cutting routine

[medik167]

Well I have had some time away from "lifting", so I decided I need to get cut before I start a bulk. I am still in decent shape though due to an hour of pt(army) training every morning Mon-Fri which consists of 2-4 mile runs or bodyweight training (pull-ups, sit-ups, push-ups, ect.). I do kind of have a beer belly due to drinking almost nightly. I haven't drank in around 2 weeks though and don't plan to either. I am also quitting smoking and haven't had one in 6 days. This workout consists of a morning lift (compound) right after pt and an afternoon workout which is more concetrated. The reason I split it up is due to time constraints in the morning before work and I figure it will also help burn more calories to have a second workout afternoon. The workout is a full body @ 1 day lift, 1 day cardio, and 1 day off.

Supplements:
Pinnacle NOX2
Whey protein
Glutamine
Kre-Aklyn (creatine)
Fish oil
green tea (after work)
multivitamin

Measurements:
Height 5'9
Weight 165
chest 41" (flexed)
waist 33"
neck 15 1/2"
thigh 23"
calves 15"
arms 14" (flexed)
forearms 12" (flexed)

Diet: (in grams)
nothing before pt and first workout
8:20 2 scoops peanut butter, oatmeal, protein drink (milk)
45 carbs, 27 fat, 43 protein
12:00 2 scoops pb, 2.5 servings tuna
12 carbs, 18 fat, 40 protein
2:00 2 scoops pb
6 carbs, 17 fat, 8 protein
6:00 protein drink (milk) w/ splenda (after workout)
15 carbs, 9 fat, 30 protein
8:00 chicken thigh w/ broccoli
4 carbs, 18 fat, 31 protein (the fat could be less because i stripped the chicken of fat before i cooked it)
9:30 protein shake (water)
4 carbs, 4 fat, 22 protein

Total: 86 carbs, 93 fat*, 174 protein
* most fat is from peanut butter which isn't bad fat

DAY 1
Morning
Squat 10@225 8@225
ss Leg Ext. 12@80 10@80
ss Leg Curls 10@100 8@100
Deadlift 6@225 10@135
Incline 10@130 8@130
Decline 6@180 4@180
Mil Press 10@100 8@100

Afternoon
T-Bar 12@60 10@60 8@60
DB Flyes 10@40 8@40 6@40
BB Curls 6@77 8@67
Cbl Curls(wide) 12@45 10@45
Cbl Curls(close) 12@50 10@50
BB Shrugs 12@225 10@225 8@225
Tri Ext. 12@70 10@70
Tri Push (seated dip) 3X heavy
Wrist Curls 3X heavy

(I already finished the above workout....good pump on legs and biceps)

DAY 2
Cardio
45 minute treadmill

DAY 3
REST

What do you guys think? See anything I could improve on this cutting routine?

 

[medik167]

if anyone is interested, i can turn this thread into a journal. that way you can see my results and decide if you want to adopt this routine for cutting.

 

[Nightwing]

You should check out a book called "The New High Intensity Training" by Ellington Darden. What you're doing seems like it coincides with what he's outlines in his book.

 

[medik167]

Thanks Nightwing, I might do that. Alright, today was cardio and I did the weight loss program on the treadmill on level 4. This program was a joke. I was almost walking except for it was on an incline which ranged from 5 to 7 for 45 minutes. The machine calculated based on my weight that I burned 339 calories but I believe it may have been a little higher since I wore sweat pants for a more thermogenic effect. I think for the next cardio I will design my own workout for the treadmill with around the same incline, same amount of time, but at a quicker speed.

 

[Double]

decline and military press weight looks good! get some chin ups in there, FAST! the diet looks pretty good, but i would reduce the fat a bit and up the protein a bit. u should go for at least 200g protein and LOTS OF peanut fat isn't the best

 

[medik167]

already ahead of you double. i do chin-ups & pull-ups like every other morning during pt with my company. i didn't clarify enough when I said I had pt every morning mon-fri...my bad. also I have read that peanut butter is actually good for losing weight due to the fact it has little carbs and fat that helps you lose fat. I thought the same thing until I did a little research.

http://www.highbeam.com/library/doc0.asp?docid=1G1:81586745&refid=ink_tptd_np&skeyword=&teaser=
http://www.elitefitness.com/forum/archive/index.php/t-280768
http://www.thedietchannel.com/Peanut-butter-diet.htm
http://www.fitfaq.com/peanut-butter.html

yeah I need to get my incline press up because its lagging a bit there as well as my squats. I cheated on my squats bit last time and didn't go parallel towards the final reps. I think I am gonna keep the same weight/reps for squats next time and get them right.

 

[Nightwing]

Originally posted by medik167
already ahead of you double. i do chin-ups & pull-ups like every other morning during pt with my company. i didn't clarify enough when I said I had pt every morning mon-fri...my bad. also I have read that peanut butter is actually good for losing weight due to the fact it has little carbs and fat that helps you lose fat. I thought the same thing until I did a little research.

http://www.highbeam.com/library/doc0.asp?docid=1G1:81586745&refid=ink_tptd_np&skeyword=&teaser=
http://www.elitefitness.com/forum/archive/index.php/t-280768
http://www.thedietchannel.com/Peanut-butter-diet.htm
http://www.fitfaq.com/peanut-butter.html

yeah I need to get my incline press up because its lagging a bit there as well as my squats. I cheated on my squats bit last time and didn't go parallel towards the final reps. I think I am gonna keep the same weight/reps for squats next time and get them right.

