Cutting

[Beastdefire]

How do you guys cut? I've been bulking for the past few months and am going to cut starting in April. I've been thinking about biking for ~30 minutes when I wake up, running for ~30 minutes at night, and consuming about 500 calories less than my BMR.

Edit: What diet would you suggest while cutting? E.g. A few protein shakes and 1-2 small meals?

[Tango_Oscar]

PM iTango|tom on irc :)

[Soap]

Don't mix Protein and Starch as it takes longer to digest.

[Steroids]

cutting is all about cardio/diet. a BALANCED diet is the key. protein shakes are rarely needed.

if your concerned about muscle loss whilst toning down, then stick to low intensity cardio.

[FearMy Def]

whats cutting in working out bodybuilding language?

[Omni]

Fast intense circut workouts.  Work on your form with your lifting, with lighter weights.  Try to stick to just burnouts when it comes to lifting.

Abs every other day.

Run a mile after your workout.

On break days, do cardio.

Eat well, mostly protein meals.  Eat 5-7 times a day of small cut portions.

Easy as that.

[Toolshed]

Take a good pre work out and go jogging or biking so you burn more calories.... Protein makes your gain weight but you also need to replenish your muscles. also jog with some light weights in your hands itll make your arms strong

[S 6 I 6 N 6]

Take a fat burner like Oxy Elite Pro. 1 in the morning 30 minutes before you eat, 2 30 minutes before you preworkout meal.

Cardio.

Eat under your maintenance.

Eat CLEAN.

[I Meleed I]

Got this from /fit/ -

When you start getting fat:

10 x bw in lbs = daily cals on rest days

12 xbw in lbs = daily cals on training days

(note, you can go a couple hundred cals less on each day, IF you up your protein to the upper limit of the formula below, remember, as calories go down, protein MUST go up)

protein = 1-1.5g/lb of bodyweight, no exceptions. I find casein protein is extremely satiating, more so than meat/eggs/whey etc, so one of my meals will be a big casein shake

weights 3 times a week, reduced volume but most importantly keep the weight on the bar

ABA, BAB (mon,wed,friday)

For your A workouts do something like :

Bench 3x5

Squats 3x5

Yates Row3x5

and B days:

Snatch grip deadlifts 3x5

Weighted Chins 3 X 5

Shoulder press 3x5

You’re not going to be growing on a cut and your recovery will be a lot slower in a calorie deficit so cut back the volume massively. Light weights + higher reps to burn fat is bullshit, great, you’ll burn a few more calories (not much to make it worthwhile) but your muscles will have no impetus to stay if you’re not lifting heavy shit

Cardio : Completely optional

2, 1 hour sessions of LISS (I like an incline treadmill, walk briskly for an 45 minutes in the morning) , or even better, a sport..wouldn’t do sports fasted though

[S 6 I 6 N 6]

ABA, BAB (mon,wed,friday)

For your A workouts do something like :

Bench 3x5

Squats 3x5

Yates Row3x5

and B days:

Snatch grip deadlifts 3x5

Weighted Chins 3 X 5

Shoulder press 3x5

What? NO!

3x5 and 5x5 workouts are for mass routines, not cutting.

High reps, low weight.

[Tango_Oscar]

ABA, BAB (mon,wed,friday)

For your A workouts do something like :

Bench 3x5

Squats 3x5

Yates Row3x5

and B days:

Snatch grip deadlifts 3x5

Weighted Chins 3 X 5

Shoulder press 3x5

What? NO!

3x5 and 5x5 workouts are for mass routines, not cutting.

High reps, low weight.

High reps are a myth, thats like saying do it 10000 times with no weight (Cardio). You lift as heavy as you can because then you're body thinks 'fuck me, i need to keep my muscle!!'

[S 6 I 6 N 6]

I would not tell anyone to do 10,000 reps. 12-15 at most.

I'm currently in a cutting phase and high reps may be classified as a myth, but it has definitely worked for me.

I always take my multi and lift heavy when i'm bulking. 5x5 is the way to go.

[Steroids]

its not a myth.

the general and proven reps are more or less - 2-6 for strength, 8-12 for muscle building, 12-16 for cutting.

find me a poppular cutting routine where people do less than 8 reps.

[S 6 I 6 N 6]

find me a poppular cutting routine where people do less than 8 reps.

^

[Shut Up Kid]

wtf is coming someone explain workout lingo please

[I Meleed I]

ABA, BAB (mon,wed,friday)

For your A workouts do something like :

Bench 3x5

Squats 3x5

Yates Row3x5

and B days:

Snatch grip deadlifts 3x5

Weighted Chins 3 X 5

Shoulder press 3x5

What? NO!

3x5 and 5x5 workouts are for mass routines, not cutting.

High reps, low weight.

Posted it more for the calorie intake as opposed to the routine, it was a direct copy & paste from a fitness forum that aside it is a myth - you can use low reps/heavy weight to accomplish muscle toning or muscle bulking in a training program, diet causes the body to respond to the stimulus accordingly.

[Kody]

the fuck tango.. i thought steroids said you knew what you were talking about?

if your trying to cut weight bro you need reps and lots of em.. high intensity training with low rest in between sets. if i were you i would even consider doing super sets and drop sets. a month back i went on a phase workout from flex magazine and the first 2 weeks consisted purely of 20 rep exercises.. the occasional super set thrown in.. i enjoyed the change of pace and was sore as fuck for those 2 weeks.

[Kody]

the fuck tango..

if your trying to cut weight bro you need reps and lots of em.. high intensity training with low rest in between sets. if i were you i would even consider doing super sets and drop sets. a month back i went on a phase workout from flex magazine and the first 2 weeks consisted purely of 20 rep exercises.. the occasional super set thrown in.. i enjoyed the change of pace and was sore as fuck for those 2 weeks.

[I Meleed I]

the fuck tango..

if your trying to cut weight bro you need reps and lots of em.. high intensity training with low rest in between sets. if i were you i would even consider doing super sets and drop sets. a month back i went on a phase workout from flex magazine and the first 2 weeks consisted purely of 20 rep exercises.. the occasional super set thrown in.. i enjoyed the change of pace and was sore as fuck for those 2 weeks.

High intensity training on a deficit?  Surely that would cause you to be fatigued?

[Kody]

yeah i was skeptic too. you should look it up if you can find it.. i couldn't find the program on the internet only in the flex magazine.. its a 5 phase 10 week program.