The Essentials for cutting....(for the beginners)

[Badmannaz]

So i read Diesel's guide to cutting but it's SO GENERAL!!!

I recently said F**k it stop thinking about losing weight and just became obsessed with the gym....Now i get pissed when i don't go

it's like the gym is my girlfriend....good and bad good for now


so for people like silverwex and other's I really want to get on the Body Building train...I'm overweight but I'm fairly Tall 6'0 and i have a muscular frame...like i have a gut but i can still see my 6 pack....(it's kind of weird but cool) like e-honda's off of street fighter but like 70% smaller than him broad shoulders and a Chest that sticks out like roman armour but insted of pecs i have man boobs!!! hahahah man BOOOOBS!!! well anyway..... I've changed over the past week and beeen working out...1st I always hop on the ARC to get my heart rate up and sweat for fat burning and then I start lifting...I currently worked my abs doing about 2 sets of 10 with the tilted table crunch WITH 6 pound medicine ball...IT WORKED THE SH*T OUT OF MY ABS!!! I LOVE IT!!! and i've started out with just 25 lbs dead weights...I lift till i get a small pull in my arm...

I'm usually tired afterwards and i've been eating chicken salad and grapefruit and drinking water.....

But in all i wish one of you could tell me a proper plan so i can start doing it all on my own and start journaling like you guys

i need a proper upper body plan and lower body plan for the cutting phase... and a food plan for the cuttig phase

i plan on cutting for about 5 months...but at the same time build at the same time...i'm in it for the long hall now!!! so please help me guys!!!!

 

[silverwex]

Hey man, saw my username mentioned in your post so I decided to try and help ya out!

Right, so you're overweight and want to get big/muscular? Good. Congrats on the decision to improve your physique which, in turn, will improve your life.

First of all, find out what your bodyfat % (BF%) is. If it is over 18% then I reckon you should cut first before anything (I mistakenly started at over 18%BF when starting off and only start cutting a while ago when I was at about 23.5%!) Invest in BF Calipers or, as a last resort, an electric scales that reads your BF. You should aim to get your BF to about 14%.

I don't really go by calories when cutting, I go by carbs - when I eat them and what type of carbs they are.

Carbs to avoid (among others): White patatoes, pasta, white bread, simple carbs (biscuits/sweets/basically ALL junk food).

I stop taking in carbs after 6pm every day - I dont eat many before that time either, just enough to keep me going. A protein shake on water, tuna, chicken, steak are all good high protein/low-to-non-existant carb food sources.

Weight training is done 3 times weekly (Mon., Wed., Fri.):

DAY ONE: LEG DAY

DAY TWO: TRI/CHEST/SHOULDER DAY

DAY THREE: BACK/BICEP DAY

Will post full routines if you want me to... You MUST include the compound exercises (squats, deads, stiff leg deads, bench, bent rows etc...) for approx. 3 sets each with a 6 - 10 rep range. No workout should exceed 1hr in length.

Post workout you shoukld intake a protein shake (at least 50gs protein) and another/a protein rich meal an hour after.

Eat 6 meals daily - have to be rich in protein - even on non-lifting days! Get your weight in lbs - thats how many g's of protein you must intake to gain muscle (AT THE VERY MINIMUM) multiply it by 1.5/2 for better results. Divide this number by 6 and thats how many g's of protein you should intake per meal.

Cardio is done 3 times weekly also - Tuesday, Thursday & Sunday - Saturday off from all exercising.

Cardio Ideas: 1hr walk, 30-45 minutes LOW intensity jog (my fav.), 15 minutes HIIT (tough but makes you feel great!) etc... Morning is best, on an empty stomach, as you're taking energy from your fat sources which in turn reduces your BF%.

That was a REALLY ROUGH GUIDE to exercising so if you have any q's just reply...

Might make up a proper guide soon...

 

[Badmannaz]

thanks alot man....

I got a question though

it sounds like the stuff you think i should eat is all protein and meat? is that good for the cutting period??

it sounds like Bulk...im gonna create a 5 month plan tonight for ultimate results....I wanna make working out something i want to do not just have to do.

