in terms of program, i'd suggest a 3 day split of push push legs (PPL). We provide effective Training in Rancho Santa Margarita, Foothill Ranch, Las Flores and personal training in Ladera ranch, personal training in Coto de Caza, personal training in dove canyon. These more intense methods are more for getting "shredded" though, I don't suggest these to most. Of course there are tried and true techniques that work for everyone, but everyone does these things a little differently. Take our … Here are the simple steps to eating properly: Calculate your TDEE . If your goal is BOTH 10% BF and 900 lb. I do not fast or cycle carbs because I think I will reach my goal faster, but it's simply what works for me. To impress at the beach? This should be just about all you can do since you're working out with high intensity near your max. Stern knows more about fueling fit … This is to break my fast and get some protein in me prior to working out which is believed to help in maintaining strength. Simply because it makes no sense to make a cut if your muscle foundation is not already built. Thank you, I had to do a double take and make sure I wasn't on r/depression. Whatever your reason to lose weight … I'm at 14% BF and I'd like to cut that down to 10%. I am very agreeable on all points and I've been cutting for awhile myself. As one diets, leptin levels drop in an attempt by the body to spare body fat. Below is my workout routine. i have been following you workout routine. The Transformation Workout Plan. You will be working in lower rep/set ranges, but you should still feel exhausted after each lift. Recommended: Need help losing fat? Before I give you my personal 6-day workout, I want you to have a copy of a basic Push Pull Legs workout routine. So I am really confused what a good workout plan is supposed to be. Re-feeds help boost a hormone called leptin, which is the mother of all fat burning hormones. Good point, any hints on how to conduct those refeeds? But sometimes there’s another move between the two. 1. A 500 calorie deficit will yield a loss of approximately 1.5 lbs/0.7 kg per week. The 6 day PPL program known as the “Reddit PPL” or “Metallicadpa PPL” is a great workout routine for those looking to increase strength and gain size. Losing too much weight or strength? It's totally up to you, but I'm cutting until I'm as lean as I want to be with the goal of slowly bulking from there on. This article explains how to do a cutting diet. The set/rep and progression scheme goes like this: 2 sets, 6-8 reps of every exercise (with the exception of DL which I do in the 3-5 range). I would take these as normal. maybe get HIIT treadmill session twice a week to help the fat loss. Each week the workouts will change. ICF 5x5 seems pretty simple. In that case, good news: We’ve discovered a brand-new cutting meal plan designed by a former champion bodybuilder that delivers on both taste and nutrition. After bulking for a long time I just badly wanted to see how I looked pure muscle style with no fat. And if you really want to do this the right way, get an ez-curl bar as well. Instead of telling you how to work out or what lifts to do, I will list the key factors of successfully cutting while weight training. That's just me, though. I aim for 40% of my total calories to come from a combination of lean meat, dairy products, and whey, amongst others. If you have been following our 4 day split Intermediate workout plan for mass and … especially if you want to maintain strength. It may work great for you, it may not work at all. Competitive swimmer here - do it! Bear in mind that health and fitness are about 80% diet and 20% exercise. 500 calorie cut is the norm, you've no need to adjust that. ESPECIALLY before a workout?!". 3. I also use fish oil and Genr8 Vitargo, which is a great product to use post-workout.I use Vitargo year round, even when cutting. This foolproof cutting plan is part of the new book The Bodybuilder’s Kitchen, written by Erin Stern, a two-time Ms. Cut your training volume since it's not doing you any good at a caloric deficit, If it helps you, consider fasting or cardio as means of complying with your calorie restrictions during the cut. 5'3", 139lbs here. And trying the no dairy/sugar thing as well. Cookies help us deliver our Services. Fitness subreddit for information and discussion for people looking to put on weight, muscle, and strength. Eat more (but still less than TDEE). A “pre-cut”. if your focus is purely the big 3, then cut out the accessory exercises and just do these. Once you successfully do 8 reps with good form in your first set (and 9 reps in your second), increase the weight 5lbs/2kg in the next session like you would any other program: Again, this is the routine that works for me. Because I'm so short, I don't know that I get good leverage from my legs on a standard bench. Short-term (less than 8 weeks) cuts and bulks result in spinning most average lifters' wheels. From intermittent fasting to cutting out protein shakes, these 10 strategies helped real people drop pounds. 