Help Complete Reset's New Cutting Routine

Hey guys it's been a while, but here's my new plan.

Goals- Cutting and losing weight while still toning up a bit.

Water - I'm putting down a ton of water per day, it's only 2pm and I already have drank over 70oz, so that won't be a problem

Diet - I am not eating any fast food and at restaurants I only order a healthy soup or salad with grilled chicken/shrimp (vinaigrette or balsamic dressing) and save half of it.  I
eat eggs usually for breakfast and try to eat as many small meals as possible (5-6).  I am gonna start cooking chicken and other healthy foods.  Not eating after like 9 or 10PM as well.

Here's a Normal day's workout schedule (Mon->Fri)

• 8am Wake up
• Drink a glass of MRI Black Powder w/ 1 scoop of 100% Creatine Mono
• 8:30->9:30 Work out (actual workouts below)
• Drink 8-10oz of ON Whey Protein Shake (fat free milk) w/ a scoop of 100% Creatine Mono
• 9:45->~11:15 Play basketball (mostly just shooting around, but I go pretty hard)
• 11:15->11:45 Boxing workout (heavy bag, usually do several 2 or 3 minute rounds of intense boxing
• 11:45->12:30 Swimming (mostly for relaxing and tanning, but will also do laps)
• 8-9PM (maybe 3-4 days a week) Run 1-2 miles at park (distance will increase as i regain my endurance)

It's a pretty intensive workout schedule, but i feel like i can maintain it.  The first few weeks are going to be tough and sore but I am gonna try to handle it.  If it is too much I will cut back (probably on the boxing or night running)

All Gym Workouts - 3 sets of each excersize, doing 10-12 reps of the most weight i can do 10-12 reps with.

Actual Workout Schedule -
Mondays- Back/Biceps

• Lat Pulldowns
• Seated Rows
• Weighted Hyperextensions
• Regular standing DB curls (stand with arms at side and curl 90 degrees on lift)
• Cable Hammer Curls (with the rope-like attachment)
• Preacher Curls or Machine Curls
• (I will do triple sevens with barbell curls... Outside grip->Shoulder-Width->Inside once every few weeks to mix it up)

Tuesday- Legs
I need help figuring out a Leg Routine... I haven't done it in so long.  I would include Squats, Leg Extensions, Lunges, Calf Raises... Anyone help me with some more ideas?

Wednesday - Abs
I need help figuring out an ab workout.  Should i do weighted workouts or just crunches/sit ups/leg lifts?  Should i get a medicine ball?

Thursday - Chest + Triceps

• Standing Cable Pushdowns
• Skullcrushers
• Close-grip Bench or Machine Tricep Pushdowns
• Bench
• Decline or Incline Bench (switch each week)
• Hammer Press

Friday- Shoulders and Traps
I also would like some recommendations for a good shoulder/trap workout schedule.  I remember doing shrugs and flys, what are your favorites?

Saturday/Sunday - Probably do most of my cardio workouts, but no gym.

Questions - Should i be taking casein protein at night or is that not necessary to cut? (Maybe after my run... so like 9pm)
- Anyone have any really good, really healthy recipes (or links to recipe posts) that they could share (i'm not like a pro cook or anything, but simple recipes are good)?

I'm open to ANY critiques, comments, or answers to my questions above.

Thanks in advance for the help.

Age: 19
Height: 6'3
Weight: ~255

Reset


Hey guys it's been a while, but here's my new plan.

Goals- Cutting and losing weight while still toning up a bit.

Cutting is lowering bodyfat, which results in muscle tone which is just definition.

Actual Workout Schedule -
Mondays- Back/Biceps

• Lat Pulldowns
• Seated Rows
• Weighted Hyperextensions
• Regular standing DB curls (stand with arms at side and curl 90 degrees on lift)
• Cable Hammer Curls (with the rope-like attachment)
• Preacher Curls or Machine Curls
• (I will do triple sevens with barbell curls... Outside grip->Shoulder-Width->Inside once every few weeks to mix it up)

Alright, a lot of these bicep movements aren't necessary. Working your bi's via isolation is fine, but if you're doing too much for your biceps it's just really not needed. To get big biceps, focus on like rowing and pull-ups (I see you have lat pulldowns and I'm assuming it's due to a pull-up deficiency).. here's why, in order to grow - you must progress in both lifts and food. It's easier to progress with your rows where the biceps would be synergists in comparison to a dumbell curl where they would be the concentric movers. So I would keep 1 or 2 bicep movements at the most and focus on your rows and pull-ups/pull-downs. Is there a reason you're not doing deadlifts?

Tuesday- Legs
I need help figuring out a Leg Routine... I haven't done it in so long.  I would include Squats, Leg Extensions, Lunges, Calf Raises... Anyone help me with some more ideas?

Squats, lunges, stiff-leg deadlifts.

Wednesday - Abs
I need help figuring out an ab workout.  Should i do weighted workouts or just crunches/sit ups/leg lifts?  Should i get a medicine ball?

Unnecessary, just do abs every night or post-workout. They don't need their own day.

