time to cut

biggun1234 · 04-01-2006, 01:22 AM

Well its almost summer so I guess its time to cut a little. I was wondering if the Bill Starr routine along with a low calorie diet and cardio would be? Should I go with another routine? Also, how much should I decrease calories, and how much should I run. As of now, I am doing no cardio just lifting. Will my lifts decrease while cutting?

**P-funk** · 04-01-2006, 05:38 AM

the bull starr routine is good. might be a little heavy on the volume for someone hypocaloric. please post the exact routine of how you are going to do it. the main thing when dieting is to keep the weight heavy and decrease your volume. lightening up loads will no doubt lead to a decrease in muscle mass when you have low calories coming in....use it or loose it! I would rather see you do 2 sets x 5 reps on the Starr routine with as heavy weight you can handle then 5x5 with less weight then normal just so you can hit that rep range for that many sets.

calories- how many are you eating now? start slow.

running- easy on the cardio, especially when training total body (legs) three times a week.

biggun1234 · 04-01-2006, 05:08 PM

I'm not an avid calorie counter, but when I do count I usually come between 3000-4000 calories while bulking. How much should I lower the intake? I've never had to really worry about cutting until all of a sudden I've got love handles and the abs are fading away lol. For the cardio part, I was thinking of running at a fat burning pace (around 120-135 BPM for 30-40 minutes). Is this too much? It would only be around 3 miles because I keep the pace slow and constant.

Lastly, I was thinking of going with the Starr 5x5 in the link below. But since I'm running, should I go with another routine? Maybe a split? thanks a bunch.

Heres the routine:
http://www.geocities.com/elitemadcow...Linear_5x5.htm

**P-funk** · 04-01-2006, 06:00 PM

the fat burning state is a myth. so you can throw that out the window. start easy with just 1 day of cardio per week. you need to (1) leave yourself somewhere to progress to if needed and (2) make sure you retain as much muscle as possible. that is the key to dieting.

try and count your calories for the next two weeks and see where you are at and then make a small drop in calories from there. you need to know where you are now to know how to get to where you want to go. the fact tht you "all of a sudden" have fat love handles is a pretty good indicatio that you need to take notice of your diet more closely.

i like the program a lot. like i said. if recovery starts to become a problem or as your diet progresses and you spend more and more weeks in a hypocaloric state you may need to start lowering the volume.

Metalzone · 04-02-2006, 11:04 AM

What you must do is find your metabolic rate. Once that is found you must take in 500 calories less than your metabolic rate per day. You can do cardio to lose the calories if you wish, just make sure you have around a 500 calorie deficit. This will result in you losing about a pound of body fat per week, while still retaining muscle.

04-01-2006, 01:22 AM	#1
biggun1234 Registered User Join Date: Mar 2006 Posts: 17	time to cut Well its almost summer so I guess its time to cut a little. I was wondering if the Bill Starr routine along with a low calorie diet and cardio would be? Should I go with another routine? Also, how much should I decrease calories, and how much should I run. As of now, I am doing no cardio just lifting. Will my lifts decrease while cutting?

04-01-2006, 05:38 AM	#2
P-funk Patrick Super Moderator Join Date: Dec 2002 Location: AZ Posts: 31,701	the bull starr routine is good. might be a little heavy on the volume for someone hypocaloric. please post the exact routine of how you are going to do it. the main thing when dieting is to keep the weight heavy and decrease your volume. lightening up loads will no doubt lead to a decrease in muscle mass when you have low calories coming in....use it or loose it! I would rather see you do 2 sets x 5 reps on the Starr routine with as heavy weight you can handle then 5x5 with less weight then normal just so you can hit that rep range for that many sets. calories- how many are you eating now? start slow. running- easy on the cardio, especially when training total body (legs) three times a week. E-Book: Take Charge! Everything You Need To Know To Write Your Own Training Programs Online Consulting/Program Design Reality Based Fitness Podcast Check me out on Twitter! Subscribe to our free monthly newsletter! "In the beginners mind there are many possibilities, in the experts there are few." -Buddha's Little Instruction Book

04-01-2006, 06:00 PM	#4
P-funk Patrick Super Moderator Join Date: Dec 2002 Location: AZ Posts: 31,701	the fat burning state is a myth. so you can throw that out the window. start easy with just 1 day of cardio per week. you need to (1) leave yourself somewhere to progress to if needed and (2) make sure you retain as much muscle as possible. that is the key to dieting. try and count your calories for the next two weeks and see where you are at and then make a small drop in calories from there. you need to know where you are now to know how to get to where you want to go. the fact tht you "all of a sudden" have fat love handles is a pretty good indicatio that you need to take notice of your diet more closely. i like the program a lot. like i said. if recovery starts to become a problem or as your diet progresses and you spend more and more weeks in a hypocaloric state you may need to start lowering the volume. E-Book: Take Charge! Everything You Need To Know To Write Your Own Training Programs Online Consulting/Program Design Reality Based Fitness Podcast Check me out on Twitter! Subscribe to our free monthly newsletter! "In the beginners mind there are many possibilities, in the experts there are few." -Buddha's Little Instruction Book

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04-01-2006, 05:08 PM	#3
biggun1234 Registered User Join Date: Mar 2006 Posts: 17	I'm not an avid calorie counter, but when I do count I usually come between 3000-4000 calories while bulking. How much should I lower the intake? I've never had to really worry about cutting until all of a sudden I've got love handles and the abs are fading away lol. For the cardio part, I was thinking of running at a fat burning pace (around 120-135 BPM for 30-40 minutes). Is this too much? It would only be around 3 miles because I keep the pace slow and constant. Lastly, I was thinking of going with the Starr 5x5 in the link below. But since I'm running, should I go with another routine? Maybe a split? thanks a bunch. Heres the routine: http://www.geocities.com/elitemadcow...Linear_5x5.htm

04-02-2006, 11:04 AM	#5
Metalzone Registered User Join Date: Apr 2006 Location: Canada Posts: 13	What you must do is find your metabolic rate. Once that is found you must take in 500 calories less than your metabolic rate per day. You can do cardio to lose the calories if you wish, just make sure you have around a 500 calorie deficit. This will result in you losing about a pound of body fat per week, while still retaining muscle.