How Heavy Should I Go??????

[Kawain]

If I am about to start cutting. How heavy should I be going when I am lifting? How many set? How many reps? I new at this.

Thank you

[JEH05]

Id probably keep my routine the same, just maybe add some cardio an adjust my diet..

[Lilkj]

unless you're lifting in the 4-6 rep range currently...i wouldn't change anything. If you ARE in that range...just move up to 8-12. Cut the carbs and make sure to stay in a calorie defecit of about 300-500 cals. Do cardio i would say probably at least 4 times a week...maybe more or more intense depending on how much fat you are trying to get rid of.

Good luck

[gabster21]

Why would he start doing 8-12 reps because he's cutting? Doing more reps will not help you "burn off" the fat and it will not "tone" your muscles.

You should stay in the 4-6 range to preserve as much mass and strength as you can, the only things that need to be changed are your diet and the amount of cardio you're doing.

[Lilkj]

staying 4-6 would put alot of stress on the muscles and since he's eating a deficet of cals...he wouldnt be able to recover and would thus end up losing muscle mass.

[vallrider01]

I agree with gabster dont change up your lifting to just cut weight, just put more cardio in and more intense workouts if your committed in loosing the weight.

-Vallrider01

[nextteenamateur]

And be sure to take things slowly. Too many ppl mae the mistake of doing too much all at once and losing tons of muscle b/c of it. Make small changes to the diet and don't add in so much cardio that you kill your chances of preserving lean mass.

[Kawain]

If I stay in the 4 to 6 rep range them and going heavy. How many time a week should I be doing cardio and for how long? I am 6'2 210. Here is a couple of pics so u can see what I look like.

[VikingMan]

If you want to cut, I suppose that's fine and all, but you look great. Awesome development in your arms, and shoulders.

[Albanian2Envy]

I don't think there is a need to change your lifting routine because you are in great shape already. I would just cut the carbs a bit, continue on the same routine, and watch the fat intake.

[Kawain]

How much carbs and fat should I be taking in a day then? and when is the best time to eat carbs? I new at all of this.

[ironstrife]

keep most of your carb intake to breakfast, pre and post workout. Get plenty of protein and fat. Eat mostly only complex carbs.
Here's a list of what you should be eating..

Proteins

* Boneless, Skinless Chicken Breast
* Tuna (water packed)
* Fish (salmon, seabass, halibut)
* Shrimp
* Extra Lean Ground Beef or Ground Round (92-96%)
* Protein Powder
* Egg Whites or Eggs
* Ribeye Steaks or Roast
* Top Round Steaks or Roast (aka Stew Meat, London Broil, Stir Fry)
* Top Sirloin (aka Sirloin Top Butt)
* Beef Tenderloin (aka Filet, Filet Mignon)
* Top Loin (NY Strip Steak)
* Flank Steak (Sir Fry, Fajita)
* Eye of Round (Cube Meat, Stew Meat, Bottom Round , 96% LeandGround Round)
* Ground turkey, Turkey Breast Slices or cutlets (fresh meat, not deli cuts)

Complex Carbs

* Oatmeal (Old Fashioned)
* Sweet Potatoes (Yams)
* Beans (pinto, black, kidney)
* Oat Bran Cereal
* Brown Rice
* Farina (Cream of Wheat)
* Multigrain Hot Cereal
* Pasta
* Rice (white, jasmine, basmati, Arborio, wild)
* Potatoes (red, baking, new)

Fibrous Carbs

* Green Leafy Lettuce (Green Leaf, Red, Leaf, Romaine)
* Broccoli
* Asparagus
* String Beans
* Spinach
* Bell Peppers
* Brussels Sprouts
* Cauliflower
* Celery

Other Produce & Fruits

* Cucumber
* Green or Red Pepper
* Onions
* Garlic
* Tomatoes
* Zucchini
* Fruit (if acceptable on diet): bananas, apples, grapefruit, peaches, strawberries, blueberries, raspberries
* Lemons or Limes

Healthy Fats

* Natural Peanut Butter or Almond Butter
* Olive Oil, Safflower Oil, Almond Oil, Flaxseed Oil & etc.
* Nuts (peanuts, almonds, walnut)
* Olive, Canola, and Peanut - Monounsaturaed Oils
* Safflower, Sunflower, Corn, Soybean, and Cottonseed - Polyunsaturated Oils
* Leafy veggies, seeds, nuts, grains - Omega-6
* Veggie oils (Safflower, Sunflower, Corn, Soybean, and Cottonseed), and poultry fat - Omega-6
* Oils (canola, flaxseed, soybean, walnut, wheat germ; canola or soybean oil) - Omega-3
* Nuts and seeds (butternuts, flaxseeds, walnuts, soybeans) - Omega-3
* Fatty coldwater fish (mackerel, salmon, bluefish, mullet, sablefish) - EPA and DHA
* More fish (menhaden, anchovy, herring, lake trout, sardines, tuna) - EPA and DHA

Dairy & Eggs

* Low-fat cottage cheese
* Eggs
* Low or Non-Fat Milk

Condiments & Misc.

* I can't believe it's not butter (SPRAY)
* Rooster Hot Sauce
* Fat Free Mayonnaise
* Reduced Sodium Soy Sauce
* Reduced Sodium Teriyaki Sauce
* Balsamic Vinegar
* Salsa
* Chili powder
* Mrs. Dash
* Steak Sauce
* Sugar Free Maple Syrup
* Chili Paste
* Mustard
* Extracts (vanilla, almond, etc
* Low Sodium beef or chicken broth
* Plain or reduced sodium tomatoes sauce, puree, paste)

[vallrider01]

yah you have good shoulders and arms you just need to put in cardio for the six pack and fix your diet up a little, i suggest 5-6 meals a day, if your committed to get you will achive i will garentee you that, good luck.(keep your same lifting up just put in cardio 3-5times a week and do sit ups, knee ups, ect..)

-vallrider01

[Big B]

your diet should be lower in calories and carbs higher in protein.

Up your rep scheme to 8-12 range. Like lilkj said, without the extra calories and carbs your recovery rate is down. If you continue to go heavy, then you'll more than likely burn your hard earned mass rather than conserve as much as possible.

I recommend reading up on keto-dieting. The best and easiest way to conserve your mass. However it's usually for competition training, if your not goin on stage then it's prolly not worth the hassle of reading up on yet.

[siamesedream]

Why would he start doing 8-12 reps because he's cutting? Doing more reps will not help you "burn off" the fat and it will not "tone" your muscles.

You should stay in the 4-6 range to preserve as much mass and strength as you can, the only things that need to be changed are your diet and the amount of cardio you're doing.

Earlier whilst in the middle of my cutting routine, I changed from doing 5 reps to 10, and I actually gained some muscle mass.

[Kawain]

TY all for all your advice.

[DieHollywoodDie]

dude, your arms look ridiculously long...looks like reach to nearly your knees. i'd say keep bulking.