C6zo6

I'm on a cut and going to eat about 1700 calories a day...I'm trying to sustain as much muscle as possible, but i understand some will be lost.

As far as my diet goes, do i still need to eat 1g of protein per lb or LBM? Or, does it not matter as long as I'm eating at a deficit?

Thanks

"Vision without action is a dream. Action without vision is aimless. Vision with action will achieve."

m11

Yes, you do need to maintain adequate protein intake.

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DiGiTaL

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More!

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Actually, I only have to say that with you.

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C6zo6

Thanks.

I assume the reason for this is to try and potentially sustain as much muscle as possible?

Technically it doesn't matter physique wise, correct?

"Vision without action is a dream. Action without vision is aimless. Vision with action will achieve."

Merkaba

Man your husband sure sounds alot like me!

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m11

Good assumption. Google 'positive nitrogen balance' if you'd like. I believe that's the idea that we are going for.

Not positive on what you mean. However, if you don't maintain your lean body mass while cutting, you'll just end up skinny.

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C6zo6

That's exactly what i meant. So basically keeping the protein up will retain as much LBM as possible, therefore making your earned muscle show. If protein isn't adequate, you'll lose LBM and just start looking skinny like you said and not someone who works out...

I don't have a ton of muscle, but I would say enough. I got a little bit of a gut while i gained. I'm just not as fit looking. I would rather start cutting and lean out with low b/f.

Any key goals to achieving low b/f except for diet and HIIT cardio? Do you guys take anything?

I'll research positive nitrogen balance now.

Thanks for the help.

"Vision without action is a dream. Action without vision is aimless. Vision with action will achieve."

Unreal

I would say 1g is a minimum on a cut. Higher would be better.

m11

You need to have an effective training routine as well. Simply eating plenty of protein isn't enough to retain LBM.

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C6zo6

I used to follow a good routine from Cowpimp on here. Had periodization and balanced push/pull 3 days a week.

Now, i just started doing something else that my cousin does. He has had nice gains from it, but everyone says it's a terrible idea...I'm trying it, because now I actually feel "worked" when i leave the gym. I can feel each body part sore a tad the next day.

All I'm doing is isolating one muscle group a day.

Chest
Legs
Back
Shoulders
Biceps/Triceps

I'm working out 5 days a week, one muscle group a day. Sometimes I'll do some cardio on Saturday. Generally, after each workout session i do light cardio for about 10mins sipping on my protein drink...This is my routine so far...

"Vision without action is a dream. Action without vision is aimless. Vision with action will achieve."

T_man

With a cut you want to keep your volume low and intensity high. Compound exercises, no isolation really. Arms are hit on back/chest day and so are shoulders, maybe toss in military press at the end of the chest day and keep it simple. You don't want to annhialate your muscles because you arent consuming the calories needed to repair them and so the damage will have an adverse effect.

Cheat on your girlfriend, not on your meal.

m11

That isn't a routine that is a list of body parts. Nonetheless, it looks like it'll end up being ridiculous anyways. Do what CowPimp tells you.

Additionally, you feel sore because it is a change in what you typically do. If I were to randomly switch from what I am doing now, I'd feel sore as well. The soreness will go away shortly.

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Kevsworld

I'd say at least 1 gm per lb of body weight. Maybe a little more since you'll be cutting back on carbs, etc. As others have mentioned the key is to preserve muscle.

Kevin
StrongandFit.net

C6zo6

I'm not in the gym long and all I do is compound lifts. Essentially, I'm doing the same amount I would do in a 3 day routine, just spread throughout the week.

I do deadlifts, squats, military press, bench press, incline bench press, flys for isolation (I really feel those) Pull ups, BB rows, calves, Triceps pushdown, incline curls for biceps isolation and i fit in lats and abs during the week.

I don't really fool around with the little stuff much...

"Vision without action is a dream. Action without vision is aimless. Vision with action will achieve."

T_man

Sounds like you do fool around. Those dont look like compounds to me. I would stick with the basics. No isolation at all when on a deficit imo.
Going 5 times a week, even though not long, still adds volume. Look at cowpimp's guide and read through it thoroughly because it seems as though you're not getting the point. Maybe a little research on fat loss/muscle maintenance, hypertrophy and hormonal responses in the body would help you understand.

