How do you train when cutting???

[SouthernLord]

I'm racking my brain here...... I am tapering down my carbs and upping my fat intake in preparation for an upcoming cut starting after xmas. I will be using a Palumbo type keto diet.

How do you guys set up your training for a cut? I already plan on doing LISS for my cardio, but I'm not sure how I want to train.

For the past few months I've made some great gains on the FST-7. This program is obviously designed primarily for an off season athlete. I do not think I could survive the volume with a low cho intake.

Previous to FST-7 I've spent the last 8 months alternating between the 5x5 and 5/3/1 with most of that time spent on the 5/3/1.

What type of training do you guys suggest given my dietary choice of low cho? I'm leaning towards the 5/3/1 to preserve strength, but I would like you guys opinions on this. I'll be cutting natty, so maybe take that into consideration. Thanks bros.

 

[joe d]

higher reps more sets with shorter breaks. i just go for a nice full pump but not much if any past it.

 

[timtim]

workouts are the same, just less volume.

 

[SouthernLord]

higher reps more sets with shorter breaks. i just go for a nice full pump but not much if any past it.

For a keto diet?

Muscle glycogen is going to be very low. I am doubting I get very pumped. Wouldn't a low(er) volume strength type split be best for this dietary approach?

I keep getting conflicting answers. Higher reps less rest or low volume strength work????

 

[gstacker]

Heavy 3-6 rep range low volume but if ur doing some kinda carb competion that's somthing different and I'd suggest reading the ud2.0
but I'm a fat ass so idk lol

 

[SouthernLord]

Heavy 3-6 rep range low volume but if ur doing some kinda carb competion that's somthing different and I'd suggest reading the ud2.0
but I'm a fat ass so idk lol

lol me too. that's why I'm cutting

I think the ud works best for guys that are already super lean (~10%) who want to take it the next step further on the ripped scale. i was calipperd at 15% a few months back, but I'm prolly closer to 17% now so i doubt the ud is right for me.

The Palumbo diet is pretty straight forward and simplistic. Once I get to 10-11% I'll make a decision on whether i want to take it further or go back to bulking. My goal is to get lean and then get back to bulking as soon as possible. GFH

 

[timtim]

have you tried low rest periods? 30 to 45 seconds between sets. it forces you to keep the weight somewhat lighter because your rest is so short but it ramps up the fat burning pretty good. cant go really heavy or too high on reps.

 

[joe d]

i do 3-4 sets per exercise with higher reps less intensity and more total exercises. i would only cut on cycle and not cut out so many carbs that i cant train. thats how it works well for me. i just recently dropped about 50lbs of mostly fat this way. but thatdoesnt mean it will work for everyone. theres no magic aproach to cutting. if there was no one would lose any mass pre contest. just pick a plan and see how it goes.

 

[SouthernLord]

have you tried low rest periods? 30 to 45 seconds between sets. it forces you to keep the weight somewhat lighter because your rest is so short but it ramps up the fat burning pretty good. cant go really heavy or too high on reps.

Hell no. I take at least 10 minute breaks between sets of the big compounds j/k

I usually rest 2-5 minutes between the big lifts when training low reps. I usually go around 60-90 secs between accessory lifts. I almost throw up daily when doing the FST-7.

 

[timtim]

Hell no. I take at least 10 minute breaks between sets of the big compounds j/k

I usually rest 2-5 minutes between the big lifts when training low reps. I usually go around 60-90 secs between accessory lifts. I almost throw up daily when doing the FST-7.

yea, the big lifts you cant limit rest at all. i agree completely. try the accessory lifts at 30 to 45 seconds rest. use a stop watch. i hate when my training cycles back to low rest. its like a sprint from start to finish.

 

[SouthernLord]

i do 3-4 sets per exercise with higher reps less intensity and more total exercises. i would only cut on cycle and not cut out so many carbs that i cant train. thats how it works well for me. i just recently dropped about 50lbs of mostly fat this way. but thatdoesnt mean it will work for everyone. theres no magic aproach to cutting. if there was no one would lose any mass pre contest. just pick a plan and see how it goes.

I might run a six week epi-strong cycle in the middle of my cut. I'm not sure yet, but I was planing on doing it natty.

The last time I cut it was a clusterfuck. I got lean, but burned up a lot of leg mass. One of the main reasons I'm going for the keto-type diet is LISS cardio works so well with it. HIIT and low calories equals lost mass for me even with a higher cho intake.

I guess I will rock out some low volume strength type training and cut the rest intervals as much as possible. Not sure how much time I can shave off when training in the 5-3 rep range.

I'll bump this in a few months with some results

 

[timtim]

I might run a six week epi-strong cycle in the middle of my cut. I'm not sure yet, but I was planing on doing it natty.

