Tips for Creating/Selecting Cutting Program

[m1cetro]

I'm a 6'0 240 lbs 20% body fat ex football player. I'm finishing up a bulk phase in which I was doing a 3 days a HST workout program (lifting sunday, tuesday, thursday) , was eating healthy, drinking ON's Serious Mass, taking GNC's Afterglow as a post workout, and taking multivitamins in the morning. I've gained about 15 lbs in 7 weeks and I believe its a combination of muscle and fat. My cardio usually consisted of .5 miles on the treadmill before every workout and basketball 1 to 2 times a week.

I plan to start a cutting phase to get ripped and shred some of that gained fat, leaving only the gained muscle. If possible, I don't want to lose any more than 5 pounds when cutting. I wanted to ask for some suggestions on good cutting programs that have worked well, or tips I should keep in mind if I decide to create my own.

It is to my understanding when trying to cut that I should use lighter weights in the 10-15 rep range? Does this sound correct? Also, if at all possible I would like to keep my lifting schedule to 3 times a week, 4 if absolutely necessary. Other questions I'd like to ask is if it matters whether or not I do full body workouts or splits of muscle groups on different days; does either bring better results when cutting? My metabolism is fairly fast, what are you guys' reccomendations on my cardio?

As far as supplements are concerned, my plan is just to get some whey protein. I know ill have to take in at least around 200g a day of protein at my body weight. I was told that thats the basics, thats all I would really need and alot of the other stuff is more expensive and unnecessary. However, that is just one person's opinion, I'm open to anything and would like you guys' opinions on good supplements for cutting. I will mention however that I'm prescribed and taking metoprolol (a beta blocker) to keep my blood pressure down so I will not want to take a supplement that will raise it (I tend to stay away from pre-workouts because of the caffeine).

With my diet, I've done extensive research on what to eat and stay away from. I have lots of high protein meals, staying away from the greases blah blah blah all that good stuff. I understand that nutrition is a huge part of cutting and lifting in general. I got that part, I want more suggestions on my workout program and supplements.

Thanks in advance guys!

 

[Anabolic5150]

I'm getting ready to cut as well and my training won't change one bit. I'll still train heavy, that imaginary rep range for cutting is a fallacy in my opinion. You have to find what works for you. Cutting, losing fat, whatever you want to call it is done in my opinion through the manipulation of diet and the addition of cardio. Supplements aren't gonna do anything for you if diet is not in check.

My suggestion is to post a day's planned meals and let the others more knowledgable take a look at it.

Good luck in your endeavor.

 

[cdan19]

Agreed, I too am an ex-D1AA college football player and when I wanted to train like a BB Anabolic has been there for all my lifting and supps advice. Along with TGB1987,GMO and Built. For you dietary needs there not many who is as knowledgable as Built. I cut in 8 weeks from 20%BF to 13%BF working my way to 10.% Check out Builts dietary info and hit her up she is definately knoiwledgable and will take the guess work out of the nutrition side of it. Hit up Anabilic, TGB, GMO for your lifting needs they'll lay ti out there staright up for you. Check out builts link and hit her up on a pm. Also check out fitday.com to log your foods, it's free and a great help. Raise your protein to 2g per body pound and keep your healthy fats up aroun 80-100g and if you can run your carbs at or around 100-150 on lifting days lower on off days consistently doing 4-5 days of cardio after you lift you'll be on ur way. Good luck and welome, ur in good hands here, alot of knowledgable peopleIi've benefited from.
Wondering where to start? Confused? "Homework 1" will get you started.

Think you're ready for the "next step"? Take this test.

Daredevils are Shredded

 

[Supervette101]

yea, if you don't want to lose muscle mass don't change your training. Cutting a losing weight is about diet.

 

[Gazhole]

I don't know if i'm misunderstanding this part of your post but you're 20% bodyfat, want to get cut "to shreds" yet don't want to lose more than 5lbs? Hopefully you mean you don't want to lose more than 5lbs of muscle, not that you don't want to lose more than 5lbs bodyweight?

 

[m1cetro]

Hit up Anabilic, TGB, GMO for your lifting needs they'll lay ti out there staright up for you. http://www.ironmagazine.com/modules.php?name=News&file=article&sid=403

Thanks alot of the links and info I will do so, also how do i message these people, just type their names in or somethin?

