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Thread: Cutting up routine and diet.

  1. Default Cutting up routine and diet.

    #1
    MP Senior

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    Mar 2011
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    Leeds
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    115
    Hi all,


    Could anyone recommend a standard cutting up workout routine along with diet i could use as a template?

    Much appreciated
  2.  
    #2
    MP Junior

    Join Date
    Feb 2011
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    Manchester UK
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    Do some research and show us what you find, I doubt anyone will spoon feed you a full workout and nutritutional guide we can then critique it for you, plus we would need to know some stats about yourself and your aims/goals.

    Here is a good start;

    SpiderDans Beginners Guide

    J
    Last edited by Bleasey; 29-03-2011 at 09:55 AM. Reason: added beginners guide link
  3.  
    #3
    MP Senior

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    yeah i know no one will spoonfeed mate, i posted a few weeks ago with breakdown of my current workout and diet that i have been using to bulk up but had no replys
  4.  
    #4
    MP Senior

    Join Date
    Mar 2011
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    This is my workout and diet i have been using to bulk up, I could do with some advice on how to adapt my training and diet to cut up and reduce body fat

    My stats are; Height - 6ft 1. Weight: 95kgs. Not sure about body Fat.

    My current programme

    Monday (Shoulders)(Biceps)

    Dumbell press
    2 x Warm up
    4 x 6-8

    Lateral Raises
    3 x 8-10

    Front Raises
    3 x 8-10

    Shrugs
    4 x 6-8

    EZ Bar Bicep
    3 x 6-8

    Hammer Curls
    3 x 8-10

    Tuesday (Legs)

    Squats
    2 x warm up
    4 x 6-8

    Hamstring curls
    3 x 8-10

    Deadlift
    4 x 6-8

    Leg ext
    3 x 8-10

    Calves
    4 x 10-12


    Thursday (Chest)(Triceps)

    Dunbell Press Flat
    4 x 6-8

    Incline Barbell
    4 x 6-8

    Flys
    4 x 10-12

    Tricep ext
    3 x 6-8

    Tricep rope
    3 x 8-10

    Friday (Back)

    Lat Pull Downs
    4 x 6-8

    Close Grip Row
    4 x 6-8

    Close Grip Pull downs
    3 x 6-8

    One Arm Dumbell Row
    3 x 6-8

    Reverse Flys
    3 x 10-12


    Diet

    7am
    100g porridge oat
    200 ml Orange juice
    40g Protein shake

    10am
    Tuna sandwiche with cottage cheese

    1pm
    40g protein shake
    50g Cashew nuts
    Apple

    3:30pm
    100g Brown Rice or 300g sweet potatoes
    200g chicken
    Salad

    5PM Workout

    6:30pm
    40g protein shake
    5g Glutamine
    5g Creatine
    20g dextrose

    8pm
    Usually chicken with potatoes, whatever im given lol



    any advice would be helpful thanks, please ask if you want any more info
  5.  
    #5
    Queen of F'ing Everything

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    Cutting comes down to diet, not training. Work out your calorie requirements and reduce cals as necessary.
  6.  
    #6
    MP Junior

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    I agree with the above, diet is everything, your training looks pretty good in terms of a regime just make sure you are pushing yourself as much as possible

    Your diet looks pretty good! In terms of lowering your body-fat you need to cut out come Kcals, so for example a 100g of porridge in the morning is quite a lot, what are you having this with? Honey? You could try cutting it down to 50g...

    You could cut your tuna sandwich for grilled chicken or some lean meat without the carbs the aim of the game is to try and reduce by around 300-500 kcals per day.

    You could also try introducing some cardio into your workout on a rest day or after a workout
  7.  
    #7
    MP Senior

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    Thanks for all the quick responses.
    Yeah i do rugby tues thurs and sat so my cardio will be done then, but season ends soon.
    I have the porridge on its own with no additional flavouring.
    In terms of diet i was thinking of;

    1) Keeping the porridge as it is at 100g or changing to scrambled eggs on 2 slices of wholemeal toast
    2) Mid morning meal been chicken breast with veg, but then having the tuna sandwich before training and then the usual postwork out meal.

    What do yous think?
  8.  
    #8
    Moderator

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    Training wise, you want to be doing mainly compounds with minimal isolation exercises (just like all training should be!), you want to taper down volume and up intensity to allow the body to hold on to it's strength and lean tissue.

    Spliting your workouts into 2 sessions would be a good idea, something like:-

    Workout A
    ---
    Bench
    Overhead Press
    Triceps Extensions
    Chin Ups
    Biceps Curls/Seated Rows

    Workout B
    ---
    Squats
    Straight Leg Deadlifts
    Leg Extensions
    Cable Abs Crunches
    Calf Raises

    2-3 sets of 4-6 reps of each exercise, with 2 sets of 8-10 reps on abs and calfs, all heavy as possible stopping one rep out from failure - you aren't building muscle here! Sorted.

    Diet wise, cut out any fruit, sugar, honey etc, anything with sugar in. Keep protein HIGH (at least 1.2-1.5g protein per pound of bodyweight), keep carbs to around workouts, with the main intake coming after your training, fat should be no less than 20% of your total daily intake of calories. Eat more on training days and a lot less on rest days.
    McPeedster likes this.
    MyProtein Checkout Discount Code MP6672 .:. Max Muscle Plan start (15th September '14)

    LATEST 5/3/1 MAXES (Nov '14 @ 78k BW)
    Shoulder Press - 60/70/75 (All-time 1RM PB - 75), Reverse Grip Row - 95/107.5/117.5 (All-time 1RM PB - 117.5),
    Bench Press - 87.5/105/117.5 (All-time 1RM PB - 130), Deadlifts - 160/175/200 (All-time 1RM PB - 215), Squats - 107.5/122.5/142.5 (All-time 1RM PB - 155)
  9.  
    #9
    MP Senior

    Join Date
    Mar 2011
    Location
    Leeds
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    hey guys,

    ive changed my diet to the below.

    Diet

    7am
    2 toast with 4 eggs
    40g Protein shake

    10am
    Tuna salad

    1pm
    40g protein shake
    50g Cashew nuts
    Apple

    3:30pm
    75g Brown Rice or 200g sweet potatoes
    200g chicken
    veg and salad

    5PM Workout

    6:30pm
    40g protein shake
    5g Glutamine
    5g Creatine
    20g dextrose

    8pm
    chicken, veg with rice or sweet potatoe



    sound cool?
  10.  
    #10
    Moderator

    Join Date
    Oct 2005
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    Dude, no way of telling without calorie and protein totals.
    Just a Girl likes this.
    MyProtein Checkout Discount Code MP6672 .:. Max Muscle Plan start (15th September '14)

    LATEST 5/3/1 MAXES (Nov '14 @ 78k BW)
    Shoulder Press - 60/70/75 (All-time 1RM PB - 75), Reverse Grip Row - 95/107.5/117.5 (All-time 1RM PB - 117.5),
    Bench Press - 87.5/105/117.5 (All-time 1RM PB - 130), Deadlifts - 160/175/200 (All-time 1RM PB - 215), Squats - 107.5/122.5/142.5 (All-time 1RM PB - 155)

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