cutting after 1-ad

[hippy]

I have recently done a 6 week cycle of 1-ad. I added 6 oxo during the last 3 weeks and will continue the 6 oxo for another 6. I went from 195 to 220lbs. Unfortunately my waist went from 34 to a 36. I have always had a big midsection but my gut it out of control. During my cycle I ate like a mad man at about 5000 cals a day. I am afraid to jump into a cardio intensive workout because I don't want to lose any muscle. My normal workout went
mon- chest/ tri's
tues- back/ bi's
wed rest
thurs- legs
fri- shoulders and arms (isolation movements ex.concentration
curls and tricep ext's)
all reps 12-8-6-4-10


I have been thinking about switching to an upper/ lower split on
monday/ tues and then another upper/ lower on thursday and friday.
Anyway do you guys have any suggestions. I really want to lose the gut. My diet will be cut back substantially.
Does anyone recommend a good cardio program that will help me lose fat and not muscle.
I tried sprints on a treadmill 45secs at 12mph and a 30 sec rest for 45 mins but my knees started to kill from them. I was thinking about some stairmaster at low intensity for 45 mins about 4 times a week.

Any suggestions would be helpful..
Also, the 1-ad was great. I don't know anyone else who tried it so I can't tell if I will lose everything. Do most 1-ad users keep their gains or do they lose them..

 

[Mr.X]

I have recently done a 6 week cycle of 1-ad. I added 6 oxo during the last 3 weeks and will continue the 6 oxo for another 6. I went from 195 to 220lbs. Unfortunately my waist went from 34 to a 36. I have always had a big midsection but my gut it out of control. During my cycle I ate like a mad man at about 5000 cals a day. I am afraid to jump into a cardio intensive workout because I don't want to lose any muscle. My normal workout went
mon- chest/ tri's
tues- back/ bi's
wed rest
thurs- legs
fri- shoulders and arms (isolation movements ex.concentration
curls and tricep ext's)
all reps 12-8-6-4-10


I have been thinking about switching to an upper/ lower split on
monday/ tues and then another upper/ lower on thursday and friday.
Anyway do you guys have any suggestions. I really want to lose the gut. My diet will be cut back substantially.
Does anyone recommend a good cardio program that will help me lose fat and not muscle.
I tried sprints on a treadmill 45secs at 12mph and a 30 sec rest for 45 mins but my knees started to kill from them. I was thinking about some stairmaster at low intensity for 45 mins about 4 times a week.

Any suggestions would be helpful..
Also, the 1-ad was great. I don't know anyone else who tried it so I can't tell if I will lose everything. Do most 1-ad users keep their gains or do they lose them..

I would suggest trying a low carb diet, if you are substantially higher in BF, which I assume you are. Something like 50%protein/20%carbs/30%fat can be very helpful, and the CKD would work fine too.

As far as cardio, I would suggest low-intensity around 30-45min a day to start you of. Something in the terms of walking on an incline of 6 at a speed of 3.5, low-intensity where you still feel like you're burning up a good amount of calories.

The 1AD issue is all depending on the person, some lose gains and some w/ fast natrual test recovery lose less. I would imgaine you would drop water weight after the cycle which you might attribute to muscle loss, but don't. It's usually seen that if proper supplementation and diet are implemented post cycle, you can keep most gains.

Mr.X

 

[hippy]

THanks

Thanks mr X! I appreciate your info