Cutting phase/ Wanna get shredded

[raksudum]

I have been browsing the forums on shapefit and came across a few of your posts. You seem to know what you are doing so was wondering if you could tell me what I should do to cut down. I am at 193-196lbs and have been putting on mass for two months now. I am unhappy though with fat gain. I have a bit of a now about 16-18% roughly. I have learned a lot from Swanso (another poster on the forum). Also I am looking for a more aesthetic look rather than for athletic functions (was a football, soccer, player before) which is why i want to get rid of the fat.

I know about protein intake, pre-workout, post-workout, types of lifts, importance of sleep, water intake, etc. I am currently attending university, busy schedule so I try to keep workouts under an hour and this is current lifting workout:

I DO NOT TAKE ANY NEITHER BUY SUPPLEMENTS BESIDES WHEY PROTEIN, AND VITAMIN TABLETS.

Workout 1:
All exercises 3 sets of 8 reps with 1 minute 30 second rest between sets.

Flat Bench Press & DB row superset
Incline Bench Press
Decline Bench Press
Barbell Squat

Finisher Exercises: 2 sets of 25 reps on machines
Chest Press Machine
Back Row Machine

NOTE: I do mostly chest because it is weakest part. back is much, much, stronger. Also I was a football (soccer) player so legs are quite strong and big (so I don't try to get it bigger, just stronger)

Workout 2:
All exercises 3 sets of 8 reps with 1 minute 30 second rest between sets.

DB standing shoulder press
DB Lateral Raises
DB standing bicep curls
DB hammer curl
Tricep cable pulldown with ropes
Tricep kickback
Romanian Barbell Deadlift

Finisher Exercises: 2 sets of 25 reps
Shoulder raise machine
Tricep pushdown machine
40 lb EZ-bar standing full range bicep curls

NOTE: The reason i do so much arm is because I have always had to perform functional movements so arms never were big so i worked on them a bit. Also as I mentioned before, legs are quite strong so deadlifts are done for total body conditioning and mass build.



weekly schedule:
Day 1-Workout 1
Day 2- Workout 2
Day 3-Rest
and so on.

Since I have only just recently started a more mass building approach, I am quite unfamiliar with ways to cut effectively without losing precious mass. So please let me know what cardio I should do (preferrably those which does not exhaust CNS too much since I need to concentrate on studies too).

Please specify a weekly schedule, how much protein intake I should have, and most importantly workouts, their exercises, timing, intensity, etc.


THANK YOU SO MUCH! I really hope you can help me out here. I am kind of in the dark.

Mak

[raksudum]

Can no one help?

[Boss Man]

Having looked at this I think your issue may be more simple to correct than making wholesale changes.

Take 10g of Carbs out of each meal and replace the calories with the equivalent amount from Fat.

So you'd be having around 4-5g Fat, (36-45 calories approx) additional per meal.

The body would then get an energy surplus and should source fat to compensate, but having the same amount of calories pretty much, should not sacrifice muscle.

So I'd try that before doing anything too drastic and making major modifications to either diet and / or training.

[raksudum]

So i still follow a 300-400 cal meal 6 times a day rule?

Also why wouldn't cardio be included? just wondering.

[Boss Man]

Eat as per usual yes; don't change the amount of calories just alter the ratios as stated, by removing the stated amount of Carbs per meal and replacing them with the equivalent calories from Fat, to get the body sourcing extra fat to replace the lost Carbs energy.

Calories per meal and per day should remain pretty much as is, but the ratios then differ, that's all.

As for Cardio, I have not stipulated you shouldn't do it, but at the moment it looks like you're doing 4 days a week of training.

So in that case, you could do something like this.

Day 1. Workout 1

Day 2. Cardio

Day 3. Workout 2

Day 4. Rest

Day 5. Workout 1

Day 6. Workout 2 + Cardio.

Day 7. Rest

Keep your Cardio to 20-30 minutes max of something like interval stuff and use an exercise bike, or Treadmill, because if you do something like Rowing Machine, you'll be stimulating your upper body quite a bit with the Arm and back movements, when you've already worked them.

You don't really need a lot of cardio anyway.

Hopefully that all makes sense.

[raksudum]

Thanks man. I will definitely do that.