Going on a cut, need some workout advice (pics included)

x_rated_mo · Post by **x_rated_mo** » Mon Sep 03, 2007 12:06 pm

k well i was on vacation, went to canada, greece and now lebanon, i gained some vacation pounds which isnt good, cuz i didnt finish working on body, so now i gotta lose those and more..

i'd like to base cut on swimming--i'l be doing HIIT with swimming 3 times a week for cardio, i just need a good 3 times a week workout program that'll keep me the same size i am (maybe a bit smaller cuz i've gained some vacation weight) jus with more muscle and less fat .. a Karl Wolf kinda look .. i dont care how long it takes, as long as it works ..

most pics were taken in canada, before i went to greece, so rite now i'm just a BIT more chubbier
sry they r the only ones i have that portray body in an easy way for u guys to judge..
http://photos-729.ll.facebook.com/photo ... 5_2915.jpg
http://photos-729.ll.facebook.com/photo ... 8_5873.jpg
http://photos-729.ll.facebook.com/photo ... 5_5920.jpg (greece)
http://photos-729.ll.facebook.com/photo ... 9_8472.jpg
http://photos-729.ll.facebook.com/photo ... 1_6577.jpg

Thanks ALOT!

swanso5 · Post by **swanso5** » Tue Sep 11, 2007 9:14 am

nice missus....

i'm not sold on swimming as a fat loss exercise mode...look at swimmers, they're not cut like sprinters

search destroying fat by christian thib (something or rather, can never rememebr his last name)...weeklt schedule is below...have a look at the actual workouts and see what you think and get back to me

weekly schedule: 1 - heavy lifting chest/back, alactic work...2 - lactate inducing workout 1 + 20 - 30mins of steady state aerobic work...3 - off...4 - heavy lifting quads / hams...5 - off...6 - lactate inducing workout 2 + 20 - 30mins of steady state aerobic work...7 - off

x_rated_mo · Post by **x_rated_mo** » Wed Sep 12, 2007 1:46 pm

yeahhh alright ditto
ill read this n get back to u .. but u gottaexplain the whole alactic and lactate inducing workouts meanwhile

swanso5 · Post by **swanso5** » Wed Sep 12, 2007 7:20 pm

it's all explained in full in the article

destroying fat

x_rated_mo · Post by **x_rated_mo** » Sat Sep 22, 2007 9:22 pm

alrighhttt .. FINALLY got time to read it through, whoa, that was alot thrown at me.
i get what he's tryina say, basically

mon- HEAVY chest/back, 300m sprint
teu- normal full-body workout, 20-30 mins of cardio
wed- OFF
thur- HEAVY quads/hamstrings
fri- OFF
sat- normal full body workout, 20-30 mins of cardio
sun- OFF

but .. theres several problems .. HIIT. when do i do it ?? can it be considered alactic??
also, that program gives me only one session of heavy lifting per week .. which is too little .. i dont mind the 2 full body workouts, nor the steady-state cardio but whats the problem with:

heavy full body
HIIT <-------see, i've put the HIIT on the next day solely cuz i like heavy full body to put maximum energy and effort into HIIT sessions
HIIT
heavy full body
20-30 mins steady state
OFF

this way, instead of 1 heavy lifting and 2 normal fully bodies, i can do 3 heavy full-bodies--and the purpose of the article is lifting heavy is what u should do to maintain muscle rite, so thats wat i'm doing ..

one more thing.. lets say i do the steady-state sessions after workouts, how do i go about proper feuling? will i have to have PWO shake after the workout, then another serving after the cardio--or wait till i finish the whole session and have a PWO shake?

x_rated_mo · Post by **x_rated_mo** » Sat Sep 22, 2007 9:25 pm

***sorry, this is wat i ment:

mon- heavy full body
teu- HIIT
wed-- heavy full body
thur- HIIT
fri- heavy full body
sat- 20-30 mins steady state
sun- OFF

swanso5 · Post by **swanso5** » Sat Sep 22, 2007 9:45 pm

for fat loss you need the most variety you can get to keep the body from adapting...also if trying to cut than your goal should be to simply maintain current muscle and strength levels which can be done with 1 session a week so long as cal's are kept in check...you get 2 heavy sessions a week here too...intense exercise can tax the central nervous system so doing it everyday can burn you out, ecspecially with lower cal's in a cutting phase...best PWO is to make a big shake have 1/3rd about 10mins before, 13rd duting than 13rd after training if you want to do that otherwise just have it all after cardio...if the author thought your way was better than wouldn't he have written it that way???

