I'm doing PHUL right now, which is my second routine. My first routine 6 months ago when joining a gym for the first time, was Starting Strength(similar to Stronglifts). 3 months of doing Starting Strength, then I transitioned to PHUL.

My height is 171cm, and I was very skinny-fat(skinny but with a big stomach/tummy) at 66kg when I started and I've been bulking the whole time for 6-7 months, gained quite a lot of weight and probably too fast, ate too much, and am now 75kg but I didn't mind the extra body fat that came along. I just wanted to be bigger.

Now I'm planning to get leaner to reduce my body fat %, and I plan to go on a caloric deficit of maybe -500 calories from my maintenance calories for maybe three months, while doing the same PHUL routine I've been doing, but with less volume (i.e reducing the number of sets for each exercise).

Do you use a specific workout routine while cutting/getting lean/reducing body fat %, or do you do the same workout routine you've been doing but just reduce the volume, like what I plan to do?

What are the foods you would eat while cutting? If possible, could you list down your exact meal plan you followed while in a caloric deficit? Or suggest to me a meal plan. I want some ideas.

This post has been edited by Strength: Dec 24 2016, 02:03 PM

Reduce volume??? Either u maintain or increase volume bro.

I used to cut using IF ( intermittent fasting) for few months. Chicken breast, lean pork/ beef with sweet potato / brown rice are my staple diet.

Now im cutting for the second time after a period of bulking. Normal cutting using IIFYM. lets c how it goes

Cutting is all about diet. Just stick to your routine will do. Just add in 2-3 sessions of cardio so that you can eat a lil bit more. If you hate cardio, then you have bring your calories intake lower.

Do what you are doing. Always try to increase the weight you lift regardless bulking or cutting, reduce the time rest between sets n eat lower calories than your tdee. Check your protein intake. Adjust fats n carbs to suit ur body. Some are more responsive to carbs. Some feels like superman with fats. So you need to identify yours.

I usually increase intensity and frequency if I feel like I'm getting too heavy to stay in my weight class. At the same time I'll reduce my intake, again by eyeballing. Increased intensity and frequency, I've found for me, do not require as much calories to recover from. If I'm increasing volume, there is no way I can function with limited calories, libido will drop rock bottom, mood will be terrible and training will become a chore instead of a fun thing. So look out for those symptoms. It usually means you're cutting too much calories and you're not recovering enough.

Circuit Training is good to reduce fat?
I hate steady state cardio like running/jogging on the treadmill.
What I've been doing is to do a full body workout with 5kg dumbells each. I do this in 15 reps per exercise very fast paced.

The entire set is as below (no rest between each exercises)
Pullups > Dips > bicep curl > overhead dumbell press > goblet squats > stiff leg deadlifts > hanging leg raises > mountain climbers > military press > seated leg raises

I do this for 3 sets per session. I do this 3-4 times a week.
Those exercises above are just for reference but I will alternate with different exercises to hit the target muscle areas. Overall every session will be a fully body workout.

Would this be enuff?
For food I only take lean meat and 6 eggs a day for protein with carbo 1-2 scoops of rice and vege 3-4 scoops. I dont weigh them just from the eyes...i see eat like tat should be sufficient. When i say lean meat its not bland steam lean meat. Its from curry or stir fry foods which i only nitpick the lean meant to eat. Sometimes when soup is prepared I eat the lean meat which was used for the soup base(does this still provide protein?)

I still take coffee 3in1 from nescafe.
outside drinks kopi peng or anything but with less sugar.

When i hit a snag...do i add more reps to the set for each exercise or do i add more weight? Weight might be a concern as my condo gym has limited weights to go heavy.
So does adding reps also build muscle? With this workout do I still need to do cardio? (HIIT or tabatha sort of workout?) I sometimes do this during rest days when not doing the circuit training.

I can see I have built muscles but I also notice I have a layer of fabby fat covering the muscles. Am I diong anything wrong? I jsut used this for 1 month.

I read that thsi sort of workout is carb depleting workout and one has to eat lots of carbo after this workout. Is this true?

This post has been edited by Zoopdiidoo: Jan 16 2017, 11:20 AM

You can continue your training method however do add in some 15-20 mins HIIT a few times a week or you can also do circuit style training or tabata once you're done with your normal lifting programming. When you're cutting, your metabolism drops after being on a deficit for awhile which is why HIIT helps raise that up again and helps burn fat consistently. Now about nutrition, if you're serious then you should count your macros. This is hard but atleast drive up a meal plan that is based on your macros and just follow it daily. I follow the flexible dieting approach so it's more sustainable for me. If you're seeing a plateau or a significant drop in strength then you can try carb cycling according to your lifting days. Dont go over 12-16 weeks of cut at one phase. Do it slowly and consistently to ensure fat loss and not just water loss or muscle loss for some.