Trying to slim down for basketball, please help, thanks.

[41761911]

Morning,

Thanks for reading this and commenting; I appreciate your time.

I am 6ft 1, 180lbs (82.3kgs) and around 19-21% BF. I am 20 years old.

I have been on a quest over the last 6 months to gain strength and muscle mass. So now, I am trying to swing into the "cutting phase" to trim down; but not with the goal of being "cut". I am aiming to get back to my original 12-15% BF level.

Going slowly and taking 3-4 months to do this is my strategy.

I will describe my current plan:

Day 1:

Weight train:

​

Sets​

Reps​

Barbell Row​

3​

16,12+8,12​

Barbell Curl​

3​

15,11,9+2​

Military Press​

3​

10,12,12,6​

Barbell Shrugs​

3​

18,16,18​

REST: 1min​

​

​

Bent Over Dumbbell Rows Elbow In​

2​

16,10​

Flat Dumbbell Press​

2​

16,15​

Tricep Extension​

2​

7+2,10​

Dumbbell Curl​

2​

9,7​

REST: 1min​

​

​

Calories @ 2250

Day 2:

Afternoon: Stationary Bike 30 mins

Calories @ 2100

Day 3:

First thing in the morning: Stationary Bike 20 mins

Calories @ 2100


Day 4:

Weight train:

​

Sets​

Reps​

Barbell Row​

2​

20, 10ff+1​

Barbell Curl​

2​

12, 9​

Military Press​

2​

10ff, 10ff​

Barbell Shrugs​

2​

20,17​

REST: 1min​

Bent Over Dumbbell Rows Elbows Out​

3​

15, 12, 10​

Flat Dumbell Flys​

3​

17,17,14​

Hammer Curl​

3​

14, 10, 6+4​

Front Raises​

3​

14,15,13​

REST: 1min​

​

Calories @ 2250 [ff - stands for full failure, cannot even complete next rep)

Day 5:

Afternoon: Stationary Bike 30 mins

Calories @ 2100

Day 6:

First thing in the morning: Stationary Bike 20 mins

Calories @ 2100

Day 7:


Weight train:

​

Sets​

Reps​

Barbell Row​

3​

15,12, 10​

Barbell Curl​

3​

12, 10, 9​

Military Press​

3​

12, 10ff, 10ff​

Barbell Shrugs​

3​

20,17, 20​

Rest 1 min​

​

DB Row Elbows In​

2​

12, 12​

Pull Over​

2​

13, 15​

Oblique Pull​

2​

16,16​

Dumbbell Curl​

2​

8,7+3​

DB Side Raise/Rear​

2​

15,15,15​

Calories @ 2250
Repeat???
Summary: Gym every 3rd day. Cardio on the days in between.

On Weight Training Days:
Breakfast: 350 calories
Weight training
PWO drink: 350 calories
Snack: 250 calories
Lunch: 450 calories
Snack: 200 calories
Dinner: 500 calories
Snack: 150 calories
On off Days: (lower carb intake on 2nd off day)
Breakfast: 450 calories
Snack: 300 calories/250 calories
Lunch: 450 calories
Snack: 250 calories/200 calories
Dinner: 500 calories
Snack: 150 calories

I consume at least 180g of Protein on training days, and 150g of Protein on ???off days???.
I always have P/C/F with every meal - except:
Breakfast: Mostly C with some P
After-dinner snack: only P
Afternoon Snack: mostly P and F
PWO: only P and C.
I hope I have covered all the important things. Thankyou for taking the time to analyse this. I really appreciate you taking the time to help me. Thankyou.
So far, I have gained a little lean MM, and somehow decreased in BF. But overall weight stayed relatively the same.
Best regards,

 

[41761911]

Sorry, I forgot to ask:

Could you please give your thoughts on my plan?

Please, rip it to shreds if you think it needs it.

Thankyou,

Best regards.

 

[Ark94]

Man thats awesome!! good luck buddy im 17 years old, just about the same height as you, and same weight. i think i am your BF or little bit less, but none the less im still in the same boat, trying to get down to 10-14% BF.

Hopefully someone will come in here to help you out, i am not the best source

 

[41761911]

Thanks mate!

