cutting phase routine

"fj" <[email hidden]> wrote in message news:[email hidden]...

Quoted message said:

I added 25lb after I started weight lifting a year ago. Now I am
182lb(5'10"😉. I got significant gain, especially on my legs, I do a lot of
squat.

Now I am considering a cutting cycle for about one month.(? or two) And
hopefully I can see a better muscle definition. My body fat is about

10-12%

Quoted message said:

right now with extra fat on my waist.

My question is how should I re-arrange my routine. Currently I am doing
all-body compound excercises 3 days a week. I want to add some cardio, say
30 minutes a day, 3-4 days a week.

Should I cut off some exercises, do weights first and cardio next on the
same day?
Or should I do weights on Mon, Wed, Fri and cardio on Tue, Thu, Sat.?

Can someone with "cutting cycle" experience give me some insight?

thanks

-fj

Another thing. Cutting off 500cal is good enough?

I hate dieting.

-fj

"fj" <[email hidden]> wrote in news:[email hidden]:

Quoted message said:

"fj" <[email hidden]> wrote in message news:[email hidden]...

Quoted message said:

I added 25lb after I started weight lifting a year ago. Now I am
182lb(5'10"😉. I got significant gain, especially on my legs, I do a lot
of squat.

Now I am considering a cutting cycle for about one month.(? or two) And
hopefully I can see a better muscle definition. My body fat is about
10-12% right now with extra fat on my waist.

My question is how should I re-arrange my routine. Currently I am doing
all-body compound excercises 3 days a week. I want to add some cardio,
say 30 minutes a day, 3-4 days a week.

Should I cut off some exercises, do weights first and cardio next on
the same day?
Or should I do weights on Mon, Wed, Fri and cardio on Tue, Thu, Sat.?

Can someone with "cutting cycle" experience give me some insight?

thanks

-fj

Another thing. Cutting off 500cal is good enough?

I hate dieting.

-fj

No real need to change the routine. I wouldn't. Just know that you're
prone to need more recovery time and don't push yourself quite so hard.
Maybe reduce volume (fewer sets) if you feel the need. Keep the weights
heavy and protein high to encourage your body to hang onto muscle.

500cal is good enough to start. If you don't like the rate you're losing
with that, cut more.

Hugh

--
Experience keeps a dear school, but fools will attend no other.

Quoted message said:

No real need to change the routine. I wouldn't. Just know that you're
prone to need more recovery time and don't push yourself quite so hard.
Maybe reduce volume (fewer sets) if you feel the need. Keep the weights
heavy and protein high to encourage your body to hang onto muscle.

500cal is good enough to start. If you don't like the rate you're losing
with that, cut more.

Hugh

--
Experience keeps a dear school, but fools will attend no other.

What about cardio excercise? Do I need them?

My undestanding is cardio helps burn calorie. Since I cut cardio from food,
theoretically I don't need to do more cardio to burn more calorie. Is this
right?

-fj

"fj" <[email hidden]> wrote in news:[email hidden]:

Quoted message said:

Quoted message said:

No real need to change the routine. I wouldn't. Just know that you're
prone to need more recovery time and don't push yourself quite so hard.
Maybe reduce volume (fewer sets) if you feel the need. Keep the weights
heavy and protein high to encourage your body to hang onto muscle.

500cal is good enough to start. If you don't like the rate you're
losing with that, cut more.

What about cardio excercise? Do I need them?

My undestanding is cardio helps burn calorie. Since I cut cardio from
food, theoretically I don't need to do more cardio to burn more calorie.
Is this right?

-fj

That's right. When you're lean and wanting to get leaner, there may be some
benefit to cardio over and above creating a calorie deficit. If you're just
worrying about getting to 10% or so, it doesn't matter much.

Hugh

--
Experience keeps a dear school, but fools will attend no other.

Hugh Beyer said:

"fj" <[email hidden]> wrote in news:[email hidden]:

Quoted message said:

Quoted message said:

No real need to change the routine. I wouldn't. Just know that
you're prone to need more recovery time and don't push yourself
quite so hard. Maybe reduce volume (fewer sets) if you feel the
need. Keep the weights heavy and protein high to encourage your
body to hang onto muscle.

500cal is good enough to start. If you don't like the rate you're
losing with that, cut more.

What about cardio excercise? Do I need them?

My undestanding is cardio helps burn calorie. Since I cut cardio from
food, theoretically I don't need to do more cardio to burn more
calorie. Is this right?

-fj

That's right. When you're lean and wanting to get leaner, there may
be some benefit to cardio over and above creating a calorie deficit.
If you're just worrying about getting to 10% or so, it doesn't matter
much.

Hugh

Might that % increase with age? I found that it was really hard to get
below 12% without adding regular cardio, even with a strict diet. But I'm
48.
--
-Larry

"fj" <[email hidden]> wrote in message news:[email hidden]...

Quoted message said:

I added 25lb after I started weight lifting a year ago. Now I am
182lb(5'10"😉. I got significant gain, especially on my legs, I do a lot of
squat.

Now I am considering a cutting cycle for about one month.(? or two) And
hopefully I can see a better muscle definition. My body fat is about
10-12%
right now with extra fat on my waist.

My question is how should I re-arrange my routine. Currently I am doing
all-body compound excercises 3 days a week. I want to add some cardio, say
30 minutes a day, 3-4 days a week.

Should I cut off some exercises, do weights first and cardio next on the
same day?
Or should I do weights on Mon, Wed, Fri and cardio on Tue, Thu, Sat.?

