I'd really appreciate some expert advice

[Raoul Duke]

Hi guys,

Could really do with some advice on a good workout. I've just finished uni till September and have fourteen weeks until then. Basically i want to use this time to cut slightly (14 pounds to be exact) but want to retain some muscle. Please could someone give me some rough advice about the best way to go about this. I have daily access to a gym.

Thanks in advance.

P.S. I know i'll have to answer a few questions bout weight etc so please reply and i'll happily answer. Will really appreciate your help guys!

 

[Lifeforce]

Read the bulking guide, put together an exercise plan from the advice there, then read the cutting guide and put together a meal plan, then get back here and ask specific questions if you wonder about anything.

 

[MindOverMatter]

follow the meal plan in the cutting guide.

if you do cardio, do it 8 hrs after your workout, or on a seperate day.

basically lower carb intake, keep protein high, eliminate fats. don't eat carbs late at night either. lift the same.

 

[EFFORT]

Or another option is getting out of the idea of "cutting" and "bulking" and instead get into the concept of gaining muscle while reducing bodyfat levels.

if u choose this ask me to write more

 

[Raoul Duke]

yeah that sounds like the sort of thing i want to do, could you post please effort would really appreciate it

 

[EFFORT]

You'll have to eat your ass off during the day and do a carb cut off between 7pm-5pm depending on how carb sensitive you are. Then you'll do low intensity cardio 30-45min in the morning walking on a treadmill 3-5 times a week.

http://www.intensemuscle.com/showthread.php?t=7228

 

[MetalFortress]

That's an easy one. Just do 20-rep squats like normal, but don't eat to the point of feeling like you're going to pop. I've been getting bigger muscle, but my weight has stayed almost stagnant for the first two weeks (only a 4 lb gain). Yet I've been eating like a racehorse on weed (but not eating to the point of near-sickness, just eating until my almost neverending hunger is satisfied). And normally my metabolism isn't the best, either, but with the 20-reppers, it's gone bonkers.

 

[Centaurion]

Here's an overall good routine.

Day 1 : Chest and Back

Chest

Flat Barbell Bench Press : 2 x 6-8 reps
Low Incline Dumbbell Press : 2 x 6-8 reps
Dips : 2 x 6-8 reps

Back

Chin ups : 2 x 6-8 reps
Deadlifts : 2 x 6-8 reps
Barbell Rows : 2 x 6-8 reps
Shrugs : 1 x 10 reps

Day 2 : OFF

Day 3 : Legs

Squats : 2 x 6-8 reps
Hack Squats : 2 x 6-8 reps
Leg Curls : 2 x 6-8 reps
Straight Legged Deadlifts : 2 x 6-8 reps
Standing Calve Raises : 4 x 10 reps

Day 4 : OFF

Day 5 : Shoulders, Triceps and Biceps

Shoulders

Military Press in Rack : 2 x 6-8 reps
Seated Dumbbell Press : 2 x 6-8 reps
Standing Lateral Raises : 2 x 10 reps

Triceps :

Narrow Grip bench Press : 2 x 6-8 reps
French Press : 2 x 6-8 reps

Biceps :

Barbell Curls : 2 x 6-8 reps
Hammer Curls : 1 x 6-8 reps

Day 6 : OFF

Day 7 : OFF



Abs to be done on any training day of personal choice.




http://www.wannabebig.com/article.php?articleid=25

 

[Lifeforce]

Originally posted by MetalFortress
That's an easy one. Just do 20-rep squats like normal, but don't eat to the point of feeling like you're going to pop. I've been getting bigger muscle, but my weight has stayed almost stagnant for the first two weeks (only a 4 lb gain). Yet I've been eating like a racehorse on weed (but not eating to the point of near-sickness, just eating until my almost neverending hunger is satisfied). And normally my metabolism isn't the best, either, but with the 20-reppers, it's gone bonkers.

Nice to hear, I just started them, do you do many sets with 20 reps or just 1 a couple of times a week?

 

[semag]

I do 1 20 repper once a week.... I'm thinking of switching it up a little to bust like 6 heavy, and then do a set of 20 reps, getting both types of work in there, low volume/high volume.