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Need help cutting.

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Posted by: Needtocut

Hey everyone, Im 18 years old, 180 pounds and i have 18% BF. I am looking to cut down my bodyfat percentage before summer rolls around. Ive been tracking my food intake for about a month now on fitday and i consume 175g protien, 100g carbs, 75-85g of fat and i eat 2000 calories(maintanance is 2300). I lift heavy 3-4 days a week with a hard cardio session on my off lifting days.

I find it very very hard for me to drop more fat because i guess i hit a plateau(dropped 65 pounds since last year ) So any extra input/help would be great to get me back on track!

Thanks

- Chris.


Posted by: bodom

congrats on the 65 lbs man thats awesome.

as for that plateau lol im on one too and its redicuouls so ive just been trying to eat less, but im not too worried about muscle loss because i maintained like alot of it after i previously cut 40 lbs.

as built will probably tell you, the diet is the most important thing on a cut so maybe reshape that a bit? Try a caloric deefcit of 500 this week and see how that goes.

i guess you could try a refeed every now and again that could spark it up.http://www.ironmagazineforums.com/di...ds-leptin.html


Posted by: Built

Hi there

How long have you been cutting? Do you think maybe it's time for a diet break? Maybe creep the calories up a bit, say an extra 100 a day for a week, then an extra 200... until you're up to say 2500 a day for a month, then resume your cut?

You DO need a break from time to time.

If you decide to do this, increase your training volume a bit since you'll have the extra food to train on. Might as well really enjoy the extra eats!

PS VERY nice work so far. You sound like you've really done your homework!


Posted by: Needtocut

Quote:
Originally Posted by Built View Post
Hi there

How long have you been cutting? Do you think maybe it's time for a diet break? Maybe creep the calories up a bit, say an extra 100 a day for a week, then an extra 200... until you're up to say 2500 a day for a month, then resume your cut?

You DO need a break from time to time.

If you decide to do this, increase your training volume a bit since you'll have the extra food to train on. Might as well really enjoy the extra eats!

PS VERY nice work so far. You sound like you've really done your homework!

I havent been on a "diet" since ive started, ive taken breaks to bulk up, but now since summer is on its way id like to get my BF down. and thanks for the compliments. But is there anything I should be doing extra then what i already explained to get back into things?


Posted by: Built

Okay, well, first thing - and I'm sorry to ask, but it's important - are you weighing your food?

How do you feel - are you run down, or do you feel okay? How well-managed is your hunger?

Also, can you describe, in detail, how you currently train?


Posted by: Needtocut

I dont weigh my food but I do measure it - for example into cups.... If you rather me weigh my food thought, i do have a scale for it

I feel perfectly fine, im never hungry, the ammount im eating at the moment is fine i guess

And for my training:

Monday - Back/biceps
Tuesday - Chest/tri
Wednesday - Off
Thursday - shoulders/tri
Friday - off
Saturday - Legs/cardio
sunday cardio

Dont know if this is a good schedule, any criticism would be good


Posted by: Built

Measuring cups are fine. I just wanted to hear something other than "Oh, I eyeball it...".

Can you go into more detail about your workouts? Lifts, weights used, reps, sets...


Posted by: Needtocut

Quote:
Originally Posted by Built View Post
Measuring cups are fine. I just wanted to hear something other than "Oh, I eyeball it...".

Can you go into more detail about your workouts? Lifts, weights used, reps, sets...
do you mean which excersizes do i do for each day? but for reps i try to go between 8-10 and sets i do 3-4 depending on which part of my body


Posted by: Built

Yep, what lifts do you perform? How much weight do you lift for 'em? Spill it!!!


Posted by: Needtocut

Alright,

Chest - flat/incline bench (flat start with 135 move up to 155, incline 90 pounds)

Legs - squats ( start at 135 move up to 225), seated leg extensions, same as squats, leg press, donkey press for calves

back - close and wide grip cable pull downs, 1 arm dumbbell rows

shoulders - raises, shoulder press, reverse flys

biceps - preacher curls, hammer curls, tbar curls

tri - i just normally do cable pulldowns and dumbbell extensions

when i work out i eventually work up to my max for everything, but after reading all the stickies i learned that i should be doing lighter weight more reps..?

Hope this helped you out Built.


Posted by: Built

Why would you think you should be doing higher rep work with less weight?

Which stickies say this is appropriate for cutting? I may need to suggest some pruning.


Posted by: Built

Meanwhile, read this: T-Nation.com | Ripped, Rugged, and Dense

I use low volume workouts for most of my cutting, although I do a bit of higher rep work for some of my training, ie for depletion workouts.

You may be doing a little too much volume. If you feel like you could cut back a bit on diet, we might try to set up a carb cycle so you at least feel fed on training days.

