Please Critique My Cutting Plan

  1. Registered User
    CRAZY LEGS's Avatar
    Join Date
    Nov 2006
    Posts
    50
    Answers
    0

    Please Critique My Cutting Plan(UPDATED)


    Well here is my 12 week cutting program .Feel free to hack it up ,always willing to change it and rearrange it .

    Age: 32
    B/F %=18 .My goal is to be sub 11% by May 1/2007


    5’-10” @currently 242 LBS

    Bench is 285lbs x 1
    Squat is 335lbs x 7

    Training as follows

    Day 1 (chest)

    Incline press 3 sets 8-10
    Incline fly’s 3 sets 10-12
    Decline press 3 sets 8-10
    Decline fly’s 3 sets 10-12


    Day 2 (arms, triceps)

    Ez bar curls or straight bar curls 3 sets 8-10
    Alternate dumbbell curls 3 sets 8-10
    Concentration curls 3 sets 10-12
    Triceps push downs 3 sets 8-10
    Skull crushers 3 sets 8-10
    Triceps Kick backs 3 sets 10-12

    Day 3 (HIIT Cardio on tread mill)

    Day4 (Back, shoulders)

    Shoulder press (or military press) 3 sets 8-10
    Lat raises 3 sets 10-12
    Up right rows 3 sets 8-10
    Shrugs 3 sets 10-12
    Wide grip pull downs 3 sets 8-10
    One arm rows 3 sets 8-10
    Bent over rows 3 sets 8-10

    Day 5 (legs)

    Squats 3 sets 8-10
    Leg extension 3 sets 8-10
    Lying leg curls 3 sets 8-10
    Calf raises 3 sets 10-12

    Day 6 (HIIT cardio on treadmill)



    Diet looks like this

    1. Shake ,1pcs whole grain bread with PB/and honey, multi vitamin, vegetable vitamins,
    2. 1 can tuna, tsp mayo, 1 pcs whole grain bread, 1 banana.
    3. 6 egg white scrambled eggs with green pepers, red peppers, ham, cheese.rice or potatoes.
    4. shake , 1 can tuna, tsp mayo , apple
    5. Chicken breast, broccoli.
    6. shake, or 5 egg whites


    cals=2813 fat=69 carbs=279 protien=285

    Will this diet and training allow me to lose fat and sustain muscle growth?
    Ok let’s have it .more cardio less cardio, more cals less cals.more sets less sets.

    Supps are nox explode,luteour70

    My goal is to be 218-225 lbs @10% B/F or less.

    Should I add a fat burner????

    Thanks in advance

    Crazy legs.

  2. Running with the Big Boys
    Board Sponsor
    Rodja's Avatar
    Stats
    5'10"  220 lbs.
    Join Date
    Jan 2006
    Age
    30
    Posts
    23,145
    Answers
    1


    Well for starters, definitely cut back the volume on the weights and you should do an additional day of HIIT (even if you have to train twice a day). Also, could you be more detailed about the amounts you are eating?
  3. Registered User
    CRAZY LEGS's Avatar
    Join Date
    Nov 2006
    Posts
    50
    Answers
    0


    RODJA, I will add one more cardio to the mix .I,m a little confused on the amounts i'm eating. give an example .looks straight forward how about i drop the volume to 3 sets for all ,or should i look for new program .What about dropping to 3 sets and reps 6-10??
    •   
       

  4. Registered User
    CRAZY LEGS's Avatar
    Join Date
    Nov 2006
    Posts
    50
    Answers
    0


    Just got back from the Gym i had my BF% measured .I'm not as fat as i thought i was, it's @18%. So i need to drop 7% -8% by May1 /07
  5. Running with the Big Boys
    Board Sponsor
    Rodja's Avatar
    Stats
    5'10"  220 lbs.
    Join Date
    Jan 2006
    Age
    30
    Posts
    23,145
    Answers
    1


    Quote Originally Posted by CRAZY LEGS
    RODJA, I will add one more cardio to the mix .I,m a little confused on the amounts i'm eating. give an example .looks straight forward how about i drop the volume to 3 sets for all ,or should i look for new program .What about dropping to 3 sets and reps 6-10??
    For example, you have potatoes, but not the amount that you are eating. Including the weight of your protein and carb portion gives a better indication of your kcal intake.
  6. Registered User
    CRAZY LEGS's Avatar
    Join Date
    Nov 2006
    Posts
    50
    Answers
    0


