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Cutting?
- Thread starter Newguy88
- Start date
bro, that is such a vague question... there are different variables for different scenerios and your not providing any... how much weight are you wanting to lose? what are your current stats? how quickly are you wanting to accomplish this? etc... your not giving enough information for a proper answer to be given...
Texas Monster
New member
Try to increase your strength while slowly decreasing calories in the form of carbs and fats.
Continue to lift heavy and get your big lifts in, squat, deadlift, bench, bor. Add in super sets and more free body weight exercises, such as lunges, dips, pull ups and push ups.
Add in carb re-feeds accordingly to how long you been dieting.
Diet re-feed Schedule
weeks 1-4 every 7 days
weeks 5-7 every 5 days
weeks 8-10 every 4 days
weeks 10-16 every 3 days.
Check your weight every day. You will see fluctuations but you should be able to see a trend as the weeks progress and able to tweak your diet accordingly.
Continue to lift heavy and get your big lifts in, squat, deadlift, bench, bor. Add in super sets and more free body weight exercises, such as lunges, dips, pull ups and push ups.
Add in carb re-feeds accordingly to how long you been dieting.
Diet re-feed Schedule
weeks 1-4 every 7 days
weeks 5-7 every 5 days
weeks 8-10 every 4 days
weeks 10-16 every 3 days.
Check your weight every day. You will see fluctuations but you should be able to see a trend as the weeks progress and able to tweak your diet accordingly.
Texas Monster
New member
I recomend as much cardio as you can incorporate before it starts to hinder your lifting and your overall sleep, and work schedule.
For me When I diet all I have to do is 20-30 minutes a day either before lifting, after lifting or as another workout. I found out for me it does not really matter when you hit the cardio just as long as you get it in. I would try to avoid cardio on an empty stomach like most people recommend as in doing it before breakfast. Once you start to hit a defecit in your calories it really wont matter when you get your cardio in.
Avoid HIT cardio near your back and leg workouts ie stairmaster, fast paced sprinting, row machine.
Remember to mix it up accordingly. You cant just do the treadmill, your body will adapt to each session you put it through. So some sessions focus on HIT for 20 minutes. Some sessions focus on keeping a solid pace for 25-30 min. Some sessions focus on HIT interval for 15 min then slow paced for 10-15 min etc etc.
The tricky part is at first we are all really ramped up and excited to loose weight so we are able to put in 45 min here and 1hr here but how long does that motivation last? When you start dieting past your set point your body will start telling you everything possible in order to get you to break your training or diet routine. STAY STRONG when this happens. A good way to stay strong when this happens is to keep your cardio controlled and limited in the beginning that way you will have the desire and will to push when it starts to get tougher ie weeks 12-16 are the worst. By keeping it at 20-30 minutes each session you give yourself a better opportunity to staying on track with your goals as the weeks progress and your mental focus starts to fade.
So as a recommendation for you I would start with 3-4 cardio sessions a week. Then every week start to add in one more session. In the week if you start to notice your lifts start to fade from lack of mental focus, lack of pump, lack of intensity then you have hit your threshold. Decrease cardio by 2 sessions and stay there for the rest of the diet and switch focus back on lifting.
Hope this helps out.
For me When I diet all I have to do is 20-30 minutes a day either before lifting, after lifting or as another workout. I found out for me it does not really matter when you hit the cardio just as long as you get it in. I would try to avoid cardio on an empty stomach like most people recommend as in doing it before breakfast. Once you start to hit a defecit in your calories it really wont matter when you get your cardio in.
Avoid HIT cardio near your back and leg workouts ie stairmaster, fast paced sprinting, row machine.
Remember to mix it up accordingly. You cant just do the treadmill, your body will adapt to each session you put it through. So some sessions focus on HIT for 20 minutes. Some sessions focus on keeping a solid pace for 25-30 min. Some sessions focus on HIT interval for 15 min then slow paced for 10-15 min etc etc.
