Critique My Cutting Schedule (pics)

[bodom]

I have recently cut back on my cutting schedule to a less intense routine. But it is still a calorie defecit so i know I will lose weight im just wondering what can be improoved. Online calculators say I am 13% bf but i think its off can you tell me a rough estimate from the picture below?!?!

currently...
getting there... - Bodybuilding & Fitness Photo Gallery

goal....
http://z.about.com/d/pilates/1/0/9/4/-/-/RippedAbs2Crop.jpg

Schedule
Sunday- Off
Monday-35 mns cardio with 4 1 mn high intensity intervals, Lifting and abs
Tuesday-off
Wednesday-35 mns cardio with 4 1 mn high intensity intervals, Lifting and abs
Thursday-off
Friday-35 mns cardio with 4 1 mn high intensity intervals, Lifting and abs
Saturday-refeed about 2300 calories

Normal day diet is about 1400-1800 calories, mostly no junk, lots of protein, fiber, and veggies.

How long to reach my goal with this? Or how can I improove?

 

[Patrick_01]

Online calculators give me 7.5% bf... and I think we look pretty similar.

Since I'm first to reply, might as well say... You can get more help if you post the marcos from your diet up (use fitday to calculate)
and also post up your lifting routine so people like Gazhole can say how well it's balanced etc. What percentages of your max lifts are you using and what exercise/reps/sets etc.

 

[bodom]

accoring to that

Macros
30g fat
150g carbs
85g protein

*on non lifting days

Workout
db bench 10reps x3
delt raise 10reps x3
military press 10reps x3
chest fly 12reps x3
row 10reps x3

Abs- 40 incline crunches x3
30 russian twists w/ med ball x3

*on lifting days i use 2 scoops of wheybolic extreme after the lift

 

[PainandGain]

accoring to that

Macros
30g fat
150g carbs
85g protein

*on non lifting days

Workout
db bench 10reps x3
delt raise 10reps x3
military press 10reps x3
chest fly 12reps x3
row 10reps x3

Abs- 40 incline crunches x3
30 russian twists w/ med ball x3

*on lifting days i use 2 scoops of wheybolic extreme after the lift

Increase protein 2x as much.
Maybe increase fats too. Look into Omega-3 Fish OILS

 

[T_man]

I think you're closer to 16/17% bf. I'm quite alot more muscular but have 16%bf and look slightly leaner than you there.

7.5% bf and you would have a cheese grater unlike what patrick says.

And online calculators LOL! one thing worse than those things that you hold out infront of you.

For a cut you have too many carbs per protein. And you're WAY WAY undereating, you need around 200-250 protein for cutting from your pic imo.

As explained on another post, when you're in a calorie deficit, your body needs a "reason" for keeping onto muscle which is a vital source of energy. Heavy lifting elicits protein synthesis + excess protein = keep muscles as there is fuel for them

If I were you I would do full body workouts 3x a week and lifting heavy, meaning 6-8 reps, not much more. Also on non-lifting days I would look at circuits and HIIT training to help burn fat and maintain as much muscle as possible.

Take glutamine 2x a day, multivitamins once a day or as prescribed, and as pain says, omega 3 and 6 oils. Bump up fats a bit and keep hydrated and make sure your muscles are never starved else bye bye muscles

 

[DiGiTaL]

Wow man, you really need to read the stickies.

The way you eat is completely messed up, specially at the way you look right now.

Your workout is totally messed up, most wouldn't even call that a workout routine.

Abs 3 times a week? Once a week is good enough. Abs come from diet.

I cant even tell what body parts are you training..

big balance problem in your system. start with diet, fix it up a bit. You need to eat way more protein, a lot more fat, a lot more carbs and a lot more calories.

 

[bodom]

but doesnt more calories mean more you need to burn off? making the process longer?

 

[bodom]

Alright here is the in progress improovement on my splits

monday- db or bb bench, dips, chest press, db shoulder press, abs

wednesday- db single arm rows, chin ups, chest fly, curl gripped pulldowns

friday- ....?

As for remodeled macros

68g fat
190g carbs
110g protein

its not what you guys are saying but i cant see myself losing weight if i eat all of that... thats about the amount i ate before ever starting to diet and i was at 238 and gaining.....