    I see, i will edit it tommorrow ,time to go home.
  7. Gold Member
    TeamSavage's Avatar
    Join Date
    Oct 2006
    Posts
    1,007
    Answers
    0


    Quote Originally Posted by Rodja
    Well for starters, definitely cut back the volume on the weights
    Yeah, I second that. Cut your volume AT LEAST in half. You're doing ~25 sets/day 4x per week. 6-9 sets/day 4x per week is much more realistic and effective for cutting, IMO.
  8. Registered User
    nvr2loud's Avatar
    Join Date
    Sep 2005
    Posts
    301
    Answers
    0


    I would start off lighter with your cardio for the first few weeks, then gradually add more. That way you have room to advance if you reach a plateau in you weight loss goal.
    I would hold off on fat burner for right now. Wait until you get your diet and workout routine down and working good for you, then add the fat burner in toward the end of cutting phase to help get that extra bit of fat off that you couldn't achieve with diet and cardio alone.
  9. Registered User
    CRAZY LEGS's Avatar
    Join Date
    Nov 2006
    Posts
    50
    Answers
    0


    I Have Dropped The Volume To 3 Sets,aNd No Carbs After 1:00pm,and Added And Extra Day Of Hiit.
  10. Registered User
    CRAZY LEGS's Avatar
    Join Date
    Nov 2006
    Posts
    50
    Answers
    0


    Here are my cals

    cals=2813 fat=69 carbs=279 protien=285
  11. Gold Member
    TeamSavage's Avatar
    Join Date
    Oct 2006
    Posts
    1,007
    Answers
    0


    Quote Originally Posted by CRAZY LEGS
    Here are my cals

    cals=2813 fat=69 carbs=279 protien=285
    Depending on your metabolism you may want to cut the calories further. If it's pretty slow (like me), you could go down as low as 2200 or 2000. I'd keep the carbs and protein and cut some of the fat.

    What's your maintenence caloric intake?
  12. Registered User
    CRAZY LEGS's Avatar
    Join Date
    Nov 2006
    Posts
    50
    Answers
    0


    i used the bmr calculator and i think it is 3460 i could be wrong though .
  13. Registered User
    CRAZY LEGS's Avatar
    Join Date
    Nov 2006
    Posts
    50
    Answers
    0


    I weighted in and i have lost 4 lbs in 3 weeks is this to fast or not fast enough.And i have barely done any cardio.i will check B/F in another 3 weeks.
  14. Running with the Big Boys
    Board Sponsor
    Rodja's Avatar
    Stats
    5'10"  220 lbs.
    Join Date
    Jan 2006
    Age
    30
    Posts
    23,145
    Answers
    1


    Sounds about right. I can lose a good amount just by cleaning up my diet and adding a little cardio. I usually use strength as my gauge. If I lose strength for more than 2 sessions, then I increase my kcals by about 100. I have a tendency to overdiet, but by using this as my gauge, I have a tangible measurement.
  15. Registered User
    CRAZY LEGS's Avatar
    Join Date
    Nov 2006
    Posts
    50
    Answers
    0


    so far so good .i have to start more cardio this week .Training camp is only 8 weeks away.
  •   

      
     

Similar Forum Threads

  1. Please critique my 2nd planned cycle
    By outlaw1 in forum Old School Hormone Use
    Replies: 5
    Last Post: 09-15-2009, 01:11 PM
  2. please critique my bulk plan for the summer
    By redrocket399 in forum Bulking
    Replies: 6
    Last Post: 05-09-2009, 02:27 PM
  3. please critique my cutting diet....
    By tegman in forum Weight Loss
    Replies: 13
    Last Post: 04-21-2006, 12:32 AM
  4. please critique my cutting diet
    By kwantam in forum Weight Loss
    Replies: 6
    Last Post: 03-28-2005, 08:01 AM
  5. Please critique my cutting plan!
    By builtolast in forum Weight Loss
    Replies: 5
    Last Post: 11-23-2004, 06:43 PM

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts
  •  

Log in

Log in