The tricky part is at first we are all really ramped up and excited to loose weight so we are able to put in 45 min here and 1hr here but how long does that motivation last? When you start dieting past your set point your body will start telling you everything possible in order to get you to break your training or diet routine. STAY STRONG when this happens. A good way to stay strong when this happens is to keep your cardio controlled and limited in the beginning that way you will have the desire and will to push when it starts to get tougher ie weeks 12-16 are the worst. By keeping it at 20-30 minutes each session you give yourself a better opportunity to staying on track with your goals as the weeks progress and your mental focus starts to fade.
So as a recommendation for you I would start with 3-4 cardio sessions a week. Then every week start to add in one more session. In the week if you start to notice your lifts start to fade from lack of mental focus, lack of pump, lack of intensity then you have hit your threshold. Decrease cardio by 2 sessions and stay there for the rest of the diet and switch focus back on lifting.
Hope this helps out.
This has helped alot and I have to thank you again for taking the time to even respond. I'll keep updating in here and post pics at the end.
jerome simpson
New member
Good stuff Tex.
Does any of the other info I put or the pics help out? Cheers bro
Not a prob will do so tonight
Check out the pics bro
Texas Monster
New member
Dont touch gear anymore till you can get your bf down and can train and eat properly
No problem. I'm working on cutting down the body fat. So far the diet is going good for me. I've lost 3 kgs in the last 2 weeks. What should my basic week of training look like? I train for football Thursday and sat and play on Sunday. Cheers for the input
Texas Monster
New member
Explosive lifts three days a week combined with some super sets.
Squats, Deadlifts, Bent over Row, Bench, Incline, Power Clean, Hang Clean, Tbar Row,
Pull ups, Dips, DB excercises.
I'm going to stick to this for a while and see how goes. When doing explosives I'm guessing to drop down the weight on lifts?
Texas Monster
New member
No you still want to have heavy ass weight. The focus is on being explosive though. So do a couple of warm up sets then start hitting sets of 5-8. The first few if you get all 8 your being a pussy and need to go up in weight. If you can not get all 5 then you have gone to heavy etc etc.
An example explosive workout geared towards football would be something like this.
Power Clean
4x5
Standing Behind neck Press
4x8
Bench Press
4x8
SS # 1
DB Bench
DB Military
SS # 2
DB Shrugs
DB Snatch
when you are trying to lose weight, you dont want to be doing power lifting... you want to be in the first stage of training, which would be stabilization training... you would be doing 60% of your max weight 12-15 reps... you would be using stabilization equipment like bosu balls and stability balls to do some of your lifts so you are having to work your core as well as your muscles... you also will only want to take 30-45 seconds in between sets which will build your muscular endurance...
rustilldown
New member
This is correct nothing preserves muscle and strength more than heavy explosive lifts. I can attest to this method I've used it a few times myself. Not to mention the hard as granite look it
Can provide when you knock off that body fat. Believe it or not the heavy explosive lifts are going to have your metabolism jacked for a longer period of time than any cardio workout you can do except for HIIT. And the heavy part is what keeps your muscles strong, So they stick around longer even when cutting cals.
Ride it like you stole it!!
Texas Monster
New member
For Bodybuilding and general weight training yes this is the way to go, however when training for football you have to keep your strength up and keep your explosiveness up.
That is why I suggested a hybrid workout. You are still getting your explosiveness from your powerlifts, ie power clean, hang clean as well as your solid foundational strength ie bench as well as endurance and high rep excercises from the super sets. Now the only thing we would have to do to combine your theory with mine is to add in using the buso ball with the super sets.
Texas Monster
New member
Around your workouts.
When I cut I put My carbs first thing in the morning, after working out, and I might do a little bit in the evening ( like 1/4 sweet pot ).
Texas Monster
New member
Looks like you got rid of your gyno. Pictures are not that good though.
Yeah it's almost gone completely. Ive got no idea on body fat % but where do u think I could be at? Or how do I get an indication on it?
Texas Monster
New member
Pinch around your back love handles, your stomach, your chest, your shoulders and the back of your arms. That is how you can tell how much you have. A good key is 10% and below you can see your core/six pack
