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Gym Rats GTFIH

kungfu Avatar
7y, 11m agoPosted 7 years, 11 months ago
Ok, looking for a tried and tested cutting routine, what ya got?
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kungfu Avatar
7y, 11m agoPosted 7 years, 11 months ago
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#1
I personally dont believe in the myth low weight high reps. WHY? well let me tell you, because you are pushing less weight, your muscles do get pushed as much as they should, so your body thinks that it does not need the muscle and you lose some muscle tissue which you dont want on a cut.

Main thing here is diet, I stick to 8-10 reps on the heaviest weight I can do, so i feel the burn the next day

try looking up HIIT, for running. V good.

http://en.wikipedia.org/wiki/High-intensity_interval_training
^20mins of this is the same as an hour jog. Its all about getting your Heart rate up, higher the heart rate the more cals you burn.
#2
i hit down 5kg on basically everything and go from 3x6 to 3x12

i would have lifted less than 5kg drop but i took bgs advice not to lift weight that are too light. down 10kg on benchpress. down 20-25kg deadlifts. legs 10kg on leg press.

i been hitting running machine for 30 mins.
bike 25mins
we have a pool at my golds so id say i hit that once a week also.
#3
black gerbil1
I personally dont believe in the myth low weight high reps. WHY? well let me tell you, because you are pushing less weight, your muscles do get pushed as much as they should, so your body thinks that it does not need the muscle and you lose some muscle tissue which you dont want on a cut.

Main thing here is diet, I stick to 8-10 reps on the heaviest weight I can do, so i feel the burn the next day

try looking up HIIT, for running. V good.

http://en.wikipedia.org/wiki/High-intensity_interval_training
^20mins of this is the same as an hour jog. Its all about getting your Heart rate up, higher the heart rate the more cals you burn.


+1 If you are just looking at cutting then this is the way to go, it won't do your fitness as much good as aerobic training but then thats not the idea of cutting :thumbsup:
#4
cheers, so calorie wise what are we looking at? maintain an average adult intake or should i be less than adult recommended? currently on waay more been bulking wanna cut from monday
#5
kungfu
cheers, so calorie wise what are we looking at? maintain an average adult intake or should i be less than adult recommended? currently on waay more been bulking wanna cut from monday


how much do you weigh and whats your current Bodyfat % average.
#6
currently 90kg no idea on body %, whats easiest way to find out?
#7
kungfu
currently 90kg no idea on body %, whats easiest way to find out?

take a pic and show me for rough estimate lol (no homo), or you should ask if anyone has callipers at your gym and know how to use them

as a rough guide I use this fourmla below, its a tried and tested one by many BBers.

bodyweight in lbs * 19 =bulk
bodyweight in lbs * 15 = Maintain
bodyweight in lbs * 11 =Cut.


so for example your 90kg which is...198lbs

198*11 = 2220 cals per day to cut.

The thing is that lets say your 13%bodyfat which is quite low, you may want to up the cals by an extra 150 to make sure you don't loose much muscle. But lets say your 35% bodyfat, then perhaps drop the calls to 2000.
#8
acecather3 your new avi is stupid.
#9
black gerbil1
take a pic and show me for rough estimate lol (no homo), or you should ask if anyone has callipers at your gym and know how to use them

as a rough guide I use this fourmla below, its a tried and tested one by many BBers.

bodyweight in lbs * 19 =bulk
bodyweight in lbs * 15 = Maintain
bodyweight in lbs * 11 =Cut.


so for example your 90kg which is...198lbs

198*11 = 2220 cals per day to cut.

The thing is that lets say your 13%bodyfat which is quite low, you may want to up the cals by an extra 150 to make sure you don't loose much muscle. But lets say your 35% bodyfat, then perhaps drop the calls to 2000.



cheers man top stuff :thumbsup:
#10
Gorging on pizza before my cut starts in morn

[SIZE="7"]NOM NOM[/SIZE]
#11
kungfu
Gorging on pizza before my cut starts in morn

[SIZE="7"]NOM NOM[/SIZE]

loool, may as well get the cheesy crust while your at it!
banned#12
black gerbil1
acecather3 your new avi is stupid.


LOL. I agree. Not sure why anyone would want a slight association with it. I understand your one though.

BTW - have you got a typing lisp?
#13
what protein:carb ratio are we talking about for these calories gerb?























Im hungry :-(
#14
kungfu
what protein:carb ratio are we talking about for these calories gerb?























Im hungry :-(


ahah ur gonna fail!

it depends really, personally I eat a reasonable amount of carbs/good fats each day, thats just because I train nearly everyday so I the need energy. And keep my protein intake to 1g of protein per bodyweight. So you would want about 200g of proetz a day I reckon.



Or could opt for a low carb diet, but if you aiming for about 2k cals a day, thats a hell of alot of meat you need to be buying, expensive these days as well.
#15
currently neckin 200g prot so will keep to that, got 2 big hams in the fridge so will be scoffing them for next few days, nice lean protein, thing is i train a hell of a lot, sometimes twice a day cos of kungfu class 3 nights a week, so prob gonna need to keep fuelled, ahhh too complicated ....will try low carb diet.
#16
kungfu
currently neckin 200g prot so will keep to that, got 2 big hams in the fridge so will be scoffing them for next few days, nice lean protein, thing is i train a hell of a lot, sometimes twice a day cos of kungfu class 3 nights a week, so prob gonna need to keep fuelled, ahhh too complicated ....will try low carb diet.


porridge, sweet potatoes, pasta FTW lol
#17
http://www.t-nation.com/ has a load of really good article and the forums are very friendly and newbies are welcome. They focus of muscle building but you dont have to be Arnold to be taken seriously.

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