x_rated_mo · Post by **x_rated_mo** » Sat Sep 22, 2007 9:52 pm

yea, ur rite, i totally agree, just that i tried to adjust it slightly to fit availability for access to the gym .. i do varietize sessions, i wrote just the main stuff, gym offers programs like "Boxfit" "cardio groove" "abs and back" and "core conditioning" which i'd also do sometimes also throughout the week, so variety is no problem
i get wat ur saying for the 'maintaining muscle' part .. so i'll have no problem with that clearly--but simple question--wouldnt another session or two raise the chances (maybe even slightly) of actually BUILDING muscle while on a cut ??

and for the big shake, how much protien do u think is ideal to be in it ? the whey i bought is 35g of protien per 40g serving, is that enough or should i stuff more protien into it ? (no sugar, about 14g carbs, and <1g fat)

swanso5 · Post by **swanso5** » Sat Sep 22, 2007 9:55 pm

- i wouldn't add anything in to this program
- remember your goal is to burn fat so you need to train like that...one thing at atime
- 40g per shake will be enough...coupled with 500ml of milk will get you another 15g too

x_rated_mo · Post by **x_rated_mo** » Sat Sep 22, 2007 10:01 pm

wait a minute.... add anything to which program ? the destroying fat one ?
ur rite, goal IS to burn fat, n as long as i'm maintaining then i'm thankful
n thanx for the shake advice .. can u check out post in supplements?
its about fatty acid supplements and fat burners

swanso5 · Post by **swanso5** » Sat Sep 22, 2007 10:04 pm

- yeah don't add anything into the destroying fat program...do as written
- already responded to supp's question too

x_rated_mo · Post by **x_rated_mo** » Thu Sep 27, 2007 11:27 pm

so since this is the program:

mon- HEAVY chest/back, 300m sprint
teu- normal full-body workout, 20-30 mins of cardio
wed- OFF
thur- HEAVY quads/hamstrings
fri- OFF
sat- normal full body workout, 20-30 mins of cardio
sun- OFF

hows this for exercises:

mon- HEAVY chest/back, 300m sprint
one-arm rowes, bent-over-rows, bench press, cable crossovers

teu- normal full-body workout, 20-30 mins of cardio
light squats/deads, pullups/chinups, pushups/situps, clean and press (for shoulders), jog

wed- OFF

thur- HEAVY quads/hamstrings
heavy squats/deadlifts, calf raises, quad extensions, hamstring curls

fri- OFF

sat- normal full body workout, 20-30 mins of cardio
light squats/deads, pullups/chinups, pushups/situps, clean and press (for shoulders), shadow boxing/tricking

sun- OFF

swanso5 · Post by **swanso5** » Fri Sep 28, 2007 3:21 am

- for heavy back maybe do Bent Row with high cross pulley row (search)
- maybe push ups for 2nd chest exercise as the wt used will be heavier
- do circuit day as written thyan your stuff
- tue do circuit of bench variation, squat v, row v, dead v, abs x 3
- i would skip circuit 3 if your doing the other 2 properly
- thu do squats/ext and deads/curls leaving calves out
- sat do circuit 2 of shoulder press v, squat v, pull up v, dead v, abs than your stuff
- you should only do an exercise 1 week so use a different variation where needed i.e. mon use bench/push ups for chest, tue use incline db press and sat use decline db press etc...rememeber variety

x_rated_mo · Post by **x_rated_mo** » Fri Sep 28, 2007 9:34 am

wow, thats some very great advice.. i'll have to ask though .. in the third point, wat do u mean "as written thyan your stuff"

on the fourth point, what are the 'v's ? (squat v, dead v) n i'm worried bench variation will me up because the day before i've already done hEaVy bench so i'll be sore as hell-its not a problem?

properly as in form, or as in weight ? i'm lookin to do about 10 reps on each circuit, good right?

wat is circuit '2'--do u mean 2 circuits or u labelled circuit 2 cuz it has different exercises?
n correct me if i'm wrong, but isnt clean and press a shitload more effective then shoulder press?

i'll make sure to hit it up every once in a while

x_rated_mo · Post by **x_rated_mo** » Fri Sep 28, 2007 9:47 am

wow, stumbles upon this great site, check it out guys:

http://www.abcbodybuilding.com/slideshow.php

which one of the back exercises would be the high cross pulley row ?
do u mean the one where u get on ur knees, with someone spotting u from behind (heterosexual doggystyle) n u do rows on the high pulley?

**excuse the disturbing image LOL