Worried about over training on my cut

[Homanator]

Hey everyone, I'm going on my cut and I'm planning on really doing some real hard training. Essentially I drew up two plans for training, one based on upper/lower splits that I'll do until the beginning of September, and then if things go as planned I'll move onto a split routine right through to the end of September and then I'm off to spring break

Well my problem is I was looking over my plan and realised it may cause be too much, but I can't really decide. I'm very fit at the moment, just finished rugby season so I feel like I can Go for ever with cardio, so I figured I'd use that to my advantage and make sure I get a lot of cardio in. Could you guys judge my plan, I won't write the full work out but just the over all plan for the day (please take into account that I have taken diet into account, calculated my macros for kcal deficit). :

Plan 1:

Monday: Morning cardio, afternoon upper body
Tuesday: Lower body in afternoon
Wednesday:Cardio (light session, club rugby practice)
Thursday: Morning cardio, afternoon upper body
Friday: afternoon Lower body
Saturday: Club Rugby Match (60 minutes, usually just fun so not really harsh on the legs or anything)
Saturday: rest day

Plan 2 (this plan I'm switching to as a reccomendation from my friend whose a trainer, he says I should try do a classic split just to work on individual areas that I feel are lacking, I'll only be doing it for 4 weeks) :

Plan 2:

Monday: morning cardio, afternoon chest/tri's
Tuesday: afternoon back/bi's
Wednesday: morning cardio, afternoons abs/core work
Thursday: afternoon Shoulders/legs
Friday: Cardio
Saturday: Rest
Sunday: Rest

I'm mostly concerned about plan 1, scared I might end up over training, what do you guys think? Should I slow the cardio down a bit?

Also criticism on plan 2 very welcome. Thanks in advance to anyone who takes time to reply.

P.s: My goals are to get below 14% bf by spring break at the start of October (I feel that thats realistic as I've left my cut until too late unfortunately, but if I get down to that I'll at least be pleased with myself)

[Homanator]

Please give me some feedback guys, with out any I'll just go on with my plan as is assuming nothing is wrong. If there are mistakes than help me correct them

[Steven119]

Do you even know what over training means??

[johnk12845]

I think you should honestly be fine with your first plan. It really depends on how much volume you have set out for your actual weight days although it seems as if you will have sufficient rest for even decently heavy volume workouts.

[Kraken]

Do you even know what over training means??

This...

This topic seems to come up a lot and even many of the regulars on the board seem to be confused about over training. Over training is a very serious result of extremely intense exercise. In most cases, ONLY PRO ATHLETES EXPERIENCE OVER TRAINING. Most recreational BBers and weight lifter will never even get close to over training. They, instead, more frequently experience over reaching, a less severe version.

Over reaching can actually be forced or accidental. Pros will sometimes over reach to get the desired training intensity, then take a week or however much time off that they need and in the end, come out ahead of where they would have been with their normal training. It takes a very good trainer to pull this off.

Adjust your regiment as you go. If you start feeling fatigued, lose strength, start having trouble sleeping, start feeling unmotivated at the gym etc, then you need to back off. All signs of over reaching, btw.

There are some great articles out there comparing over reaching to over trainnig and it is valuable information to know. It helps you know what your body needs, rest or more training.

[Homanator]

Yes. im completely serious about this whole thing, I'm worried that I might be doing to much in plan 1 and am not going to allow enough recovery time for my body.

Edit: Kraken thanks man, that's actually a real eye opener. Alright I'm gonna go ahead with my plan as is and adjust to my needs. Thanks, repped.

JohnK, yeah I planned this whole thing out so I could still do some good heavy lifting as well as higher rep stuff.

[Bruno93]

I'd cut on a strength program. And why are you cutting for such a long time?

[Homanator]

I'd cut on a strength program. And why are you cutting for such a long time?

I've always found cutting hard, and my body fat is sitting aroun 18-20%, so I want to really stick a long cut and try look really lean, then I'll clean bulk through summer and autumn next year.

