advice needed, cutting

[dantheman144]

will be the first time ive gone on a cut so just need to check ive got the principles right from what ive read on here. any help or pointers would be much appreciated.

right so i know you have to be in a calorific deficit , so means i have to diet. as for the weight training am i right in assuming you should keep the exercises compound but cut them down slightly as your energy levels will be down slightly?

this is what i was gonna do . a push pull legs split with the rep ranges going like this

week 1,2,3
accumulation 3x8-10 @12rm
week 4,5,6
hypertrophy 3x6-8 @8rm
week 7,8,9
hypertrophy 3x10-12@12rm
week 10, 11, 12
strength 5x3-5 @5rm

is that too long?
read somewhere that on a cut you should keep the reps low and weight high, is that right?

the routine
push
bb bench press
chest dips
military press
upright row (i know its not a push but wanted to throw this after the above

pull
widegrip pull up
chin ups
t bar row
bent over barbell row

legs
squats
leg press
deadlifts
leg curl

so basically have cut it down to only 4 exercises, how does that look?

was gonna throw in 20 mins of HIIT after this either in the pool or on the bike to get a bit of cardio in.

as for supps i have 50g waxy maize starch pre and after workout , should i still have this? as i know carbs are bad on a cut but you still need the energy..

cheers everyone , hope you can help

 

[jwalk127]

Built can help you with this!

 

[Built]

Accumulation, hypertrophy... you won't be doing any growing, son, you're on a diet!

Speaking of which, post up your diet. Link in my sig on getting started might help.

 

[dantheman144]

Accumulation, hypertrophy... you won't be doing any growing, son, you're on a diet!

Speaking of which, post up your diet. Link in my sig on getting started might help.

cheers built , yeh i know i wont be doing any growing, i suppose thats just what i call the rep ranges that ill be using . its more should i be mixing it up like that or should i go heavy? are the exercises the right ones to use.

erm well you will prob hate this built but i dont really track exactly what i eat. its more principles that i use. for instance on a bulk i would try to eat 6 meals a day (sometimes using MRP) i realise i have to be eating alot of calories as im 6 ft2 and 118 kg, roughly 25%BF. try to work on the 40/40/20 principle. now i dont always follow this , i may go out and miss a meal, have the odd pizza, too much beer etc but thats the way i wanna do it. i dont wanna compete or anything . so with diet on a cut again its more about the principles i will use and how and if i should incorporate cardio (should this be HIIT) to lose BF . am also interested about wether i should still take waxy maize starch. i realise not tracking my diet will annoy some of the purists on here but i really would like to just use principles as opposed to logging everything.

i do think ive got them right on a bulk as i have put on 13kg in 9 months and strrength and size gains ive been pretty happy with .

its basically this cutting business, i know its gotta be done but im dreading it, i dont like dieting and i hate cardio. as i said to my mate the other day if i can put as much effort into cutting than i have done into bulking then by the time im 40 (39 in couple of months) then i should be looking ok.

 

[Built]

No worries.

I won't try to help you though. It isn't about doing cardio either - your diet will make or break your cut.

Good luck!

Oh and go heavy.

 

[dantheman144]

erm ok
the exercises ok?

 

[Built]

Some are.

I'd lose wide grip pulldowns no matter how you were eating. Likewise upright rows. Both are lousy bang-for-buck movements and notorious for causing RC problems.

I'd also ditch leg curls and leg extensions outside of depletion workouts, and drop direct arm work as the cut progresses.

Outside of this, without knowing how fast you'll drop I really can't comment.

 

[dantheman144]

cheers built
they were wide grip pull ups not pulldowns, surely they are exactly what i should be doing, there is no direct arm work in there, again my understanding is you wanna keep the exercises to the heeavy compounds. may substitute arnies in for upright rows

always had trouble working out what to do for quads and hams other than deadlift and squats. lunges and step ups play havoc with my kness and good mornings kill my neck.