Cheat on your girlfriend, not on your meal.

DiGiTaL

'Think routine, not exercise'

Stats: Weight: 183lbs | BF: 13%
My Cutting Journal come motivate me.

C6zo6

Alright, maybe i'll just stick with 4 days a week heavy lifting and HIIT cardio two times a week...

What do you think of this?

Push:
Bench Press
Pectoral Fly
Incline bench
Decline press
Triceps Press down

Overhead triceps extension (Optional)


Legs:
Squats
Leg Curls
Single leg push machine
Calve Raises
Lunges

Shoulders/traps
Barbell overhead press
Side Raise for Shoulders
Traps
Lateral raise

Pull:
Deadlifts
Pull ups
T-Bar Row
one armed dumbbell row
Incline Curls

Cable curls (Optional)

This would be Mon-Wed-Thur-Fri
Tuesday would be HIIT cardio/abs. I also might perform HIIT on Saturday, but it depends if i am too tired...

Please someone alter the routine slightly if you believe it needs work...Thank you.

On some of the old routines i used to do, i just never felt tired after the gym. Only doing 2 exercises for chest really doesn't get to me. I need about 3 chest exercises in order to really feel the squeeze for some reason...Not so much back or legs though.

"Vision without action is a dream. Action without vision is aimless. Vision with action will achieve."

Built

What is the goal of your training, C6zo6?

If it's to feel fatigue, do it your way.

If it's for results, I urge you to reconsider your strategy.

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T_man

Still too much volume and isolation. You're not getting the point.

Cheat on your girlfriend, not on your meal.

C6zo6

Goal is to simply look and feel good...I mean, I've gotten stronger since i got back from the Navy doing this. I got back 1 month ago and have gotten stronger in everything. I got so weak in boot camp it was pitiful. 1 month ago i couldn't bench more than 115lbs and now I'm benching 165. So, I'm getting there slowly. (I'm 5'7 and weigh 154)

I mean honestly, i like more of the toned look. (Low b/f) Essentially a beach body i suppose...Although, I feel my b/f is too high for a bulk then cut...So, i would rather just cut and be lean...No need to get chunky...My genetics are superior in gaining in the gut like most males.

So, if I'm training for a tone lean look, which optimal training routine should i use?

I assume my diet of 1700 calories a day, high protein should be sufficient?

"Vision without action is a dream. Action without vision is aimless. Vision with action will achieve."

Built

On such low calories, you can only lose weight. If you lose muscle along with the fat, you'll look smaller. If you lose only (or at least "mostly") fat, you'll achieve the look that you seek. Recall that on such low calories, you aren't going to build any muscle; the best you can hope to do is retain it.

If you would prefer to lose muscle along with the fat, train in the 8-15 rep range, lots of supersets, keep your heart rate up. You'll get smaller and avoid looking ripped.

If you would prefer to look hard and lean (but not bigger), keep your workouts very short, keep most of your work in the 5-8 rep range, no more than say 16 work sets per workout, keep it short and heavy and keep the iron on the bar.

For example, suppose you wanted to work chest and back. You could do 3-5x5 rack pulls, 3-5x5 bench press, 3x8 t-bars or one-arm dumbbell rows, 3x8 low incline dumbbell presses, then go home.

Little or no direct tri or bicep work, little or no direct calf work, few or no machines. Minimal cardio.

Up to you which goal you seek. I'm just the tour guide.

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C6zo6

I understand. I would obviously prefer the more hard and lean look. I just want to lose as much fat as possible to lean out. I don't really care about getting "bigger," but then again i want to look and be strong. So i'll just keep lifting heavy in order to do so...

By the way, I'm an endomorph and this is why i choose to eat around 1700 a day to lose weight. That's about right though, isn't it?

"Vision without action is a dream. Action without vision is aimless. Vision with action will achieve."

Built

There you go.

No clue. It has nothing to do with being an endomorph - and everything to do with what YOUR maintenance is. If you run a deficit, you'll lose.

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