[PaulLaliberte]

The only way to find out is to try it. I think youll be fine, I cardio almost every day just about. Read Kizzito's plan many insightful things about nutrition and reloading your carbs while cutting.
http://www.bodybuilding.com/fun/kizz...g-program.html
http://www.bodybuilding.com/fun/kizz...g-program.html

watch the vid.

[Bruno93]

I've always found cutting hard, and my body fat is sitting aroun 18-20%, so I want to really stick a long cut and try look really lean, then I'll clean bulk through summer and autumn next year.

You're either cutting to a really low weight or cutting too slow. What's your calorie deficit like?

[Homanator]

You're either cutting to a really low weight or cutting too slow. What's your calorie deficit like?

Usually 300-500 under. I try to make sure I at least take in enough food to recover properly though. I've considered that I might be cutting too slow though, and I'm trying to go down to about 82kg if I can make it there, but as I say, weight loss is always slow.

[Bruno93]

Usually 300-500 under. I try to make sure I at least take in enough food to recover properly though. I've considered that I might be cutting too slow though, and I'm trying to go down to about 82kg if I can make it there, but as I say, weight loss is always slow.

Cut at a higher caloric deficit. Up the protein. I'd go as far as saying that you could preserve most if not all muscle while on a 1000 caloric deficit if your protein was high enough. There's simply no reason to be cutting for half a year.

[Homanator]

Cut at a higher caloric deficit. Up the protein. I'd go as far as saying that you could preserve most if not all muscle while on a 1000 caloric deficit if your protein was high enough. There's simply no reason to be cutting for half a year.

Kk will definitely try that, but it's only about 11 weeks to the end of September, that's about three months not half a year, I didn't think that it was too long, I actually thought my goals might be a little unreal?

[Roniboney]

Cut at a higher caloric deficit. Up the protein. I'd go as far as saying that you could preserve most if not all muscle while on a 1000 caloric deficit if your protein was high enough. There's simply no reason to be cutting for half a year.

Theres nothing wrong with cutting for a half a year if your smart about it.Try cycling calories .Try a flat out deficit for 4 weeks,bring everything back to maintenance for 2 weeks then go back to your deficit.Thats about 16lbs lost over a 6 month period and your strength shouldnt take too much of a dive..Train your ass off for 4 weeks then back off a litte for 2 week ect......Though a flat out deficit may be a better option your goals seem to be strength orientated so consider different approaches

[Bruno93]

Kk will definitely try that, but it's only about 11 weeks to the end of September, that's about three months not half a year, I didn't think that it was too long, I actually thought my goals might be a little unreal?

I'm not talking just about you, talking about the whole teen bb. I've seen teens who undergo a cut for like half a year, sometimes even more, when there's no need to cut 1 lb a week, ESPECIALLY if you're at such high bf% that you need to cut for such a long time. Cut on a 1k calorie deficit.

Theres nothing wrong with cutting for a half a year if your smart about it.Try cycling calories .Try a flat out deficit for 4 weeks,bring everything back to maintenance for 2 weeks then go back to your deficit.Thats about 16lbs lost over a 6 month period and your strength shouldnt take too much of a dive..Train your ass off for 4 weeks then back off a litte for 2 week ect......Though a flat out deficit may be a better option your goals seem to be strength orientated so consider different approaches

16 lbs lost in a 6 month period? You can do that in 2 months if you cut 2 lbs / week.

at bolded: There IS something wrong when you're spending half a year cutting a measly lbs when you could cut much faster, and be back to bulking. Remember, when you're cutting, you won't experience any muscle growth unless you're a complete noob to lifting, so you might aswell cut as fast as you can so you can get back to bulking. I repeat, cut on a 1000 calorie deficit, go on a strength program in order to maintain or increase your strength and get a diet high on protein. I'd only cut back to 1 lb a week or so once you're approaching / at single digit bf%.

[embulldogs99]

I think this looks fine. As long as you eat well and sleep well I dont think overtraining would be an issue.

Just when you do cardio- keep it to around 30min. Some people do like an hour of cardio twice a day and thats too much.