Getting Cut Up

rapp27 · Post by **rapp27** » Tue May 15, 2007 10:16 am

I took a break from the gym for a while and am now getting back on the wagon (been back for 2 months)....I started out just doing 3 sets of 10 of 3 exercises per muscle (1st day BI's/TRI's, 2nd day Chest/Back, 3rd Day shoulders/legs) and Cardio after every session (Mostly on the bike).

These last couple of weeks I started super-setting EVERY exercise...I start out with usual set of 10 then grab half the weight and pump till failure...

Is this a good strategy to get Cut Up???

weigh in with your opinions please!

Boss Man · Post by **Boss Man** » Tue May 15, 2007 1:52 pm

I don't see too many problems with that. Just remember, if diet's not right, reducing Fat levels won't happen much.

swanso5 · Post by **swanso5** » Tue May 15, 2007 4:37 pm

you won't get cut doing arm days...you will doing deadlifting days though

rapp27 · Post by **rapp27** » Wed May 16, 2007 9:13 am

why not during arm days????

what should I do for arms then?

rapp27 · Post by **rapp27** » Wed May 16, 2007 9:56 am

also, Ive never really cared about diet as I used to be an athlete and ate whatever, whenver I wanted without gaining a pound...

I wanna lose about 6-8 pounds to get back to ideal weight....what should diet consist of??

Boss Man · Post by **Boss Man** » Wed May 16, 2007 10:43 am

These are the sort of foods you should be using in your diet. You don't have to have all of them, but these are pretty much what you should limit yourself to.

Protein

Lean Meat, Poultry and Fish, Low Fat / Non-Fat Dairy, Complimentary Proteins like Beans and other Legumes, Peas and Rice.

Carbohydrates

Beans and other Legumes, Rice, Cereals, Vegetables, Fruit, Wheatbread sometimes Pasta.

Fats

Omega Fats, Nuts, Seeds, Almonds, healthy Oils like Cod Liver Oil, Olive Oil etc etc.

rapp27 · Post by **rapp27** » Wed May 16, 2007 2:30 pm

Thanks for the info Boss....

Now I've always been a fan of doing 2 muscles per workout mixed with cardio....This is what routine looks like:

Day 1 - Preacher Curls 3x10 (super set)
- Reverse Pulldowns 3x10 (superset)
- Spider Curls 3x10 (super set)
- Skull Crushers 3x10 (s-s)
- Super 7's
- Kickbacks 3x10 (s-s)

Decline Abs and Obliques followed by 30-45 mins on bike.

Day 2 - Flat Bench Press 3x10 (s-s)
- Lat Pulldowns 3x10 (s-s)
- Incline Dumbell Press 3x10 (s-s)
- Rows 3x10 (s-s)
- Decline bench Press 3x10 (s-s)
- Cable Flies 3x10 (s-s)

Decline abs and obliques followed by 30-45 mins on bike

Day 3 - Squats 3x10 (s-s)
- Shoulder Press 3x10 (s-s)
- Dumbell Raises (terminology???) 3x10 (s-s)
- Calf raises 3x10 (s-s)
- Shrugs 3x10 (s-s)

Decline Abs and Obliques followed by 30-45 mins on bike....

Goals are to shed about 6-8 pounds and get cut up...Any KNOCKS on how I am approaching this?????

Please criticise (Constructively!!!!!)

swanso5 · Post by **swanso5** » Wed May 16, 2007 7:25 pm

full body apporach would be better x 3/week...compound exercises only (squats, deadlifts, cleans, rows, pull ups, lunges, bench presses)...probably best to make up 2 sessions with 5 - 6 exercises each and rortate through them...for cardio do 1 outdoor sprint session and 2 interval type sessions how ever you want

rapp27 · Post by **rapp27** » Wed May 16, 2007 10:42 pm

[quote="swanso5"]full body apporach would be better x 3/week...compound exercises only (squats, deadlifts, cleans, rows, pull ups, lunges, bench presses)...probably best to make up 2 sessions with 5 - 6 exercises each and rortate through them...for cardio do 1 outdoor sprint session and 2 interval type sessions how ever you want[/quote]

Really????

That routine seems to target Legs if anything...I really don't need to work legs all that much either since I used to play football and hockey and have trunks for legs...

Just wanna chisel the uperbody and trim the beer gut!

swanso5 · Post by **swanso5** » Thu May 17, 2007 2:52 am

training legs allow the heaviest wt to be used which is what 's gonna get resuklts, not 10pd kickbacks mate...they were just sample compound exercises that should be used in all programs...just limit the single joint exercises such as kickbacks, curls, flies, db raises etc

rapp27 · Post by **rapp27** » Thu May 17, 2007 10:45 am

[quote="swanso5"]training legs allow the heaviest wt to be used which is what 's gonna get resuklts, not 10pd kickbacks mate...they were just sample compound exercises that should be used in all programs...just limit the single joint exercises such as kickbacks, curls, flies, db raises etc[/quote]

If I don't do Curls how am I gonna get the arms cut up?????

swanso5 · Post by **swanso5** » Fri May 18, 2007 4:03 am

have you anything there to cut in the first place??? oh and diet is the answer not curls

rapp27 · Post by **rapp27** » Fri May 18, 2007 8:51 am

[quote="swanso5"]have you anything there to cut in the first place??? oh and diet is the answer not curls[/quote]

I got a pretty solid build....Im about 5'8 180, arms are definitely favorite part to work out. I could use a little bulking in the chest, other than that shoulders, back and arms are where I want them to be.

I truthly don't want arms getting any bigger, just a little more cut!!

benjamteal · Post by **benjamteal** » Sat May 19, 2007 2:17 am

A clean diet is definitely a key variable in getting cut. I was an athlete in college too... trust me when I say that eating whatever and whenever was great back in college, but it doesn't work forever, as much as I wish it did...

Boss Man's suggestions above are a good start to a good diet.

SPORTYTT · Post by **SPORTYTT** » Sat May 19, 2007 4:34 am

HEY BOSS ABOUT THE FOOD U R SUGGESTING 4 CUTTING & LOOSING FAT , I AM VEGETARIAN I DO EAT FISH ONCE IN A WHILE THOUGH , I NEED TO LOOSE 8 POUNDS, AM A RUNNER WITH A HIP INJURY SO NOT MUCH RUNNING AT THE MOMENT BUT WEIGHT TRAINING & A BIT OF CARDIO NOT AS INTENSIVE AS I WOULD LIKE IT TO BE, QUESTION PLZ HOW LATE SHOULD I HAVE LAST MEAL & WHAT SHOULD I HAVE ? THANK U .. I APPRECIATE UR HELP.