My Cutting Diet + Routine... serious thread...

Discussion in 'Fitness & Nutrition' started by ay thunderrcat, Sep 3, 2007.

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  1. ay thunderrcat

    ay thunderrcat You can have all the hoes, I'm gon keep the women.

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    wanted to know if this was Okay for my cutting diet/routine

    i wanna cut the fat and bf% and this is what ive been doing... my bf% is currently at 19%... id like to get down to maybe 10-12...

    for awhile i was doing all exercises as 4x8 doing about 65%-80% of my max... i increased my reps and dropped the % of reps to 50%-70%, i always hear to lift a little less and do more reps when cutting...

    on the 4x12s on the last set i usually do until failure or until i get to 12, whatever i get to first.
    sunday-
    chest/tri:
    bench 4x12 (135, 155, 175, 180)
    decline db press 4x12 (45, 55, 65, 70)
    the machine you use to sculpt the inside of your chest 4x12 (40, 45, 50, 60)
    incline bench 4x12 (115, 125, 135, 145)
    rope pulldown 4x12 (80, 85, 90, 95)
    one armed tricep extension 4x12 (25, 30, 25, 35)
    french press 4x12 (50, 55, 60, 65)
    skullcrushers 4x12 (40, 45, 50, 55)

    after my workout i run for 30-40 minutes
    - walk for 2 minutes
    - jog til it reaches a mile on the treadmill
    - then jog/walk til it reaches another mile on the treadmill
    - usually on the last minute i run as fast as i could

    monday-
    back/bi
    pullups (4 variations)
    widegrip palms faced away: until 8
    shoulder length palms faced away: until 8
    close grip palms faced towards me: until 8
    shoulder grip side bar pull ups: until 8

    sitdown bb pulldowns to chest: 4x12 (90, 95, 100, 110)
    the machine where you sit down and you pull the handles back: 4x12 (80, 130, 150, 225)
    seated rows: 4x12 (80, 85, 90, 100)
    lawnmowers: 4x12 (55, 60, 65, 70)
    db hammer curls: 4x12 (25, 25, 27.5, 30)
    db curls: 4x12 (25, 25, 27.5, 30)
    preacher curls: 4x12 (30, 35, 40, 40)
    bb curls: 4x12 (50, 55, 60, 65)

    after my workout i run for 30-40 minutes
    - walk for 2 minutes
    - jog til it reaches a mile on the treadmill
    - then jog/walk til it reaches another mile on the treadmill
    - usually on the last minute i run as fast as i could

    tuesday-
    shoulders/forearms
    db shoulder press: 4x12 (50, 55, 60, 65)
    db front lateral raises: 4x12 (25, 25, 25, 30)
    db side lateral raises: 4x12 (25, 25, 25, 30)
    military press: 4x12 (115, 125, 135, 135)
    plate upright rows: 2x20 (45, 45)
    bb upright rows: 2x15 (55, 60)
    db shrugs: 4x12 (65, 70, 75, 80) or until i lose grip.
    db wrist curls: 4x12 (30, 35, 40, 50)
    bb wrist curls: 4x12 (40, 50, 60, 70)
    db reverse wrist curls: 4x12 (30, 35, 40, 50)
    wrist twist and turns: 4x12 (15, 15, 20, 20)

    after my workout i run for 30-40 minutes
    - walk for 2 minutes
    - jog til it reaches a mile on the treadmill
    - then jog/walk til it reaches another mile on the treadmill
    - usually on the last minute i run as fast as i could

    wednesday-
    squats: 4x8 (135, 175, 205, 225)
    roman deadlifts: 4x8 (135, 175, 205, 215)
    leg press: 4x8 (not sure)
    calve raises: 4x12 (60, 65, 70, 80)

    after my workout i walk for 30-40 minutes

    thursday- off

    friday- i usually catch up on whatever i felt that i didnt get a good workout on or whatever body part i think needs more development

    usually shoulders

    after my workout i run for 30-40 minutes
    - walk for 2 minutes
    - jog til it reaches a mile on the treadmill
    - then jog/walk til it reaches another mile on the treadmill
    - usually on the last minute i run as fast as i could

    saturday- off

    - sometimes i run in the mornings also... maybe once or twice a week... if i am able to get up early for it.

