Thread: Supperset for cutting

Use different types of methods. I like supersetting, you get done alot quicker! Esp. on arm day.

For still being on the cut, as summer is already here what will be the more effective superset for seing more definition

1) Mass supersetted with isolation

2) Isolation surpersetted with Mass

or

3) Isolation supersetted with isolation

Kim

P.S.: Good Luck for your contest JBL

If you want to be leaner and have more definition, it's the diet, not lifting.

I'm already pretty good with my diet But when I go to the gym, I'm just wondering on which kind of supperset I should focus more for the next 6 weeks to be more define.


Kim

The lifting will not make you more defined. It's the fat loss that will show this. Do you do any cardio with your lifting?

Usually, I do cardio 2 to 3 times a week 20 minutes HITT and another 10 minutes of moderate intensity. I said usually, because since my last 2 weeks, I have take a physical and mental brake. I have lost 25 pounds in 20 weeks and I was really tired and it has been sucking alot. So I was needing that big brake.


But now I feel more than top shape mentally and physically and I'm ready to give another big shut ( Crazy workout) for the next 6 weeks. My stat are now 5'6" at 135 pounds.

So, should I do more cardios. How many times would you consider the best for my next goal. My BF might be around 18%, not sure. What kind of weight training do you suggest me.

Thanks for helping

Kim

No the cardio looks good. Don't add more. What is your current lifting look like? And I don't know if you have done this, but you might want to post your current diet also.

I remember seeing your pics and you look pretty lean already. I think you may just need a tweak somewhere.

Hi DG 806


Here is one of my eating plan and training that I just paste here.


June 1st - 2004

So here what's happen today for me:

Meal 1: 1 whole egg + 3 white eggs, 1/2 cup of oatmeal with splenda
(Multivitamin)

Meal 2: 1/2 cup of cottage cheese mix with 1 tsp of Natural Peanut Butter

Meal 3: POST-WORKOUT: 1 scoop of my whey Shake + water and 1 cup of frozen raspeberry

Meal 4: 1 Can of tuna + 1 green apple

LEGS WORKOUT
Warm up 5 minutes on the treadmill, incline at 7

Leg extension - 1 leg at the time
1) 12 x 15 pounds - hold static
2) 10 x 20 pounds - hold static
3) 15 x 10 pounds - hold static

With that leg extension and holding static, my legs are already pump. I hold the static until it hurt

Squat on Smith Machine - ss- Sissy Squat
1) 12 x 70 pounds
1) 12 x Sissy Squat
2) 10 x 95 pounds
2) 10 x Sissy Squat
3) 8 x 105 pounds
3) 8 x Sissy Squat
4) 12 x 75 pounds
4) 12 x Sissy Squat

I find that combo very taxing my legs and especially that Sissy squat. It might seems nothing that Sissy Squat, but it's evil, well for me

Lying leg curl - ss Stiff dead leg lift (harmstring)
1) 12 x 45 pounds
1) 12 x 45 pounds
2) 5 x 65 pounds - drop 2 x 55 pounds - drop 3 x 35 pounds
2) 10 x 45 pounds
3) 7 x 55 pounds - drop 8 x 45 pounds
3) 8 x 45 pounds

I Like that one.
But now at that point of my training, I always want to give up with my legs, but I know I should do the lunges and it's asking me all my little change for doing it

Lunges Step on a box with DB
1) 12 x 10 pounds
2) 12 x 15 pounds

I have gave up with lunges, I always feel out of energy when it comes to the lunge.

Seated Calf Raise
3 x times with no weight, toes point straight, out and in.

ABS WORKOUT
1) 3 X Leg Raise (Romain chair)
2) 3 x crunch with cable weight

I do hate abs but I must do them. Especially the leg raise (romain chair) it's so hard for me. Sometimes I forced more with my arms to stand me.
And having abs after my legs training is killing me. Maybe I should do them first before my legs workout

Any comments on my training will be more then welcome. I am to the gym for working hard so feel free if you think that something is not okay.

Journal to be completed lately regarding foods





______________________________________

kim

Meal 5: Ham, with mix veggies (peas, green/yellow beans, pepper) + 1 tps of olive oil on top of veggies + mix salads.

Meal 6: 3/4 cup of cottage cheese + 3 big brazil nut.

You really need to add some flax oil/fish oil in to some of your meals. And you are on the verge of not eating enough. That may be why your fat loss has stalled. Maybe throw a chicken breast in meal 2.

Hum......... That's must be why I'm into a plateau since about 4 weeks, I'm stuck at 135 pounds, the scale doesn't go up or down. I just stabilize since 4 weeks. So having more calories must do the tricks and was thinking though taking some L. Carnitine. Anythoughts about L.Carnitine.


Kim

I seem to be stuck though with that questions though: what kind of suppersetting will be more effective for me:

Isolation - ss - isolation

Isolation - ss- mass

Mass - ss - isolation

Kim

And stuck mind with L. Carnitine as well

First thing you need to do is throw the scales away!! Go by the mirror. If you gain muscle, you will gain weight. But probably loose some fat in the process. Muscle burns calories! Just go by how you look and feel. Your body will get use to your diet after awhile. Change it up every few weeks. Keep your metabolism guessing. Eat more calories one day a week. It takes fuel to burn fat!

What is your goal? To get lean or add muscle/mass?