly Reflection

I did not cheat on my diet at all, except for my scheduled cheat meal on Saturday, this week. As I result, I went from 196 lbs. to 192 lbs. My guess is I lost the excess water I gained from last week along with some fat. Things are progressing nicely. Here are my caliper measurements and new pics.

Caliper Measurements

Measurements are in millimeters.

DATE 3-May 11-May 17-May 25-May
Abdomen 5 5 5 5
Bicep 2 2 2 2
Calf 2 2 2 2
Kidney 6.5 6 6 6
Pectoral 3 4 2 3.5
Quadricep 9 7 10 9
Subscapula 8.5 7 7 6.5
Suprailiac 5.5 5 5 4
Tricep 5 6 5.5 5
TOTAL 46.5 44 44.5 43
Bodyweight 195 194 196 192
Weight change from previous - -1 2 -4
Total/Bodyweight 0.238462 0.226804 0.227041 0.223958
(Total/Bodyweight)*0.27 0.064385 0.061237 0.061301 0.060469
((Total/Bodyweight)*0.27)*100 = % Bodyfat 6.438462 6.123711 6.130102 6.046875
% Bodyfat (Bodyweight) = lbs Bodyfat 12.555 11.88 12.015 11.61
Fat change from previous - -0.675 0.135 -0.405
Bodyweight - lbs Bodyfat = lbs Lean Mass 182.445 182.12 183.985 180.39
Lean mass change from previous - -0.325 1.865 -3.595

More Pics From This Week




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