Gained 40 lbs.... time to cut.... workout routine still okay?

[Superballer]

Background
5-11
200 lbs
21 years old
Training for aprox. 1.5 year (off and on), only been dieting and training correctly since September
Natural for at least a couple more years

Please check out my pics here: Gained 40 lbs in six months....diet, workout, advice wanted

Bulking diet I have been using for last six months: Gained 40 lbs.... Need diet advice

Carbs = 400 g, Protein = 300 g, Fat = 130 g

Morning, empty stomach cardio at 70% max heart rate for 40 minutes 5 days a week. Monday - Friday.

Monday – Chest and Triceps

Incline dumbell press 15x (warm-up), 10x, 8x, 6x
Dips (elbows out, leaning forward, weighted) 12x, 10x, 8x, 8x
Flat bench (Barbell or DB) 10x, 8x, 6x
Decline DB press 10x, 8x, 6x

Triceps
Close Grip Flat Bench 10x 8x 6x
Skullcrushers 10x 8x 6x
French Presses 10x 8x 6x

Alternate with this every two weeks:
Flat bench 10x, 10x, 10x (failure on 3rd set)
Incline 10x, 8x, 6x, one last set with 40 lbs lighter until failure
DBell flat presses 15x, 12x, 10x
Dips 15x, 12x, 12x

Triceps
Skullcrushers 10x 8x 6x
Close Grip Flat Bench 10x 8x 6x
Rope extensions (using 90 degree angle bent bar not the rope) 10x 8x 6x

Tuesday - Off weight training

Wednesday - Legs

Alternate each routine every 2 weeks

Flexor
Squats x 4
Short lunges x 2 for quads
Deep long lunges x 2 for glutes
(Leg extensions x 2)
SLDL x 4
(Ham curls x 3)

zapp
Squats...7 sets. (2 being warm up)
Leg Press.....4 sets
Leg Extentions....8 sets. (last 3 being single leg)
Leg Curls...5 sets
Stiff Legged Dead Lifts...4 sets

Chest6
Squats: 4 sets 15, 12, 12, 8
Leg press: 4 sets 20, 20, 15, 15
Stiff legged deadlifts: 4 sets of 10
Ham curls

SwoleCat’s Routine


Thursday - Off weight training

Friday - Back and Biceps, Deltoids and Traps

Deadlift 12x 10x 8x
Wide Overhand Chin-Up 8x 8x 8x
Barbell or DB Bentover Rows 10x, 8x, 6x
T-Bar rows 10x, 8x, 6x

Bicep
Hammer Curls 10x, 8x, 6x
Barbell Curls 10x, 8x, 6x

Alternate every 2 weeks
Deadlift 12x 10x 8x
narrow overhand chins 8x 8x 8x
Wide Overhand Chins (or pulldowns) 8x 8x 8x
One arm dumbbell rows 10x, 8x, 6x

Bicep
Barbell Curls using EZ curl bar 10x, 8x, 6x
Inclined supinating Dumbell Curls 10x, 8x, 6x

Military Press (DB or BB alternate weekly) 10x 8x 6x
Lateral Raises 10x 8x 6x

BB shrugs 10x, 8x, 6x
DB shrugs 10x, 8x, 6x

Sat off completely

Sun Off completely

Every other Day:
Calves 20x 20x 20x
Abs


Sorry it's so long. I just tried to be as thorough as possible because I want to start keeping a log.

All suggestions welcome.

[novastepp]

i think with a proper diet you will see some great results. maybe a diet with high protein moderate carbs and moderate fats, with your carbs centralized around your workouts. if you keep your calorie level at the maintanence mark you should see great results in conjunction with your cardio and workout schedule...i am not going to say much about your routine in terms of corrections because you alone know what will work best for you, and i think it is solid. i think you will be one of the more successful guys on this forum because you put forth a lot of effort in planning...if you attack just as hard nothing will stop you. i'm looking forward to keeping up with you in your log. good luck

[~fuelforfire~]

Routine is fine, its your diet that you mostly have to focus on when cutting.

