Thoughts: After a lot of research and thought, I’ve decided to try out another cutting program for the next 12 weeks. I know what BFL and LL can do for me, but some posts at the JSF Forums piqued my interest in the Swolegenix cutting program offered at Vizual Xcellence by Chris “Swolecat” Janusz. After spending 9 weeks bulking and building up muscle (woohoo!), I want to preserve as much of my gains as possible while cutting, and one of the points that kept coming up over and over in posts by people who have tried SGX is that they lost almost no skeletal muscle mass while cutting on the plan. I also got the impression that the nutrition for the plan was a considerable departure from my usual 40/40/20 macronutrient split.
In many ways, Leanness Lifestyle is a refinement of Body for Life–same macro ratios, same meal timing, just add more logging and cardio. SGX is a completely different system entirely.
When I signed up for my customized program, I agreed not to post my nutrition stats and meals here because each client’s ratios and stats will differ to some degree based on their starting stats and goals. My workouts will be posted, but my meals will have to remain a mystery to you all during this challenge. I will say that I received two different “eating patterns” or blueprints for meals with timing and macronutrient ratios specifically set up to maximize fat loss and lean mass retention. One pattern is for cardio only days, and the other one is for days when I lift weights as well as do fasted morning cardio. Both are different enough from BFL nutrition that I doubt that I’d ever have come up with them on my own.
The biggest change in my workouts will be the complete elimination of HIIT cardio. No running during this 12 week experiment. No intervals. I will be using the classic low impact, steady-state cardio at 65%-75% maximum heart rate for 45 minutes per session. Today, this amounted to 3.5 mph on a treadmill set to 14% incline. Cardio will be done 6-7 days a week first thing in the morning on an empty stomach.
On Mondays, Wednesdays, and Fridays I will lift weights at noon according to the tailored workout plan I received as part of my program.
Will this work? I guess we’ll see in 12 weeks!
Nutrition: SGX Training Day eating pattern
(Details omitted by request)
7:15 AM Steady-state treadmill (3.5 mph / 13.5% incline / 45 minutes)
12:00 PM Upper body workout/chest emphasis
The Awful Truth:
1. This was the Weekend of the Cake for me. I had a LOT of cake saved up from the catered meals of the week before.
1. Got started with new SGX customized program immediately this morning.
2. Suffered through all 45 minutes of steady-state cardio on the treadmill.
1. Make some protein pancakes
2. Configure some new meals for my current nutrition plan.