Best lifting routine to work in with a cut....

[theguy351]

I'm cutting, but dont wanna lose the muscle i gained......

i was on a 3x5 for a few months and gained alot of muscle, but it is deffinately time to cut (never cut beore)and then bulk up on a 5x5 or something in a few months

what i want is to get alot leaner and lose all my excess fat now, before i start a clean bulk.

I was planning on jogging 2 miles every morning and doing hiit ona rowing machine (good or no?) for 15-20 mins 2-3 times a week......
im just not sure what lifting routine will be most beneficial for me....

help is greatly appreciated.

Thanks guys.

 

[nodiggitydave]

bump

 

[Mercere]

I would continue doing 3x5. Heavy lifting will preserve your muscle mass and your transition to 5x5 will be much easier. Of course, you shouldn't expect to increase weight every single workout during your cut, but keeping the weight the same means you have improved. The same weight at a lower body weight is a better lift. Cardio plan seems reasonable, just don't overdo it like exceeding 30 minutes. Remember, diet first, cardio second.

 

[BigboyAl]

I would continue doing 3x5. Heavy lifting will preserve your muscle mass and your transition to 5x5 will be much easier. Of course, you shouldn't expect to increase weight every single workout during your cut, but keeping the weight the same means you have improved. The same weight at a lower body weight is a better lift. Cardio plan seems reasonable, just don't overdo it like exceeding 30 minutes. Remember, diet first, cardio second.

good sound advice!! i would also note make sure most of your cals are going to be protein.. also a lot of experts state BCAA's and creatine 4x's daily helps to hold the muscle while you cut..

 

[theguy351]

thanks for the advice guys....so the cardio looks good? is the 3x5 enough of a workout?

 

[Mercere]

thanks for the advice guys....so the cardio looks good? is the 3x5 enough of a workout?

Absolutely, a plan like:

M-Lift
T-HIIT
W-Lift
Th-Cardio
F-Lift
Sa-Cardio
Su-Rest

Along with a high protein diet with 300-400 calorie deficit per day will get you lean and help you stay strong. If you follow a high rep routine that makes you take the weight off the bar, you'll both lose muscle mass and neural adaptation that you worked so hard for. Cardio is just assistance, diet makes the big difference.

 

[theguy351]

im looking to cut up as quick as possible so i can start a clean bulk...maybe by december........can it happen?

 

[Mercere]

What is you height, current weight and target weight?

 

[theguy351]

right now im 5'10.5....i recentelly bulked up to 190 and i have a pretty large extra amount of fat......problem was i wasnt ever skinny so i bulked even tho i wasnt thin and already had some fat....i wanna get down to around 160 ripped, which i know prolly cant happen from one cycle, but i would like it to...is it possible? (i dont wanna stay there, i jus wanna get there and then clean bulk.)

 

[silver_shadow]

30lbs till december - not possible. revise your goals. i'd say 10 is good till the end of 07 (@ a conservative rate of a lb/wk). but even then i'd say that depending on your body type that could be a little harsh.

there's no magic in the routine. at the moment here's what i'm doing... right now cutting SLOOOOOOOOOOWLY since jan concentrating on slowly dropping cals. will probably add in a bit of cardio next week but stay conservative. i've made good progress - strength has gone up slowly but i'm way leaner while not dropping too much weight.

mon: deads (heavy), SLDLs, abs
tue: flat bench (heavy), DB flyes (for a good stretch), pullups (narrow grip), DB hammer curls
thurs: squats (light), jump shrugs, abs
fri: CGBP or push press (light), pendlay rows, DB curls

 

[theguy351]

i think it is possible for me to cut off over 10 lbs by the end of 07....why wouldnt it be? theres like 3 months left.

 

[theguy351]

like i feel i am at my fattest point ever....i never bulked b4, jus lifted...well i bulked a hwile and now i feel like ass.....i gained like 20 lbs but at least half has to be fat...prolly more like 15 of it......so my new question is

if im doing my 3x5 mwf
what is the best type of cardio to do?
maybe run 2 miles every morning, then on t,th do sprints? hiit? i never had to cut b4 so i dont kno.....

 

[silver_shadow]

well - let me rephrase what i said. you can do it but it's not optimal for maintaining muscle. i'd take the 30lb route only if i was oprah.

HIIT gets my vote for choice of cardio. sprints are pretty good too but i'm not sure how to work it in - don't have much experience there so i'll wait for someone more knowledgeable to chip in.

 

[theguy351]

so what is the best way to break it up and see a steady fat loss.?

 

[theguy351]

please help people

 

[Mercere]

so what is the best way to break it up and see a steady fat loss.?

Good diet with a sensible calorie deficit. Do HIIT once or twice on your OFF days. I wouldn't recommend morning cardio-evening lifting.

 

[theguy351]

hat if i did like two core lifts a day (squat, bench, dead etc...) and supersetted my auxilarys (curls, tris, etc)

any1 wit experience in using a workout like this for cutting and getting ripped?

and what workout to go wit cardio would maximmize my fat loss and help me lose it as quick as possible.


what if the morning cardio is low intensity?

 

[theguy351]

?????

 

[fallingeggs]

you are thinking to much. get your diet in check and do some hiit.