Read this: Got Built? » How to set up a diet - basic carb cycling


Posted by: T_man

Built if performing a circuit do you incorperate high volume training then?

And to OP, how come doing triceps after being blasted with chest & iso, and then 2 days after doing shoulders which use tricep, then doing iso again. How come only doing 2 exercises for chest where biceps get 3? I think this might be overtraining biceps. If you have cables I suggest inclined cable crossovers for your upper chest which looks like it's lagging and maybe dips to cycle.
Everything else looks fine though, maybe a bit more hamstring work because I don't see any hamstring work there. I'm not sure you need to on a cut, but hopefully built can clear this up.

What sort of cardio are you doing?

Don't listen to me though, I'm just learning from the pros and thought i'd share my thoughts


Posted by: Needtocut

Quote:
Originally Posted by T_man View Post
Built if performing a circuit do you incorperate high volume training then?

And to OP, how come doing triceps after being blasted with chest & iso, and then 2 days after doing shoulders which use tricep, then doing iso again. How come only doing 2 exercises for chest where biceps get 3? I think this might be overtraining biceps. If you have cables I suggest inclined cable crossovers for your upper chest which looks like it's lagging and maybe dips to cycle.
Everything else looks fine though, maybe a bit more hamstring work because I don't see any hamstring work there. I'm not sure you need to on a cut, but hopefully built can clear this up.

What sort of cardio are you doing?

Don't listen to me though, I'm just learning from the pros and thought i'd share my thoughts
I do dips and i do leg curls also, sorry forgot to put those in there >.< and for cardio ive just been doing a light eliptical on my days where i do lift (10-15 min) and I like to do the stairmasters for my harder cardio.


Posted by: Built

Quote:
Originally Posted by T_man View Post
Built if performing a circuit do you incorperate high volume training then?
I don't often do circuits. I do complexes from time to time, and I do depletion workouts as part of UD2.0 though. Complexes are "5 reps, 5 reps, 5 reps, 5 reps, 5 reps then DIE" lol and depletions are timed sets, usually 20-reps each, to use up glycogen. Very specific applications of high-rep work.


Quote:
Originally Posted by T_man View Post
And to OP, how come doing triceps after being blasted with chest & iso, and then 2 days after doing shoulders which use tricep, then doing iso again. How come only doing 2 exercises for chest where biceps get 3? I think this might be overtraining biceps. If you have cables I suggest inclined cable crossovers for your upper chest which looks like it's lagging and maybe dips to cycle.
It IS really easy to overtrain biceps - on a cut they really don't need the direct work for the most part.

Crossover cables are a good "stretch and pump", but again, probably best left as a pumping exercise for bulking or maintenance.

Dips are an excellent movement!
Quote:
Originally Posted by T_man View Post
Everything else looks fine though, maybe a bit more hamstring work because I don't see any hamstring work there. I'm not sure you need to on a cut, but hopefully built can clear this up.
A few sets of heavy Romainians and or Glute Ham Raises do a cutting lifter good.
Quote:
Originally Posted by T_man View Post

What sort of cardio are you doing?

Don't listen to me though, I'm just learning from the pros and thought i'd share my thoughts
You're learning fast. Dunno about the others, but I'm far from a pro - we're all works in progress.

Quote:
Originally Posted by Needtocut View Post
I do dips and i do leg curls also, sorry forgot to put those in there >.< and for cardio ive just been doing a light eliptical on my days where i do lift (10-15 min) and I like to do the stairmasters for my harder cardio.
I'd ditch the leg curls and just do the heavy work like deads and GHRs - it might be time to prune your workout back to something short and sweet.

Maybe something like this:

Day 1: 3x5 rows, 3x5 heavy bench, 3x8 one-arm dumbbell rows, 3x8 dips. Postworkout cardio 20 minutes.
Day 2: 3x5 heavy squats, 3x8 Front squats, 3x8 Romanian deads. Postworkout cardio 20 minutes.
Day 3: rest, optional walking
Day 4: 3x5 clean and press, 3x5 weighted chins, 3x8 Olympic bar corner presses, 3x8 one-arm lat pulldowns. Postworkout cardio 20 minutes
Day 5: 3x5 heavy deads, 3x8 RDLs or GHRs, 3x8 split squats or walking lunges or front squats. Postworkout cardio 20 minutes.
Day 6, Day 7: rest, optional moderate cardio.

For the cardio, you could look at my cardio article, the end has a sample month worked out with the lifts.


Posted by: Needtocut

Built, Starting tomorrow im going to give that routine a try and get back to this thread in the next couple of days. Thanks again for all the help


Posted by: Built

You're welcome!

If you want to carb cycle, you can do high and low - like, "under a hundred" and "over a hundred" grams of carb - or not. It's just for comfort.


Posted by: Needtocut

Ill give the carb cycle a try also, it def wont be hard going over being Italian







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