i start my cut tomorrow... please critique

Discussion in 'Fitness & Nutrition' started by arseclown, Jan 2, 2008.

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  1. arseclown

    arseclown Guest

    Some Background:

    I'm a 20 year old 5'5" endo/mesomorph (like a mix between those two). I put on weight easily, including muscle, but it's a bitch for me to lose it. For a year since Summer '06 I have been hitting the gym went from 195 (fatty) to 165 muscley-semifatty. The last 4-6 months I have still been going, but have really slacked off. I'm recently around 170lbs and have decided I want to shed off the fat I've had on my body since I was in middle school. I'm looking to get down to around 145-150lbs in no more than 20 weeks (or at least have good vascularity, abs, etc). Please critique my plan if there are flaws. :)

    DIET

    7am - 4 eggs (320 cals) and 1 Bag of Oatmeal (145 cals) and Green tea

    9:30am - Whey Protein Shake (120 cals)

    1pm - 5oz Salmon Burger Patty (grilled in extra virgin olive oil) w/ vegetable greens (325 cals)

    3pm - Whey Protein Shake (120 cals)

    7pm - 10oz Turkey Burgers (grilled in extra virgin olive oil) with vegetable greens and Green Tea (525 cals)

    Total Daily Caloric Intake
    1555 Calories


    WORKOUT SCHEDULE

    Monday
    8am - 9:30am Chest / Biceps
    - 4x10 DB Incline Bench Press
    - 4x10 DB Hammer Curls
    - 4x10 DB Bench Press
    - 4x10 EZ Bar Curls

    4pm - 5pm 1 hour Cardio (5mph treadmill)

    Tuesday
    8am - 9:30am Legs / Abs
    - 4x10 Squats
    - 4x10 Calf Raises
    - 4x10 Leg Extensions
    - 4x10 Leg Press
    - 4x25 Cable-Pulldown Ab Crunches

    2pm - 3pm 1 hour Cardio (5mph treadmill)

    Wednesday
    Rest from Weight Training

    4pm - 5pm 1 hour Cardio (5mph treadmill)

    Thursday
    8am - 9:30am Back / Triceps
    - 4x10 Seated Cable Rows
    - 4x10 EZ Bar Skullcrushers
    - 4x10 Lat Pulldowns
    - 4x10 Overhead 2hand-DB Tricep Extensions

    2pm - 3pm 1 hour Cardio (5mph treadmill)

    Friday
    8am - 9:30am Shoulders / Traps / Abs
    - 4x10 Upright Barbell Rows
    - 4x10 DB Shoulder Press
    - 4x10 DB Shrugs
    - 4 x (1x10) Front 2-DB Raise, Side 2-DB Raise, Rear-Lateral Machine
    - 4x25 Lower-Ab Leg-Raises

    Not sure what time (Scheduling up in the air) - 1 hour Cardio (5mph treadmill)

    Saturday
    8:30am - 9:30am 1 hour Cardio (5mph treadmill)

    Sunday
    8:30am - 9:30am 1 hour Cardio (5mph treadmill)
     
    Last edited by a moderator: Jan 2, 2008
  2. arseclown

    arseclown Guest

    i have also heard things about the 8x8 routine, and tried it once when i was heavy into the gym about 7-8 months back and really enjoyed the pump it gave me.

    is this 8x8 routine a good routine to do while cutting?
     
  3. arseclown

    arseclown Guest

    also i have no camera atm to show my current physical state. but i have good layer of fat over my muscle and you can guestimate via my current weight and my physical description.

    i'll try to get a camera / my gf's camera in the future to show progress of somesort.
     
  4. arseclown

    arseclown Guest

    also if anyone can recommend good alternating excercises to alternate with the ones i have listed up there, that'd be awesome :)

    i'm trying to use bodybuilding.com as a reference as well
     
  5. Ceaze

    Ceaze https://hearthis.at/DoYouEvenUplift Moderator

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    DO NOT use gum, not even sugar-free gum since each piece has 2g of carbs.
     
  6. daneeyah

    daneeyah Guest

    I'm still a newb too, so I don't know what advice I could give you :hs:
    But are you counting protein and carbs as well?

    Oh and you should start a training log... it'll help you track your progress better and organize yourself.

    good luck :)
     
  7. k1d.

    k1d. New Member

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    looks like way too little calories... but shit what do i know.
     
  8. arseclown

    arseclown Guest

    should i bump the calories to around 2000?
     
  9. arseclown

    arseclown Guest

    if that's you in your av, then you know a shitpot more than i do. that's basically what i'd like to look like. i'm short and got muscles but need to shed my fat and put on some more muscle (cleanly) after i get rid of my fat.
     
  10. k1d.

    k1d. New Member

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    shit i wish that was me... thats kid yamamoto =p

    im 5'5 too... same situation as u, but i start my cut in about a month or so..

    wait till the more experience guys give u some input :bigthumb:
     
    Last edited: Jan 2, 2008
  11. Abomb

    Abomb New Member

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    cut in winter why?
     
  12. Jimmycrackcorn

    Jimmycrackcorn OT Supporter

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    :rofl:

    It doesn't take 20 weeks to cut. It shouldn't take more than 6.
     
  13. devman

    devman New Member

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    start with 2000 cals, bring them down more if you aren't losing enought fat
     
  14. JeremyD

    JeremyD New Member

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    Calories look too low and volume looks too high. You're going to have a real hard time recovering.