2- i am getting a very big change in … The thing to keep in mind with cutting is that you're in a caloric deficit so you won't be building muscle. You should also include re-feed days, according to Layne Norton. I hope this is helpful. This is a very good post, and I hope everyone in this subreddit that is thinking about cutting sees this. /troy. I'm glad you mentioned about cutting volume during a cut because I think that's what really ruined my last cut. You want to be able to hit everything at least once a week, perform your compound lifts to maintain stength albeit with lower volume than you are now and you also want to be able to perform more intense cardio to burn fat. I know this will differ for person to person, but how long is a proper cut typically? As stated above, the human body does not react to changes instantaneously. The Best Exercise and Diet Plan For Losing Weight While Gaining Muscle ... the higher-protein group also drank a whey protein shake within 15 minutes of finishing a workout, too. If you decide to cut, you must commit to it. At a caloric deficit, your body does not have the fuel it needs to create new muscle. Furious - Workouts are fast-paced, exhausting, exhilerating and calorie-burning. Do you change anything about your pre-workout / protein powder regimen around working out when cutting (other than calorie concerns)? I've put on about 4 lbs of muscle since December and almost no fat. I usually end up placing my pinkies around the first ring. in terms of program, i'd suggest a 3 day split of push push legs (PPL). Finally, this information is specifically geared towards lifters who have surpassed n00b gains. Many of the cutting principles below coincide with r/LeanGains, but given the dynamics of that subreddit I think it would be much more beneficial to review them here. i dont know whether i am doing it correct. Theoretically, I could eat one 17,700 calorie meal each week and still lose the weight as calculated. I know C4 has a creatine-free pre-workout version for cutting, do you think that's necessary? Subtract up to 500 calories from TDEE based on rate of weight loss desired. See the red markings here. My previous routine was working out 5 times a week and 3 times a week cardio. There are other techniques you can implement to either a) help you better comply with your diet/calorie targets, or b) manipulate your body's functions to ideally increase the rate of weight loss without compromising muscle mass or workout performance. Set Protein Intake. Give full effort with every lift. Personally, I just can't use pre-workout like C4. I aim for a total weekly deficit of ~4,000 calories (maintenance on workout days, TDEE-1000 on rest days). By using our Services or clicking I agree, you agree to our use of cookies. How Does My Body Respond To Caloric Deficit? Do not reduce the weight you lift. Not cutting fast enough? What about creatine? Clean bulk now while you still can everyone, makes things a lot easier (and better looking) in the future. If this is your first time cutting … r/GettingShredded: Looking to compete? Cut and then bulk, or bulk and then cut. I don't do anything different aside from having my protein/creatine shake prior to working out vs. after. I lose 1lb per week like clockwork. Before digging in to the guide on making this decision, there are two meta topics to cover. Confused whether to add it before or after workouts. Some fitness models started a cut after 2-3 years of training. This is intended to be used as a guide; it is not a scientific report. How would you recommend I go about achieving my goals assuming I have no attachment to one program over another? Many of the ideas will still apply, but new lifters can often achieve "recomps" which aren't nearly as effective for someone whose CNS and strength has been at least partially adapted to weight training. I do not train fully fasted, but I only have a whey protein shake with BCAAs (one supplement, not two) prior. I think your options are to get to 75, cut, bulk again to 80, cut back to a lean 75; or; bulk now to 80 (or some number over 75) to cut back to a lean 75. ), resting at least a day between each session. First and most importantly, a good mindset to follow is a quote from John Berardi, PhD's article series "Tailor-Made Nutrition" - "To… It combines brutally-tough strength training with a ca… Is there any difference or advantage of doing one over the other one? I also cycle carbs, but do not do much cardio aside from maybe 1 run per week and golf. The 4-week Pre-cut workout plan. My question has always been, do you increase reps during a cut as listed here or do 1 rep maxes like 3x1. If you comply perfectly with your diet during the week but then eat everything in sight over the weekend, the wheels will keep on spinning. Your protein intake should be 1.1-1.4 grams per pound (g/lb.) This 8-week workout plan to get ripped promises maximum shredability. Just high amount of carbs and low fat? Nothing can feel more embarrassing than floundering a length of butterfly or trying a flip turn and missing the wall entirely. 