[Superballer]

Hey, thanks Nova.... I really appreciate the feedback... Feels good to get some encouragement....

And fuel for fire, thanks for checking it over.... I agree diet is key...

anybody else with any corrections feel free to add. Although the workout should be pretty solid, as I had you bros check it out a few months ago when I began utilizing it.

One question is: Do you think three days of weights is sufficient per week? I feel so lazy, but it really works better with my school schedule this way...

[needmorestrength]

yea I would hit up the cutting sticky.. remember to cut the carbs later in the day, this is most important for me!!! I would personally seperate shoulder though bud!!

[Superballer]

Yeah... shoulder and traps were a seperate day before.... I'll try throwing them in on saturday.... thanks for the advice

[1buffsob]

yea I would hit up the cutting sticky.. remember to cut the carbs later in the day, this is most important for me!!! I would personally seperate shoulder though bud!!

I agree with needmorestrength. IMHO, shoulders should be seperated. I feel shoulders will make or break the look of a bodybuilder. Looks pretty solid though. No need to change anything until you see certain body parts lagging. Good luck.

1buffsob

[sonar1234]

i think with a proper diet you will see some great results. maybe a diet with high protein moderate carbs and moderate fats, with your carbs centralized around your workouts. if you keep your calorie level at the maintanence mark you should see great results in conjunction with your cardio and workout schedule...i am not going to say much about your routine in terms of corrections because you alone know what will work best for you, and i think it is solid. i think you will be one of the more successful guys on this forum because you put forth a lot of effort in planning...if you attack just as hard nothing will stop you. i'm looking forward to keeping up with you in your log. good luck

Thats some great advise.

[Superballer]

^^^^^^Thanks I agree, I tried to set up my new cutting diet accordingly.

Only part I was hung up on was what to put my calories at....

Using the Harris Benedict Equation:

My BMR is 2027.29 multiplied by

1.55, If you are moderatetely active (moderate exercise/sports 3-5 days/week) = 3141 calories for maintanance...


Assuming I am lightly active (light exercise/sports 1-3 days/week) =
1.375 * BMR of 2027 = 2787 calories for maintanance.

Either way both of these calculations show that my current cutting diet (Cutting diet together please critique) is WAY too low in calories, if I am shooting for maintanance.

However, going by the cutting sticky (where the sample diet is for someone of almost exactly my stats), my calories in my current cutting diet are still on the high side... this is where I get a little confused.

Nova or Sonar, any comments?

[novastepp]

^^^^^^Thanks I agree, I tried to set up my new cutting diet accordingly.

Only part I was hung up on was what to put my calories at....

Using the Harris Benedict Equation:

My BMR is 2027.29 multiplied by

1.55, If you are moderatetely active (moderate exercise/sports 3-5 days/week) = 3141 calories for maintanance...


Assuming I am lightly active (light exercise/sports 1-3 days/week) =
1.375 * BMR of 2027 = 2787 calories for maintanance.

Either way both of these calculations show that my current cutting diet (Cutting diet together please critique) is WAY too low in calories, if I am shooting for maintanance.

However, going by the cutting sticky (where the sample diet is for someone of almost exactly my stats), my calories in my current cutting diet are still on the high side... this is where I get a little confused.

Nova or Sonar, any comments?

well my friend moderate exercise is considered things like sweeping your carpets, walking from a parking lot to a store and back to your car...not crap. and with your schedule you will be in fat burning mode a whole lot with weights and cardio combined. you're basically 6 foot 200 pounds you aren't no puppy man. i would bet that if you started about 3000 cals a day you should be able to see results and remember, with fat loss slow and steady is a good thing, you don't want to lose that frame you have already built. if you aren't seeing results after a few weeks in the mirror or if you havent lost about 5 pounds in a month, maybe lower the cals a little more.

[Superballer]

Perfect.... that is exactly what I was looking for.

I'm more afraid of losing what little meat I have on my bones than just being fat.

I will adjust my macros accordingly. Thanks again.