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Quick cut?

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Davey21
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2003/12/20 00:29:01 (permalink)

Quick cut?

Hi all. I'm going on a big bulking cycle in the new year, and, as always, will put on some fat with it. The problem is I'm currently at 16% bf from my last bulking phase and want to shift some before I bulk again. I have six weeks! To make things more difficult I dont want to lose any muscle, so here goes my planned routine, please critique the hell outta it:

Diet: 2000 calories a day including solid protein, whey, and low carbs/sugars/fats. Spaced into six small meals to keep metabolism going fast. Lower calories? or is this ok for my goals.

Training:
Monday: Chest biceps
swim 40 lengths in morning, 40 in evening

Tuesday: Legs
Swim 40 lengths in morning, 20 mins HIIT in evening on treadmill

Wedensday No weights
Swim 40 lengths morning, 20 mins HIIT in evening on treadmill

Thursday Back/triceps
Swim 40 lengths in morning,swim 40 lengths in evening

Friday shoulders/abs
Swim 40 lengths in morning, evening off

Saturday
20 mins HIIT

Sunday
swim 40 lengths in morning

what do you guys think? I think I could up the swimming to 50 in each case? more HIIT? more CV? plz tell. I'm looking to lose about 3 pounds a week at the begining, although it will slow as I get down to lower BF. Possible?
#1

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    Robert
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    RE: Quick cut? 2003/12/21 14:44:36 (permalink)
    your weight training routine is up to you, but imo unless you are very very fit, HIIT 3x a week and 3 other cardio sessions and 5 days of weights will kill you and your gains. my suggestion is up the HIIT to 4 x a week and cut the rest out. eat more than 2000kcals a day, you can burn naerly a third of that in one HIIT session and a further quater in the weights session.

    i would go for around 2700kcals and make a lot of that good fats and protien. [fish]

    in the final two weeks cut out all weights completely and do HIIT for 4-6x a week. rest completely for one week or do 1/2 very low intensiy sessions in that week before re-starting your bulking phase.

    hope that helps

    rob
    #2
    Davey21
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    RE: Quick cut? 2003/12/21 15:27:41 (permalink)
    Thanks mate, I see where your'e coming from, I am very very fit though so think I could do a bit more, but completely agree on calories and maybe cutting out some of the swimming. Thanks for advice mate.
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    airflare
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    RE: Quick cut? 2004/01/01 12:25:18 (permalink)
    davey
    if u want to really get cut up quicker and lose the weight the fastest way possible you need to drop the swimming from the morning sessions and replace it with 3 half hour cardio sessions a week before breakfast,never eat carbs before the cardio it will cause your body to release insulin into your system preventing you from burning fat same applies if you do it in the afternoon or night thats why the morning is the best time.you need to work out where to put the weights and swimming training,also cut your carbs out say like 5 o'clock and increase your protein intake.also i think maybe you put to much fat on when you bulk you can only really show abs at 10% bf or less so maybe you should bulk a bit slower and keep an eye on your carbs because you must be doing something wrong to carry all this fat.if you want quality muscle with minimal fat gain do it slowly then you need to spend quality time working out your diet thats the key hope this helps you
    #4
    Davey21
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    RE: Quick cut? 2004/01/02 12:37:09 (permalink)
    Ok thanks guys, what would you think of this routine:

    Monday: weights(chest biceps) 30 mins hiit b4 breakfast

    Tuesday: weights (legs) 30 mins hiit b4 breakfast, 60 lengths swimming evening (1.5 km)

    Wedensday: 30 mins HIIT b4 breakfast, 60 lengths swimming (1.5 km)

    Thursday: Weights (back triceps) 30 mins HIIT b4 breakfast, 60 lengths swimming (1.5 km)

    Friday: Weights (shoulders abs) 30 mins HIIT training b4 breakfast, 60 lengths swimming (1.5km)

    Saturday: 30 mins HIIT training b4 breakfast, 60 lengths swimming(1.5 km)

    Sunday: Nowt.