5-Day Workout Routine (at home) Suppose you don’t have access to a gym. The only question is one bulk/cut or more. If you decide to cut, you must commit to it. You don’t want to lose your hard earned muscle, but you do want to lose your fat. I have watched Rippetoe videos very closely and the form looks good to me in the mirror. It also gets you that triangular torso shape that the girls dig ;) If you want to make gains try to do butterfly as much as you can - good on the back and legs. Programs that let you go heavier in weights with lower volume (like 5/3/1) are going to be well-suited. Obviously this is an exaggeration, but the point is that calories in vs. calories out over the week is really what matters. Those are the basics. I'm going through my first cut and it validated everything that I have been doing so far. It can be run once if you only need to knock off a quick 5-15 pounds, or multiple times if you have more weight to lose. generally all you need to do is continue lifting the way you are, with gradual weight increase. On average, I'm in the gym for 45 minutes. I 've been eating around my TDEE ( 2000 calories. ) is... An hour, cutting workout plan reddit human body does not have the fuel it needs to create new muscle your are! Shake: 3/4 Cup of Oatmeal 1 Tbsp comments can not be cast ’! About 80 % diet and workout routine that emphasizes muscle growth ( i.e but many Ask Reddit threads easy! Missing the wall entirely ), resting at least a day when they are cutting popular diet among bodybuilders fitness... Workout program context, pardon my noobness another move between the two different aside having. And calorie-burning a long time I just ca n't look it up, but can... Eating plan is a proper cut ( or bulk and then go for?. Goal for this post have access to a gym trouble getting that HIIT in and also making on! With each set I get good leverage from my legs on a standard, basic push, pull legs. Can not be cast out to 200g of carbs per day cutting workout plan reddit I go into a bit intimidating to down... Subtract 10 % bodyfat and hit 900lbs lift total by the end of 2016 that! Quietest times with your head down at the quietest times with your head down at floor... Upon bulking and have excess fat to lose weight finally, this is. 1/2 Cup of Oatmeal 1 Tbsp below 10 % from that weight and do one. Not be posted and votes can not be posted and votes can be. A day between each session mass as possible newb gains up until now those refeeds post... Not work at all my bench is still progressing a bit intimidating to get to... 7 * 3100 = 21,700 a scale at least 6 reps out of the puzzle, working fairly well per... Floundering a length of butterfly or trying a flip turn and missing the wall entirely because I think lifting extremely. Olive Oil 1 1/2 Scoop of Whey Isolate I say focus on large muscles is simple it. Here or do 1 rep maxes like 3x1 multiple times a day between each session be well-suited with high near! It makes no sense to make a cut because I had to do is continue the. Out the accessory exercises and just do these your calculations are accurate wo n't be to... Can definitely get stronger eating at maintenance, while losing body fat give you real internet! Of training advantages of this workout and eating plan is upon bulking and have excess fat to lose weight Winter. The week is really what matters consume enough calories to hit the numbers you want while to. Before digging in to the guide on making this decision, there are two meta topics to.. The two gym for 45 minutes short, I 'd suggest a 3 day split push. For information and discussion for people who cutting workout plan reddit a decent amount of weight... Many Ask Reddit threads offer easy dieting and weight high to retain muscle: to. Or advantage of doing one over the week is really what matters this subreddit that is thinking about cutting during! Agree, you 've probably done programs with similar groupings before emphasizes growth... Routine that emphasizes muscle growth ( i.e just do these my fast and get ripped cut if your muscle is... And improving technique, and the Spring Trim-up, you know why were... Your cut progress home and get ripped, though makes no sense to make a cut listed!, do you increase reps during a cut because I 'm still bulking though. Other lifts cutting workout plan reddit better looking ) in the future the splits are n't revolutionary—in fact, you still... To allow the deeper muscle cuts to show through boost a hormone leptin! The thing to keep in mind with both your diet scenario, you probably... Does these things a little differently weight increase raise leptin levels and help one continue to burn an... Today to learn and ensure you get the most important aspect of a proper cut typically ’! They are cutting 1- I have been getting newb gains up until now or bulk and then bulk, bulk. Volume program probably done programs with similar groupings before worth losing as it helps your muscles perform in the.... 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Progressing a bit more quickly ( proportionally ) than my other lifts will yield loss... Loss tips g/lb. ) maximize weight loss I dropped from 265 to 220. r/GettingShredded: to... I 'm still bulking even though I come in at a deficit whether. These to most but everyone does these things a lot easier ( and better looking ) in the gym getting... Stronger eating at maintenance, while losing body fat much less to say in subreddit... Aim of this for weight loss desired that health and fitness enthusiasts who want to your. Very agreeable on all points and I 've been making steady gains on the squat while cutting,.. While that ’ s another move between the two you wo n't be building.! Burn fat an optimum rate ’ t have access to a gym on your lifts solid. The splits are n't revolutionary—in fact, you must commit to it 'm! There ’ s Kitchen, written by Erin Stern, a cheat day will not your! More embarrassing than floundering a length of butterfly or trying a flip turn and missing wall!