if you're not in a big hurry, i suggest eating at maintenance on training days and only go into a small caloric deficit on rest days.
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Search this thread for "carb cycling". A very basic explanation would be to calculate your TDEE, subtract 500 calories, set your ratio of pro/carb/fat to approximately 40:40:20, reduce the maintenance carbs by 40% for 3 days and on the 4th day increase the carbs by 15% over maintenance carbs for a refeed day. Cardio 2-3 days/week. Repeat process and adjust as necessary to keep the process going.
Again, that's a very basic explanation, but it you search this thread, there are several really good posts on the subject (I think Marcus posted most/ all of them).
...or what AD posted is another way you could approach it. Both ways would maintain muscle while slowly lowering bf.
I'm 9 weeks out of my competition.Quote:
Originally Posted by AD
Thanks mate, I will give it a try.Quote:
Originally Posted by almostgone
Did back this morning and nailed it. Got up early enough to eat some oatmeal about 1.5 hours before hitting the gym. After a light warm up on the rowing machine, I felt in the zone. Promised the wife we could finish in 30 minutes and we nailed it. Pullovers went well, but close grip lat pulls were insane. I'm up 50lbs in 3 weeks. Cable rows rocked. Didn't go to failure on deadlifts (not gonna risk messing up the low back). Added some shrugs at Kel's recommendation. Failed at 6 and dropped 40lbs for 4 more perfect reps. Feeling wide and thick as fvck!
i've never competed, so i can't say from experience. but i imagine contest prep should be totally different from the usual post-bulk cut. a lot will be determined by the gear you're using. and as you get closer to the comp date, your strength will definitely decrease as you approach your target bf%
I personally like doing shrugs with shoulders and I incorporate all kinds of beyond failure methods to keep them stimulated. My main builder is BB shrugs and I will do either dropsets or rest pause. I also makes sure I contract them right high up and let them hang slightly for a second at the bottom. The drop setting gives me the most out of this exercise.
Drol can really hit your appetite and if your one of those guys who suffer this with orals then pulse the drol in future - pulsing means that you use the drol for around 10-14 days or up to were you normally start to feel a drop in appetite then you come off for around 2 weeks and repeat 10 days on 14 days off protocol or what ever protocol suits you so your appetite doesn't suffer. It really does work and you still get the full benefit out of the compound. If you cant eat its a pointless thing to do but pulsing does work and ive used it many times with drop and other orals.
Don't change your training, what built the muscle and strength will keep it. If you feel under pressure with your workouts extend the rest days and cut the volume down in the sessions. It also depends on what type of cut your doing personally I cut very slowly because I wont sacrifice any of my hard earned tissue all because I want to cut fast. Cutting fast is a big NO for me so how ever your cutting make sure you do it slowly and adjust accordingly as your body reacts to the amount of cals its having or the extra cardio.
Thanks man. Will do it slow.Quote:
Originally Posted by marcus300
Hell of a leg session this morning.
Seated extensions
Lying curls
Standing curls
Leg press
And machine squats
All done with 2 working sets with 2 drops, forced reps on leg press
Gonna walk like a spent whore for the next couple days.
thanks, Marcus. Yeah - I just go below the knee like Dorian suggests in the video. I've been having some back issues for a couple of months. Its more of the middle back and I'm almost positive that it is caused by a muscle or ligament rather than any type of spine issue. Regardless, I'm pretty cautious with back exercises. More than anything, a spine / disc injury is catastrophic to training.
Well, I got lucky and have a weekend off from work!!!! :) I had a couple of ideas for one of the projects I'm working on right now and it cut a little over 5 days off of the timeline.
Gonna finish tidying up the lifting area of my shop @ home and see how many good lifts I can get in this weekend.
Should get my TRT bw results a week from today. This old man is getting excited :lol:
Will post up a lift this evening. Going to spend a little quality time with the wife and the beasts this morning.
Good God look at Kel's avi!!
Big back yesterday and I am doing arms this morning. Shoulder is still bothering me and is restricting chest day also my lower back is tender but that isn't changing been tender for 20 yrs!!
I am 261lbs and feeling very heavy, really feeling the weight and in all honesty I need to drop some but going to maintain for a few more weeks to try and solidify some of my recent gains.
I've been working in the shop all winter and this week was the first full week I've been out in the field. It took me two days to decide that I needed to shed some weight. I'm very uncomfortable at 260- 265 and being bent over for any period of time sucks. I'm sure I can get down to 245-250 without loosing any muscle. 8 month bulk over!
I know that feeling when you're tying your shoes and calculating how many seconds of consciousness you have left. Haha.Quote:
Originally Posted by thunderthor70
Lmfao been there hahaQuote:
Originally Posted by thunderthor70
Update: I'm eating cleaner and a bit more strict but I've only been to the gym twice in 1 month. I'm dying to figure this schedule out so I can be back. Work is killin me.
You still a sidewalk cracking mother fker haz you'll find your schedule after a while, the same thing has happend to me too big change in job but finally finding my routine now
Whew!!! Got in a workout, just not the usual way. Rearranged lifting area in my shop. Stripped plates off of the Smith machine and moved it. Did the same for my hip/leg sled and moved it. Reloaded tree on leg press, moved dumbbells, moved plate trees, reloaded them, vacuumed, etc, ad infinitum, ad nauseum .....:lol:
Believe I will like the new layout. If I can walk in the morning, I'll take it for a test drive/ lift. :)