Can someone with "cutting cycle" experience give me some insight?

thanks

-fj

\

FJ,

I'm in the same type of situation, about 5'11", 165lbs. i have added about
10 lbs in the last 4-5 months (also seemed to add alot of body fat). I am
inquiring about your routine, what specifically have you been doing? I'm
also utilizing a full body compound routine, similar to HST (but not down to
the exact details.)

Thanks for any info.

[email hidden]

ToneJohn said:

"fj" <[email hidden]> wrote in message
news:[email hidden]...

Quoted message said:

I added 25lb after I started weight lifting a year ago. Now I am
182lb(5'10"😉. I got significant gain, especially on my legs, I do a
lot of squat.

Now I am considering a cutting cycle for about one month.(? or two)
And hopefully I can see a better muscle definition. My body fat is
about 10-12%
right now with extra fat on my waist.

My question is how should I re-arrange my routine. Currently I am
doing all-body compound excercises 3 days a week. I want to add some
cardio, say 30 minutes a day, 3-4 days a week.

Should I cut off some exercises, do weights first and cardio next on
the same day?
Or should I do weights on Mon, Wed, Fri and cardio on Tue, Thu, Sat.?

Can someone with "cutting cycle" experience give me some insight?

thanks

-fj

\

FJ,

I'm in the same type of situation, about 5'11", 165lbs. i have added
about 10 lbs in the last 4-5 months (also seemed to add alot of body
fat). I am inquiring about your routine, what specifically have you
been doing? I'm also utilizing a full body compound routine, similar
to HST (but not down to the exact details.)

Thanks for any info.

[email hidden]

When bulking, you put on fat along with LBM. It's always that way. When
cutting, you also will lose LBM, not just fat. The obvious goal is to
increase the percentage of that which you want to gain or lose.

Lose weight slowly, consume enough protein, increase cardio and continue to
lift. My experience is my strength doesn't increase while cutting. But if
you can maintain current strength levels while dropping weight, you're doing
great. When you bulk again, you'll gain strength. Then cut again. How
long the cycles are is simply a matter of personal preference. Nobody has
ever arrived at the perfect cycle. One guy here said "I cut until I can't
stand dieting any longer, then I bulk". For me, I don't go by pounds, but
rather BF % change. I like to see a couple of points drop when cutting
before bulking. Just personal preference...

I'm no body builder, but rather just a guy into health and fitness. Take my
advice with a grain of salt.
--
-Larry

"Larry Hodges" <[email hidden]> wrote

Quoted message said:

I'm no body builder, but rather just a guy into health and fitness. Take
my advice with a grain of salt.

Would a grain of salt be allowed if you're "eating clean"?

David

Quoted message said:

FJ,

I'm in the same type of situation, about 5'11", 165lbs. i have added
about 10 lbs in the last 4-5 months (also seemed to add alot of body fat).
I am inquiring about your routine, what specifically have you been doing?
I'm also utilizing a full body compound routine, similar to HST (but not
down to the exact details.)

Thanks for any info.

[email hidden]

I did HST for 9 month. The routine is very similar to the one on HST
website. It's a 3-day whole body routine. The only excercise cause problem
is stiffleg-deadlift. I lowerback complains when I increase weight to
certain point.

After 4 cycle I tried different things for several weeks.

For the past 8 weeks I did this routine:

http://t-nation.com/readTopic.do?id=529331

I know I made a lot of progress but still way to go. Now my goal is to show
6-packs before summer season.

Good luck

-fj

David Cohen said:

"Larry Hodges" <[email hidden]> wrote

Quoted message said:

I'm no body builder, but rather just a guy into health and fitness. Take
my advice with a grain of salt.

Would a grain of salt be allowed if you're "eating clean"?

Hell no! Salt - the other "white death."

On Sun, 01 May 2005 14:35:54 GMT, [email hidden] (The Queen of

Cans and Jars) said:

David Cohen said:

"Larry Hodges" <[email hidden]> wrote

Quoted message said:

I'm no body builder, but rather just a guy into health and fitness. Take
my advice with a grain of salt.

Would a grain of salt be allowed if you're "eating clean"?

Hell no! Salt - the other "white death."

LOL!

-----------
Proton Soup

"And all this peace has been deceiving,
I need some wind to get me sailing"

"Larry Hodges" <[email hidden]> wrote in
news:[email hidden]:

Quoted message said:

Hugh Beyer said:

"fj" <[email hidden]> wrote in news:[email hidden]:

Quoted message said:

>
> No real need to change the routine. I wouldn't. Just know that
> you're prone to need more recovery time and don't push yourself
> quite so hard. Maybe reduce volume (fewer sets) if you feel the
> need. Keep the weights heavy and protein high to encourage your
> body to hang onto muscle.
>
> 500cal is good enough to start. If you don't like the rate you're
> losing with that, cut more.
>

What about cardio excercise? Do I need them?

My undestanding is cardio helps burn calorie. Since I cut cardio from
food, theoretically I don't need to do more cardio to burn more
calorie. Is this right?

-fj

That's right. When you're lean and wanting to get leaner, there may
be some benefit to cardio over and above creating a calorie deficit.
If you're just worrying about getting to 10% or so, it doesn't matter
much.

Hugh

Might that % increase with age? I found that it was really hard to get
below 12% without adding regular cardio, even with a strict diet. But I'm
48.

Seems logical that it would, since visceral fat tends to go up with age. But
I don't know.

Hugh

--
Experience keeps a dear school, but fools will attend no other.