cutting questions

pecker1992

ok ive got a fairly solid routine.. I workout 6 days a week at the moment....i usually do 4 sets of the compound excercises and 3 of the isolations for all body parts (chest,arms back, legs,shoulders..managed to gain 26lbs over a year with mininal fat gain (4-6lbs max) from a clean diet etc....i wanna get this excess off now to really show the abs..i can see them in light there pretty visible tbh..but most of the fat holds on my hips...so i should up the cardio..any idea about the weights..do i up the reps and and drop the weight or should i just continue with adding cardio??...advice appreciated

Devia

You need to be looking at your diet more than your routine.

xgtdec

6 days a week...ouch...could a lack of quality rest/sleep be effecting your fat loss??

but on cutting i always tend not to drop the weight of my weights:), i try keep them heavy in a sort of a "im training it not building it" approach

For cutting i would normally throw in 20 mins cardio at the end of a session and redefine the diet every 6 weeks or so......a lot of trial and error....mostly error, but its working out ok so far!!:rolleyes:

Ronan91

Cardio is a personal choice. Drop the volume, start a caloric deficit keeping protein high, thats it really.

pecker1992

Devia wrote: »

You need to be looking at your diet more than your routine.

My diet is ridiculously clean atm man thanks

xgtdec wrote: »

6 days a week...ouch...could a lack of quality rest/sleep be effecting your fat loss??

but on cutting i always tend not to drop the weight of my weights:), i try keep them heavy in a sort of a "im training it not building it" approach

For cutting i would normally throw in 20 mins cardio at the end of a session and redefine the diet every 6 weeks or so......a lot of trial and error....mostly error, but its working out ok so far!!:rolleyes:

i was thinking just add extra cardio tbh man..thanks

Ronan91 wrote: »

Cardio is a personal choice. Drop the volume, start a caloric deficit keeping protein high, thats it really.

drop the volume of what exactly?

Hanley

Sounds like you've already decided on what you want to hear and are just looking for a rubber stamp tbh.

pecker1992

Hanley wrote: »

Sounds like you've already decided on what you want to hear and are just looking for a rubber stamp tbh.

by all means im open to any ideas ...ive never had to cut before so i haven't much experience in how to manage the weights while doing so....

Ronan91

Drop the volume of your lifting routine. If your cutting there is no way in hell you will have the energy/the need to lift as much as you would on a bulk.

SpaceCowb0y

This is my second time doing a proper cut and its in preperation for my first time competing in June!

What worked for me the last time and will stick with this time is:

Obviously an extremely clean and controlled diet! Make sure to hit all your daily macro nutrients. Very high protein and all my carb portions are weighed and i usually try not to have carbs after 6ish if it can be avoided.

I will carb cycle for 4 weeks(High, Medium and Low day repeated) and then gradually cut carbs out altogether coming to the end and have zero carbs for the last 2 weeks.

As someone stated above i will start to train with moderate weight(not too heavy not too light) and perform more reps with most excercises and will throw in Interval training cardio 2 or 3 times a week depending on how much weight i am losing.

for the last 3/4 weeks(again depending on how much weight i have already lost) i will do metabolic circuit training at a very high intensity usually consisting of 2 full body workouts and an upper and lower split during the week while keeping up the cardio as it is required! Will also throw in alot of TRX training for my core and abs after most sessions.

Got down to just under 7% body fat at 82.5kg last time around in 6 weeks so hoping to get closer to 5% at 85+ kg in 9 weeks this time around!

Fingers crossed!

n1ck

Post your diet, last person who said they ate clean ate a wispa and a diet coke for lunch.

Mellor

pecker1992 wrote: »

My diet is ridiculously clean atm man thanks

Maybe you do. Maybe you just think you do. Post it up.

Everyone says that eat clean. Most diets don't look too clean when its all there in black and white.

jive

Not knowing anything about you or your diet the best advice I can give is to lower carbs, up protein. Keeping protein high during a cut is very important, imo.

pecker1992

ok rather than the effort of typing it ill find a day or 2 of the diets i logged
a few weeks back. these are just 2 days...therw would also be steak etc the usual suspects if i logged more but these were just to see if i was hitting the protien/carbs/fat and fibre to meet the training

http://i39.tinypic.com/s4a1c4.jpg

http://i43.tinypic.com/2wm2c5x.jpg


now i must remind all that i was not cutting while doing this....but all in all theres very little dirt in there..im partial to an odd square of 70% choc now and again every 2 or 2 days but thats as dirty as it gets

so any tips??

and also do you mean lower the weight or lower the sets?? thanks

Ronan91

So you were previously bulking on 1800cals or so a day?......

To be honest to if you havent been lifting for a solid amount of time on a surplus no matter how little you eat your still going to look "skinnyfat". Without a picture Im just going on what youve said and it all points towards keep lifting and start actually eating. (unless your like 5 foot tall)

Brian?

pecker1992 wrote: »

ok rather than the effort of typing it ill find a day or 2 of the diets i logged
a few weeks back. these are just 2 days...therw would also be steak etc the usual suspects if i logged more but these were just to see if i was hitting the protien/carbs/fat and fibre to meet the training

http://i39.tinypic.com/s4a1c4.jpg

http://i43.tinypic.com/2wm2c5x.jpg


now i must remind all that i was not cutting while doing this....but all in all theres very little dirt in there..im partial to an odd square of 70% choc now and again every 2 or 2 days but thats as dirty as it gets

so any tips??

and also do you mean lower the weight or lower the sets?? thanks

What weight and height are you?

pecker1992

briankeating wrote: »

What weight and height are you?

Im 5.10 and about 162 lbs...when i started this time last year i was 136lbs

Ronan91 wrote: »

So you were previously bulking on 1800cals or so a day?......

To be honest to if you havent been lifting for a solid amount of time on a surplus no matter how little you eat your still going to look "skinnyfat". Without a picture Im just going on what youve said and it all points towards keep lifting and start actually eating. (unless your like 5 foot tall)

no actually i was eating about 2300- 2400 a day but cut back becuase i hit a wall

changed routine etc..them pictures of my diet were taken from a ''maintenance'' month i took..there was more calories before

Brian?

pecker1992 wrote: »

Im 5.10 and about 162 lbs...when i started this time last year i was 136lbs



no actually i was eating about 2300- 2400 a day but cut back becuase i hit a wall

changed routine etc..them pictures of my diet were taken from a ''maintenance'' month i took..there was more calories before

Ah that makes more sense, I was thinking the diet was a little low Kcal wise to put on weight unless you were tiny.

Have you worked out your BMR? Eat less than that for fat loss, simples .

Edit: changed my mind about size.

pecker1992

briankeating wrote: »

Ah that makes more sense, I was thinking the diet was a little low Kcal wise to put on weight unless you were tiny.

Have you worked out your BMR? Eat less than that for fat loss, simples .

Edit: changed my mind about size.

Yeah i was pretty thin alright..am much bigger than i was last year though .....i just wanna cut maybe 5-6 pounds ( the excess fat) for the summer months..maintain that and then prepare for a 2nd bulk in autumn

yes but i get different figures for different websites..any reccomendations??

what do you mean by changed your mind about size??