It's been a year and half of decent volume of weights every week training the quads, hamstrings, glutes, and spinal erector/lowerback, and calves.
Now is the time to cut. the way i went about this isn't efficient but nobody's perfect.
Will be cutting a good amount calories and changing up diet.... hopefully i don't lose too much strength, if any.
I probably can't do 405 anymore, simply because lack of focus and motivation, but i think thru better training i can still attain 405 and cut to below 200 in the next 60-70 days.
current weight is 220
yup, nobody's perfect. it's a learning process that's for sure.
IMHO tho, dietary changes are most effective when it's easy/enjoyable and consistent. So, cleaning up diet by cutting things out slowly is how I like to do it. Big drastic cuts can cause big drops in water weight etc, and who knows maybe more lean/fat tissue but, I personally advise not to cause too much shock (jumping in too hard), because it's easy to rebound out of it.
I list my diet every day .. just briefly, nothing too comprehensive. I think it helps alot. I remember you were listing it, and it had lots of stuff in there that added a ton of calories. Might be good to get back to logging it, at least for this big lean up phase.
I also wouldn't worry about 405 if you are cutting calories. I'd focus more on maintaining as much strength as possible in the ~10RM range, while also hitting some relaxed heavy singles occasionally etc. Singles hit the cns harder, higher rep ranges help with keeping on the lean mass & tax the CNS less. Don't want to crush your CNS when bodyweight is fluctuating downward, IMHO. Be "gentle with training", but hit it hard when you feel great. Let your body/brain give you the signal and take advantage of it when you get it.
pc!