    This would mean I was doing:

    4 weights sessions
    6 by 30 mins HIIT
    5 by 1.5 km swimming

    I am exrememly fit and so believe I can do this amount of exercise. I will be using alternate ECA/clen to help burn of the fat. I always think when weightloss is concerned you cannot overtrain, more exercise = more clories burned = more fat burned. However cutting has never been a strong point of mine so please tell me if I am wrong. I will probably take around 2000 kcal a day doing this routine and keep protein at about 1.2g/lb of body weight. My aim with this is to try to drop 3-4 lbs a week. I also hope that by having high protein with the anti-catabolic effect of clen I should also be able to lose very little LBM when doing this. What do you guys think? I f anyone has any suggestions or experience of trying to cut at this rate and preserving lbm please tell me what I'm doing wrong. Do my aims look possible with this cycle.
    #5
    Robert
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    RE: Quick cut? 2004/01/02 12:50:18 (permalink)
    i take it you BB. i am extremely fit too, and i also belive that more is more when cutting. but i would still go for 200kclas a day as a minimum, not a max/guidline.

    my advice:

    make sure the swimming is at a moderate pace. put ALL your effort into HIIT then use the swimming as active recovery. do not go all out. and for the duration of your cutting to absolutely minimise muclse wasting, get yourself a workout that focuses on the 4 big comound movements, made into a two day split. squat and bench/dip day1, deadlift/chin and overhead press day2. keep our weights sessions short and simple.
    either that or this, i plan to do this next time i cut up:

    HIITx2 per day for any 5 days of the week. yeeha!

    and davey, NEVER, do any cardio before eating. it isn't worth it.
    rob
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    Davey21
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    RE: Quick cut? 2004/01/02 13:01:31 (permalink)
    Thanks robert, good advice. The advice for the swimming is exactly what I wanted to do. I find that when doing really heavy cardio exercise it is easier the more I do. If I swim the night before I do HIIT I will find the HIIT easier as I don not seem to stiffen up. On sunday I will rest completely and monday is a fairly light day in terms of cardio to ease me back in after the rest day. All your posts seem to show you know what youre talking about so I wont do the cardio before eating as you advise. I'm also thinking of going for more kcal, maybe 2300-2500 but I'm worried about the amount of weight I want to lose is so drasticthat this amount of kcal may hinder me. Do you or anyone else believe losing 3-4 lbs a week on this cycle is possible?, I would think I could drop 2-3 normally and shift an extra pound a week from clen/eca.
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    airflare
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    RE: Quick cut? 2004/01/02 16:35:37 (permalink)
    to robert
    sorry but i dont agree when u say its not worth doing cardio in the morning,you cannot determine if its going to work for davey 21 so how can u rule in out.davey not being funny mate but saying your gonna do 6 30 min sessions of cardio a week your just asking to lose a load of muscle,u say cutting up is not one of your strong points then thats down to genetics cause if you try and take of 4 pounds a week i can see you putting it back on just as quick 2lbs a week is enough.and really if you knew you had something coming up then you should have not put to much fat on in the first place,most people never get the timing right because all they wanna do is get big,quality does not come with speed it comes with time and quality time is the best spent
    thats just my opinion.here is a link you can read
    davey

    http://www.intense-workout.com/cardio.html
    #8
    Davey21
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    RE: Quick cut? 2004/01/02 17:01:27 (permalink)
    I know timing is bad, I agree airflare. I understand about losing muscle with this amount of cardio, but I think the anti catabolic effects of the clen will help, and am also now considering runing anavar/primo along with the cycle to prevent catabolism.
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    airflare
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    RE: Quick cut? 2004/01/03 04:34:17 (permalink)
    davey
    yes it would be better to run primo if its not fake and anavar aswell it will help.try relaxing the cardio to 4 sessions a week and do heavy hands training by that i mean jog on the spot with 2 and a half kilo dumbells in each hand it increases the intensity way beyond just normal cardio its hard work but very effective try it hope that helps you
    airflare
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    Robert
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    RE: Quick cut? 2004/01/04 12:58:34 (permalink)
    davey, i would say 3lbs a week is realistic and if you are running anti C' too then you should be fine on 2300kcals/day.

    best of luck, let us know how it goes.
    rob
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    Davey21
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    RE: Quick cut? 2004/01/04 13:27:18 (permalink)
    Cheers mate, I'm starting a 17 week course of AAS bulking then going straight into cutting and then 4 weeks PCT, It should start jan 24 and I'm going to take the jouranl right through to the end of PCT. I think its going to be called '23 weeks of brutality'. Thanks for all the advice.
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    Davey21
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    RE: Quick cut? 2004/01/08 23:05:25 (permalink)
    I am 6' 3'', 228 lbs and caliper measured 14% body fat at the moment (leaner than I thought). I'm now increasing my Kcal steadily to prepare for bulking (gotta stretch that stomach baby). Thanks for all the advice, even if we all fell out along the way!
    #13
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