How to train on a cut?

Chancer3001

Just looking for feedback from experienced guys who have successfully cut before.

Should I keep lifting as heavy as I can like lean gains suggests?

Should I up reps and lower weight to "get sweaty" more?

Ditch heavy lifting and get into circuit training?

I have a solid muscle base built up that I'm happy with. Need to cut about 9lbs though.

JJayoo

9 lbs is a very tame cut. Keep lifting heavy, cut calories by 500 and add in some low impact cardio such as a 45 min walk 3+ times a week.

Hanley

German Body Comp.

You're welcome.

Chancer3001

Also, in before it's all about diet.

I know that.

Just wondering how hard it is to keep lifting heavy on a deficit? Tough I assume.

How much do you normally cut jayo?

I'll google the German body comp too cheers.

Chancer3001

http://www.bodybuilding.com/fun/muscle-up-lean-down.html

Hanley , does that look like a normal/decent German body comp workout?

I'm suspicious of the amount of bicep curls involved!!

Hanley

Here's one I put together as part of a free FB group;

http://youtu.be/gT73z2jU3vk

Check out my log over the next 6 weeks too. It'll be quite GBC'y too

madma

I'm in the exact same boat as you chancer. I've always lifted heavy since i started with lower reps and don't think I could ditch it for lower weights.

I'm on a cut and started on the 1st. I've continued to lift heavy but have cut back on training time and do about a half hour session rather than 45-1hr. I'm focusing more on diet and intermittant fasting.. I'm doing the 16/8 but sometimes 18/6, I vary different windows but mainly aim for at least the 16hr mark.

I'm looking to cut a over 1 stone, and like you mentioned I've built decent muscle but I need to focus on fat loss. I've never completed a cut before I usually to be good for a while then fall off the wagon, but been off the booze helps hugely.

My issue is with cardio. I can't seem to motivate myself to do much outside the gym as I only did it when i was a member of one but i do my training at home. I do go for the odd 20min Run but haven't in about a month so I need to push myself to get cardio in although I do get a decent amount of walking in when I'm out and about and also have a boxing bag at home

I'm no expert but this is my approach. Best of luck

Hanley

Few quick points as I'm on my phone...

Mass moves mass - so if your weight drops significantly, or quickly, so will your strength (unless you're a novice)

GBC is awesome cos it pairs upper/lower compound movements which leads to elevated blood lactate levels, and higher GH levels, and better fat loss.

It's also a SUSTAINED elevation for almost an hour because of the way the program is structured. Versus a few minutes during a typical HIIT session.

JJayoo

Why have you decided on 9 lbs?

CM24

I'm interested in this GBC program. Does it get much faster results than simply lifting heavy and dieting? I'v never really paid attention to levels of blood lactate/GH during a workout. Does it have much of an effect on fat loss/muscle gain? On my last cut, I maintained strength on all lifts, but I was taking really long rest periods for each lift and wasn't supersetting them.

Also, would I be right in saying that, when starting a cut, you should keep using the same lifts that you are currently using, so as not to lose your gains?

Chancer3001

JJayoo wrote: »

Why have you decided on 9 lbs?

Kind of pulled it out of my ass to be honest.

I'm 13stone 2 or 3.

9 lbs would get me to 12 and a half.

It's an obvious target weight rather than say 12 2.

I'm open to better suggestions. Probably not going to go the proper route of getting body fat tested, then retested etc.

Alf Veedersane

Chancer3001 wrote: »

Kind of pulled it out of my ass to be honest.

9 lbs?

Wow.



You must've been proud.

irishbuzz

Hanley wrote: »

Here's one I put together as part of a free FB group;

http://youtu.be/gT73z2jU3vk

Check out my log over the next 6 weeks too. It'll be quite GBC'y too

Hey Hanley. I like the look of this program. I'm currently doing SL 5x5 and quite happy with it's progress but planning on switching to a more cutting focussed type training when I'm finished. Is there somewhere I can download your word doc? Also for weighted exercises do you have any particular recommendations of how much weight to use or should I just assume as much as you can lift while completing all sets and reps?

Stench Blossoms

irishbuzz wrote: »

Hey Hanley. I like the look of this program. I'm currently doing SL 5x5 and quite happy with it's progress but planning on switching to a more cutting focussed type training when I'm finished. Is there somewhere I can download your word doc? Also for weighted exercises do you have any particular recommendations of how much weight to use or should I just assume as much as you can lift while completing all sets and reps?

https://www.facebook.com/groups/1446368095582471/

Request access to that group.

Hanley

irishbuzz wrote: »

Hey Hanley. I like the look of this program. I'm currently doing SL 5x5 and quite happy with it's progress but planning on switching to a more cutting focussed type training when I'm finished. Is there somewhere I can download your word doc? Also for weighted exercises do you have any particular recommendations of how much weight to use or should I just assume as much as you can lift while completing all sets and reps?

Start a bit lighter than you COULD in the first week or two and keep building from there. You wanna complete all sets and reps the first couple of weeks and then just hang on for dear life from there.

Stench Blossoms wrote: »

https://www.facebook.com/groups/1446368095582471/

Request access to that group.

Wouldn't bother. Access closed 12pm Monday.

Stench Blossoms

Hanley wrote: »

Wouldn't bother. Access closed 12pm Monday.

Oops!

ronanc15

Have never done a full body/non isolation sort of program before, was reading up on the GBC around the time we did a round of GVT. Should be a nice way to start the year!! NAAAAT

kevpants

What other German stuff should I be including in my workouts?

Alf Veedersane

kevpants wrote: »

What other German stuff should I be including in my workouts?

Bratwurst.

ronanc15

Alf Veedersane wrote: »

Bratwurst.

Vital. If you don't have the specified amount of bratwurst...well then, "YNDTP"

Hanley

kevpants wrote: »

What other German stuff should I be including in my workouts?

The Blitzkreig Method.

ronanc15

Hanley did you love my YNDTP reference??