The last time I cut it was a clusterfuck. I got lean, but burned up a lot of leg mass. One of the main reasons I'm going for the keto-type diet is LISS cardio works so well with it. HIIT and low calories equals lost mass for me even with a higher cho intake.

I guess I will rock out some low volume strength type training and cut the rest intervals as much as possible. Not sure how much time I can shave off when training in the 5-3 rep range.

I'll bump this in a few months with some results

you gotta remember SL, the older you get, legs are the first place the muscle drops. sad but true.

 

[gstacker]

Ya there's so much conflicting stuff out there you gotta do what Joe said an pick a plan an roll with it... Just my thinking and what I've read in the ud2.0 is you lift heavy to get big muscels and you need to continue to lift heavy to maintain size.... But being calorie deficant it's real easy to overtrain so less volume.....

 

[SouthernLord]

you gotta remember SL, the older you get, legs are the first place the muscle drops. sad but true.

But I'm a young pup

 

[SouthernLord]

Ya there's so much conflicting stuff out there you gotta do what Joe said an pick a plan an roll with it... Just my thinking and what I've read in the ud2.0 is you lift heavy to get big muscels and you need to continue to lift heavy to maintain size.... But being calorie deficant it's real easy to overtrain so less volume.....

True. I'm gonna try and maintain/gain strength with heavy weights. Hopefully I don't die in the process lol

 

[timtim]

But I'm a young pup

how dare i?

 

[SouthernLord]

how dare i?

You're old enough to be my father

Wanna adopt me? I don't eat much lol

 

[timtim]

You're old enough to be my father

Wanna adopt me? I don't eat much lol

whats in it for me?

 

[jnevin]

I'm racking my brain here...... I am tapering down my carbs and upping my fat intake in preparation for an upcoming cut starting after xmas. I will be using a Palumbo type keto diet.

How do you guys set up your training for a cut? I already plan on doing LISS for my cardio, but I'm not sure how I want to train.

For the past few months I've made some great gains on the FST-7. This program is obviously designed primarily for an off season athlete. I do not think I could survive the volume with a low cho intake.

Previous to FST-7 I've spent the last 8 months alternating between the 5x5 and 5/3/1 with most of that time spent on the 5/3/1.

What type of training do you guys suggest given my dietary choice of low cho? I'm leaning towards the 5/3/1 to preserve strength, but I would like you guys opinions on this. I'll be cutting natty, so maybe take that into consideration. Thanks bros.

Run intervals.

 

[RottenWillow]

I'm racking my brain here...... I am tapering down my carbs and upping my fat intake in preparation for an upcoming cut starting after xmas. I will be using a Palumbo type keto diet.

How do you guys set up your training for a cut? I already plan on doing LISS for my cardio, but I'm not sure how I want to train.

For the past few months I've made some great gains on the FST-7. This program is obviously designed primarily for an off season athlete. I do not think I could survive the volume with a low cho intake.

Previous to FST-7 I've spent the last 8 months alternating between the 5x5 and 5/3/1 with most of that time spent on the 5/3/1.

What type of training do you guys suggest given my dietary choice of low cho? I'm leaning towards the 5/3/1 to preserve strength, but I would like you guys opinions on this. I'll be cutting natty, so maybe take that into consideration. Thanks bros.

I drop volume a bit and drop intensity more than a bit. I'll lengthen my recovery times (between workouts) as needed. Sometimes the latter is not necessary though; just depends on how low I'm going on bf.

For health reasons I ran a diet of 120 carbs daily for about 15 months. I ended up frightfully lean (like 13%), but retained most of my strength. You're right about assuming your energy level and pumps will be relatively poor during workouts. Your workouts will tend to be less satisfying b/c you'll gas quicker and not pump as much. You know your muscles will lose some volume and flatten out from the glycogen loss and you'll lose strength, but don't get discouraged and confuse this with real muscle loss. You'll blow up again quick when you return your carbs to a moderate level.

 

[future]

I'm racking my brain here...... I am tapering down my carbs and upping my fat intake in preparation for an upcoming cut starting after xmas. I will be using a Palumbo type keto diet.

How do you guys set up your training for a cut? I already plan on doing LISS for my cardio, but I'm not sure how I want to train.

For the past few months I've made some great gains on the FST-7. This program is obviously designed primarily for an off season athlete. I do not think I could survive the volume with a low cho intake.

Previous to FST-7 I've spent the last 8 months alternating between the 5x5 and 5/3/1 with most of that time spent on the 5/3/1.

What type of training do you guys suggest given my dietary choice of low cho? I'm leaning towards the 5/3/1 to preserve strength, but I would like you guys opinions on this. I'll be cutting natty, so maybe take that into consideration. Thanks bros.

Hard and heavy. It's not like you are depleting into a bodybuilder. Just push it. Keep flax oil in the diet for your joints. You might not go to failure but close to.

 

[the.gladiator1987]

id train heavy but keep rest periods 30 sec.