Hi all.
I weight 58kg with 20.2% bf, 165cm

I've been doing DL's beginner program on the stickies for past 6 months, low reps heavy weight and notice some strength gain.

Now I'm doing Buff Dudes 12 weeks program from Youtube, 3 days split, it is my 3rd week on doing this, and notice some gain too unfortunately the improvement is not so significant or perhaps 3 weeks is too short to judge.

Squats 15,12,10,8,6
Bent Over Rows 5 x 12,10,8,6,6
Bench Press 5 x 15,12,10,8,6
Overhead Press 5 x 12,10,8,6,6
External Rotation 3 x 12 each side
Seat Calf Raises 3 x 15
Mountain Climbers 3 x 30 seconds
Planks 3 x 30 seconds

Deadlift 5 x 15,12,10,8,6
Kneeling Landmine Press 5 x 15,12,10,8,8
Alt. Arnold Press 5 x 12,10,8,6,6
Alt. Front Lunge 5 x 10
Pullovers 3 x 15
Weighted Crunches 3 x 15 (feet on wall)
Side Planks 3 x 30 seconds

Front Squat 5 x 15,12,10,8,6
T-Bar Row 5 x 12,10,8,8,6
Dips 5 x 15
Upright Row 5 x 15,12,10,8,8
Glute Bridges (weighted) 3 x 10
Standing Calf Raises 3 x 15
Russian Twists 3 x 30 (15 each side)

I am also doing weekly hiking at Bukit Gasing, which is pretty casual

All the while I'm eating at caloric surplus because I am a hard gainer, really hard to put up some weight.

Now here the deal, I'm hitting Mount Kinabalu on June thus in my current training, I'm trying to do high reps low weight for endurance.
I notice my bf% is going up gradually due to my caloric surplus diet, plan to do a mini cut for 4 weeks when I hit 60kg or May, about 200 caloric deficit and clean eating on my food.
My question is, am I doing it right? Should I do that mini cut so, lower weight, easier Mount Kinabalu hiking?

And what should I do with cutting? I read somewhere a while a go, people tend to do strength training on cutting, idk coz I've no idea on cutting, have never done it before, still doing research while at the same time, I throw my question here. Hope can find some clue and correct my stuff if I'm doing it wrongly.

Thanks and peace

** edit typo **

This post has been edited by helven: Apr 2 2015, 11:57 AM

First of KK is Kota Kinabalu, the city; the mountain is called Mount Kinabalu.

is it just casual hiking or competition climbing?

if just casual you will be just fine, I climbed to the top 10 years ago when I wasnt even fit and borderline obese. now its even easier due to want to make it tourists friendly.

now you didnt mentioned your height
60kg at 145cm is fat, 60kg at 180cm is skinny. but you mentioned 20% body fat at 58kg...I think you are short guy...

if you want to train for the climbing, I suggest you find a 40 storey condo, carry your backpack and fill some weights, and climb the stairs to the top. climbing Mt Kinabalu is a a lot like climbing staircase, your calves will be burrrrrnnnnnnnnn.

I think you misread about training strength when cutting, the popular belief is that people try to MAINTAIN the weight of the lift while cutting so that their strength wont drop.


heres some motivational pictures:





these are Mt Kinabalu porters, they carry more than 50kg up the mountain, faster than you, no joke


This post has been edited by ah_suknat: Apr 2 2015, 01:34 AM

Thanks bro..yup i heard the porter are damn strong coz they train everyday while me as a working adult, can only train 3 days a week.

My height is 165cm. This is only my short term goal as it coming soon. Eventually I am aiming about 65kg with 12% - 15% bf.

Despite the hiking goal, how usually people decided to stop bulking and start cutting? When summer is near? or when their bf% hit a certain amount?

when summer is near...???wait what?

dude are you Malaysian?

200 calories deficit for 4 week is pointless, its not a cut. Chances are you will count your calories wrong and wont even lose a single pound. even if you did lose a pound or two, it makes no difference at all

jus do mini cuts whenever u feels like it. if u cutting 200cal for 4weeks, total cal roughly at deficit 5600kcal. u will b losing roughly less than a 1kg of fat (not including water losses).

like wat manlet says, it doesnt feels significant different at all.

i've did experiment minor cutting at total cal deficit 4800cal for 4weeks. dropped roughly 500gram of weight n reduce 1% of BF. vry vry minor improvement on definitions. but issit worth my time? its too dam slow.

u may wan try out 400cal deficit instead. n btw, dont really think strength training benefit much on ur hiking though..imho, crossfit much suits ur needs for now..

Yes I'm..Malaysian, just wanna know, is the a benchmark or anything to measure, when is the time that "oh when I hit xxx, I'm going to cut"

hmm...ya true.. 200 deficit will end up that..thanks for enlightened me

Will look into crossfit..very new to this term.

I was on a 500 calorie deficit previously for my cut and I dropped 6kg. For me, I would go for a cut if my bodyfay is too high.

slow cut actually increasing strength while on calories deficit. its really depend on your personal goal, do you really happy with your current physique? do whatever it pleasure you. Cut/Bulk
you do it fast you will lose some muscle and strength
if you do it slow, you will most likely maintain your current mass and possiblity increase strength

Hmm..gain strenght while cutting...interesting..

Thanks for all the replies. In the end still need to experience myself to see how's my body reacts

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This post has been edited by Jamescwh: Mar 7 2019, 11:50 PM