Thread: Summer cut, lower weights?

Originally Posted by Pika

Hi guys im realy needing to cut up im guessing iv got arpund 17 to 20 precent bodyfat im not realy lean at all im eating around 2500cals anyways i do 10 min cardio after workouts ... Soo i heard lowering weights does the trick? I cant bench heavy at all!

Im doing 60kg around 8 reps lol i know bad!!

I train 4 days aweek im starting a cycle of creatine see how it works ... Im 5'7 at 180bls thanks

I dropped nearly 25 pounds in 15 weeks doing keto. Never counted calories. Did no cardio the first few weeks (when I lost the bulk of the weight), and also cannot bench heavy at all.

Would forget about creatine during a cut, honestly. Especially if you're doing keto.



Here's the meal plan I used:

MEAL #1
5 whole eggs (make sure to buy OMEGA-3 EGGS from the supermarket. They contain virtually NO saturated fat and tons of good OMEGA-3 fats); add another 4 egg whites to this (they don't need to be the Omega-3 ones; you can use liquid egg whites)

MEAL #2
SHAKE: 50g Whey Protein with 1 heaping teaspoon of All Natural Peanut butter (no sugar)

MEAL #3
"Lean Protein Meal": 8oz chicken with 1/2-cup cashew nuts (almonds, or walnuts)

MEAL #4
SHAKE: 50g Whey Protein with 1 heaping teaspoon of All Natural Peanut butter (no sugar added)

MEAL #5
"Fatty Protein Meal": 8oz Salmon, Swordfish, or RED MEAT with a green salad (no tomatoes, carrots, or red peppers) with 1 tablespoon of Olive Oil or Macadamia nut oil and vinegar

MEAL #6
SHAKE: 50g Whey with 1 heaping teaspoon all natural peanut butter or 4 whole (Omega-3) eggs and 4 extra whites

And the workout used at the very beginning. I'm doing a 3-day split now, but might switch to a 4-day split giving arms their own day.

Workout: 5-day split

Monday: Chest
DB Bench
Incline DB Bench
Pec Deck
Pushups

Tuesday: Back
Pull Ups
Smith machine rows
Pulldowns
Seated Rows
DB Rows

Wednesday: Legs
Squats
Leg Press
Leg Curls
Leg Extensions
Calf Raises

Thursday: OFF

Friday: Arms
DB Curls
Triceps Pushdowns
Seated Incline DB Curls
Single dumbbell overhead triceps extensions

Saturday: Delts
Reverse Flyes
DB Press
Lateral Raises
Upright Rows

Sunday: OFF

CARDIO
Should be performed at a low intensity (under 120bpm heart rate). This will ensure that you use FAT as a fuel source since as your heart rate increases, carbohydrates begin to become the preferred fuel of choice for the body. When on a low carb diet, your body will break down muscle and turn that into carbs. Remember, Fat CANNOT be changed into carbs. Therefore, for bodybuilding, the rule of cardio should be LONG DURATION, LOW INTENSITY!

Never do less than 20 min per session.

The bottom line is that low intensity cardio (while you might need more of it) ensures that fat is utilized and muscle is spared (especially while on a high protein/moderate fat/low carb diet).

Yes cardio is most important!

Wow how do you guys know so much shit!!

For real thats amazing stuff!
Ok so shall i do 20 mins slow cardio before workout and 20 mins after ?

Also that diet looks pretty clean bro but alot of penut butter? Aint that fates bro

not trying to be a dick, but cut what? there's not enough muscle yet to cut....but adding 5lbs of lbm your body will turn into a fat burning machine trying to feed it's new muscle.....continue to lift heavy, a low impact aerobic activity, and manipulate your carb and calorie intake as previously posted

I agree with Irish. Left heavy and eat good. You will be in decent shape next summer.

Lmao be easy bro that shit can depress aguy is there realy no muscle man?? Fuck!!! Iv beemn hittin gym just about a year now!! I eat all the time my bench pressing is shit!! I can only do 60 kg so you think i shoukd go with that diet as tge guy posted bro? Thanks

Can you post up your current diet? (i.e. list your meal plan by meal w/ what you eat & portion size / amount of food). I don't know that you need to really go after a "bulker" diet to gain muscle or a cutter (which usually costs you some muscle). Instead I'd guess your diet can be cleaned up for better results in general. Also because you're not ultra lean, I don't think you need to worry about lighter weights / higher reps. GEnerally I'd always say lift as heavy as you can (retaining good form).

The issue when you go after an aggressive cutting diet is that you are no longer fueling for muscle gain and you should expect to start losing strength - this is when most people switch over to lighter weights / higher reps - where this also becomes more of an aerobic workout instead of just sheer resistance training. Again, the only real goal is upping your heartrate to for fat burning, and not much about muscle gain.