Yeah, it would be nice if someone could help out - i tried to cover everything possible.

Well, let's both give it a shot and see where we get! Might as well "just do it".


Best regards

 

[rezstyle]

A couple quick things, you don't have to list a routine because cutting will come down to diet. As long as your working out alongside (assuming proper form, intensity, etc., etc.,) your calories are the important thing to watch. Run your schedule for a couple of weeks and see where you are....adjust calories up or down 10% depending upon if you're losing too fast or too slow. Keep them where they're out if you're doing good.

Many people want to lose too much too fast which could sacrifice the muscle you've gained. Aim for 1-2 lbs a week.

Finally, I'd recommend getting at least 25 g of protein in your first meal. You say you have some in it, but don't really list it. It's important to get into the anabolic zone upon going catabolic in your sleep.

Sticking with it is key. Good luck!

 

[41761911]

Thanks rezstyle for your advice. I did try to take off too much to fast about a year and a half ago. I will never do it again, ever.

For breakfast, every second day its 3 "x large" eggs and 2 slices of whole wheat toast. Or its about 1/2 cup dry rolled oats and 2 x large egg whites.

It is still under 25g of protein though...should I still go higher?

Best regards.
almost typed my name

 

[Built]

Your workouts are only upper body. Why no squats and deads?

Re your diet: protein is adequate; not sure about your fats. Are you comfortable, and are you dropping weight?

 

[41761911]

Hello Built,

yes, the workouts only are "upper body". My upper body was the section that was lagging with regards to my strenght. I am able to dunk; and I continue to do plyometrics for the legs - mostly unweighted squat jumps onto steps.

With regards to fats, I try to have a table spoon of flax seed oil at lunch and dinner. I also have around 20 almonds per day in total with snacks...

The first 2 weeks I actually gained weight - muscle and fat. Then, the week before last, I gained only about 0.1kg, yet increased in LBM, yet reduced my BF. This week, I lost about 1lb (0.5kgs). Yet, it was mostly LBM. I am really flyinh bling at the moment. This is my first attempt ever at trying to lean up while really focusing on maintaining LBM.

What are your thoughts Built? Am I on the right track? I appreciate your time, thanks.

Best regards.

 

[Built]

41761911, I don't know how you're assessing muscle and fat changes, but if you're using BIA please ignore it - it's too coarse a tool to use for weekly assessments.

You need to train legs while you cut. Your workouts are too high volume and too upper-body focused for a cut.

Ditch flax oil. Get some fish oil and take 10g daily, and get in some olive oil.

 

[41761911]

Morning mate, (I am from Australia)

Yes, unfortunately I'm using an electronic scale. I will change that, thanks for mentioning it.

Could I train legs by holding dumbels and squating, then jumping up? Do a 3 sets, then do 3 sets of deadlifts?

Do you think I am "over-training" the upper body? Would it be better to change the routine to Day 1 workout (2 days rest), Lower body/core strength workout only, (2 days rest), then Day 7 workout?

Or should I just half the amount of sets/exercises I am currently doing, then add in a proper lower body workout at the end/beginning of those sessions?

Sorry for all the questions, hopefully others can find it useful too .

Thanks for the help.

Best regards

 

[Built]

41761911, read the link in my sig on getting started. You may find the answers you seek. If not, drop me a line, okay?

 

[41761911]

Thanks,

I'll get onto it now.

 

[41761911]

Ok,

Some I am doing way too much in my routine. But not enough legs. Focus on the diet, do "intense" before steady state cardio (like skipping rope intervals - then stationary bike) - your daredevil article.

Cut my workout volume by half and add dedicated leg/core strength exercises.

Hows that?

Thank you for pointing out that article.

Best regards

 

[Built]

Sounds good. You read both links, I see.

 

[41761911]

Yes, they were very helpful. Thankyou. I read all, bar the Hebrew link. But I am sure it is as good as the one above .

Thanks for your help.

If I have any other questions, may I ask?

Should I keep posting my progress? Maybe the guy above Ark94 or others may want to follow?

I may post an updated version of my plan in the next day or so - so others can copy and paste if they want to.

Best regards