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 My First Sensible Cut, Beginner's Doubt

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Armesh
post Aug 24 2015, 12:22 PM

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QUOTE(lingleeyen @ Aug 24 2015, 08:56 AM)
I only have pictures when I first started. Recent picture not so. Any advice or comment?
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Smart Volume regulation during cutting is key to prevent loss of strength.
Armesh
post Aug 24 2015, 08:31 PM

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QUOTE(lingleeyen @ Aug 24 2015, 06:09 PM)
Mind explaining more. I tried googling but nothing sensible comes back.
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First make sure you are in 300 cal deficit not more.

Basically when you cut, your body is not that effective in muscle building compared to bulking state. The building blocks/input is less during cut, and your body is compensating by burning your fat storage to meet energy demands.
So during cutting the body could not handle the same workout volume that we use during a bulk. The focus must be towards reducing volume intelligently whereby it's optimum for strength maintenance and also might allow strength gains.
If I were to go into a 300 deficit now (-600 cals from my current intake), I'll get really fck'ed up in 2 weeks time doing my current workout.

Lastly, I hope u are not doing some crazy 1000~1400 cals per day cut.
Armesh
post Aug 24 2015, 10:20 PM

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QUOTE(lingleeyen @ Aug 24 2015, 10:04 PM)
1800kcal perday vs maintenance at 2100kcal now. I can only try to lift as heavy as I can, as much reps as II can to achieve hypertrophy still.
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1800 cals cut very good edy. Need tweak your workout volume.
Armesh
post Aug 25 2015, 05:59 PM

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QUOTE(lingleeyen @ Aug 25 2015, 11:50 AM)
Not sure if it is the 3 cardio sessions on those 3 heavy days.
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Never manipulate 2 variables at once.


Armesh
post Aug 25 2015, 06:33 PM

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QUOTE(lingleeyen @ Aug 25 2015, 06:03 PM)
1800kcal since beginning of July. I introduced cardio 2 weeks ago. Not sure if the 1800kcal is finally taking toll, or because I have added cardio.
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I can help you if you post your whole workout routine here
Armesh
post Aug 26 2015, 12:35 PM

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QUOTE(lingleeyen @ Aug 26 2015, 09:18 AM)
Back (Tuesday):-
Deadlift - 3x10 (at least what I used to do)
Bend over barbell row - 3x12
Tbar close grip row - 3 sets pyramid weight (12, 10, 8 reps)
Seated Vbar cable row - 3x12

Wide lat pulldown - 3x12
Close grip pull down - 3x12


Chest (Wednesday):-
Barbell bench - 3 sets pyramid weight (12, 10, 8 reps)
Dumbbell bench - 3 x 10
Chest Flye - 5 x 12

Declined barbell bench - 3 x 12
Cable chest raise - 3 x 12 (burn set)
Push up to failure

Legs (Thursday):-
Squat - 3x10
Leg press - 3x12
Lunges - 3x12
Leg curl - 3x12
Standing calves raise - 5x15


Shoulder (Saturday):-
OHP - 3x10
Side lat raise - 5x12
Rear delt flye - 5x12

Shoulder press - 7 sets (run the rack)

Supplement (Sunday if I have time):-
Pull ups - 40 reps
Sumo deadlift - 3x10
Chest dips - 5x12
Dumbbell bench - 9 sets (run the rack)

Seated calves raise - 5x15
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Remove all underlined exercises. Change all Bold exercises to 3x5~7.
Remove Sunday if possible.
Preferably add some arm work into your routine.

Focus on maintaining strength while dropping body-weight. Relative strength is a bitch to obtain. Things like 1.5x bw bench can take 1.5~2 years to get. 1x body-weight OHP or 2x body-weight bench can take 3 years to get. So remember that when you drop weigh.

I'll be really happy if you can report back to me here in 2 weeks on how it goes.

This post has been edited by Armesh: Aug 26 2015, 12:36 PM

 

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