Phineas
Registered
I'm beginning a cut on Saturday. It won't be too long, likely a month to a month and a half. I'm only aiming to drop maybe 6 lbs. Nothing serious, just lean down a bit.
I haven't weighed myself in a few weeks, but by now I should be about 198 lbs at 12% BF. So, estimated at about 175 lbs LBM.
I'm going to also post my diet for review in the diet section. Quick summary: it will be a simple carb-cycling diet. I'll have "no carb" days (there's still about 50g from veges, and 1 cup milk, but no grains), "low carb" days in conjunction with training, and then refeeds probably every 5-7 days, depending on how I feel.
Maintenance is about 3,100 - 3,200. Calories for the "no carb" day -- which is the base day (low carb day I'll just add 300g potatoes before training (280 calories, 63g carbs, 7g protein) -- will be 2,547, which is a bit low considering maintenance, but not too bad. Here's my base macros:
Fat: 123.4g (24.1 sat; 35.8 poly; 56.5 mono)
Carbs: 57.1g (fibre: 15.4)
Protein: 260.8
Now, the routine. It's a 3-day split, alternated as A, B, A -- B, A, B, etc. I'm not going to bother with intensity percentages, as the intensities will be relative to the sets/reps. I won't be hitting failure sets, but on certain lifts I may go for some set progressions to try for PR's. Nevertheless, size and strength maintenance are my priority while cutting. If I don't move up on the bar it's okay, as long as I keep the weight on the bar.
Session A
(1.) Back Squats: 6 x 2
(2.) Bench Press 4 x 5
(3.) BB Split Squats: 2 x 12
(4.) V-Bar Chins: 3 x 10
*calves: 3 x 10-15
Session B
(1.) Deadlifts: 5 x 3
(2.) BB Military Press: 3 x 5
(3.) Power Cleans: 8 x 1
(4.) DB Bench Rows: 3 x 8
*calves: 3 x 10-15
I'm trying to keep the volume low and the intensity high, though I also included some higher-rep work on the exercises I find I get more out of with them. I'm not a big fan of low-rep chins, but I'm willing. Same with rows, if I switch to low reps I'd take up bent-over rows.
Calves I know are unneccessary to do each session, but that's the bodybuilder in me. I love calves, and it makes me feel better to do them each session. Besides, 3 sets isn't very much. In fact, I want it to be like 4 or 5, but whatever.
Also, I'll do cardio 3x a week, after the workout. It'll either be immediately after the workout, or soon after at home. When I do, it will be sprint intervals to stimulate FFAs followed by some steady state, ala "Daredevils are Shredded".
Supplements are creatine monohydrate, BCAAs, and a multi. Also, 2 scoops whey isolate a day. 1 scoop has 5.5g BCAAs, though I don't know the specific breakdown of which ones off the top of my head.
Anyway, comments?
My cutting diet: http://www.ironmagazineforums.com/diet-nutrition/116608-review-my-cutting-diet.html
I haven't weighed myself in a few weeks, but by now I should be about 198 lbs at 12% BF. So, estimated at about 175 lbs LBM.
I'm going to also post my diet for review in the diet section. Quick summary: it will be a simple carb-cycling diet. I'll have "no carb" days (there's still about 50g from veges, and 1 cup milk, but no grains), "low carb" days in conjunction with training, and then refeeds probably every 5-7 days, depending on how I feel.
Maintenance is about 3,100 - 3,200. Calories for the "no carb" day -- which is the base day (low carb day I'll just add 300g potatoes before training (280 calories, 63g carbs, 7g protein) -- will be 2,547, which is a bit low considering maintenance, but not too bad. Here's my base macros:
Fat: 123.4g (24.1 sat; 35.8 poly; 56.5 mono)
Carbs: 57.1g (fibre: 15.4)
Protein: 260.8
Now, the routine. It's a 3-day split, alternated as A, B, A -- B, A, B, etc. I'm not going to bother with intensity percentages, as the intensities will be relative to the sets/reps. I won't be hitting failure sets, but on certain lifts I may go for some set progressions to try for PR's. Nevertheless, size and strength maintenance are my priority while cutting. If I don't move up on the bar it's okay, as long as I keep the weight on the bar.
Session A
(1.) Back Squats: 6 x 2
(2.) Bench Press 4 x 5
(3.) BB Split Squats: 2 x 12
(4.) V-Bar Chins: 3 x 10
*calves: 3 x 10-15
Session B
(1.) Deadlifts: 5 x 3
(2.) BB Military Press: 3 x 5
(3.) Power Cleans: 8 x 1
(4.) DB Bench Rows: 3 x 8
*calves: 3 x 10-15
I'm trying to keep the volume low and the intensity high, though I also included some higher-rep work on the exercises I find I get more out of with them. I'm not a big fan of low-rep chins, but I'm willing. Same with rows, if I switch to low reps I'd take up bent-over rows.
Calves I know are unneccessary to do each session, but that's the bodybuilder in me. I love calves, and it makes me feel better to do them each session. Besides, 3 sets isn't very much. In fact, I want it to be like 4 or 5, but whatever.
Also, I'll do cardio 3x a week, after the workout. It'll either be immediately after the workout, or soon after at home. When I do, it will be sprint intervals to stimulate FFAs followed by some steady state, ala "Daredevils are Shredded".
Supplements are creatine monohydrate, BCAAs, and a multi. Also, 2 scoops whey isolate a day. 1 scoop has 5.5g BCAAs, though I don't know the specific breakdown of which ones off the top of my head.
Anyway, comments?
My cutting diet: http://www.ironmagazineforums.com/diet-nutrition/116608-review-my-cutting-diet.html
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