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2005/02/02, 04:42 PM
Hey guys and girls. I am about to go in a cutting phase and I want to mix things up weekly. My workout will go in three week incriments. I want to know what you guys think.
1st week: Regular lifting schedule and no cardio.
2nd week: Cardio three times a week, mon,wed,fri along with calisthetics and rope jumping.
3rd week: Monday: Heavy lifting, chest, Legs
Tuesday:Cardio
Wednesday: heavy lifting, arms, Back
Thursday: Cardio
Fri: Heavy lifing, Shoulders
Let me know if you think it will help with cutting and also not lose any muscle mass. I would also try to gain a little mass in the process. Thanks
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2005/02/02, 05:13 PM
I'm not sure, I'll let the pro's answer, but I wanted to wish you luck acheiving your goals!
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Veda
MISERY IS OPTIONAL
***When you are up to your ears in trouble, try using the part that is not submerged.
***The difference between a dream and a goal is a plan.
HAVE A GREAT DAY!
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2005/02/02, 09:03 PM
trade a big part of 'cutting' is caloric reduction more so than exercise/weight training per se...you should start cutting overall calories by 100-300...while increasing amount of protein you're consuming to at least 1g per lb of body weight...you should also increase fiber to around 30g a day and water intake to around a 0.75-1 gallon a day.....
Continue to lift heavy/normally as you normally do...however as you started...do cardio 3-4 times a week for 30-60 min at 70% of your max heart rate(ie your target heart rate)...you can calculate it by (220-age)*0.70=target heart rate...try to do most of your cardio in this range for maximum fat burning...
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2005/02/02, 09:11 PM
gain mass and cut? good luck lol
like menace said.....lift normally EVERY WEEK. Calorie reduction will strip the fat off better.
I would try some super sets or tri-sets, to help keep heart rate up in the workout as well.
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My drinking squad, has a cheerleading problem!!
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2005/02/02, 09:47 PM
hmm I missed the gain mass and cut at same time part....like andrew pointed out that's nearly impossible
.....you can also do heavy circuit training...for the whole body ...2-4 times a week....to give your workout a cardio boost...
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2005/02/02, 10:00 PM
Don't incorporate cardio of any consequence too soon, if you do you leave no room to fudge and have to continue cutting calories. At some point this does not become feasible, and this is where adding intensity of your cardio will "extend" your diet.
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If you don't stand for something, you will fall for anything....
bb1fit@freetrainers.com
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2005/02/03, 04:51 PM
I really didnt mean gain mass and cut at the same time. I just dont want to lose the muscle I gained. I have more than enough muscle mass at 5'11 244lbs. I just want to tightening up a little before the summer. I got this idea from a article I read about llcoolj workouts. He mentioned that he changes up things weekly sort of similar to the workout I mentioned above. I already know about the diet thing so that is not a problem.
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