Weight Cut Log (6 February 2017)

So here I am, contemplating if losing weight is worth it. I've been confirmed to be in the U67.5kg class and as of today, I'm still stuck in the 74kg-75kg range, for the past 3 damn weeks. Obviously, something drastic needs to be done. I know exactly where the pitfalls are in my diet currently, it's the dinner at home which I usually have no control over, and the damn late night McD runs (those nuggets and ice creams are too good man).

From the weight loss trend, it seems that the current diet is ideal for a recomp/maintenance as my recovery has been quite fantastic despite the amount of volume I'm doing in the current. This week marks the beginning of the week 6, which is the last week of hypertrophy block, so the plan is to maintain the same exact diet for just 1-2 more weeks depending on how well my recovery goes.

Week 7 is the beginning of my strength block and week 9 is when I begin the peaking block. The plan is right now to maintain the same diet up week 8 or 9 where my training volume will decrease quite significantly. After that I will begin PSMF in the hope of losing about 4-6kg of fat by competition week (Competition date still TBA as of now). Projected duration of this PSMF diet is 2-3 weeks, depending on when the meet is and how bad I'm doing in losing weight. On meet week I will up the calories a bit to go for maintenance to improve recovery, while doing some water/sodium manipulation a.k.a. water cut, and hopefully, make weight on weigh in day. I will make weight damn it!

So the plan for my PSMF is as below:

Plan of attack

Duration: 2-3 weeks
Calories: 800-1000 calories/day
Protein: 160g/day
Carbs: 20g/day (from veggies)
Fat: 20g-30g/day (from protein sources, lean meat is not easy to eat)
Goal: Reach 70kg by competition week. Water cut on competition week and increase calories to just below maintenance level up to 2 days out from weigh in day.

Meal Plan

Breakfast: 2 scoops of ON 100% whey (240cal, 50g protein)
Lunch: Fried chicken & tofu / Grilled lean steak & a bit of veggies (300cal, 35g protein)
Dinner: 2 scoops of ON 100% whey & scrambled egg with 5 egg whites & 1 whole egg (400cal, 75g protein)
Electrolytes: 1500mg-2000mg of sodium & 750mg-1000mg of potassium supplement
Coffee: A shit ton
Water: 2 liters to 3 liters a day, excluding coffee and shakes

As you can see, this is quite a terrible/pathetic looking plan but this is what's been suggested to me in order to maintain/increase my performance. If I start too soon, I risk compromising my strength gains from my current hypertrophy block. I also want to decrease the amount of time I spend doing this, because I know, this is gonna suck balls. Is it worth it though? I don't know man, there are a few monsters in this weight class as well. I might have a shot for 3rd place maybe. Most people would suggest to not bother with weight manipulation unless I have a shot at winning and/or setting world records, but I am of the opinion that there is value in practicing these things. I learned a lot during my last water cut and I'm sure I'll learn a lot about how to be shredded after running this plan, and that is valuable practice for future meets. So, even if I don't win this meet, if I manage to break or even maintain my own PR at a much lower bodyweight that is still a victory in my books. And I'll learn a new skill along the way.