BTW This will be the first time in my life that I'm cutting or on a diet and actually doing continuous cardio with weight lifting to loss fat.
Background: I started my transformation 4 weeks ago with light bulk/maintenance phase with super high intensity 90% of strength weight training program to shock my muscle, achieve newbie and muscle memory gains + build a solid base to start from, my beginning weight was 190lbs, and I'm currently 186 with noticeable muscle gain in traps, LEGS (yes had and still have chicken legs), shoulders and some lats with chest shape starting to form and separation line. Now going into week 5 soon I started my cutting phase to be able to catch up to the other contestants.
My old lifting program during my light bulk consisted of me eating 200-400 cals above my maintenance with intense 1-2 hours at the gym 5-6 days a week, and my lifting program was as follow:
Day 1 Chest / ABS
DAY 2 BICEPS/TRICEPS/FOREARMS
Day 3 BACK/LOWER BACK/SHOULDERS
Day 3 LEGS/ CALVES/TRAPS
DAY 5 REST
DAY 6 REPEAT or rest if needed
My starting before the light bulk pictures are available at my body space profile, I'll be posting new progress pics in 1-2 weeks or whenever I can.
For my cut I used and will be using the following supplements (used most of them during my bulk too) :
Optimum 100% Casein Protein, Chocolate Supreme
Optimum Micronized Creatine Powder
Cheap Supplements Beta Alanine
Optimum Men''s Weight Loss Stack, 3 Bottle Combo , Milk Chocolate
Optimum 100% Whey Protein, Extreme Milk Chocolate
Optimum Fitness Fiber
I'll also will be using a stim like caffeine on some day and will probably order some optimum aminos with BCAA's and a post workout shake with high GI soon
My cutting diet and training
I used this sticky thread in the nutrition section to calculate my maintenance:
It range between 2300-2550 calories, so I'll be consuming between 1600 - 2300 calories depending on the day. During weight lifting + cardio days I'll consume higher amount calories since I'll need more energy to lift heavy and also I'll burn some with the after cardio session.
I'll also be using most of the information in the contest prep section with layne norton's article as the guide to follow as much as possible with some modifications:
My Macros (carbohydrates/protein/fat) will range from 30/40/30 to 40/30/30 and 35/40/35 depending on the day, as in weight lifting+cardio days my carb intake will be high er and lower on cardio only days.
I'll do cardio 3-7 days a week depending on how I feel and progress, If I posses extra energy after lifting I'll do varying sessions of cardio and if needed longer sessions. On non lifting days I'll do cardio most of the time (might skip 1-2 days) I'll be doing HIIT on some days and low impact cardio on others and maybe high impact added on 1-2 days.
My goal is preserve as much muscle as possible or actually still gain newbie gains by shocking the muscle while losing fat to be below the 10% level.
My weight training program will be a modified version of a pyramid weight/set/rep hypertrophy/strength loading program with 2 day x 2 body split, here is a copy taken from serious strength training book by Tudor Bompa, PhD