To that point, a keto diet, though it is a change in how you eat a bit, as long as you're not looking to do any sort of burst-energy training or cardio (i.e. sprint cardio), it will dump fat while retaining energy. However before you start making dramatic changes in how you eat, I'm guessing some simple tweaks to your current diet will be easier to adapt to but also give you better results than you are currently getting.

Ok bro thanks here it is....

830am. 30g of whey

9 am 3 hold eggs 100g of beans with 100g of weeetabix

12pm 100g of csned tunna mixed with 100g of oats and a large spoon of penut butter.

4pm. 210g of chicken with 1 cup of brockly and alil bit of gravy
( just for the taist )

5 to 6 pm gym for hour and 20 mins
Then 30g of whey shake

8 or 9 pm 100g of nuts with around 25g of protine and 56g of heathy fats comes to 612cals ...

Bed time shake 30g of whey



Not the best but trying hard as hell!! I want to get big!! My mate is 20 1 year younger then me his benchin 180kg 6 times!!! His 14 and ahalf stone his done a few cycles before and telling me to get on them but iv spoke to ppl on here i wont be doing acycle till im ready

So is this shit?? Lol thanks and do i realy look fat?? Lol i mean no muscle??

You gotta lift big to get big mate. Count your calories, probably not eating as many Calories as you think.

As for the point of cardio above. HIIT is the best training for fat loss. Have a read up on HIIT, it only needs to last 15-20 mins. I don't agree with the point above regarding muscles being turned into carbs for enrgy. If you're still lifting heavy then your body will want to keep hold of the muscle as it knows it needs it.

The best way to lose weight is to run a calorie deficit and whack some cardio in. Continue to lift as heavy as you can though. The heavier you lift the more calories you'll also burn

Also i drink milk here and there and fuit

Ok man thanks well i posted my diet there.... My lifts are ok everywere els bro its just my bench 60kg after a year of hittin gym thats fucking shit man

Sassy?

Originally Posted by Pika

Wow how do you guys know so much shit!!

For real thats amazing stuff!
Ok so shall i do 20 mins slow cardio before workout and 20 mins after ?

Also that diet looks pretty clean bro but alot of penut butter? Aint that fats bro

I don't know jack. It's all a bunch of copy and paste, but I know keto works for me. You give it a try. Maybe it will work for you, too.

Yeah, fats, but as long as you're not eating carbs then your body has to burn something for energy, right?

It will burn off your body fat to fuel you!

Sorry, but I edited that a bit just for myself.

8:30am 30g of whey
9 am 3 whole eggs 100g of beans with 100g of weetabix
12 pm 100g of canned tuna mixed with 100g of oats and a large spoon of peanut butter
4 pm 210g of chicken with 1 cup of broccoli and a lil bit of gravy
5 to 6 pm 30g of whey shake
8 or 9 pm 100g of nuts with around 25g of protein and 56g of healthy fats comes to 612cals ...
Bed time shake 30g of whey

If you want to get big then forget everything I said. How old are you? You're not fat, mate. But do you have or did you have a ligament tear in your shoulder there? Could just be the angle of the shot.

Just eat big and lift like hell. You're a young guy and look to be able to afford some additional calories. I apologize. I saw "Summer cut" in your title and never even looked at your pic. Just went on and on about keto. Love that diet because I'm not a big eater and had a gut to lose.

You look like an average guy. Again, certainly not fat! If you want to bench more then you'll need the extra food, won't you? Seems like your structure should be able to support a bigger bench. I'm sure someone here can set you up with a benching program. My bench sucks because my arms are eight miles long and I just don't have the muscle fibers. Mother Nature was unkind. lol

But you'll have to pick a goal. Cut or get big and strong. Personally, if I was you, I'd go with the food and the lifting over dieting.

Like irish said, extra muscle will burn calories off you, making you leaner in the process. Good luck. And, again, sorry for muddying the waters.




One more thing, don't compare yourself to others. Your friend might have been lifting longer than you even if he is a year younger. Or he was just born stronger. Sixty kg is two big Olympic plates on the bar, what, 132 pounds? Have you tried benching with dumbbells for a few weeks? That really helped my bench a lot. I had never benched 200 lbs., what, 90kg? I finally maxed that for a single after working dumbbells in my program instead of the barbell.

Hey man thanks bro, yh he bin traingin alot longer pluse his on steds lol .. And your right i guess i don't want to cut i just want to go down to 170bls i think il look alot better at that qeight then 180bls so going to do 40 mim cardio low intencty 20 mins before workout and 20 mins after ?

Il also going to watch my diet low my carbs and fats bro

dont drop the weights too much, and keep the diet steady so you dont lose muscle