cutting routine

[MAK060]

guys im starting my cutting cycle. instead of making 6-8 repps with as much weight as possible im lifting 10-12 repps with fixed weight. tell me ur advices pls

stats; 21years, 73.5kg 13%bf 173cm


Monday: Chest and Biceps
Chin-up 3x10
Concentration curls 3x10 10kg
Bench Press 3x10 50kg
Butterfly 3x10 45kg
Machine Bench press 3x10 45kg
Standing Biceps curl 3x10 15kg
cardio 30min speed 10
Tuesday: Rest

Wednesday: Legs
Leg Press 3x10 70kg
Hips 3x10 30kg
Leg extension 3x10 35kg
Leg Curl 3x10 40kg
Calf 3x10
cardio 30min speed 10

Thursday: Abdominals + cardio 30min speed 10

Friday: Shoulders and Triceps
Dumbell raise 3x10 7kg
Machine Shoulder press 3x10 25kg
Dips 3x10
Cable tricep Extension 3x10 25kg
Dumbell shrugs 3x10 16kg
cardio 30min speed 10


Saturday :Abdominals + cardio 30min speed 10

Sunday: Back
Rocky Pull-up 3x10
Cable pull-down 3x10 45
One arm dumbell row3x10 14
Row machine 3x10 45
Back machine 3x10 70
Back extensions 3x15
cardio 30min speed 10

[MAK060]

anyone

[snakeboots]

bueller?

[MAK060]

whats bueller ?

[buffgrk]

Wheres the cardio?, whats your diet like? and why have you got 2 days just for abs? - Jim

[BuffMister]

I would just stick too 6-8 repps with as much weight as possible

[Born2Grow]

Originally Posted by trytogain

I would just stick too 6-8 repps with as much weight as possible

big x2 right here

[MAK060]

but i dont want to put muscle, i want to cut the fat. the guys in the gym told me to increase the repps ?

here`s my diet

stats:
74kg, 173cm, 21years bf 12-13%
activity level: University student
goals: cutting to 8% (somewhere around 68kg)

8:00 Breakfast
80gr Oats
3egg whites
300ml milk
30gr walnuts or almonds

Cals 797, carb 81, prot 40, fat 32

12:00 lunch
75gr Rice
200gr chicken breast (changing with tuna,shrimp)
serving of broccoli

cals 542 carb 76, prot 44, fat 8

16:00
apple or banana

cals 115 carb 34, prot 0, fat 0

18;00-19:30 Training session

20:30 Dinner
200gr Salmon (changing with yellowtail,beef)
1tbsp olive oil
Salad - tomato and cucumbers or Carrots and peppers + 1 spring onions and a slice or two lemon
cals 419, carb 15, prot 46, fat 20


Cals 1830 carb 195 prot 151, fat 60

training:

6days per week with 30 min cardio on the threadmill (speed 10) at the end of the training - calories burned around 350)

[JOHN GARGANI]

but i dont want to put muscle, i want to cut the fat. the guys in the gym told me to increase the repps ?

Mako: here is where you are going wrong and why you are not receiving quality responses: what you want to do is DIET, not Cutting...

Cutting is a specfic combination of both diet and training, designed to eliminate interstitial body fat, while simultaneously preserving or building muscle so as to achieve the "look" of a bodybuilder on a stage...

that's what CUTTING is......

when you are 5 foot 8 and only weigh 161 pounds, you do not "CUT".....

if you weighed 190 and then "cut" down to 161 for a competition, it would make sense, Bodybuilding wise, in concept and terminology.


you are DIETING......for whatever your reason...and if you are NOT concerned with putting on muscle it is questionable what you are doing on this forum in the first place...


with all that being said: might as well do a million reps, as you are trying to burn up as many calories as possible without any regard to muscle preservation.

if you were "CUTTING" this would NOT be desirable.

[spitfiredealer]

When i cut all i do is adjust my diet and add cardio.

As John said above i not sure what the point is to trying to cut now i'd try and put a decent amount of mass on first.

[MAK060]

well my major goal right now is to achieve this ripped look and a six pack. right now im around 161-162lbs on 12%bf i want to go down to 8% and maybe around 150lbs. so to put it in other words, what should i do to achieve the six pack. low repp high weight or high repps with average weight and cardio ?

[spitfiredealer]

For me dropping bodyfat happens when i clean my diet up and then gradually reduce carbs. I never change the way i train i keep the weight heavy and keep in a rep range of 6-8 reps, apart from legs which i always do higher rep range for as i feel they respond better to higher reps.
I do a fair amount of cardio anyway but will increase it over time if i need to.
So train hard and heavy and keep eating clean and throw in some cardio and you should see some results. I notice you are only having one day of rest i would try and have another one.
Good Luck

[JOHN GARGANI]

Originally Posted by MAK060

well my major goal right now is to achieve this ripped look and a six pack. right now im around 161-162lbs on 12%bf i want to go down to 8% and maybe around 150lbs. so to put it in other words, what should i do to achieve the six pack. low repp high weight or high repps with average weight and cardio ?

what you want, is to be skinny...so just keep cutting your calories and continue to burn body fat.....high or low, or heavy or light, in your case, will now just be a means to an end....

[poopoo333]

Just because you are cutting doesn't mean you have to increase reps. That is an old, STUPID myth. Lift heavy, anywhere from 5-10 rep range. Don't get me wrong, there is a place for high reps (12-20) range, but don't base your workouts around this.

Good luck with the cut.

[brent2886]

Originally Posted by MAK060

well my major goal right now is to achieve this ripped look and a six pack. right now im around 161-162lbs on 12%bf i want to go down to 8% and maybe around 150lbs. so to put it in other words, what should i do to achieve the six pack. low repp high weight or high repps with average weight and cardio ?

Well, for me personally, I would go with a diet that involves carb cycling. I am currently doing a schedule of 3 days carb restricted, one day carb, 2 days carb restricted, one day carb. I do not train on the carb loading days. This allows my body to deplete it's glycogen stores and burn fat, while restoring the carbohydrates intermittently to combat muscle breakdown.

More specifically to your attention to lifting, I would stick to lower reps. This will help maintain the muscle you have on your frame, instead of just burning calories and making you shrink. If your body is using heavy loads, it might be more likely to keep the muscle, thinking it's necessary, where high rep/low weight movements do not have to require as much muscle mass. Cardio and diet are very important, but your weight training can make a big difference between looking "ripped and have a six pack" and just shrinking.

[JOHN GARGANI]

Originally Posted by poopoo333

Just because you are cutting doesn't mean you have to increase reps. That is an old, STUPID myth. Lift heavy, anywhere from 5-10 rep range. Don't get me wrong, there is a place for high reps (12-20) range, but don't base your workouts around this.

Good luck with the cut.

poopoo: forget the admonitions: this guy is NOT cutting....he isn't concerned about his muscle size....

he isn't even bodybuilding....he only wants to lose weight and show abs at the expense of everything else..his choice.....

[poopoo333]

Originally Posted by JOHN GARGANI

poopoo: forget the admonitions: this guy is NOT cutting....he isn't concerned about his muscle size....

he isn't even bodybuilding....he only wants to lose weight and show abs at the expense of everything else..his choice.....

Oh ok, then just do cardio and don't eat anything. Look stupid and stuff I guess.