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11-07-2010, 05:44 PM #1
First real cut - Need lots of advice
Okay so here's the current stats
22 years old
5'8
180 lbs
15-16% bodyfat
I Have tried to diet and get a lower bodyfat several times, I just cant get it right.
Im assuming my dieting fails because I under estimate the amount of calories my body needs to efficiently lose weight and still have energy.
Before i go ahead and try to post a diet up, Can anyone tell me the amount of calories I should be taking in?
I have a very stationary job, sitting for the majority of the day.
I workout 4-5 times per week.
my plan for working out during this cut is to focus on compound movements, not so much isolating the smaller muscles. (is this okay?)
for example -
Monday - chest:
Flat bench - 3x8
Incline dumbell press - 3x8
Dips untill failure x 3
Cardio after workout (30 mins) medium intensity
Tuesday - off (cardio 30 minutes) abs
Wednesday - Legs:
Squats 5x8
Leg press 3x8
leg curls 3x8
Calf raises 3x8
Thursday - off (cardio 30 minutes) Biceps/Triceps
Friday - Back:
Deadlift - 5x8
Lat pulldown - 3x8
Rows - 3x8
abs/core
Cardio 30 mins
Saturday - Off
Sunday - Cardio 1 hour medium-low intensity / Delts
thanks in advance I look forward to getting this going, of course there will be pictures along the way.Last edited by FirstTimeRage; 11-08-2010 at 05:19 PM.
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