Visit 1 Rep Max Clothing - Heavy duty, high quality and stylish gym wear for the hard training athlete. Clothing designed with bodybuilders and weightlifters in mind!

Cutting diet/training routine please advise

Author
hi contrast
Senior Member
  • Total Posts : 249
  • Reward points: 3015
  • Joined: 2010/02/27 18:14:10
  • Status: offline
2011/03/10 21:26:21 (permalink)

Cutting diet/training routine please advise

Hello I am 18 years old and aiming for a 12 week cut for summer to shed hopefully 1 stone+ of bodyfat while maintaining as much muscle as possible. My plan is to keep using diet until the weight loss starts to slow then I will introduce cardio every other morning.

Stats-

Age - 18
Weight - 92kg
Height - 6"4

Bench - 100kg
Squat - 120kg
Deadlift - 120kg

Only just introduced squats and deadlifts into my workouts but im rapidly improving these.

My training routine

Monday - Shoulders

Front raise x 3
Barbell hang and clean press x 3
dumbell lateral side raise x 3
military press x 3

Tuesday - Bicep, back

Deadlift x 5
Bent over row dumbell x 3
seated row x 3
Exercise using cables where i stand facing the cables and pull towards me and end up with arms straight up either side of me (hard to explain lol) x 3

Barbell curl using E-Z x 3
close grip seated preacher curls x3
standing hammer curl x3
reverse curls using E-Z bar x 3

Wednesday - rest

Thursday - Chest , Triceps

Flat bench press x 5 ( I do flat bench work one week than incline the next, also with DB press and bench)
Cable crossovers x 3
flys x 3
close grip bench x 3
tricep dips x 3
skullcrusher x 3
cable pushdown x 3
cable forward tricep extension x 3

Friday - Legs

Squats x 5
leg press x 5
standing calf raise x 3
hamstring machine (not sure of name) x 3
isolation squats x 3
leg extension x 3

Weekend - rest

Diet

7am - 
Branflakes w 100ml semi skim milk  , Whey protein shake (1scoop), flax seed powder 10g         1tbps olive oil     - ( P - 36  .  C - 33  .  F -  18 )  ( 388 cals)

10am
2 egg         +             2 white fish
 ( P  - 34  .   C -  0  . F -  12) (250 cals)

11am- 1 slice wholemeal bread , beef jerky
(P - 29.  C - 17. F -  4  )  (221 cals)

1pm - 100g chicken breast  / w broccoli 1/2 cup
(P  - 28. C -  6.  F -   9)   (198 cals)

3pm - 100g chicken breast     / w broccoli 1/2 cup
(P  - 28. C -  6.  F -   9)   (198 cals)

4pm pre workout - 2 slice wholemeal bread,  apple
  ( P -  8.  C -  28.  F - 2)        (223 cals)                          

"TRAIN" 

6pm post workout - 2 scoop whey ,        1 scoop dextrose
   (P  - 48.  C -    49.  F -  4 .)     (418 cals)
                   
8pm - 100g chicken breast , brocolli 1cup , sweet potato 200g ,   almond nuts
P  -  36.  C  -  55.  F  - 11 (463 cals)

9pm - 1 scoop whey , flax seed powder 10g
26 2 6(118 cals)

Total


Protein - 273 g
Carbs - 196 g  (Im guessing too high?)
Fat - 75 g
Calories - 2477

Supplements

Morning - Multi vit, Cod liver oil 100mg, mega green tea extract , BCAA , L glutamine
Pre workout - Creatine + Taurine (4week)  ,  Di Argininine Malate + Beta Alanine(4week)
+ Caffiene 200mg
Before bed - L glutamine


Help much appreiciated.
THANKS


#1

10 Replies Related Threads

    1 Rep Max Designer bodybuilding clothing - built to last. Try our popular Hoodie... The 'Utili-Hood' or our hard wearing Training Vests
    hi contrast
    Senior Member
    • Total Posts : 249
    • Reward points: 3015
    • Joined: 2010/02/27 18:14:10
    • Status: offline
    Re:Cutting diet/training routine please advise 2011/03/11 18:41:06 (permalink)
    anyone?
    #2
    Gruffy
    Olympian Member
    • Total Posts : 473
    • Reward points: 5078
    • Joined: 2008/10/02 15:04:00
    • Status: offline
    Re:Cutting diet/training routine please advise 2011/03/11 18:54:46 (permalink)
    What sort of BF% are you currently at, roughly?

    I think you'd be crazy not to have at least some cardio in that routine from the off. Then add more cardio as progress fades. If you really struggle with cardio then have a look at doing complexes to start with.

