Dukethumper
Member
Am trying to cut down to under 10% BF and have my diet in check, but need a regime with cardio and weights that fit in with school, suggestions?
Workout Regime for Cutting
- Thread starter Dukethumper
- Start date
Whisky
Well-known member
Fasted LISS cardio 2-4 times a week (first thing in the morning obviously), personally i run but anything like that, bike, rower etc will work.
Resistance training 3-5 days a week depending on your available time.
If 3 days i’d either do madcow 5x5, PPL or my preferred option of 3 full body sessions (day in between each one).
If you have 5 days I’d go layne Norton phat program, I like the variety and think in a cut it’s helpful when energy and motivation can drain.
Whatever program you do don’t make the classic mistake of going light weight heavy reps for fat loss, you gotta keep lifting them heavy a$$ weights bro. Keep reps for all compound lifts at 8 or below.
Don’t underestimate sleep either, for fat loss it’s hugely important- get your 8+ hours.
Good luck op
Resistance training 3-5 days a week depending on your available time.
If 3 days i’d either do madcow 5x5, PPL or my preferred option of 3 full body sessions (day in between each one).
If you have 5 days I’d go layne Norton phat program, I like the variety and think in a cut it’s helpful when energy and motivation can drain.
Whatever program you do don’t make the classic mistake of going light weight heavy reps for fat loss, you gotta keep lifting them heavy a$$ weights bro. Keep reps for all compound lifts at 8 or below.
Don’t underestimate sleep either, for fat loss it’s hugely important- get your 8+ hours.
Good luck op
R1balla
Board Sponsor
This is underrated IMO. I like to jump rope using the HIIT method. 10 seconds at a slow and steady pace followed by 10 seconds of a faster pace. I only do it 4x a week right now but when I fully cut, I do it daily along with other forms of cardio like stairs, outdoor work (ropes, tire flipping, rapid step ups, bleacher runs, and sprints. Another GREAT form of cardio is swimming.
AntM1564
Legend
Follow whatever training protocol you have. There is no need to change your lifting if you have found a program that works for you. You could less rest between sets or do more supersets to make your training more intense. You could also add in HIIT or LISS. HIIT may be too taxing on your body when cutting, depending on the routine. For example, if you are following a PPL routine, HIIT may be too much. I do like the idea, posted above, of jump roping between sets or even doing plate carries between sets.
Keep in mind, focus on your heavy compounds. You want to keep your strength as high as possible.
Keep in mind, focus on your heavy compounds. You want to keep your strength as high as possible.
R1balla
Board Sponsor
Agreed.