CRAZY LEGS
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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.
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.