    Some would disagree but I drop to 1-2 working sets while I'm cutting as I don't think you can recover quite so well while in calorie deficit. 
    #3
    Gruffy
    Olympian Member
    • Total Posts : 473
    • Reward points: 5078
    • Joined: 2008/10/02 15:04:00
    • Status: offline
    Re:Cutting diet/training routine please advise 2011/03/11 18:57:22 (permalink)
    We have similar stats (6'4", 95kg) even though I'm nearly twice your age (git). I have a fairly sedentary lifestyle as I work from home 6 days a week, which may not be the case for you, but I would definitely not lose an ounce on those calories and no cardio.

    Everybody's different though, so monitor the scales and adjust accordingly.
    #4
    hi contrast
    Senior Member
    • Total Posts : 249
    • Reward points: 3015
    • Joined: 2010/02/27 18:14:10
    • Status: offline
    Re:Cutting diet/training routine please advise 2011/03/11 19:38:45 (permalink)
    Hm with bodyfat I'm not sure, if i took a guess i would say at least 20%, maybe 21,22%.

    And I'll start cardio straight away then.

    Is my diet good enough for cutting?

    Cheers
    #5
    Gruffy
    Olympian Member
    • Total Posts : 473
    • Reward points: 5078
    • Joined: 2008/10/02 15:04:00
    • Status: offline
    Re:Cutting diet/training routine please advise 2011/03/11 20:04:26 (permalink)
    I'd say it's probably too many cals. I'd be guessing though as I don't know what your maintenance calories would be. How active are you day-to-day, outside of the gym?

    Bearing in mind that we're roughly built the same way; 200g of protein was enough to make big gains when I was bulking. You definitely don't need 300g a day when cutting.

    I think your total calories are going to be more important than the exact split, as long as you're not wildly deficient in any area. Give it a go and monitor your weight (I recommend daily, to spot trends with more accuracy). If you're losing 1lb a week then great. If not then you probably need to trim some more calories out. If you're losing more than 2lbs a week then you might be losing more muscle than you'd like.

    Everyone's slightly different. Monitor and adjust. Trial and error. You'll slowly fine-tune it.
    #6
    hi contrast
    Senior Member
    • Total Posts : 249
    • Reward points: 3015
    • Joined: 2010/02/27 18:14:10
    • Status: offline
    Re:Cutting diet/training routine please advise 2011/03/11 20:17:58 (permalink)
    Well I work 9-5 mon - Fri , only exercise i get is walking around and gym after.

    I did miscalculate on the calories, I counted 2 dextrose scoops instead of 1 so total should be 2320. I do eat alot so I feel if i cut the cals to under 2000 I'll be starving all day. I looked at your journal, our builds are almost identical lol, except I probably have a little bit more fat.
    #7
    hi contrast
    Senior Member
    • Total Posts : 249
    • Reward points: 3015
    • Joined: 2010/02/27 18:14:10
    • Status: offline
    Re:Cutting diet/training routine please advise 2011/03/11 20:20:23 (permalink)
    I guess I'll try the current diet and measure weight loss after a week, if I lose 1lb then great I'll stick with it, if not Ill have to cut something out :)
    #8
    tribute1979
    Olympian Member
    • Total Posts : 553
    • Reward points: 4716
    • Joined: 2008/05/01 15:07:04
    • Location: Lincolnshire, UK
    • Status: offline
    Re:Cutting diet/training routine please advise 2011/03/11 21:08:59 (permalink)
    if it was me i would start doing half an hour AM SSCV and up the cardio before dropping food, but its up too you
    #9
    Gruffy
    Olympian Member
    • Total Posts : 473
    • Reward points: 5078
    • Joined: 2008/10/02 15:04:00
    • Status: offline
    Re:Cutting diet/training routine please advise 2011/03/12 00:09:58 (permalink)
    I think introducing cardio is a no-brainer and AM SSCV seems to be the most efficient, if you can squeeze that in. Cracking way to wake yourself up for the day too.

    If the scales start telling you that you do need to drop the cals a bit then I'm pretty sure you'd be able to space those meals out to 2.5 hour gaps (instead of 2 hour gaps) and ditch one completely, without suffering too badly. The first couple of weeks are always a sod anyway. Your body soon gets bored of complaining and learns to live with it
    #10
    naththebeast
    Pro-Member
    • Total Posts : 4926
    • Reward points: 6201
    • Joined: 2008/06/17 22:42:46
    • Location: Brighton
    • Status: offline
    Re:Cutting diet/training routine please advise 2011/03/12 09:00:04 (permalink)
    As said id defo add in some cardio, also drop a couple of tricep exercises, you have 5 for triceps, which is more than you have for any other group bar chest, would drop at least 2 of these, and drop a bicep exercise too.

    Good luck with it



    #11
    Jump to:
    ©2017 All content is copyright of MuscleTalk.co.uk and its use elsewhere is prohibited. (posting guidelines | privacy | advertise | contact us | supported by)
    © 2017 APG vNext Commercial Version 5.5