02-18-2003, 02:41 PM #1Junior Member
- Join Date
- Jan 2002
Help! First attempt at cutting: Workout and Diet included....
Hey guys, finally attempting to REALLY cut for the first time this year.
I am currently at 6’ 207 (@ 12% bodyfat) and would like to cut while losing as little LBM as possible(don’t we all want that).
Here is the workout schedule I will be trying out for the first time:
(dropping from a 5 day split w/ one bodypart per day to this)
1. BB Rows: 3 sets
2. Side laterals: 3 sets
3. Lat pulldowns: 3 sets
4. Rear laterals: 3 sets
5. Low rows: 3 sets
6. BB Shrugs: 4-5 sets(respond better to higher volume for traps)
1. Incline DB: 3 sets
2. Shoulder press: 3 sets
3. Flat DB: 3 sets
4. Front raise or upright row: 3 sets
5. Decline BB: 3 sets
W: Off-cardio @ 30 mins
1. BB Curl: 3 sets
2. Ham curls: 3 sets
3. Preachers: 3 sets
4. Ham raises: 3sets
5. Seated incline curls: 3 sets
1. Closegrips: 3 sets
2. Squats: 3 sets
3. Overhead ext w/ DB: 3 sets
4. Leg ext: 3 sets
5. Pressdowns: 3 sets
6. Hack squat: 2 sets
7. Calf raises: 4-5 sets
Sat and Sun: Off-cardio @ 30 mins.
***Too much volume??? What would you add/cutout???
B-fast: 4 eggs(2 w/yolk, 2 w/o yolk), 1 Multi vitamin & 1 ECA.
Snack: Protein shake(50 g) w/ creatine, glutamine, and flax. Mixed with 1 ½ cups of 1% milk.
Lunch: 2 Chicken breast/2 small steaks w/ small baked potato, 2 Jello cups, 1 ECA.
Snack: 2 Light&Fit yogurts, ½ cup of peanuts/cashews.
After WO: Protein shake(50 g) w/creatine, glutamine, and flax. Mixed w/ 1 ½ cups of 1% milk. Also Carb shake(50g) mixed w/ juice.
Dinner: 2 Chicken breast/2 small steaks w/ 1 cup brown rice, 1 ECA.
Snack: Protein bar(32 g). (Possible ½ can tuna w/ light mayo also)
Will take one cheat day during weekends.....
****Any suggestions??? Additions/takeouts???
Thanks in advance, Stan
02-18-2003, 04:39 PM #2
Your post workout needs work. Use high gi carbs with protein, also no fats to slow insulin response.
Also, ditch the yogurt and sub for cottage cheese to get some casein (more protein)
I would add carbs from oats (1C dry) in the morning, and leave the 1C rice. Total should be around 100-150g if you wanna low carb.
Sub flax somewhere else in diet, perhaps during dinner.
02-18-2003, 04:52 PM #3Junior Member
- Join Date
- Jan 2002
Thanks for the response.
I will move the flax around.
Concerning the yogurt, I don't do cottage cheese. Any alternatives???
Users Browsing this Thread
There are currently 1 users browsing this thread. (0 members and 1 guests)