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  1. #1
    RebelMan's Avatar
    RebelMan is offline Junior Member
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    Is my workout right for getting cut??

    Monday -- Chest Bis Abs Cardio

    Flat Bench - 4sets 12,10,8,6
    Incline - 3sets 12,10,8
    Decline - 3sets 12,10,8
    Pec Deck 3sets
    Cable Crossover 3sets
    Hammer Strength Preacher Curls 3sets
    Hammer Curls 3 sets
    Incline Curls 3sets
    Straightbar Curls 3sets
    Abs
    20-30 mins of Cardio

    Tuesday -- Back Cardio

    Bentover Rows 3sets
    Hammer Strength Pulldowns 3sets
    Pulldowns 3sets
    Seated Rows 3sets
    Back Extensions 3 sets
    20-30 min of Cardio

    Wed -- Legs Cardio

    Squats 3sets 12,10,8
    Lunges 3 sets 12,10,8
    Calf Press 3 sets
    Leg Extensions 3 sets
    Leg Curls 3 sets
    Abs
    10-20 mins of Cardio

    Thursday -- Shoulders

    Hammer Strenght Press 3sets
    Dumbell Press 3sets
    Front Raises 3 sets
    Side Raises 3sets
    Rear 3sets
    Shrugs 4sets

    Friday Same as Mondays workout
    Take Saturday and Sunday off

    I really do not have a set diet and I know that is where my problem is so if anybody has any suggestions about that let me know.

  2. #2
    RebelMan's Avatar
    RebelMan is offline Junior Member
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    I am 19 yrs old. 5'9" and 190lbs

  3. #3
    ripped_82's Avatar
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    I would throw in some super sets. Also your diet is what gets you shredded. I would also suggest that you limit your rest period between sets since that will keep your heart rate elevated= bur more fat! 30-60sec max. It takes a little while getting used, and your strength will decrease, however, it will rip you up. This is what I do when cutting for summer season. With diet and this routine I get down to 5-6%bf, 6'0, 180

  4. #4
    RebelMan's Avatar
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    do you have any suggestions on protein/carb/fat/cal intake??

  5. #5
    DevilsDeity's Avatar
    DevilsDeity is offline Anabolic Member
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    do all your exercises 4 sets
    10 min rep idealy in the 12-15 rep range

    knock 5-10lbs off your weight in order to get the higher reps


    i agree w/ ripped_82 diet is key

  6. #6
    ripped_82's Avatar
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    There is no doubt that in order to rip up you must decrease your carb and calorie intake. The trick is doing this without loosing muscle. I would start off by lowering your calories slowly. If you do this drastically in one day you will feel like crap and loose muscle faster then you put it on. You need carbohydrates in your diet weather bulking or cutting, but when cutting its the types of carbs you eat and when you eat them. I would suggest that you stick with low glycemic carbs througout the day, these types of carbs are burned off as energy much easier by the body due to how slowly they absorb. This means you will not gain as much fat off of them. High glycemic carbs should be still consumed immediately after workouts to restore glycogen levels. After 5pm I would try to take out as much carbs as possible since your metabolism is slower at night and your not as active so carbs have a much greater chanve of storring as fat. Protein should bu very high on this type of diet in order to prevent catabolic phases throughout the day. This means at your weight I would consume 40grams of protein every 3hrs 5-6 times per day. On this type of diet it is strongly recommende that you eat 5-6 small meals per day in order to regulate your blood sugar levels, prevent catabolic phases, and to burn as much cal, carb, and fat as possible. I would also sugget that you begin to train on an empty stomach since your body will use the fat you have stored in your body as its fuel source. When doing cardio ruo around 60% of your maximum heart rate. At this rate you will burn fat, and not muscle. Do this for 1 month and you will lean out a LOT!!

  7. #7
    xenithon is offline Member
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    i have a very similar stats + goal (lose fat, maintain muscle). ripped_82 - i have got the protein sorted out now great, but i am still a bit unsure about carb intake. my plan for carbs is having about 125g/day. all of those are low GI carbs (mainly oats, veges, wholeweat products etc.). only directly after workout I would take in 25g of high GI carbs of which about half is dextrose and the other half matodextrin - for glycogen replenishment. how does that sound? (amount + structure) any changes u suggest?

    thanks a million!

  8. #8
    RebelMan's Avatar
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    Thanks ripped_82 that helped me out on what type of carbs to have and when to have them..

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