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)
M: Pull
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)
T: Push
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
6. Abs
W: Off-cardio @ 30 mins
Th: Pull
1. BB Curl: 3 sets
2. Ham curls: 3 sets
3. Preachers: 3 sets
4. Ham raises: 3sets
5. Seated incline curls: 3 sets
6. Abs
F: Push
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???
Diet layout:
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
