Perfect cut

[riodsarebad]

Finally, 2 days left to finish my bulking phase. I gained lots of muscles.. and some fats 😂.I've spent some time researching and this is what I've arrived at.
Monday
Chest & Triceps
Incline Barbell Press 4 sets 15,12,10,8 reps
Barbell Flat Bench 4 sets 12,10,8,8 reps
Incline Dumbbell Fly 4 sets 10 reps
Chest Dips (body weight) 4 sets 15 reps
Standing French Press 4 sets 12 reps
Dumbbell Kickbacks 3 sets 10 reps
Tuesday
Back & Biceps
Deadlift 4 sets 20,15,12,10 reps
Pull up 4 sets 12 reps
Single Arm Dumbbell Row 4 sets 10 reps
Underhand Barbell Row 4 sets 12,10,8,8
Incline Dumbbell Curl 3 sets 10 reps
Preacher Curl 3 sets 10 reps
Wednesday
Legs & Calves
Squats 4 sets 15,12,10,8 reps
Walking Lunges 3 SETS 10 steps (each way)
Leg Press 4 sets 12,10,8,8
Standing Leg Curls (machine) 4 sets 12 reps
Seated Calf Raise 5 sets 15 reps
Thursday
Shoulders & Trapezius
Overhead Press 4 sets 15,12,10,8 reps
Upright Row 4 sets 12,10,8,8 reps
Dumbbell Lateral Raise 4 SETS 10 reps
Face Pulls (rope) 4 sets 12 reps
Barbell Shrugs 5 sets 12 reps
I'll also be adding about 45 minutes of cardio to each day.
Im 17. 170 cm tall. Macros are 160g protein/ 193 carbs/ 73g fat and about 2000cal. Now my goal is to maximize fat loss and minimize muscle loss( or even gain muscle).1 pound lost per week would be fine. Is this routine great?

[Heisman2]

Where did you get the idea that doing a 20 rep set of deadlifts is a good idea? Or that doing leg day the day after deadlifts is wise? What is your current weight? Would you consider doing a proven routine that is known to give good results? How strong are you on squats, bench presses, and deadlifts?

[riodsarebad]

Im 88 kg i easily do 90 pounds squats and deadlifts. Bench press is 50- 70 pounds. And yeah i would consider doing somethig known to give good results. The routine i put here is first 3 weeks from buff dudes 12 week pdf. I used it for bulking and got some goos results. But im not sure if it would work for cutting.

[gbullock32]

Im 88 kg i easily do 90 pounds squats and deadlifts. Bench press is 50- 70 pounds. And yeah i would consider doing somethig known to give good results. The routine i put here is first 3 weeks from buff dudes 12 week pdf. I used it for bulking and got some goos results. But im not sure if it would work for cutting.

If your bench is only 70 pounds than you did not get good results; most non-lifters can bench more.

Get on a proven novice routine like Fierce 5.

Fierce 5

[riodsarebad]

If your bench is only 70 pounds than you did not get good results; most non-lifters can bench more.

Get on a proven novice routine like Fierce 5.

Are you guys talking about one rep max or something else? I currently can do 70 pounds 12 reps 4 sets bench press. Before i started I could barely do 30 pounds so that's a good result for me. As for fierce 5 I'm not really a Novice but if it'll give me desirable result then I'll use it. Thanks for the info!

[gbullock32]

Are you guys talking about one rep max or something else? I currently can do 70 pounds 12 reps 4 sets bench press. Before i started I could barely do 30 pounds so that's a good result for me. As for fierce 5 I'm not really a Novice but if it'll give me desirable result then I'll use it. Thanks for the info!

Ah, thought it was 1rm, but even still, that is not a lot of weight to be moving after a bulk; Fierce 5 would indeed be a better routine and get you stronger, likely even while cutting assuming you are not in an extreme deficit.

[Junsuiakai]

Are you guys talking about one rep max or something else? I currently can do 70 pounds 12 reps 4 sets bench press. Before i started I could barely do 30 pounds so that's a good result for me. As for fierce 5 I'm not really a Novice but if it'll give me desirable result then I'll use it. Thanks for the info!

LOL are you trolling? Roidsarebad?

[Heisman2]

You are definitely a novice if you can only bench 70 pounds for 4 sets of 12 reps and are only 17 years old. Same if you are squatting and deadlifting <100 pounds in your sets. You should progress well with Fierce 5.

[BS57]

Finally, 2 days left to finish my bulking phase. I gained lots of muscles.. and some fats

How much have you gained in less than 2 weeks?

https://forum.bodybuilding.com/showt...hp?t=176063941

I'm about 17 yo
171 cm tall
191 pound
My body fat percentage is probably around 25%
The training routine i'm following is attached I also do 30 mins cardio
I'm trying burn maximum amount of fat and build maximum amount of muscle
But I'm not sure about my nutrition, its been kind of all around the place those past 10 weeks, so i decided to start following a diet I made, macros are 190g protein/31g fat/60 carb and about 1200 cals. Will this give best results?

[riodsarebad]

[QUOTE=BS57;1559213941]How much have you gained in less than 2 weeks?

2.5 - 3 pounds

[riodsarebad]

Ah, thought it was 1rm, but even still, that is not a lot of weight to be moving after a bulk; Fierce 5 would indeed be a better routine and get you stronger, likely even while cutting assuming you are not in an extreme deficit.

Alright, I'll use fierce 5.

[DCSpartan]

I somewhat doubt OP even lifts. Would be impressed to see a video of someone who can only bench 70 pounds but can knock out 4 sets of 12 pullups.

[riodsarebad]

I somewhat doubt OP even lifts. Would be impressed to see a video of someone who can only bench 70 pounds but can knock out 4 sets of 12 pullups.

Oh i replace those with lateral pulldowns

[agc1987]

if you've been using this buff dudes 12 week programme, I presume you have only been doing this for 12 weeks and not carried it on. If so, I would say 12 weeks is to soon to be cutting unless you have gained a lot of fat or were overweight to start with.

As already suggested, I would move on to another programme like F5 and stick with it for as long as possible.

[LactoseTolerant]

Are you guys talking about one rep max or something else? I currently can do 70 pounds 12 reps 4 sets bench press. Before i started I could barely do 30 pounds so that's a good result for me. As for fierce 5 I'm not really a Novice but if it'll give me desirable result then I'll use it. Thanks for the info!

You are very much a novice. I wouldn't start cutting just yet with those numbers.

[cornman99]

Im 17. 170 cm tall. Macros are 160g protein/ 193 carbs/ 73g fat and about 2000cal. Now my goal is to maximize fat loss and minimize muscle loss( or even gain muscle).1 pound lost per week would be fine. Is this routine great?

We don't advise people under 18 to cut ever, unless you are obese. Eat everything your mom makes you and continue bulking.

Choose a proven beginner routine from the stickies such as fierce 5, beginner powerbuilding, or starting strength.