    ===================================================
    this is basically what my diet consists of per/day

    2-4oz chicken breasts
    3 egg whites
    2 cups of white rice
    2 sandwiches: natural (peanuts and oil) peanut butter on whole wheat
    i usually have 2 servings of fruits a day
    1 cup of fat free cottage cheese usually with fruit before i go to bed
    3 scoops of whey protein per day (one in the morning and one right after working out)
    2 scoops of noxplode before i go to the gym

    thats basically my daily intake of food, remember im trying to cut. sometimes ill substitute chicken breasts for some tuna or sea bass.

    i usually cheat one day a week.

    i have about 5 light beers total per week... maybe i should cut it out completely.

    that's kinda what my diet looks like.. but with everything it varies sometimes...

    currently i am NOT taking any weight loss enhancements... i would like to... anyone got any ideas?... EC stack?.. i dunno what names they sell ephedrine under... how much should i be taking and what time of day?...

    well i need some serious replies this is my cut diet and cut workout routine, just wanted to know if its sufficient.
     
  2. Skeletor

    Skeletor Guest

    seems like a lot of exercises
     
  3. apman0000

    apman0000 OT Supporter

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    jesus christ that's a bunch of exercises during a cut, u have that much energy with a shortage of calories huh, wonder how beneficial that is without enough food to rebuild
     
  4. Genghis.Tron

    Genghis.Tron New Member

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    4 kinds of wrist curls ?
    Get the routine in the sticky by PurEvl and follow his diet. If you're not losing weight after 2 weeks, take smaller portions and eat less cals.
     
  5. Mighty

    Mighty OT Supporter

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    .

    I've been following it religiously (except for the odd bowl of cereal) for 3 weeks and I'm down ~6 pounds. Not sure how much of that is actually fat, though.
     
  6. ay thunderrcat

    ay thunderrcat You can have all the hoes, I'm gon keep the women.

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    ive always been doing the workout same routine since i was 17, and if i hit a plateau i usually change 2 exercises but still do the same reps til i hit another plateau, and yeah i have that much energy...

    for awhile ive been bulking too, i made good gains, i have alot of dedication.
     
  7. ay thunderrcat

    ay thunderrcat You can have all the hoes, I'm gon keep the women.

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    where is that sticky at...?
     
  8. Mighty

    Mighty OT Supporter

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  9. TZ

    TZ Banned

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  10. Skeletor

    Skeletor Guest

    do you find that by your last set on an exercise that you're actually working until failure, or do you feel like you can pump out more reps if you wanted to? Going by % of max is stupid IMO. If you're doing 4x8, pick a weight you can do 10 times or so... then by the 4th set of 8 you should be so tired that you can barely get that 8th rep up, if at all. If you do that on a few exercises, you won't even be able to do 10 exercises in one session, which seems quite unnecessary based on what successfully huge and strong dudes say they do for their routines.

    "less is more"
     
  11. ay thunderrcat

    ay thunderrcat You can have all the hoes, I'm gon keep the women.

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    yep.. im able to pump out more if i wanted to.. its usually until failure. well i usually dont go for % of max, im just averaging it out, i just go with wahtever weight i feel comfortable with. i was doing 4x8 for awhile but when i hear people talk about cutting i usually hear them say about pumping more reps.
     
  12. ay thunderrcat

    ay thunderrcat You can have all the hoes, I'm gon keep the women.

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    youre in no shape to laugh at where im at, we're practically pushing the same weight
     
  13. TZ

    TZ Banned

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    you bench 180 for 12 on your best set, and squat 225 for 12 and we're practically pushing the same weight? :mamoru: I can rep your maxes for 10s :o

    Besides I wasn't laughing at 'where you were at', i was laughing at post 8 :hsugh:
     
    Last edited: Sep 4, 2007
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