Starting my shred, need training advice. Any help appreciated!

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    SwoldierAU's Avatar
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    Starting my shred, need training advice. Any help appreciated!


    I'm currently sitting at 200lbs, 6'1, about 9-10% body fat after a 2 month bulk. Gained close to 20lbs.
    I'm naturally lean and ready to start a cut, any pointers in how to train(rep range, set range, how many exercises, compound/isolation)?
    I was under the impression that high reps lower weight with added super sets would be the best way to cut & maintain hard muscle.

    I've calculated my calorie intake needed which is about 3200cal to start with, was having 4000cal on my bulk.
    (3200cal-200g protein, 500g carbs, 105g fat)

    Any helps appreciated


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    81kg - 90kg. 8 weeks consistent diet & training, no alcohol, no going out, proper rest etc.

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    Hey bro,

    Me personally, I never change my workout routine, I always maintain the same rep range and I try to maintain the same weight.

    Usually at the start of my cut I will switch to a low carb diet with carb ups 1-2 times a week.

    Once I noticed that my weight loss is slowing down and my strength is starting to drop I will switch to carb cycling so high, medium, low carbs days. With high carb up days being on my heaviest lifts and low carb days on off days.

    I have lost 10kg following this method over 3-4 months.

    I hope this helps.

    Sent from my iPhone using Am.com
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    Quote Originally Posted by ironwiz View Post
    Hey bro,

    Me personally, I never change my workout routine, I always maintain rep the same rep range and I try to maintain the same weight.

    Usually at the start of my cut I will switch to a low carb diet with carb ups 1-2 times a week.

    Once I noticed that my weight loss is slowing down and my strength is starting to drop I will switch to carb cycling so high, medium, low carbs days. With high carb up days being on my heaviest lifts and low carb days on off days.

    I have lost 10kg following this method over 3-4 months.

    I hope this helps.

    Sent from my iPhone using Am.com

    Thanks bro, 10kg in 3-4 months is good stuff!
    I'll look more into carb cycling and try it out.

    Thanks for the help
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    Russianog's Avatar
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    I actually wouldn't change my routine either.

    I have my routine setup
    Chest/Tri
    Back/Bi
    Rest
    Shoulder/Traps
    Legs/Deadlift
    Rest
    Repeat.

    And for the sets they rotate through
    Heavy Set/5x5 Variation on certain exercises
    Rep Range
    Drop Set and Super Set
    Century Set
    Heavy Set/5x5 Variation on certain exercises
    Rep Range
    Etc...

    That's just me :/ I haven't incorporated Century sets yet, but I would like to.

    Are you planning on naturally leaning out or with the help of designer steroids/etc...
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    SwoldierAU's Avatar
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    Quote Originally Posted by Russianog View Post
    I actually wouldn't change my routine either.

    I have my routine setup
    Chest/Tri
    Back/Bi
    Rest
    Shoulder/Traps
    Legs/Deadlift
    Rest
    Repeat.

    And for the sets they rotate through
    Heavy Set/5x5 Variation on certain exercises
    Rep Range
    Drop Set and Super Set
    Century Set
    Heavy Set/5x5 Variation on certain exercises
    Rep Range
    Etc...

    That's just me :/ I haven't incorporated Century sets yet, but I would like to.

    Are you planning on naturally leaning out or with the help of designer steroids/etc...
    Thanks for the help.

    No I'm doing this naturally, no steroids. Just a fat burner & the usual supps.

    I was going to stay away from drop/super sets whilst in calorie deficit, but I'll give them a go and see how I feel.

    My current set up is:
    Chest
    Back
    Rest
    Shoulders
    Bi's/Tri's
    Legs
    Rest


    Cheers bro
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    Mcelis323's Avatar
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    No need to change your routine, but technique, try to raise the intensity of your routine, throw in supersets 1 week and tri sets the next, instead of resting 1 minute,take 5 deep breaths, look into Vince Gironda, I just started using his technique and it's really good stuff,keep getting big,but looking leaner
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