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Thread: FASTED TRAINING........for cutting......tremendous results

  1. #1
    MACKATTACK1's Avatar
    MACKATTACK1 is offline Junior Member
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    FASTED TRAINING........for cutting......tremendous results

    I started for the first time in my life, Fasted training.....


    I am using a high rep, low rest time, type of training. Workout split is listed below.


    I have noticed inside of two weeks of training, a body composition change within that short period of time. Now I will say my lifts aren't as strong and my stamina is somewhat limited compared to a fed training session.

    I am definitely a big advocate for this type of training in a fasted state if you are trying to cut. Once again this isn't for building mass. I have noticed with my proper macro split I have maintained the muscle I have and if anything, I have noticed some more "fullness" and my body responding more to meals and carbs.

    I start my Test E and Proviron cycle in another 2 weeks. I may carry this into the cycle for the first 4 weeks and change to a more lean bulk style lifting split. I will report back once I begin the cycle.

    Overall I have done all types of training over many many years, HIIT, LISS, HIT, morning fasted cardio and fed afternoon lifts, you get the idea but this type of training is on another level.

    If you are lifting for 2 hours in a gym, this isn't for you......I just wanted to give feedback to you guys....







    WORKOUT SPLIT:


    Day 1 Leg and Abs

    10 Minutes LISS Stairmaster

    1. LEG Extension and Leg Curl 3 Sets 15-20 reps
    10 Crunches during 30 second rest
    2. SQUATS - 4 sets 15-20 reps. 10 air squats during rest. 1 minute rest
    3. HIGH Wide stance Leg press 4 sets, 15-20 reps. 5-10 burpees during , 1 minute rest.
    4. CLOSE Narrow stance Hack Squat. 3 sets 15-20 reps. Last set strip set and then no weight to failure
    5. SEATED or standing calf raises. 5 sets 15-20 reps, 30 second rest
    6. 25 MINUTES LISS Incline treadmill


    Day 2 UPPER BODY PUSH

    1. PEC Deck 3 sets 12-15 reps, 5-10 push-ups during rest 30 seconds
    2. FLAT barbell- 4 sets 8-12 reps, 1 minute rest, 10-15 crunchies during rest,
    3. HAMMER strength military press - 4 sets, 8-12 reps, last set, drop set to failure, 1 minute rest
    4. DIPS and Push ups - 3 sets, as many as possible each set - 1 minute rest
    5. ALTERNATING dumbbell lateral raises. 3 Sets 8-12 reps, 10-15 reps with no weight during rest. 30 second rest
    6. ALTERNATING Front Raise. 3 Sets 8-12, 10-15 reps no weight during 30 second rest
    7. VGRIP Pressdown. 4 sets 8-12 reps, 30 second rest. Last set drop set to failure
    8. CABLE kick back - 3 sets 8-12 reps. NO REST
    9. 30 mins LISS on incline treadmill



    DAY 3: UPPER BODY PULL

    1. REVERSE peck deck - 3 sets, 1215 reps, 30 seconds rest, last set is a drop set to failure
    2. WIDE grip lat pull down - 3 sets 12-15 reps, 2-3 second count at full contraction. 30 second rest
    3. DUMBELL pullover compound set with dumbell row. 3 sets of 12. -15 reps, 1 minute rest.
    4. TBAR Row - 4 sets of 8-12 reps. Last set is a drop set to failure. 1 minute rest
    5. CLOSE grip cable row - 3 sets of 8-12 reps. 30 second rest, 2-3 sec count on each rep hold. Last set is a drop set to failure
    6. SMITH machine shrug- 4 sets of 8-12 reps. Last set drop set to failure. 30 second rest. 45s
    7. ALTERNATING dumbell curl compound set with hammer curl 4 sets of 12-15 reps. 30 second rest. 3-5 second holds of bicep during rest period. 15/10lb
    8. SINGLE arm dumbell wrist curl - 3 sets of 12-15 reps, ZERO REST,
    9. 20 minutes of LISS on the incline treadmill.


    DAY 4: Lower body circuits

    CIRCUT 1- 4 Sets
    1. Stationary Lunges 10 reps
    2. Front squat 10 reps
    3. Sissy squat 15 reps 1 minute rest

    CIRCUT 2- 4 Sets
    1. Leg extension 25 reps
    2. Box jump 10 jumps
    3. Jefferson squat 10 reps
    4. Dumbell Stiff Leg deadlifts 10 reps. 1 minute rest

    CIRCUT 3 - 4 Sets
    1. Standing calf raises 10 reps
    2. Farmers walk 10 steps per leg. 30 second rest

    20 mins LISS cardio on the incline treadmill



    DAY 5: UPPER BODY CIRCUITS

    CIRCUT 1 - 4 Sets
    1. Pull ups to failure
    2. Barbell row 10 reps
    3. 2 arm dumbell row 10 reps
    4. Dumbell Shrug 15 reps
    1 minute rest

    CIRCUT 2 - 4 Sets
    1. 2 arm dumbell lateral raise 10 reps
    2. Flat dumbell press 10 reps
    3. Flat dumbell fly 15 reps
    4. Push ups to failure
    1 minute rest

    CIRCUT 3 - 4 Sets
    1. Dips to failure
    2. Upright row 15 reps 40
    3. Barbell Curl 10 reps 40
    4. 2 arm dumbell kickback 10 reps 25
    1 minute rest

    25 Minutes LISS cardio on incline treadmill

  2. #2
    GearHeaded's Avatar
    GearHeaded is online now Knowledgeable Member
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    mack , thank you for taking the time to share your training split . a lot of us have a lot to learn by looking at diff splits , and really the best split you can do is something diff then what you have been routinely doing

    how did you come about putting this together ?

  3. #3
    MACKATTACK1's Avatar
    MACKATTACK1 is offline Junior Member
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    Quote Originally Posted by GearHeaded View Post
    mack , thank you for taking the time to share your training split . a lot of us have a lot to learn by looking at diff splits , and really the best split you can do is something diff then what you have been routinely doing

    how did you come about putting this together ?
    I actually got it from a fitness coach. I started looking for cutting programs with protocols that were different from my normal routines. I have started to research for proven programs honestly. I am pondering trying FST7 Hany Rambods protocol eventually too.

  4. #4
    Clove1234 is online now Associate Member
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    Love giving differnent stuff a try. Problem is, I’m addicticted to heavy compounds.

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