high intensity, anaerobic threshold for cutting?

[bignate73]

well ladies and gents, the time has come for me to start to prep for a show in march. i start "cardio" in december, but want to maintain some degree of anabolism. so here is what i am proposing...let me know if you think this jives or if you have done this.

high intensity anaerobic threshold training.

ie.
sprints
pushing my car around
interval training on a spin bike
etc.

my plan is to implement this in place of boring long drawn out cardio. i should be able to maintain a degree of growth throughout...(im hoping) so i dont just go from growth(now) to tearing down or at least maintaining (cutting).

i'll have to periodize it so i dont overtrain or somehow become accustomed to it. so maybe 3 weeks of this type, then 2 weeks of standard cardio, rotating this.

my plan is to keep my cals higher and adjust my energy output accordingly, vs the other method i employed last time. lower cals and moderate cardio. i drop fat pretty easy so i think this would be a fun way to do some hard training, burn fat and maybe catch some growth in the process.

opinions?

 

[jeremys]

this is exactly the kind of stuff i plan on doing when i cut, which might be pretty soon. i've ballooned up to 260 lbs. lol

chicken, tuna, and oatmeal; here i come!

 

[coolcolj]

Look at my progress pics - between pic 2 and 3, I ate a lot of junk food etc, but I still lost an inch of my waist - all I did was add 4 sprint sessions ...

5x30m sprints + some agility drills - session time 45 mins inclduing warmups and post stretching

 

[Rivaldo]

Look at my progress pics - between pic 2 and 3, I ate a lot of junk food etc, but I still lost an inch of my waist - all I did was add 4 sprint sessions ...

4 x30m sprints + some agility drils - session time 45 mins inclduing warmups and post stretching

4 sprint sessions weekly? Did you do them in the AM and workout in the PM?

 

[coolcolj]

No! 4 sprint sessions total! One per week.

 

[Lord_Suston]

CoolcolJ is right just do sprints and have a somewhat good diet and you will get ripped. I went from 220 to 185 in 3 months and lost no strength and kept getting more shredded and that was just 2x a week doing 4 100m dashes and 2 50m dashes...

 

[coolcolj]

Look at sprinters these guys get ripped by doing tempo runs. Which are 80-90% intensity 150-300m speed endurance runs with full recovery per run.

5 of these 1 or 2 times a week will shread ya up.

 

[bignate73]

holy crap!

well, todays workout

ATF squats
225x6 4 sets

leg press (machine (lifefitness)
stackx12 3 sets

leg extensions
2 drop sets
1 triple drop

then.....

go to the city college parking lot

push my car FAR 3x

it took about a minute of me pushing then i took about 3 min rest

i dont know what the distance was but i told myself "3 light posts" and kept pushing until i got to the third.
i had my girlfriend "drive" and on the first set i told her to pump the brake lightly to get rid of the momentum i had built up. by the last set, there was no need for braking...it felt like she was hitting the brakes all the time. i was spent. took me about 6 min for my heart to get back down to acceptable levels so i could get in the car and go home.

yeowch!

 

[jeremys]

haha, sounds like fun.

is diet as important as this high-intensity 'sprinting' type stuff?

could one theoretically lose bf and still gain mass with a bulking diet but doing sprints 1x a week?

 

[coolcolj]

probbaly not, but you could maintain your fat levels. kinda pointless if you ask me

take lots of fish oil as well

 

[jeremys]

dammit i should cut soon. i'm up to ~260 lbs, and i dont think my heart likes that. i've had chest pains the last couple weeks, but i've always had them as a kid too. who knows

i'm just afraid i dont have enough size to cut. i'm also deathly afraid of losing size because i might not get enough good food half the time. i live in a house w/ 6 people, so its hard to eat the way i want

 

[coolcolj]

It will pass, I used to feel like that, then I'd start to pig out because I felt small

 

[Fatty4You]

Cutting is such a hard mental attitude. I have never really cut down, but I have decided that this winter i am really gonna try and Beef it up and get muslce/fat and then try to take it off in teh spring. My concern is that come spring time, when its gonna be cut time, i am just gonna be afraid to cut cause i am afraid that i will get too small.

Right now i have chunked it up 220 and i plan to keep going for a few months. Hell, when it comes time to cut, i dont even know if i am gonna know how to do it.

-Fatty

 

[jeremys]

i know how i'll do it, i just hope i get the diet situated. i actually know i'll look a lot bigger than i do now, so that'll be cool

i think my LBM is somewhere around 190-200 so cut down to what, 215-220?

or should i wait another year until i can drive and have a job so i can buy the right food and not risk losing some lean mass? or would all this extra fat be too hard to take off by then?

 

[Fatty4You]

Whether or not it will be too hard to take off is something i have definately thought about. I was talking to one of the trainers at my gym and he said he tried to bulk up one winter, and then it took him a WHOLE year to lose the weight come spring time. But i figure he was just lazy, and i will be able to do it.

-Fatty

 

[nclifter6feet6]

to get cut, i prefer eating only protien, and ground up flaxseeds(very cheap only 90cents a pound with fiber and protien). youll get ripped in 3 weeks

 

[jeremys]

with NO carbs wouldnt you lose quite a bit of mass?

i should cut like 40 lbs
also, should i do a different routine than doggcrapp's? thats definitely one for gaining size, and i might overtrain doing that and cutting cals a tad below maintenence

the main thing is that i need to cut some bf, and i would also like to be lean for the summer so how long should i plan this for?

also, i dont understand what happens when you get down to your desired bf%...do you slowly add calories back? what does this do?

is it possible to stay lean for a period of time, say, the summer, without losing mass? oh, ehem, NATURALLY?

sorry bignate, i totally mutilated your thread. is there some way to move the posts made by me into a diff. thread?

 

[bignate73]

sorry bignate, i totally mutilated your thread. is there some way to move the posts made by me into a diff. thread?

its all good. no big deal.

 

[coolcolj]

just do it as slow as possible and you will not lose any muscle, in fact you can gain some.