My Complete Workout Log for 13-Week Weight Cut

As discussed in Episodes 8 & 9 of the Wise Eats Podcast:

Below are the exact workouts performed during my 13-week weight cut in which I lost an average of 1.2lbs per week:

Fat Loss Challenge Final Results
Age: 34
Height: 6’0

Start Date: 4-2-18
End Date: 7-3-18
Duration: 3 Months, 92 Days

Starting Weight: 198.6lbs
Ending Weight: 183.0
Total Weight Loss: 15.6lbs

Average Calories/Day Prior to Cut: 3,500-4,000
Average Calories/Day During Cut: 2,400-2,700

Macro Goals/Day
Protein: 240g
Fat: 40g
Carbohydrates: 278g

I’ve done many different workout programs over the years. P90X, Insanity, Body Beast, UFC Fit, kettlebell routines, and various weight lifting split programs. The program I followed this time centered on heavy compound movements (squat, dead lift, bench press, overhead press, etc.) for low reps, and it’s definitely become my all-time favorite routine. Not only did it get results, the workouts were also enjoyable and made me feel incredible. Working in the 4-6 and 8-10 rep ranges with 2-3-minute rest between sets, my schedule for the week looked like this:

Monday: Chest (Barbell & Dumbbell Bench Press, Incline Bench, Face Pulls)

Tuesday: Back (Deadlifts, Pull-Ups, Rows)

Wednesday: Shoulders (Military Press, Lateral Raises, Bent-Over Rear Deltoid Raises)

Thursday: Legs (Barbell Squats, Leg Press/Lunges, Romanian Deadlifts)

Friday: Upper Body (Incline Bench, Bicep Curls, Close Grip Bench, Bicep Curls, Triceps Press)

Saturday, Sunday, Any Other Time: Rest, Stretch, Walking, Biking, Foam Rolling, HIIT

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