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Hi people
First of all I’d just like to say that although this is my first post I’ve been reading this forum for months and have got tons of useful advice so thanks for that. Anyway I’ve been going to the gym for like 5 years now but only weight-training seriously for about 2.5 years (I’m 25 years old now), gained a lot of mass but unfortunately a fair bit of fat too and I’ve finally decided its time I cut for a bit. If you could give me any tips on my program that would be much appreciated- I’ve done a few different programs in my time (most recently been doing a 5x5 variant) but this is my first attempt at cutting and I’m very very worried about losing muscle as I’m also eating slightly less per day compared to normal. Anyway program goes like this:
Monday- Chest/ shoulders/ Triceps
Incline Barbell Chest Press 5x5
Weighted dips 3x8
Flat Dumbbell Press 3x8
Clean and press 3x8
Side raises 2x10
Tricep pushdowns 3x8
Skull crushers 3x8
CV- 20 minute run (am building up to this, currently just doing 5 minutes and plan to progress by a bit more every workout)
Tuesday – CV (30 minute jog interval training), stretching and Abs
Wednesday – Back/ Biceps
Deadlift 5x5
Lat pull-ups 3x8
Close grip rows 3x8
Lat pullovers 2x10
DB curls 3x8
Hammer curls 2x8
CV- 20 minute run
Thursday – CV swim 45 minutes
Friday - Legs and Abs
Squats 3x8
SLDL 3x8
Lunges 3x8
Leg Curls/ front extensions 2x8/2x8
Calf raises 3x20
Abs
CV- 20 minute run
Saturday – CV (not sure what yet, probably a jog depending on whether my legs are done in after my Friday session, if not a swim)
Key questions are:
- Would a full body/ 2-day split be better?
- How long should my CV sessions be to avoid eating into muscle?
- What type of co is best- interval training or a steady jog?
- Should I still try and cycle my weights or just work with the same heavy each weigh each week?
- What rep range should I be working with?
- Is this too many exercises (I’m used to doing much fewer exercises per workout)?
- How should I adjust my diet- increase protein and decrease carbs?
Sorry for the length of the post!
Cheers
First of all I’d just like to say that although this is my first post I’ve been reading this forum for months and have got tons of useful advice so thanks for that. Anyway I’ve been going to the gym for like 5 years now but only weight-training seriously for about 2.5 years (I’m 25 years old now), gained a lot of mass but unfortunately a fair bit of fat too and I’ve finally decided its time I cut for a bit. If you could give me any tips on my program that would be much appreciated- I’ve done a few different programs in my time (most recently been doing a 5x5 variant) but this is my first attempt at cutting and I’m very very worried about losing muscle as I’m also eating slightly less per day compared to normal. Anyway program goes like this:
Monday- Chest/ shoulders/ Triceps
Incline Barbell Chest Press 5x5
Weighted dips 3x8
Flat Dumbbell Press 3x8
Clean and press 3x8
Side raises 2x10
Tricep pushdowns 3x8
Skull crushers 3x8
CV- 20 minute run (am building up to this, currently just doing 5 minutes and plan to progress by a bit more every workout)
Tuesday – CV (30 minute jog interval training), stretching and Abs
Wednesday – Back/ Biceps
Deadlift 5x5
Lat pull-ups 3x8
Close grip rows 3x8
Lat pullovers 2x10
DB curls 3x8
Hammer curls 2x8
CV- 20 minute run
Thursday – CV swim 45 minutes
Friday - Legs and Abs
Squats 3x8
SLDL 3x8
Lunges 3x8
Leg Curls/ front extensions 2x8/2x8
Calf raises 3x20
Abs
CV- 20 minute run
Saturday – CV (not sure what yet, probably a jog depending on whether my legs are done in after my Friday session, if not a swim)
Key questions are:
- Would a full body/ 2-day split be better?
- How long should my CV sessions be to avoid eating into muscle?
- What type of co is best- interval training or a steady jog?
- Should I still try and cycle my weights or just work with the same heavy each weigh each week?
- What rep range should I be working with?
- Is this too many exercises (I’m used to doing much fewer exercises per workout)?
- How should I adjust my diet- increase protein and decrease carbs?
Sorry for the length of the post!
Cheers
