HDR Lineup

3 Week Cut

The Three Week Cut

The Three Week Cut is a plan that the Hardcore Vitals team has come up with to try to cut as much fat as possible in a 3 week period. The cut will consist of a carefully planned diet, proper supplementation and a strict workout plan. I will be trying out the cut myself and updating my findings, meals, workouts etc… here at this blog.

Macros Macros Macros

By now, most people have heard of popular diets such as “IIFYM” or “If It Fits My Macros.” So what are Macros and why should we be paying so much attention to them? Macros is short for macronutrients, which are large nutrients that your body needs in order to grow and be healthy overall. Paying attention to these macronutrients can ensure that you achieve your goals properly.

The 3 major macronutrients are Protein, Carbohydrates, and Fat. To set a macro profile you must understand that your ratios have to equal 100%. IE, a good cutting profile would be 50% Protein, 30% Fat, and 20% Carbohydrates. I’ll be following a profile very similar to that cutting profile.

Meal Plan

My meals will be very simple, repetitive and ultimately boring. During these three weeks, I will not be allowing myself any cheat days to fully maximize the 3 weeks. The meals will be posted throughout each day on this blog. I’ll be sticking between 1200 – 1700 calories per day. As suggested by our fitness expert and sponsored athlete, Steve Florez (FOLLOW HIM ON INSTAGRAM!), I will following a fasting-style diet as well with 16 hours of fasting in a 24 hour period. Don’t freak out, the bulk of the fasting will be done during sleep.


As it is with my meal plans, each day’s workout will be updated daily on this blog. I plan on incorporating early morning low-intensity cardio, evening lifting then followed up by high-intensity cardio.


My supplementation will also be simple and will be as follows:

During Morning Cardio: 1 – 2 Scoops of BPI Sports’ Best BCAA’s

After Meal 1: 1000mg Calcium, 1000mg Vitamin C, 250mg Garcinia Cambogia, 1 Tablespoon of Coconut Oil, 1 Hardcore Vitals Total Vitamin Formula (buy it here!)

Before Lifting: 3 Capsules of Hardcore Vitals Life Blood (buy it here!) 3 Capsules of Hardcore Vitals Pure Creatine (buy it here!)

After Lifting: 1 – 2 Scoops of Hardcore Vitals Whey Protein (buy chocolate flavored whey protein here! or buy strawberry flavored whey protein here!)

I’ll be posting pictures of meals and supplements as well.


My ultimate goal is to lose between 10 – 15lbs of body fat during these three weeks, which isn’t impossible, but very hard to do. I’ll be keeping my eye on this goal for all three weeks.

Current Stats (7/13/15)

Height: 5’7″ – I don’t expect this to change!

Weight: 226lbs

Body Fat: 28% (Technically Obese)

Lean Muscle Mass: 78lbs

Waist: 38″

BMI: 35.4 (not the best measurement for body composition, I rarely use this)

Ways to Connect With Me

Facebook: http://www.facebook.com/hardcorevitals

Twitter: https://twitter.com/hardcorevitals

Instagram: https://instagram.com/hardcorevitals/

MyFitnessPal: http://www.myfitnesspal.com/profile/lrtd36 (I update this every day)

YouTube: http://www.youtube.com/user/hardcorevitals