    For your goals, I'd skip all the BB.com shit and keep it to a simple PUSH/PULL/LEGS type of split done m/w/f. Keep each muscle group worked to 3 movements with the major emphasis on compound heavy shit. If you still have energy after this on the limited calorie intake, you can do some cardio on the other off days.
     
  15. Plan B

    Plan B New Member

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    He's cutting, and 5'5" with probably < 150lbs LBM.
    The calories aren't that far off, maybe add another 200?
     
  16. Jimmycrackcorn

    Jimmycrackcorn OT Supporter

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    :werd:
     
  17. arseclown

    arseclown Guest

    well if i were to add another 200ish calories, i would think the best thing to add would be some more carbs around 1pm so that i'm not completely carb starved. maybe some more oatmeal at lunch?
     
  18. arseclown

    arseclown Guest

    hey daneeyah, yeah i'll better be keeping track of protein/carbs in a bit, but for now i figure getting down the good foods with a calorie count that's good for a cut is the best thing right now. cause i know right now i have a lot of protein in my diet, with carbs alotted to the first half of the day.

    i was planning on making one of those training log threads in that subforum here to help keep me on track.
     
  19. Jimmycrackcorn

    Jimmycrackcorn OT Supporter

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    Actually, I'd increase your protein and decrease your carbs if you're looking to cut. Instead of a 5oz Salmon patty, I'd go to an 8 ounce. And I'd eat 4 wole Omega-3 eggs and 1 cup of egg whites for your breakfast and cut out the oatmeal. Add good natural fats (shit you find in fish and red meats, extra virgin olive oil, avocado, etc...) in place of your carbs and you'll burn more fat.

    At the end of the night...just before bed....drink a casein protein shake (maybe 2 scoops...about 240 cals or so...just before bed to keep the fire stoked during sleep).
     
  20. Jimmycrackcorn

    Jimmycrackcorn OT Supporter

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    No camera on your phone?
     
  21. arseclown

    arseclown Guest

    yeah there's a camera, but the wifi it uses to put files on comps that have wifi broadband isn't compatible with my comp's acceptable wifi formats or some shits
     
  22. arseclown

    arseclown Guest

    also, i was thinking... would it be better to increase my calories on days that i Weight Train and Cardio (say to like 1800 cals) and then just do the 1550 cals on Cardio days?
     
  23. GTLifter

    GTLifter Banned

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    I'm not a big fan of your routine (mainley the straight 4x10 on everything) but at least your squatting...

    also I think you need more the jsut 2 back exercises and some lifts to hit the hamstrings on leg day...
     
  24. arseclown

    arseclown Guest

    i've mainly been doing 4x12,10,8,6 the last year for a mix btwn strength and hypertrophy. I figured doing 4x10 w/ a bit lighter weight would be better for cutting cause it'll be geared more towards hypertrophy more than strength.

    if there's a better routine that you know about, by all means let me know. i'm trying my best to find the best way to cut and not over-exert my body on the limited calories i'm intaking.

    i'll also add a hamstring excercise on leg day.
     
  25. GTLifter

    GTLifter Banned

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    just do this:

    Mon - Legs
    4 sets leg ext 10-15reps
    4 sets squat 6-10 reps
    3 sets leg press 10-12 reps
    4 sets leg curl 10-12reps
    3 set db stiff legged or walking lunges

    Tues - Chest
    4 sets incline db or barbell 8-12
    3 sets flat db or barbell 8-12
    3 sets db fly or machine 12-12 reps
    2 sets weighted dips

    WED OFF

    thur - back
    bodyweight pullups 4 sets upto 15
    bent over row barbell or db 4 sets 8-12
    front pulldown wide or narrow (switch it up) 3 sets 8-10
    cable row 3 sets 6-10
    behind the head(ya ya they're bad blah blah blah) 2 sets 15 reps Medium easy weight...just squeeze.

    fri - shoulders/arm
    3 sets db press or front military 8-10
    3 sets side laterals 10-12
    3 sets reaer lateral machine or db 10-12
    6 sets shrugs behind the back for 3 sets and too the front for 3

    tris
    3 sets 10-15 rope pushdown
    3 sets french curl bar or machine 6-10
    3 sets reversed push down (palms facing) 8-10

    bis
    3 sets barbell curl or cambered bar 8-12
    3 sets preacher machine or db/barbell 8-12
    2 sets hammer curl db or rope 10-15
    wrist curls 13-20 reps 2 sets
    Do abs mon-thur

    Do calves tue-fri

    Practice things like drop sets and giant sets on certain weeks as well. Say on bench you decided to do a 3-4 rep weight...well after you get 3-4 drop it in half and do another 12 right away...push yourself.

    DIET

    meal 1
    6 eggwhites 2 yolks
    3/4 cup oatmeal water or 1% milk
    one scoop whey protein
    meal2
    can of tuna
    1/2 cup rice
    light italian dressing(olive oil)
    meal 3
    6-8oz chicken
    5oz sweet potato
    1/2 cup green beans
    1 tbsp peanut butter
    meal 4
    1 can of tuna
    1/2 cup rice
    light italian (olive oil)
    train
    meal 5
    2 scoops whey, 1 gatorade
    meal 6
    6-8oz sirloin or steak
    large dinner salad with red wine vinegar/olive oil
     
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