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  1. #1
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    plan critics

    im going to start a cutting cycle and have drawn up a lifting regime and diet, and was just hoping to get some insight from the more experienced.

    1) Age: 24
    2) Weight and Percent BodyFat: 210 and 20%ish (guess)
    3) Years of Consistant Training experience: 2 then took 6months off, lifting again for 1
    4) Previous Cycle experience: starting my first cycle of Test E only
    5) Training routine and Diet
    6) Cycle Goals: cut, yet add some strength

    diet will consist of:
    training days: protein-245g; carbs-156g; fat-41g; calories-2070
    non training: protein-235g; carbs-85g; fat-39g; calories-1675

    CHEST AND TRICEPS--1 warmup, 3 working sets, 1 blowout
    (superset) low dbell cross overs, cable push down
    (superset) flat curl bar press, skull crushers, curl bar push backs
    (superset) wide grip bench, seated dips with weight
    (superset) incline dumbell flies, tri. overhead extension

    OFF

    BACK AND BICEPS-- 1 warmup, 3 working sets, 1 blowout
    (superset) cable pulldowns, isolated curls
    (superset) cable rows, cable curls
    (superset) "lawn mower pulls", hammer curls
    (superset) back flies, curl bar curls, curl bar super pullovers

    OFF

    LEGS-- 1 warmup, 3 working sets, 1 blowout CIRCUIT
    single leg extensions
    seated leg curls
    seated calf raises
    squats
    lunges

    OFF

    SHOULDERS-- 1 warmup, 3 working sets, 1 blowout CIRCUIT
    dumbell press
    front raise
    elbows bent side raises
    bent over side raises
    bar shrugs

  2. #2
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    definitely I wouldnt do so many isos and add deadlifts, bb rows, pullups insted of cables

  3. #3
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    Your calories seem a little low to me, even considering your cut. Don't wanna aim too low or your metabolism will fucking hate you after a while. I got down from a shade over 200 to 180 in the last two months on 2700 calories a day (without AAS).

    My macros were (roughly):

    Carbs - 180g to 220g (no more than 60g sugar, no less than 20g Fibre)
    Protein - 240g to 300g
    Fat - 100g (or whatever i required to make up the calories to 2700)

    Also, not really a fan of anything about your program. Far far far too much pointless fluff. Here's something my boss has been doing that is shedding fat off him like nobody's business:

    ***

    - Pick 2 compound exercises that are antagonistic.
    - Pick a LIGHT weight (this is incredibly important).
    - Superset these two exercises in a ladder using the same weight.
    - Start at one rep, then two, three, 4, 5, 6, all the way up to 10. Then come back down.
    - In total this is 100 reps of each exercise at that given weight.
    - Take as little rest as possible between supersets. 15-20 minutes is not a bad time.
    - If you can still breathe, stand, and hold your crap in do an isolation or two (really isn't going to happen unless you pussy out of the main superset).

    Day 1 - Chest + Back
    1a. Bench Press
    1b. Bent Over Rows
    2. Cable Flys - 3x20
    3. Straight Arm Pulldowns - 3x20

    Day 2 - Legs
    1a. Squats
    1b. Romanian Deadlifts
    2. Leg Extensions - 3x20
    3. Leg Curls - 3x20

    Day 3 - Rest

    Day 4 - Shoulders + Arms
    1a. Pullups
    1b. Dips
    2. Curls - 3x20
    3. Pushdowns - 3x20

    Day 5 - Legs (Again)
    1a. Front Squats
    1b. Good Mornings
    2. Calve Raises - 3x20
    3. Hyperextensions - 3x20

    Day 6 - Rest

    Day 7 - Rest

    ***

    If you're not dead by the end of each workout you went too light. But don't be fooled, you will need to go pretty damned light to survive this. He's one strong dude but he hasn't really gone heavier than 60kg / 132lbs for a lot of the barbell exercises.

    Give it a go.

    EDIT: Here's the blog post where he talks about it:

    Daves Gym Blog: De-loading and a new goal!
    Last edited by Gazhole; 10-29-2011 at 04:29 AM.
    http://www.getlifting.info

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  4. #4
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    thanks gazhole, appreciate the advice!

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    lift the iron untill it hurts and when it hurts lift sum mo!
    NO DAYS OFF, NO EXCUSES.

  6. #6
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    In addition to what Gaz said, keep in mind agonist supersets are extremely taxing on a muscle in terms of metabolic disturbance. Supersetting everything seems silly.
    The only time it's bad to feel the burn is when you're peeing...

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  7. #7
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    Quote Originally Posted by CowPimp View Post
    In addition to what Gaz said, keep in mind agonist supersets are extremely taxing on a muscle in terms of metabolic disturbance. Supersetting everything seems silly.
    I've never understood why people superset say, bench with flys or whatever. Just work harder on bench, then do some dips or something.
    http://www.getlifting.info

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    Disclaimer: All health, fitness, diet, nutrition, anabolic steroid & supplement information posted here is intended for educational and informational purposes only, and is not intended as a substitute for proper medical advice from a medical doctor. We do not condone the use of anabolic steroids (AAS), all information about AAS is for educational and entertainment purposes only. If you choose to use AAS it's your responsibility to know the laws of the country that you live in. Consult your physician or health care professional before performing any of the exercises, or following any diet, nutrition or supplement advice described on this website.

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