 

[m1cetro]

I don't know if i'm misunderstanding this part of your post but you're 20% bodyfat, want to get cut "to shreds" yet don't want to lose more than 5lbs? Hopefully you mean you don't want to lose more than 5lbs of muscle, not that you don't want to lose more than 5lbs bodyweight?

you are correct, sorry that does seem confusing, basically i wanna get rid of the fat and not muscle, so getting more ripped without really "looking" smaller in size

 

[cdan19]

sent you a pm

 

[dk1]

Same here. Still train the same and add cardio. On the current plan will lose between 1 and 2 lbs per week.

Question I would like to ask is with calories cut back I strugle to maintain strength and more often take a step backward. Does this happen to everyone? Have I cut back on the calories too much?

 

[m1cetro]

sent you a pm

apparently I dont have enough posts to send a pm but thanks alot for all the info I really appreciate it, i will hit them up

 

[m1cetro]

My suggestion is to post a day's planned meals and let the others more knowledgable take a look at it.

I tried to pm you my diet and questions but it says I don't have enough posts to do that. Can you send me a pm so I can reply with details?

 

[Anabolic5150]

I tried to pm you my diet and questions but it says I don't have enough posts to do that. Can you send me a pm so I can reply with details?

Post it here, that way it can get looked at by everyone and you can get the most help and advice.

 

[m1cetro]

Post it here, that way it can get looked at by everyone and you can get the most help and advice.

Grams Calories %Cal
Cal 2,074
Fat 91.7 816 39%
Carbs 197.8 792 38%
Protein 113.8 467 22%


I would like some tips on things to keep in mind when creating my own cutting workout, or maybe suggesting a program you know works well. I???ve been reading up on and trying to choose between a 5x5 program or a powerlifting program. I know they are focused on strength, but I plan to use one of them for cutting by adding more cardio and adjusting my diet.


Also tips on supplementation would be great. I plan to just get regular whey protein, I was told that's all I really need and all that other stuff is just more expensive brand name stuff. What's your take on this?

 

[tomjone20]

I'll let others put their valuable input in, but I'm about 160 and I eat 2000 kcal when I want to cut. I think you're going to need to eat a lot more than that if you're 240.

 

[sosc]

When you have a lot of body fat, it is easy to lose. The underlining
theory to this is caloric deficit, which you've already pointed out.
You need to either:

(1) Reduce your calories. This has its limits though, as you need
sufficient calories to continue being a human and your training.
A calorie intake of 2000 for a guy like yourself is pretty good,
as it is near your basal metabolic rate. You've also chosen a nearly
isometric macronutrient diet, which is pretty safe.

(2) Increase your caloric expenditures. These are typically
activities that raise your heart rate for a sustained period of time.
It could be cardiovascular work, or weight training with high reps
and/or very low rest periods. You can setup a number of different
things to do, I think a lot of it comes down to personal preferences.

I suggest as some basic guidelines that your sessions are no longer
than one hour (either cardio or weight training), and separate your
weight training sessions and your cardio sessions by at least 24 hours.
I would not consider running 1/2 mile before a workout as cardio.

(3) Do both (1) and (2) -- which you seem to plan on doing.

If you ask me, you already know what to do but just need to be
consistent. The only thing I would be careful with is that you continue
to employ progressive overload with your weight training; don't get
lazy and think that with high reps/low rest you are meeting your goals.

Also, I think a lot of people here are into supplements. I personally
don't take anything, and prefer nutrient dense wholesome foods.
Have you thought of maybe taking almond milk pre/post workout?
I think alternating with soy/coconut milk are also a good idea.

Lastly, I'd recommend clearing this with your doctor first since you've
mentioned some medical issues. You certainly don't want to end up
on an ambulance or anything.

 

[Built]

m1cetro, please read homework 1 in my sig. As others have told you, your diet needs a bit of work and you'll find the info you need in that link. Cutting is all about reducing calories, and lifting heavy to retain muscle mass. You probably won't gain any muscle, you basically just hope to not lose any. Your workouts will be short, focussed around heavy compounds.

You can PM mods. Drop me a PM if you have any questions you want to ask in private.

 

[m1cetro]

When you have a lot of body fat, it is easy to lose. The underlining...

Thanks for the tips bro I appreciate it