3 Week Cut – Day 1

Day 1 (7/14/15)

It’s the first official day of 3-week cut for me, yes even though it’s a Tuesday. Unfortunately I haven’t had the time yet to make a video and post it up on YouTube just yet (SUBSCRIBE HERE), but I fully plan on making a series of videos throughout these three weeks with updates and showing the scale, etc…

Meal 1

5 Egg Whites (15 tbsp)

50% Less Sugar – Maple & Brown Sugar Quaker Oatmeal

Just look how unappetizing that looks, however it’s delicious!


1000mg of Calcium, 1000mg of CLA, 1000mg of Vitamin C, 540mg of MHP’s Dopamite (Yes I use and support the use of other supplement companies, MHP is a great brand!) 1 Hardcore Vitals Total Vitamin Formula (BUY IT HERE!)

Meal Stats

Calories: 245

Fat: 2g

Carbohydrates: 24g

Protein: 29g

Meal 2

4.2 oz of Grilled Tilapia

1 Cup of Steamed Broccoli

Again, such an appetizing looking meal, right? Okay, not really, but it’s still pretty good!

Meal Stats

Calories: 136

Fat: 2.9g

Carbohydrates: 6g

Protein: 23.6g

Workout 1

This was supposed to take place at 5:00am, but unfortunately I went to bed a bit late last night and just didn’t have the energy to wake up and be productive at 5:00am.

Exercise: Walking at 3.5mph at a 15% incline

Duration: 32 Minutes

Calories Lost: 560

Meal 3

4.2 oz of Grilled Tilapia

1 Cup of Steamed Broccoli

No need for another picture.

Meal Stats

Calories: 136

Fat: 2.9g

Carbohydrates: 6g

Protein: 23.6g

Meal 4

This meal is out of my diet plan, but I went ahead with it due to time constraints for today. I didn’t take a picture of this, maybe it was the shame?

6″ Turkey and Cheese Sub From Shoprite

Meal Stats

Calories: 288

Fat: 64g

Carbohydrates: 39g

Protein: 28.2g


3 Hardcore Vitals Life Blood Capsules (BUY IT HERE!) 3 Hardcore Vitals Pure Creatine Capsules (BUY IT HERE!)

Workout 2

Exercise 1: Barbell Standing Military Press 3 Sets of 20 Reps With Increasing Weight: (65lbs, 75lbs, 85lbs)

Exercise 2: Dumbbell Side Lateral Raises 3 Sets of 20 Reps With Increasing Weight: (15lbs, 20lbs, 25lbs)

Exercise 3: Dumbell Front Lateral Raises 3 Sets of 20 Reps With Increasing Weight: (15lbs, 20lbs, 25lbs)

Exercise 4: Dumbbell Bent-Over Rear Deltoid Raises 3 Sets of 20 Reps With Increasing Weight: (15lbs, 20lbs, 25lbs)

Exercise 5: Upright Barbell Row 3 Sets of 20 Reps With Increasing Weight: (55lbs, 65lbs, 75lbs)

Exercise 6: Pushup to Burpee to Star Jump, 3 Sets of 20 Reps

I’m not really sure what the EXACT total calories burned for this session were as I wasn’t fully paying attention to my Fitbit Charge HR, however my heart rate stayed between 125 – 146 when lifting and 155 – 166 when performing exercise 6. From what I can tell it looks like I lost somewhere around 430 calories from that workout, which isn’t a cardio-focused workout.

Meal 5

2 Scoops of Hardcore Vitals Chocolate Whey Protein in 1.5 Cups of Whole Milk (I ran out of Flax Milk :/ ) (BUY IT HERE!)

Meal Stats

Calories: 505

Fat: 15g

Carbohydrates: 38g

Protein: 60g

Food Stats For the Day

Calories: 1310

Fat: 86.8g

Carbohydrates: 113g

Protein: 164.4g

Calories Consumed vs Calories Burned

The basis of fat loss is burning more calories than consumed in a day.

Calories Consumed: 1310

Calories Burned: 3721 (Measured by my Fitbit Charge HR as of 10:20pm)

Body Stats

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

Weight: 224.2lbs (This loss is mostly water weight, I realize that)

Body Fat: 26.6% (Technically STILL Obese)

Lean Muscle Mass: 78lbs

Waist: 38″

BMI: 35.1

I will continue to update my progress daily and keep you informed. Until then keep up with me on Social Media!

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


Featured Image Photo Credit: https://www.flickr.com/photos/wader/