Nan's max-ot cutting work out.

[drydupfob]

hey guys, starting a journal here. More for myself than others but here we go.
I am currently.
6'0
180
bf - 12 - 15
goal in 8 weeks
175
bf - 8-10

I am doing the max-ot work out, following it pretty well, for cardio im doing the 16 minit intervals for about 5 times a week.

food:
im doing a 53% protien, 35% carb, and 10 percent fat on a 2500 calories diet. planning on lowering 100 - 150 calories each week.

any of you have any suggestions or any critiques about wat im doing? any suggestions would be helpful.

thx for reading.

[RACKITUP]

Im interested to see how much strength u retain/gain

[kingcarlos]

how u do max-ot. u have any routine that u follow can post?

[drydupfob]

monday: Legs
Squats 3 x 4-6
Leg press 3 x 4-6
Stiff leg lift 2 x 6
Standing calf Raise 2 x 6-8
45 degree Calf Press 2 x 6-8

25 - 30 m run usually at night.

Tues: Arms Abs
Staight bar curles 3 x 4-6
Alt Dumbell Curles 2 x 4-6
Straight bar cable culres 1 x 4-6
Lying Tri Press 3 x 4-6
Tri Cable down 2 x 4-6
Dumbell kick back 1 x 10
Weighted Crunch 3 x 12
Leg lifts 3 x 12
Weighted cable crunch 2 x 8-10

Wed: Shoulders / traps
Straight Bar Military Press 3 x 4-6
Dumbell Military Press 3 x 4-6
Dumbell Sides 3 x 4-6
Barbell Shrugs 2 x 4-6
Upright Rows 2 x 4-6
cardio

Thur: Back, ab
Cable pull down 3 x 4-6
Seated cable row 3 x 4-6
Bent over Barbell row 2 x 4-6
Good Mourning 2 x 4-6
Same ab work out.

Friday: Chest
Flat Bench Press 3 x 4-6
Incline Bench Press 3 x 4-6
Decline Bench press 3 x 4-6
Weighted Dips 3 x 4-6
cardio.

Saturday
cardio

Sunday
rest.

[drydupfob]

So today was back day, it went pretty well i am currently exactly 180lbs.

Oh I have a couple of questions. I am intaking or trying to intake 330grams of protien a day is that too much? considering i only take 280 grams of carbs and 27 grams of fat. I heard that if you take too much protien and your body can not intake it it, it turns into fat. is that true? and i am trying to take around 40 grams of protien every 2 hours while im up so around 8 times a day.

any words of wisdom?

[RACKITUP]

the more protein the merrier, just keep drinking

[sword chucks]

the more protein the merrier, just keep drinking

yay

Anyway good luck with that max OT plan. Remember the principles of progressive load :)

[drydupfob]

Did cardio this morning and finally got my body fat checked out. so when the dude measured it by hand the # was 12.5 but when I put my data in electronically it came out to be 9.5. I dono which one to trust. But watever im just gona work hard and keep doing whatever im doing.

thx for reading guys.

[drydupfob]

Sunday: Cardio day again, start to feel pretty good. Somehow im starting to gain weight. around 185 right now. I dono if its musle mass or fat. hopefully musle mass.

I also just got 5 dozen eggs at costco. Going to start to eat 4 egg whites in the morning.

[drydupfob]

Monday 4/18
Weight: 182. its really stupid how my weight changes... yesterday i was 185.

Had a good leg work out today subtracted 150 calories from my diet. Going for cardio tonite.

laters.

[nev85]

Yo.. thats pretty cool.. I recently started my cutting phase.. I am also using the Max-OT program but I'm switching up the exercises... well anyways the following is the routine that I came up with:

Saturday:

Legs-
Squats : 3*6
Leg Press : 3*6

Calves-
Standing Calf Raises: 3*6
Seated Calf Raises : 3*6

Abs-
Leg Raises : 3*6
Cable Crunches : 3*6

Sunday:

Max-OT Cardio
Swimming

Monday:

Back-
Pull ups : 2*6
T-bar Row : 3*6
Barbell Row : 3*6

Traps-
Barbell Shrug : 3*6

Biceps-
Barbell Curl : 3*6
Dumbell Curl : 2*6
Cable Curl : 2*6

Tuesday:

Max-OT Cardio
Swimming

Wednesday:

Chest-
Weighted Dips : 3*6
Incline Bench Press : 3*6
Flat Bench Press : 2*6

Shoulders-
Barbell Military Press : 3*6
Dumbell Military Press : 3*6
Lateral Rasies : 2*6

Triceps-
Skull Crushers : 3*6
Tricep Pushdown : 3*6
Close Grip Bench Press : 1*6


Thursday :

Cardio

Friday :

Rest
------------------------------------------------------

Well what do you think? I think this way I can concentrate more on keeping my time in the gym under an hour during training days and also have some fun the next day when I do my cardio on the track and in the pool.

Well good luck with your cutting man!!

[drydupfob]

ur routine looks good. try to eat clean too, make sure you record things you eat and know exactly whats going into ur body. i think that would be a good idea on successful cutting.

also be a good idea to check ur bodyfat percentage.

aight good luck man.

[drydupfob]

Arm work out today went pretty well, tried to push myself. went up 10 lbs on the curles. doing 90 on the bar now.

had cardio last night, only ran a mile and a half on the track.

so today I weighed in at 182.