training help

[Kris923]

hello guys, am currently on a cutting cycle of winnie an EQ, am doing cardio almost 6 times a week, and working out those same days. I've heard that working out that much is not that good, could someone help me on a workout routine to maximinze my cycle and my gains.

Normal routine

day
1. chest, shoulders, abs
2. bi's, tris, calfs
3. back, abs

each of these workouts is preceded by 1.5 mile run on the threadmill. I will be incorporating legs in there this week.
any suggestions guys, thank you..

joe

 

[spatts]

If you're trying to cut, your focus will be on diet. You are training a lot more than you need to.

You should do cardio AFTER weights. You will maintain the most muscle mass if you are able to workout efficiently, while you have glycogen stores. If you deplete yourself of fuel, and THEN train, you're just not going to have as productive of a workout.

When I cut, my training stays the same and my diet changes. I also do NO cardio, as I'm not in to losing muscle (save for sprinting, which is anabolic).

What are you eating?

 

[Kris923]

thank you for the reply..
my diet right now consist of brown rice, grill chicken tuna, protein , i've cut down on the white bread. if i do eat bread is whole wheat.
i've been trying to find a diet to maximize my cutting cycle, also what do you recommend as far as diet and training.
thank you
joe

 

[IHateCrunches]

joe how do you have 500+ posts in a matter of 2 months lol. I have been considering myself on the comp way too much lately now that i have been writing on Elitefitness and i dont even have 100.

 

[Kris923]

i hate you, i dont even have that many, i signed up for platinum membership and for some reason it said 500 posts,, must be some kind of mistake,, as you can tell from my question, i dont know much. and do a search for my name you will see that i only have posted about 20 messages..
but can someone help with the lifting question..

lol
thanks

joe

 

[spatts]

Joe, you get 500 gratuitous posts when you sign up for plat. On the other hand, I would have just over 20,000 posts if not for losing 5K in server mishaps, so that's about 830 a month. lol

Back to training, here's what worked for me when I was cutting:

Weights alternating heavy one week and moderate the next, for example:

Monday: legs
Tusday: back and rear delt
Wednesday: off
Thursday: Chest and tri's
Friday: shoulders and bis
Saturday: abs

On, for example Thursday, do shoulders light and bis heavy (start with the heavy) and then the next week shoulders heavy and bi's light. Heavy being about 90% of max and light being about 60% of max.

Cardio 5-7 days a week max (start with 3 non-training days) first thing in the morning, empty stomach, OR AFTER WEIGHTS. My longer sessions were of moderate intensity, moderate speed, longer duration: walk up hill at 15% grade, 2.5 mph, for 60 min...point being, keep the heart rate between 135-140. I added a second cardio session in the evenings, 20-30 min, and straight protein after that, but only if one session and a clean diet aren't cutting it. At least two of my 3 weekly sessions were HIIT Sprints on an eliptical or track. The key is to leave ammunition in the tank. Start with no cardio, when you stall add a few days, then a few more. When I get down around 10% I have to do moderate/long cardio in the AM and sprint in the PM. I used no AAS/AS or thermos to do this, and had success with the 3 times I used it.

My cutting diet looked like this:

http://www.asylum-strength.com/spat-cutting.htm

You would have to alter the times by when you train, and cycle the carbs 3 days low (.5g/kg body weight) and 2 days high (2.0g/kg body weight), or high on training days and low on non training days. You would also need to adjust for YOUR BMR. The diet in the link represents the 100g CHO median; this means that low days were around 50g CHO and high days were 150-200g CHO. Almost all starchy carbs pre-workout, and fibrous after.

1Kg = 2.2046 lbs

Remember when figuring the carb intake to subtract out the fiber. For example: 2/3 cups green beans has 7g CHO, and 4g fiber, then your total CHO is only 3g.

 

[IronLion]

hey there, check the training sticky at the top of the page and pick out a routine that you feel suits you're particular needs....for you I would recommend 5x5 or hst. The cutting is entirely diet oriented. You should be following a ckd type diet for best results with the anabolics. Look at the stickies in the diet forum. Stickies are the threads that appear at the top of the page and contain valuable info...not being sarcastic, I just didn't know how much you knew about the boards.

 

[Kris923]

thanks for the replies guys,,

will keep you posted on results