Hi all,

Been reading the forums for a while and have made the decision to start a cutting plan in order to shift some excess fat and weight from my body.

I would like some advice as to how much whey protein I should be taking, what food to be eating and what training to do in order to achieve my goals.

I am currently 5' 11" and weigh 14st but do not know by bf%.

Many thanks in advance

ORIGINAL: AdzC

Hi all,

Been reading the forums for a while and have made the decision to start a cutting plan in order to shift some excess fat and weight from my body.

I would like some advice as to how much whey protein I should be taking, what food to be eating and what training to do in order to achieve my goals.

I am currently 5' 11" and weigh 14st but do not know by bf%.

Many thanks in advance

How much whey protein SHOULD you be taking in?

It is not an essential items. 30g a day should be more than enough. Maybe 60g if you're on the go a lot.

Training

45 mins cardio 7 days a week, either first thing in the morning, PWO or in the evening with very little carbs in your system

3-5 days weight training a week using heavy weights and a split routine


Diet

-Around 1g protein per 1lb of body weight
-Carbs used only to fuel intense exercise and replenish glycogen
-Only low GI carbs to be used
-lots of fruit and veg
-6 meals a day
-protein with every meal
-start off on 2500cal a day, monitor and adjust accordingly


Also
-make sure you lose between 1 and 2lbs a week
-check yourself in the mirror regularly. Don't be too concerned with scale weight
-take progress pics
-start a journal
-don't masturbate before weight training
-don't stare at women's bottoms in the gym (they hate that)

I'm a wizard of the word, that's what you heard
And anything else is quite absurd

Make sure your in a calorie deficit by eating less/or and doing more cardio.

Keep weights heavy

Make protein at least 1g per pound of bodyweight a day.

Get your EFA's in like fish oils with overall fat about 20-25% of overall cals

plenty of fruit and veg, carbs to make up the rest of the calories, with plenty around training

-don't masturbate before weight training

don't masturbate during weight training either.

Great advice btw AlasTTTair

Thanks for the advice. Just getting my head round it all and trying to fit the new diet in with my shift work is going to take some doing.

Just to clarify with regard to the weight training. What sort of sets and reps should I be doing and at what intensity should I be lifting? I'm not after any bulk size at the moment, just to lean off and tone first.

A rep range of 12-15

More strictly 15 reps for legs in my opinion as they are enduring muscle group

Challenge yourself with the weights i.e heavy weights to keep your muscle size whilst on diet

about 60 seconds rest between sets. slightly more on compound movements such as squats, deadlifts and chest press. or strict rotation between you and your training partner to keep your heart rate up during your workouts.

Always hit that rep range of 12-15. If you absolutely fail prematurely. Drop the weight slightly and hit the remaining reps

Incorp drop sets, explosive (but controlled) movements, static movements and strict, slow negative movements
-Keep changing and keep your body guessing

Some believe in doing rep-out sets of up to 100 reps. I think its good to try now and again during concentartion excersises but I believe this ultimately works on the muscular endurance with less emphasis on the shaping, apprerance and definition of the muscle

Shoot for the moon...
Even if you miss you will still land amongst the stars.