 

[silverwex]

I wanna make working out something i want to do not just have to do.

Believe me, once you get a proper diet in check and start on a lifting routine you'll grow to love it. I HATE missing a day - you tend to feel really bad about yourself if you do, which is all good!

it sounds like the stuff you think i should eat is all protein and meat? is that good for the cutting period??

Well protein builds and repairs muscle so, yes, protein is the stuff you should eat although carbs and fat have their place too - Warboss, care to take this one up? Just make sure you get at LEAST 1g of protein per lb of bodyweight - 1.5g is better, 2g is best!

When cutting, protein is VITAL in keeping your hard gained muscle there. If you didnt take protein when cutting you'd be shedding fat AND muscle - think of protein as a forcefield/guard for your muscle!

Post that '5 Month Plan' here when it's done - I'd be interested in having a look at it.

 

[Badmannaz]

lolz i feel like your my online personal trainer

im working out tommorow and creating the plan tommorow I this past week as the "trial period" to see if i could really do this....and i really think i can do it....but i need to know some high protein foods that are reasonably priced and low carbs that taste good that are reasonably priced...im looking at spending about $40 for 10 days..on food....that's fruit and some meats i think...

but if i can get a nice idea on what kind of high protein and low carb foods than that would be the last key on the 5 month plan.

 

[silverwex]

There are LOADS of high protein food out there - google it, but here are some to get you started:

Tuna
Chicken Fillets
Steak
Beef
Turkey
Nuts
Salmon
Whey Protein
Milk
Eggs
Protein Bars (Expensive - had my first one ever today, yuck!)
and so many many more...

Im no expert - I learned lots off this site (Double, Lifeforce, Semag, mindovermatter, warboss alex all know what ive told and more!)... but im happy to help you along the way if you so wish.

 

[Badmannaz]

so yea i've been in the gym 11 days about 80% of time and now it's like becoming habit...i don't have to push myself to go I say to myself in the brain...."workin out today" and no questions ask I'm going

problems....


The bench press

I talk to my friend today and he told me how he does a couple reps and adds on about 80lbs during the bench press....
I'm lifting like 65lbs i think? until i can't lift anymore!!
Im a big guy?? so why is my chest so weak?? and yet i can lift alot??


The bicep curls

at 1st i was sore but now im totally not i've been lifting 25lbs for like 11 days and just upgraded to 30lbs today and i will fill a SLIGHT pull but it will go away by the end of the day....at 1st it used to be sore but im not anymore....


Idk i'm doing cardio I make sure my shirt is nice and damp everytime I take it off after the workout because I'm in the "Cutting phase" for the next 4 1/2 months....My questions are

A. How can I effectiviley do the bench and curl so im slightly sore after a work out

and

B. Should I even be lifting right now during the cut or should i focus on my cardio and sweat??


warboss silverwex and all the other experts plz help!!!
I wanna get slim and BUFF!!!

 

[semag]

B. Should I even be lifting right now during the cut or should i focus on my cardio and sweat??

Definitely lift, if you don't, you'll lose a lot of muscle.

Biceps??? Small muscles. Dont' worry, after you get going they probably won't be sore much the day after you work out... they recover damn quick. Hit them with chinups (underhand grip) and straight bar curls.

Chest??

Try this:
incline: 2 sets of 6
decline: 2 sets of 6
dips: 2 sets of 10.

Do that for like 8 weeks on your chest day.

 

[RBB]

Originally posted by silverwex
Just make sure you get at LEAST 1g of protein per lb of bodyweight - 1.5g is better, 2g is best!

I'm about 150 pounds and I take 3 whey protein shakes on the days I work out. That's about 120g of whey protein powder, and that's NOT enough??? Geez, anymore and I'm gonna chuck up! I'm trying to cut and bulk but I guess I'm not taking enough protein then...

I've loosely based my cutting program on DIESEL'S (nearly 2 weeks into it) and I've noticed differences already. A guy I know told me today that I've gained weight. Now, my jeans used to fit tightly around the waist but now they fit nicely. So I can only assume my upper body is bigger. There is no noticable difference visually but then again, I'm watching grass grow here.