Damn medik, with all the working out you do, what's your bodyfat %?? You guys are doing some hellacious training.

 

[medik167]

Well I don't have a bodyfat scale yet, I ordered one of those new Tanita body fat scales a couple days ago though. I plugged in my measurements into a body fat calculator and got 15.32% which I believe is off a bit. I think my bf% is a little higher than that right now. Here is a pic so you can decide for yourself.

18Mar05 pic

 

[Kerensky]

Hey medik. Thanks for posting all that info. I'd like it if you could take up the offer in your second post about posting your meals plan and such so people can follow it. Right now I'm just "watching" what I eat, which isn't enough I know, but I really don't know where to start and this could help a lot.

 

[Nightwing]

Originally posted by medik167
Well I don't have a bodyfat scale yet, I ordered one of those new Tanita body fat scales a couple days ago though. I plugged in my measurements into a body fat calculator and got 15.32% which I believe is off a bit. I think my bf% is a little higher than that right now. Here is a pic so you can decide for yourself.

18Mar05 pic

I have one of those scales. Does your's have the buttons labeled "1" and "2" along the front of the scale?? If so, yes I agree with you that they are WAY off. I used the handheld bodyfat machine at my gym and I was at 18% but when I used the Tanita scale, it had me at 35%.

 

[Kerensky]

dude, what are your measurements. I seriously doubt you're at 35% unless you're like 250 lbs, 5'9" or something like that.

I measured my own %bf with a tape measure and got it to be 16-18%. Then after I lost weight even more (I started at 22% @ 15 yrs old) I did the measuring again and I was down to 13%.

Now I also got a scale and I am at 15 %. This is pretty close because I haven't been running as mcuh, but my point is this:

as long as you are consistent in how you measure %bf, it is a - okay.

 

[medik167]

the scale is suppose to be accurate to .01 percent of bodyfat. it works by sending a small electrical current through the bottom of your feet to determine how much fat/muscle you have. i guess we will see when i get it in the mail. yeah and i don't plan on posting anything else on my diet because i use the same diet everyday even on my rest days. I will post my workouts and cardio results though. so guessing by the pic what would you guys think my bf% is?

 

[Kerensky]

Yeah I meant your results like weight, height, %bf if you can get it, stuff like that.

I'm going to try to make a diet but with some variation so I dont' get bored and quit.

 

[Kerensky]

btw, you're not worried about eating tuna everyday? I'd eat it once a week max, but yeah . . . I heard this rumor that tuna has mercury and stuff. There is a debate going on.

 

[medik167]

I have heard the mercury thing but I am not too worried.
http://www.tunafacts.com/mercury/myths.cfm

I believe the whole thing is just blown out of proportion and I wouldn't doubt if the chicken or beef industry had something to do with it. I might check into who funded the mercury research of tuna and marketed the whole "unsafe" levels of mercury in tuna. On the other side, it could be true. I am gonna think about only eating tuna on my workout day and replace it with something else on the other days.

Oh yeah I plan on posting weight, bf%, new pics, and stuff like that. As for the diet...lol...I am so happy by the time its dinner time and I get that boiled chicken thigh. Its almost heavenly especially with this hot wing sauce I have that has no carbs, fat, and only a little sodium. Yeah I don't have any problems cheating on the diet because everytime I think about ordering a pizza or buying a double cheeseburger, I picture myself weighing 350 lbs having to jack off the rest of my life because I could possibly crush a girl by having sex with her. It may sound funny but after I run that scenario in my head, I reach for the peanut butter.

 

[medik167]

alright I have one change that I plan on making tomorrow for my workout. I plan on adding bent over rows to the mix to help with the t-bar rows and deadlifts. I'll post the results tomorrow.

I plan on doing them in the morning after the deadlifts.

Bent of rows 12@135 10@135

I will see how that goes and then decide how much I need to add for the following workout.

 

[Double]

Originally posted by medik167
already ahead of you double.

what the ****

 

[medik167]

already ahead of you double. i do chin-ups & pull-ups like every other morning during pt with my company

I meant by that, that I already planned that and do pull-ups/chin-ups.

 

[Desdinova]

I am gonna think about only eating tuna on my workout day and replace it with something else on the other days.

Personally, I'd do the opposite. Eat tuna on the days you aren't working out. Diet is a MAJOR part of cutting. Your workouts will help burn off the crap food you eat. Tuna is incredibly useful for cutting. There's a good amount of protein in it, damn near nothing for calories or carbs. I eat the 5hit everyday for lunch out of the can (bread products are your worst enemy when you're cutting). I'm pretty sick of eating tuna, but I'm seeing incredible results. It also helps keep your protein up and prevents muscle loss.

Height 5'9
Weight 165

Man, you don't have much to lose. I'll be happy when I'm under 170, and I'm getting close (this morning I was 172). I started cutting when I was 185lbs. I had to retire my size 36 jeans and pull out the size 34s I haven't worn in about three years.

Best of luck to you. Cutting isn't that hard once you get into it. However, building up a tolerance for foods that aren't incredibly tasty will help you out a lot.

 

[Kerensky]

Desdinova. I looked up the tuna threads about mercury levels and such. However, none of them came to a solid conclusion, so this is where you come in my friend:

How long have you been eating tuna and have you been having head aches and/or people call you stupid for clumsiness?