Thread: Review my cutting routine

The sets and rep ranges seem random but the excercises are covered. I don't know about the cardio after the weights (I'll have to read the reference). It would seem to me that doing cardio on the off days will keep the fat burning on those days as well. But, I suck at cutting. My last cut, it was hard to keep the weight up (mainly from lack of energy; especially on low carb days) let alone worry about PR's.

Also, with that much of a deficit I might suggest eating more protein and less fat.

Originally Posted by rockhardly

The sets and rep ranges seem random but the excercises are covered. I don't know about the cardio after the weights (I'll have to read the reference). It would seem to me that doing cardio on the off days will keep the fat burning on those days as well. But, I suck at cutting. My last cut, it was hard to keep the weight up (mainly from lack of energy; especially on low carb days) let alone worry about PR's.

Also, with that much of a deficit I might suggest eating more protein and less fat.

The rep ranges are what I feel works best for those exercises. Keeping every short and sheet. The cleans I've kept at singles because form is hard enough to maintain on heavy triples or doubles, let alone when on a calorie deficit. I thought singles would be fitting, as they're right to the point.

In the context of cutting, I consider direct back work as supplementary, since cleans, deads, squats, and bench will give back stimulation anyway, so I felt higher reps would be nice for some rep work. I find my form is sloppier on upper pulling more so than other planes when lifting heavy. Just wanted to make sure I'm fully stimulating the muscles.

The cardio after lifting is from Built's article I referenced. Heavy lifting stimulates the release of FFAs (free fatty acids). Performing some short springs releases more, then steady state cardio to burn those now active fat cells in your blood stream.

My protein is already at the highest of the 1-1.5g per lb LBM. I'd be okay with increasing it, but not at the expense of fat. I need a lot of fat when cutting. I want my hormones in check.

a little cardio after weights is fine . . . BCAAs should minimise catabolism unless you're Geared.

Early AM fasted cardio is best for cutting, but at the end of the day it's all diet.

Originally Posted by Phineas

My protein is already at the highest of the 1-1.5g per lb LBM. I'd be okay with increasing it, but not at the expense of fat. I need a lot of fat when cutting. I want my hormones in check.

Like I said, I am not the best at cutting by any means (which reminds me, I need to start working on it). I figured that, kinda like you said, the body needs fats and if you restrict the intake of fats, the body would be more apt to tap into stores to meet the body's requirement. But the calories would have to be accounted for, thus increasing protein. And since it is a short bout of cutting, this might be the way to go.

But, ultimately, it is calories in vs calories out.

Originally Posted by theCaptn'

a little cardio after weights is fine . . . BCAAs should minimise catabolism unless you're Geared.

Early AM fasted cardio is best for cutting, but at the end of the day it's all diet.

Would you recommend increasing the intake of BCAAs? Or, is that unnecessary? Aside from food, here's what I get from supplements:

BCAA MAXX: 4 pills per day: 2,405 mg (1200 Leucine; 600 Isoleucine; 600 Valine)

Kaizen Whey Isolate: 5,500 mg per scoop (don't have breakdown at moment) *I'll take 2 scoops a day when cutting; I take 1 when bulking

Power cleans first.

Training and diet plan looks good to me. BCAAs might not be a bad way to go pre-(and possibly post) workout; protein at 1.5+g/lb lean mass looks nice and high, likewise you know how much a fan I am of dietary fat ♥

I agree with gtbmed - power cleans first, for sure.

Originally Posted by gtbmed

Power cleans first.

Originally Posted by Built

Training and diet plan looks good to me. BCAAs might not be a bad way to go pre-(and possibly post) workout; protein at 1.5+g/lb lean mass looks nice and high, likewise you know how much a fan I am of dietary fat ♥

I agree with gtbmed - power cleans first, for sure.

Hmm, okay. I actually moved cleans to the squat workout and splits to the deadlift workout, so that each session has a quad-dominant and lower pull. I've always given priority to squats and deads but if you guys think it's wise I'll move cleans first.

And yes, I'm also a fan of dietary fat. There's no way I could squat, dead, and clean heavy throughout the week without at least 100g a day.

Originally Posted by Built

Training and diet plan looks good to me. BCAAs might not be a bad way to go pre-(and possibly post) workout; protein at 1.5+g/lb lean mass looks nice and high, likewise you know how much a fan I am of dietary fat ♥

I agree with gtbmed - power cleans first, for sure.

According the the Paleo Diet, BCAAs are the key to recovery.

I use BCAA powder, not pills . . . generally sip 10g during WO, then slam the last 30-40% immediately pWO. To be honest I dont really know what the magic number is, perhaps you can get away with less.

I will also have 10g in a water bottle beside my bed to drink during the night. Whatever is left in the AM I will slam as well.

Originally Posted by Phineas

Hmm, okay. I actually moved cleans to the squat workout and splits to the deadlift workout, so that each session has a quad-dominant and lower pull. I've always given priority to squats and deads but if you guys think it's wise I'll move cleans first.

