best routine/diet to cut?
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best routine/diet to cut? - 5/12/2008 9:47:40 PM
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boomersooner1331
Posts: 703
Joined: 5/8/2008
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i need to cut alittle bit before a comp this june for juniors.
can anyone provide me with a training sched and/or a diet to help me cut kind of quickly?
appreciate it
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RE: best routine/diet to cut? - 5/13/2008 2:13:57 AM
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trubeginner
Posts: 963
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Shoot, I don't think I can give you much advice looking at those big traps...
Good luck btw.
_____________________________
5'8.1"
Age = 19
started in February 16th 2007: 58kg (127.6lbs)
current : around 76-77kg (167.2lb-169.4lb)
- ON 100% whey gold standard
- Amino tablets
- fish oil
- vitamin C
- multivitamin
(in reply to boomersooner1331)
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RE: best routine/diet to cut? - 5/13/2008 12:27:14 PM
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David1991
Posts: 5165
Joined: 11/3/2006
From: New Jersey
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damn ur traps (and everything pretty much) are huge
whats ur current diet and routine like?
(in reply to boomersooner1331)
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RE: best routine/diet to cut? - 5/13/2008 12:28:19 PM
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TheSilverFox
Posts: 1499
Joined: 1/14/2008
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how did you get traps that huge? (sorry i'm not answering your question)
but seriously.. what's your routine like that allowed you to get those kind of traps?
_____________________________
--J
24 yrs old (The Fox is CUTTING!!!!)
Current wt-195
32 in" waist ------- 6'1"
Current BF : 11% ---- 16.5 in'' bicep
300 lb. max bench (on June 4th, 2008)
225 lb. Sitting OH press 1 rep max (June 2008)
Deadlift max = 315 lbs (June, 2008)
Curved barbell Curl max = 135 lbs. (June, 2008)
Max ATG Squat = 235 lbs. (June, 2008)
Supplements
Biotest BCAA's, Bodyfortress BCAA's, ON 100% Gold standard whey, ON Casein, ON BCAA powder
(in reply to David1991)
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RE: best routine/diet to cut? - 5/13/2008 1:06:01 PM
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David1991
Posts: 5165
Joined: 11/3/2006
From: New Jersey
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quote:
ORIGINAL: Nm0ney34
A routine really isn't going to effect you wanting to cut, thats going to be all your diet.
thats not really true when getting ready for a competition
quote:
ORIGINAL: Nm0ney34
As far as that you just need to start steadily decreasing calories from your daily caloric maintenece. You can find this out by finding a calorie calculator online, there used to be one in the nutrition forums.
most calorie calculators are off and based on an average, it would be better to find out what he's eating now and go off of that
(in reply to Nm0ney34)
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RE: best routine/diet to cut? - 5/13/2008 5:12:39 PM
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boomersooner1331
Posts: 703
Joined: 5/8/2008
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quote:
ORIGINAL: David1991
damn ur traps (and everything pretty much) are huge
whats ur current diet and routine like?
my traps are probably my best feature, and i appreciate it.
I'll post my diet......
Breakfast - Scrambled eggs with turkey
Morning snack- 8 oz. low-fat cottage cheese, 1 cup sliced pineapple, and 6 wheat crackers
Lunch - turkey deli meat, 2 slices wheat bread, 1 small potato, 2 cups mixed green salad
Pre-workout snack - 1 scoop protein, 1 apple (or pear and sometimes orange if i have it)
Post workout snak- 2 scoops protein, (i also take my creatine right after workout), 6 rice cakes
Dinner- 8 oz. chicken breast, 2 cups cooked spaghetti, shredded mozzarella (skim) 1/2 cup spaghetti sauce, chopped broccoli, 2 cups mixed green salad, and 1 cup of fruits
Bedtime snack- More cottage cheese, more protein, 1 cup of oatmeal.
I have different dinners, but mostly keep the same snacks.
Dinners (other) are sometimes - 8 oz. 95% LEAN ground beef with brown rice, green beans, more salad, and sweet potato
i'm also a big fan of tuna and banana's
thats basically it for my diet
ALSO, A GOOD, GREAT, AWESOME, SPECTACULAR SNACK IS 5 egg whites with 1-2 cups of rice. these will help
workout routine:
Monday---Chest and arms....bench...incline bench....flat flys.....incline flys.....Seated curls.(isolated)...preacher curls...finish off with 21s....Skull crushers....Isolated tricep exercises...pick em they all work......do at least three on top of skull crushers....DO 4 SETS OF 8-12 reps ON ALL EXERCISES
Tuesday....Shoulders and Back....Seated military press with dumbbells.....lateral raises......upright rowing.....Seated rows......bent rowing....Isolated with dumbells.....close grips pull downs...(if you cant do that use your bar with weight at one end and close grip rows.....SAME AMOUNT OF SETS AND REPS
Wednesday.......legs baby!!! Squats.....presses......LUNGES!!!!.......Leg extentions.......leg curls......calf raises......DO THESES TILL YA CANT STAND UP....
thursday is monday
friday is tueday
FOR MY TRAPS, i do alot of stuff.
