Top cutting program?

[iggy]

Howdy everyone.
I've been trying to cut my bfp down significantly for the summer.
M
19
5'7 190lbs
18%bf
The thing is, i'm skeptical i might be overtraining.
I've been working out six days per week with a bodybuilding like split.
M - Chest/Bis
T - Shoulders
W - Back
TH - Tris/Bis
F - Legs
S - Running/Hard Abs
Abs everyday
I've been doing 5 exercises per muscle everytime i train them.
Cleans, Deadlifts, Rows, Squats, Benching with different training methods every week. Kind of like the Weider training method.

My cousin and i have been running 15 minutes before we work out, and then taking nano vapor afterward the warmup and lifting for 1-2 hrs. Then afterwards we run for 45 mins to an hour.
We ran 7 miles a few times last week. And swam laps for an hour once.

I'm taking in about 240gs of protein per day.
Usually my meals consist of something like this
11am - Instant Oatmeal /w skipps pb and berries, or Fiber One/Kashi Cereal with 2 or 3 eggs with one slice of whole grain toast with pb
1pm - 50g shake being sipped on while i work out
330pm - 1 can albacore tuna /w olive oil and celery, activia yogurt, 1 cup green beans or spinach
6pm - grilled chicken breast, yogurt, spinach or green beans
8pm - smoothie with strawberries, allnatural pb, 24g protein powder, yogurt, skim milk
10pm - 50g protein shake i sip on for an hour

my diet is something of that sort.


I was just wondered if the Bill Star split would be better for cutting, or if this traditional bb split is better off from me. The bill star 3 day split worked great for me a few years ago. but i feel as if 3 days isn't enough to work out.
Will post pictures when i decide my new gameplan and i make a journal.
thank you

 

[highlander555]

Holy cow... I'm going to go with over training on that one. First off, chances are real good that if you're excersizing for over an hour, you're over training. After around sixty minutes your body starts eating away at your muscle just to produce energy to keep you going (catabolism= bad hormones start being produced).
I'd recommend trying to limit your lifting to four days a week, and try to do your cardio on the days you don't lift.
I'd also up your carbs slightly. I understand your trying to cut fat, but to a certain point, your body isn't going to be able to produce quality work during your workouts without some more carbs for energy (i.e. poor workouts).
You may want to try doing your cardio in the mourning on an empty stomache. Theory goes that with your body in a glucose deprived state (like when you haven't eaten all night), your body will be forced to burn fat as an energy source. You may lose some muscle mass with this, but you're going to do that with any cutting program.

 

[Captain FT]

Given that your 19 i'm assuming you're off for the summer. The first meal being at 11am seems really late. If you're set working out at 1pm, try doing this.

8am - wake up take 1 scoop of whey for 24g then do 30-40min cardio
11am - eggs/oats
1pm - pre-workout whatever you take
3:30-4pm - post workout should be big meal or supplement 60g protien 50+g carbs (at 19 you can get away with it even if your are trying to cut i think keep the carbs clean like oats or brown rice or a myoplex something along those lines)
6pm-10pm - looks pretty good, i would probably cut out the smoothie.

I don't know if you use milk or water for your shakes, but if you are trying to lean up use water. Also don't consume any starches after 6pm, it looks like you were doing that anyway but I thought I would mention it.

 

[highlander555]

I'd agree with tdooml. If you are going to do cardio and lifting on the same day, at least break it up into two diffrent sessions, not one long marathon session.

 

[EarthRider]

Hit cardio works real well for cutting fat, and not loosing as much muscle. There is more info on this web site about hit, but here is the brief version.

for 20 minute intervals

1 minute high intensity
1 minute low intensity

Like on a treadmeal or bike or what ever you like to use. I use to do a lot of this stuff before football season

 

[EarthRider]

+1 to the overtraining also. Calm down bro.

 

[iggy]

yeah. im just used to the bodybuilders at my gym preaching their 5 day splits upon us youngins. But do you think the five day split wouldn't be as good as bill stars 5x5 routine on a 3 or 4 day split with cardio on off days.

 

[Captain FT]

yeah. im just used to the bodybuilders at my gym preaching their 5 day splits upon us youngins. But do you think the five day split wouldn't be as good as bill stars 5x5 routine on a 3 or 4 day split with cardio on off days.

Are any of those bodybuilders at your gym 19? It doesn't seem like that long ago that I was 19 (now 31) and from the age of 16-23 I was in the gym non-stop. Then you finish school and start working and meet a girl that you want to marry, before you know it all your focus that was once on the gym and looking good has moved to your career.

From age 23-29 I hardly went to the gym. After looking at our wedding pictures i decided to make some life changes again and now the gym is a top priority (knocking World of Warcraft off the chart completely, lol).

My advice is be consistent and be patient. Looking at your original post you have the right attitude and approach to training and nutrition, just give it time. Listen to what everyone in the gym has to say and learn from it, but also realize everyone is different both in their goals and genetics, so it might not always be the right thing for you.

Its easy to look at bodybuilders in your gym and want to be like them, I know, I was there once too. When I was 20 and 21 I had the privilege to work for and train with Kevin Leverone at his gym here in MD. It wasn't until I stopped working and training there that I realized I was comparing myself to all the wrong people.

Anyway, enough of my rambling. If you are trying to get lean you can probably cut back the 5 exercises per muscle group to 3 and continue doing the cardio, everything else looks good bro.

 

[highlander555]

Anyway, enough of my rambling. If you are trying to get lean you can probably cut back the 5 exercises per muscle group to 3 and continue doing the cardio, everything else looks good bro.

+1
I think a lot of people in the gym who are trying to do a typical "bodybuilders" routine would see much better benifits from bill stars 5x5 routine .

 

[iggy]

yeah i agree. everyone has different genetics and develops at different rates. i believe im going to switch up to another 5x5 8 or 12 week routine in the next few weeks.