And yes, I'm also a fan of dietary fat. There's no way I could squat, dead, and clean heavy throughout the week without at least 100g a day.

Good to have the problem of not knowing which compound movement to put first, because you are doing so many. I like the lifts you are doing a lot. Looks to me like a great plan for maintaining strength during your cut. Cleans are draining, but so are Deads and Squats. I would probably start with the cleans, especially with all the single rep sets. Tough call, though. Looking forward to hearing how this works for you. Good luck!

Originally Posted by MDR

Good to have the problem of not knowing which compound movement to put first, because you are doing so many. I like the lifts you are doing a lot. Looks to me like a great plan for maintaining strength during your cut. Cleans are draining, but so are Deads and Squats. I would probably start with the cleans, especially with all the single rep sets. Tough call, though. Looking forward to hearing how this works for you. Good luck!

true that, cleans require a high degree of cardiovascular fitness I found. They're a monster move I should really do more of. I already do a dedicated Deads day once a fortnight with some isolation moves to finish with, perhaps a Cleans' Day would be a good idea too.

Originally Posted by theCaptn'

Early AM fasted cardio is best for cutting, but at the end of the day it's all diet.

only if you are on gear, if training natural it's the best way to keep cortisol levels elevated for hours after training keeping the body in a catabolic state.

cardio or any form of exercised performed in the fasted state is severely overrated.

Originally Posted by LAM

only if you are on gear, if training natural it's the best way to keep cortisol levels elevated for hours after training keeping the body in a catabolic state.

cardio or any form of exercised performed in the fasted state is severely overrated.

really? wouldnt BCAAs prevent catabolism?

it would help but still wouldn't have any effect on serum cortisol levels. they are highest in the am as a result of the nightly fast, exercising on top of that causes them to increase and remain elevated for even more hours after exercise. depending on the intensity/duration of the exercise performed in the fasted state not even spiking insulin will have a great decrease on lowering those levels. fasted am cardio is a technique first used by competitive bodybuilders however supplemental androgens, etc. once attached to the AR rector on the muscle cell block cortisol. this is another one of the protocols used by trainers on gear that simply isn't optimum for those that train natural.

There are definitely advantages to fasted training. I'm not sure about cortisol levels but there are other distinct advantages to it:

Training in the fasted state improves glucose tolerance during fat-rich diet.
Adaptations to skeletal muscle with endurance exer... [J Sci Med Sport. 2010] - PubMed result

Originally Posted by gtbmed

There are definitely advantages to fasted training. I'm not sure about cortisol levels but there are other distinct advantages to it:

you would be hard pressed to find an athlete that reports increased performance in sports or mental acuity in the fasted state.

Even if fasted training has benefits, it isn't my thing. When I don't have food in my system for extended periods, especially when cutting, I stress out worrying that I'm losing muscle and strength, and I don't want any stress. I'll just stick with my heavy compounds and FFA stimulating sprints and other than that a basic calorie deficit is good enough for me.

Today is my first day on the diet. This is the first time I've made egg whites with whole eggs before. Underestimated how massive it would turn out. 3 whole with 1 cup whites.

Just realized that the information for egg whites on fitday didn't match what I bought. My bran egg whites for 1 cup adds to my diet 40 calories and 11g protein. I'm okay with that!

Originally Posted by Phineas

Just realized that the information for egg whites on fitday didn't match what I bought. My brand egg whites for 1 cup adds to to my daily total 40 calories and 11g protein (fitday had 1 cup at 80 cals, 17g pro; my brand is 120 cals, 28g pro). I'm okay with that!

Edit*

Originally Posted by LAM

you would be hard pressed to find an athlete that reports increased performance in sports or mental acuity in the fasted state.

certainly not increased performance, dropping BF . . luckily I wouldnt be doing it unGeared

. . so for arguments sake, the unGeared could have a small protein-rich meal to reduce cortisol levels in the morning before cardio?

Originally Posted by theCaptn'

certainly not increased performance, dropping BF . . luckily I wouldnt be doing it unGeared

. . so for arguments sake, the unGeared could have a small protein-rich meal to reduce cortisol levels in the morning before cardio?

protein is the least efficient fuel of the 3 macro groups, better to ingest a small serving of a matrix of carbohydrates which is easily done with a serving of fruit. carbs have a protein sparring effect especially in the early morning. carbs get such a bad rap but they are essential to many processes.

the 2 best times to ingest carbs even with cutting is before and after exercise

Originally Posted by LAM

protein is the least efficient fuel of the 3 macro groups, better to ingest a small serving of a matrix of carbohydrates which is easily done with a serving of fruit. carbs have a protein sparring effect especially in the early morning. carbs get such a bad rap but they are essential to many processes.

the 2 best times to ingest carbs even with cutting is before and after exercise

werd . . they do. Paleo Diet is proof of that. Im eating a tonne of fruit and got leaner.

Thanks for the advice.