cutting advice needed

dlew308

dlew308

Well-known member
I'm in the process of trying to lose some fat and become cut.

My current workout is:
Monday -
5am
abs

11:35am
benchpress 3 x 10,8,6
cable xover or upper machine 3 x 10,8,6
shoulder press - 3 x 10,8,6
side raise - 3 x 10,8,6
tricep extension - 3 x 10,8,6
tricep pulldown - 3 x 10,8,6
15-20mins cardio

Tues -
off, psoriasis treatment at lunch

Weds -
5am
abs

11:35am
leg press 3 x 10,8,6
leg extension 3 x 10,8,6
hamstrings 3 x 10,8,6
lower back extension 3 x 10,8,6
lat pulldown 3 x 10,8,6
cable row 3 x 10,8,6
preacher curl 3 x 10,8,6
bicep curl 3 x 10,8,6
sitting calf raise 3 x 12,12,12
standing calf raise 3 x 12,12,12

Th - same as Tues

Fri - repeat monday

Weekend - off family time

Following monday start w/ Weds workout and keep alternating.
I don't feel sore til the next day, a good feeling :)

I try to eat 5-7 meals a day, trying for around 2500 calories, maybe that's too much as I work in IT and am planted in my seat.

The workout is from Tom Venuto's ebook.
I've done this for about 7 weeks now, I've lost around 5lbs so far and I have lost fat in my waist as I can tuck in my shirt and still has room even with a belt on. I tried to take redline, 4oz a day before workouts until I had a really bad reaction and thought I needed to go to ER. I still feel weird a week later. I was wondering what more I should do or not do to in regards to cutting. Thanks in advance :)
 
That looks great and seems to be working well. I would say add a little low intensity cardio in the mornings if you want a little faster fat burn and maybe add in some fish oil or sesathin since you seem sensative to stims.
 
Beebs said:
That looks great and seems to be working well. I would say add a little low intensity cardio in the mornings if you want a little faster fat burn and maybe add in some fish oil or sesathin since you seem sensative to stims.
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Thanks. I've been taking fish oil and flax seed pills twice a day, should I be taking fish oil 3 times a day? Each pill I think is 1200mg. Thanks
 
I would take a pill with 3 of your meals as a start and add more if you like. EFA's are great.
 
Beebs said:
That looks great and seems to be working well. I would say add a little low intensity cardio in the mornings if you want a little faster fat burn and maybe add in some fish oil or sesathin since you seem sensative to stims.
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Just lose you job like I did 2 weeks ago. That's been good for 8 lbs. of weight loss. Hey, seriously, good luck with your recomp.
 
Looks like a pretty good workout. I'd probably up your cardio to 30 to 40 minutes though if you have the time. That should allow you to burn off an additional 300 to 400 calories per workout. You might want to try to reduce your caloric intake as well. 2,500 might be a little high if you're working in IT where you don't move around a lot. I'd try cutting it back to 2,200 per day. That'll be worth 3/4 of a lb per week by itself.
 
thanks for the feedback :)
should i drop my weight routine to twice a week and use that day to do 40mins of cardio or keep it 3 days and try to squeeze in more cardio?
 
I'd probably try to keep your weights at 3 times week. If you reduce it to two days, you'll probably be trying to squeeze too much in and not spending enough time on each body part. Your best bet would be to try to find a little extra time for the cardio if possible.
 
Definitely keep your lifting regimen to least 3 times a week. Two times a week is way to forced if you're looking for any substantial gains.
 
I ended up visiting the ER monday for chest pains. Everything looks normal so maybe I pulled a muscle somewhere or have other issues. I'm on hiatus from the gym until they say ok.
 
Looks like a pretty good workout. I'd probably up your cardio to 30 to 40 minutes though if you have the time. That should allow you to burn off an additional 300 to 400 calories per workout. You might want to try to reduce your caloric intake as well. 2,500 might be a little high if you're working in IT where you don't move around a lot. I'd try cutting it back to 2,200 per day. That'll be worth 3/4 of a lb per week by itself.
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I work in IT too - and I can concur that you can get away with a little less calories. Keep an eye on it though. I was rolling along just fine on 2200 for a few weeks, and then my strength fell into the toilet. Definitely still need refeeds.

BV
 
Yea that or some really bad stomach issues. So far the tests have been normal and it's good to have a full checkup anyways :)


baxter32 said:
I'm sure it was just a pulled chest muscle. Those things can hurt like hell.
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It's always reassuring to get that full check up. Chest pains can be really scary. You always think you're too young for hear attack or something, but in your mind you remember reading about the exceptions.
 
So far one of the tests came back normal, I expect the other to be normal too. It's been two weeks since I've lifted and I'm going thru withdrawels, I've been good with sticking with the diet even on turkey day. The scale I was using broke at the gym, now every scale I've tried has different results but I'm finally under 200lbs but still feel flabby. I have two days I can go to the gym this week before heading out on vacation for sun/snorkeling :)
 
Ok it's been almost two months since the last update.
I'm 198lbs and 21% BF. I've been adding more cardio and am switching to a split routine. My calories are around 2000 but I'm not sure what's going on with my body. I can see the changes slowly but I also noticed my muscles have grown as well. Am I doing something wrong here?
 
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