Thursday - Chest + Triceps

• Standing Cable Pushdowns
• Skullcrushers
• Close-grip Bench or Machine Tricep Pushdowns
• Bench
• Decline or Incline Bench (switch each week)
• Hammer Press

This is backwards, triceps are synergists during chest movements, so exhausting them will result in a quicker plateau on your  bench press and much slower progress resulting in you not growing as quickly and efficiently. Do your bench work, then do your triceps work. In general, I'd replace cable push downs with triceps extensions, due to the semi-pronated grip you would target more of the long-head of the triceps.

Friday- Shoulders and Traps
I also would like some recommendations for a good shoulder/trap workout schedule.  I remember doing shrugs and flys, what are your favorites?

Hit each delt to prevent shoulder imbalance - overhead presses, lateral raises and bent over lateral raises. Fly's are a chest movement, you have enough chest exercises - focus more on progressing in them than just adding in more movements.

Questions - Should i be taking casein protein at night or is that not necessary to cut? (Maybe after my run... so like 9pm)
- Anyone have any really good, really healthy recipes (or links to recipe posts) that they could share (i'm not like a pro cook or anything, but simple recipes are good)?

Cottage cheese would be alright, but casein shakes usually contain a lot of carbs and it's better in general to avoid them late at night.

Personal Trainer/Nutrition Consultant

4 variations of curls? Just do 3 sets of a bicep exercise and your fine. I take it that you don't have alot of experience lifting? Take no offense if I am wrong it just seems this way. Look up starting strength it is a great book for form and an excelent routine for beginners.

 "I will do today what you won't, so I can do tomorrow what you can't."
"There is no elevator to success, you must take the stairs."

I forgot to add, drop the creatine on a cut and add some BCAAs (Brained Chain Amino Acids).

Creatine will draw water weight.

Personal Trainer/Nutrition Consultant

MVP


I forgot to add, drop the creatine on a cut and add some BCAAs (Brained Chain Amino Acids).

Creatine will draw water weight.

Branched Chain Amino Acids if I am not mistaken?

 "I will do today what you won't, so I can do tomorrow what you can't."
"There is no elevator to success, you must take the stairs."

BCAAs, they help retain muscle mass when cutting. Taking them before running in the morning before eating and it helps reserve muscle so your body doesn't use it during cutting.

Personal Trainer/Nutrition Consultant

MVP


BCAAs, they help retain muscle mass when cutting. Taking them before running in the morning before eating and it helps reserve muscle so your body doesn't use it during cutting.

I know, I am not disagreeing with that but you said brained chain amino acids, and I am pretty sure they stand for branched chain amino acids, there just broken down protein.

 "I will do today what you won't, so I can do tomorrow what you can't."
"There is no elevator to success, you must take the stairs."

I get what you're saying now, I didn't realize I wrote brained.. it's branched, thanks for the correction.

Personal Trainer/Nutrition Consultant

connelly


4 variations of curls? Just do 3 sets of a bicep exercise and your fine. I take it that you don't have alot of experience lifting? Take no offense if I am wrong it just seems this way. Look up starting strength it is a great book for form and an excelent routine for beginners.

I didn't mean that i was doing those triple sevens added onto the other workouts.. i meant substituting it in for the preacher curls,  sorry about the confusion.   I am pretty experienced in lifting and used to be active on these forums before you joined lol.

MVP- thanks for all the tips.. i'll try to pick up some BCAAs.  No reason i'm not doing deadlifts... i did have a bad back injury a while ago from cleans and so I haven't done deadlifts in forever but I am definitely gonna start up again.   So i should just take wednesday off as well.. and do abs every day?  I used to do abs every night and it worked pretty good but i remember getting tips here that you should treat them like every other muscle and do similar rep ranges.. as well as add weight.  With creatine, i'm not trying to make a certain weight, so the water weight isn't really going to bother me, i think it will help keep muscle as well.

Age: 19
Height: 6'3
Weight: ~255

Bodyweight movements (like most ab movements) your body doesn't have anything new to recover from, therefore you can do them everyday - pull-ups, push ups, sit ups, etc.

Deadlifts are a great mass builder, just start off light and focus on your form.

10 X 10 is what I like for weighted sit ups, in general it adds up to 100 sit ups every night and in about 4-6 weeks you start really feeling a lot stronger in your abs.

Personal Trainer/Nutrition Consultant

do you use a medicine ball for the weighted sit ups?

Age: 19
Height: 6'3
Weight: ~255

Some people do, I don't personally, I just put my feet under my iron gym, apply a +10lb weight  behind my head and do mine, but that's just me.

Personal Trainer/Nutrition Consultant

Reset, if fat loss is your goal... I would advise you to read this, loads of good information.

http://www.discussbodyb...11175&mpage=1#111175

Personal Trainer/Nutrition Consultant

thanks, yeah i've read that a long time ago but i will review it.

Age: 19
Height: 6'3
Weight: ~255

Just eat in a calorie deficit and do morning and post-workout cardio.

As noted, BCAAs will help significantly with maintaining muscle mass, maintain the same protein intake and decrease the carb/fat intake and you'll do fine.

Personal Trainer/Nutrition Consultant