1. barbell shrug
2. snatch hang high pull (in my opinion, these work the best)
3. upright cable row
4. dumbbells shrugs
hope this helps
(in reply to David1991)
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RE: best routine/diet to cut? - 5/13/2008 5:33:12 PM
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David1991
Posts: 5165
Joined: 11/3/2006
From: New Jersey
Status: offline
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diet first:
quote:
ORIGINAL: boomersooner1331
Breakfast - Scrambled eggs with turkey
you have no carbs in your breakfast, u should be having the most carbs in your breakfast and pre/post workout. especially if ur getting ready for a competition
Morning snack- 8 oz. low-fat cottage cheese, 1 cup sliced pineapple, and 6 wheat crackers
Depending on your bf% and how easy it is for you to lost fat you might want to think about replacing the fruit (simple sugar) with something like yams or oatmeal
Lunch - turkey deli meat, 2 slices wheat bread, 1 small potato, 2 cups mixed green salad
Again depending on your body type u might want to get rid of the bread when ur really getting the the lower bf%, generally bread has high fructose corn sytup and the turkey is ok if its not the pre-packaged kind with loads of sodium. even then your main concern would be at the end of the cut getting rid of water weight
Pre-workout snack - 1 scoop protein, 1 apple (or pear and sometimes orange if i have it)
Post workout snak- 2 scoops protein, (i also take my creatine right after workout), 6 rice cakes
Again this is when u should have a pretty big amount of carbs, for pre competition 6 rice cakes should be alright, make sure theres not a lot of crap added to them
Dinner- 8 oz. chicken breast, 2 cups cooked spaghetti, shredded mozzarella (skim) 1/2 cup spaghetti sauce, chopped broccoli, 2 cups mixed green salad, and 1 cup of fruits
Way too much food so close to bed, especially carbs.
get rid of the fruit and that is a lot of spaghetti
Bedtime snack- More cottage cheese, more protein, 1 cup of oatmeal.
Pre-contest i wouldn't be having that much carbs before going to sleep. just stick with protein, vegetables, and maybe some peanut butter
training u seem to know what your doing. u dont need to change much when cutting in ur routines, however a higher frequency can be used and a larger variance in reps to continue to work all the muscle fibers.
also if ur not doing cardio i would add in that
whats ur current bf% and how many weeks away from the show are u?
(in reply to boomersooner1331)
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RE: best routine/diet to cut? - 5/13/2008 5:58:45 PM
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mee4414
Posts: 235
Joined: 2/19/2008
From: Philly!
Status: offline
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dude ur ****in jacked sick diet too
(in reply to David1991)
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RE: best routine/diet to cut? - 5/13/2008 6:16:08 PM
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boomersooner1331
Posts: 703
Joined: 5/8/2008
Status: offline
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quote:
ORIGINAL: David1991
diet first:
quote:
ORIGINAL: boomersooner1331
Breakfast - Scrambled eggs with turkey
you have no carbs in your breakfast, u should be having the most carbs in your breakfast and pre/post workout. especially if ur getting ready for a competition
Morning snack- 8 oz. low-fat cottage cheese, 1 cup sliced pineapple, and 6 wheat crackers
Depending on your bf% and how easy it is for you to lost fat you might want to think about replacing the fruit (simple sugar) with something like yams or oatmeal
Lunch - turkey deli meat, 2 slices wheat bread, 1 small potato, 2 cups mixed green salad
Again depending on your body type u might want to get rid of the bread when ur really getting the the lower bf%, generally bread has high fructose corn sytup and the turkey is ok if its not the pre-packaged kind with loads of sodium. even then your main concern would be at the end of the cut getting rid of water weight
Pre-workout snack - 1 scoop protein, 1 apple (or pear and sometimes orange if i have it)
Post workout snak- 2 scoops protein, (i also take my creatine right after workout), 6 rice cakes
Again this is when u should have a pretty big amount of carbs, for pre competition 6 rice cakes should be alright, make sure theres not a lot of crap added to them
Dinner- 8 oz. chicken breast, 2 cups cooked spaghetti, shredded mozzarella (skim) 1/2 cup spaghetti sauce, chopped broccoli, 2 cups mixed green salad, and 1 cup of fruits
Way too much food so close to bed, especially carbs.
get rid of the fruit and that is a lot of spaghetti
Bedtime snack- More cottage cheese, more protein, 1 cup of oatmeal.
Pre-contest i wouldn't be having that much carbs before going to sleep. just stick with protein, vegetables, and maybe some peanut butter
training u seem to know what your doing. u dont need to change much when cutting in ur routines, however a higher frequency can be used and a larger variance in reps to continue to work all the muscle fibers.
also if ur not doing cardio i would add in that
whats ur current bf% and how many weeks away from the show are u?
i appreciate the advice man. that's my "offseason" diet. as i get closer to the comp i'll end up changing it. but i appreciate the advice.
Starting tomorrow, i'm hitting the gym at about 4: 30 in the morning for an hour - an hour and a half on the treadmill, then hitting the weights after school.
I'm not really sure about my bf %, it's been awhile since i knew it. and my comp is about 2 months away
(in reply to David1991)
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