 

[DiGiTaL]

For calories, you need to find your maintenance level. That is the amount of calories you eat on a general basis.

Once you find your general maintenance level, create a deficit of 10%.
So if your maintenance caloric level is 2600cals a day. a 10% deficit of that is 260calories which results to 2340 calories. You want to lose very little muscle to keep the body definition and lose fat only.

You can't be 16%bf, you already have a nice tone. You are probably at 11-14%.

You diet to lose the weight & You workout to keep the muscle and Tone.

Therefore, if you eat more, its good. The food you eat doesn't get added as body fat, it is used to repair the muscles. If you eat little and work out hard, you just start over training, hurting yourself and getting weak.

How much do you weight right now? Also how old are you?

 

[DiGiTaL]

Instead of putting exercises for your routine, put muscle groups to train.

For example:

Monday - Chest/Shoulders/Abs
Tues - Arms/back
Wed - Legs
Thurs - Off / abs
friday - back to monday


thats just a sample of a Split. Using your own or a similar Split you can create a routine.

For example
For chest you might do
DB Bench Press 3 sets x 4-6 reps
Dips 2 sets x 6-8 reps
etc..

this allows you to organize your routine/workout and best off all your progress.

 

[T_man]

I would do:
Monday - Upper body push (Chest/shoulders/triceps)
Tuesday - HIIT/skipping
Wednesday- Upper body pull (back/biceps/traps)
Thursday - Swimming (burns alot of calories if you're doing laps and difficult strokes, as well as works almost every muscle in the body)
Friday - Legs
Saturday - Rest
Sunday - Swim

thats what my cut routine will look like; well before the pros on here cut my balls when criticizing it!

Oh and btw to Digital; if he's 11-14% that makes me somewhere around there i guess? But I could swear I was more. Maybe my fat is just more wideley spread ?? who knows eh

 

[T_man]

I need to learn to swim anyways so I'll kill 2 birds with one stone

 

[bodom]

How much do you weight right now? Also how old are you?

Before i started my previous cutting schedule i was 238lbs and now i am at about 200 and im 17

 

[bodom]

how long till the abs start showing do you think?

 

[Ben dur]

looks to me like your in the range of 11-13%

i would probably go with a basic push/pull/legs split
try to keep the volume low and heavy
concentrate on heavy compound movements

and cardio 2 times a week would be more than enough

as for your diet
id probably shoot for around 2600 cals, but thats dependent on your maint levels

you need at least 200g of protein a day
and at least 25g of fiber
over 100g of fat will help keep you satisfied

aside from those guidelines you can fill in the remaining ~800 cals with whatever you enjoy most

i personally consume almost all of my carbs around my workout, with a protein isolate...
but whole foods are arguably just as good, around your workout on a cut

 

[Ben dur]

and

your abs are already showing slightly

usually when you start to break through the 10% range they start to become most visible

your probably looking at around 10 lbs
id say 6 weeks and your abs will start looking pretty good
10 weeks and you could see the lean body your in search of

 

[bodom]

i just dont understand how more fat will help me lose fat?

 

[Perdido]

i just dont understand how more fat will help me lose fat?

Good Fats, Bad Fats

 

[bodom]

alright thanks.

anyone else have some input? im surprised built hasnt torn me apart yet haha.

 

[Fezz]

There's articles how to get abs
And if you wanna build muscle avoid the long distance running, it'll just burn off the hard gained muscles you're trying to achieve. And like DIGITAL said, abs appear from your diet, not the "abs" work out. Once or twice a week is good enough. Look around the forum for topics you're interested on.

 

[T_man]

Work the abs like every other muscle. Thats what I do and I have quite good abs (can only see 2 pack cos I'm currently bulking )

What I do is weighted crunches on the crunch machine, that has something also for the legs to raise, as well as the upper body. Hanging leg raises or if there's a leg raise machine with a ball to support your back, or lying leg pushdowns. And then the last one I always vary, sometimes weighted decline situps with a pause halfway through each way for control and contraction. I do around 3 sets of 10-15 for each exercises and I do abs on their own day, as far away from leg day as possible.