My Cutting Routine

razg · 20-07-2005, 04:55 PM

Hi guys,

Currently in the 4th week of a cut which will probably last another 10 weeks (oh well).
Would appreciate some critique on my routine (constructive hopefully).

Starting weight: 14 stone
Current weight: 13 stone 6 lbs
Target weight: approx 12 stone

Estimated body fat: 18-20%
Target body fat: 10%

Loss:

Week 1 -> 2lbs (wasnt ultra strict)
Week 2 -> 4lbs (strict)
Week 3 -> 2lbs

As it's my 4th week and I weigh in on Mondays, im not sure of my current loss.

Training plan:

Doing 5 days in the gym, generally Mon/Tue/Wed/Fri/Sat with Thurs/Sun being rest days.

I do 45 mins of cardio = 3 x 15 min sets.

1 set = 5 mins HIIT on the rower, where I do the first 40 seconds of every minute at a regular pace,
and the last 20 all out as quick as possible ie sprint, except for the last minute of every 5
which i sprint the last 30 secs. Following that I do 10 mins on the runner/bike/x-trainer on
a profile which involves a lot of high peaks with rest periods (kinda HIIT but not all out).

Weights:

Currently doing a 5 day split, which is:

Chest + Tris / Shoulders + Bis / Abs + Core / Upper Back + Bis / Lower Back + Legs

I do roughly 10-15 sets of 8-12 reps (the actual range of exercises I do are mainly the standard ones,
I didnt feel the need to list them all as maintenance of strength/size is the main issue rather than building.

Nutrition:

I have estimated my maintenance calories to be ~2500, hence i eat 2000 spread over 4 meals, burn 500-700 in the gym, and aim for a ~1000-1200 deficit/day
which over the course of the week adds up to 7000-8000 = 2lbs fat (rough math).
During training I drink isotonic to keep cardio performance/recovery up, and also drink whey+dextrose post workout to maximise protein
synthesis over the coming days (I suspect i'm mildly anabolic even though currently on a cut).

I am sticking to low GI carbs & minimizing saturated fats, as well as keeping my diet quite high protein.

PS I am vegetarian, so unfortunately can't eat 10 chicken breasts a day

Other minor notes are no real supplements, I drink quite a bit of green tea, take Glucosamine/Chondroitin/MSM & some vitamin supps like ZMA, vit C, vit E.

Would appreciate any feedback,

RaZ

razg · 25-07-2005, 10:52 AM

If anyone is reading this thread, i weighed in today at 13'4, that's a 10lb loss over 4 weeks - I hope to maintain a roughly 8lb/month loss.

Nick500 · 25-07-2005, 11:28 AM

well done raz, keep it up

Fiba · 25-07-2005, 07:41 PM

yeah your doing really well, stick at it mate

razg · 25-07-2005, 10:08 PM

A minor note:

I've changed my training to cardio in the morning, shortly after I get up, following a whey shake + a green tea.

Same pattern (HIIT), but now doing running with 50 secs normal, 10 secs sprint per minute.

As usual, I am doing my weights in the afternoon/evening on a 5 day split.

I plan to do this for the next 4 weeks and then change my routine again to keep my body guessing :P

Also thnx for the encouragement guys.

Nick500 · 29-07-2005, 03:13 PM

i've seen raz this week, the bastards getting smaller. well done mate

razg · 04-08-2005, 11:56 AM

Got under 13 stone today. Only one more to go and my cut is over!

Nick500 · 04-08-2005, 12:07 PM

really well done, thats over a stone in 6.5 weeks. can u get any more textbook and well done without the use of ecas, clen or anything than this?

razg · 04-08-2005, 12:13 PM

We'll see when I get nearer to the magic number, but for now, yes it's working well.

20-07-2005, 04:55 PM	#1 (permalink)
razg Legend Join Date: Nov 2004 Location: Birmingham/Bristol Posts: 886 Rep Power:	My Cutting Routine Hi guys, Currently in the 4th week of a cut which will probably last another 10 weeks (oh well). Would appreciate some critique on my routine (constructive hopefully). Starting weight: 14 stone Current weight: 13 stone 6 lbs Target weight: approx 12 stone Estimated body fat: 18-20% Target body fat: 10% Loss: Week 1 -> 2lbs (wasnt ultra strict) Week 2 -> 4lbs (strict) Week 3 -> 2lbs As it's my 4th week and I weigh in on Mondays, im not sure of my current loss. Training plan: Doing 5 days in the gym, generally Mon/Tue/Wed/Fri/Sat with Thurs/Sun being rest days. I do 45 mins of cardio = 3 x 15 min sets. 1 set = 5 mins HIIT on the rower, where I do the first 40 seconds of every minute at a regular pace, and the last 20 all out as quick as possible ie sprint, except for the last minute of every 5 which i sprint the last 30 secs. Following that I do 10 mins on the runner/bike/x-trainer on a profile which involves a lot of high peaks with rest periods (kinda HIIT but not all out). Weights: Currently doing a 5 day split, which is: Chest + Tris / Shoulders + Bis / Abs + Core / Upper Back + Bis / Lower Back + Legs I do roughly 10-15 sets of 8-12 reps (the actual range of exercises I do are mainly the standard ones, I didnt feel the need to list them all as maintenance of strength/size is the main issue rather than building. Nutrition: I have estimated my maintenance calories to be ~2500, hence i eat 2000 spread over 4 meals, burn 500-700 in the gym, and aim for a ~1000-1200 deficit/day which over the course of the week adds up to 7000-8000 = 2lbs fat (rough math). During training I drink isotonic to keep cardio performance/recovery up, and also drink whey+dextrose post workout to maximise protein synthesis over the coming days (I suspect i'm mildly anabolic even though currently on a cut). I am sticking to low GI carbs & minimizing saturated fats, as well as keeping my diet quite high protein. PS I am vegetarian, so unfortunately can't eat 10 chicken breasts a day Other minor notes are no real supplements, I drink quite a bit of green tea, take Glucosamine/Chondroitin/MSM & some vitamin supps like ZMA, vit C, vit E. Would appreciate any feedback, RaZ

25-07-2005, 11:28 AM	#3 (permalink)
Nick500 Join Date: Aug 2004 Location: Bristol Posts: 3,230 Rep Power:	well done raz, keep it up ______________________ - Obsession is what lazy people call dedication -

29-07-2005, 03:13 PM	#6 (permalink)
Nick500 Join Date: Aug 2004 Location: Bristol Posts: 3,230 Rep Power:	i've seen raz this week, the bastards getting smaller. well done mate ______________________ - Obsession is what lazy people call dedication -

04-08-2005, 12:07 PM	#8 (permalink)
Nick500 Join Date: Aug 2004 Location: Bristol Posts: 3,230 Rep Power:	really well done, thats over a stone in 6.5 weeks. can u get any more textbook and well done without the use of ecas, clen or anything than this? ______________________ - Obsession is what lazy people call dedication -

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25-07-2005, 10:52 AM	#2 (permalink)
razg Legend Join Date: Nov 2004 Location: Birmingham/Bristol Posts: 886 Rep Power:	If anyone is reading this thread, i weighed in today at 13'4, that's a 10lb loss over 4 weeks - I hope to maintain a roughly 8lb/month loss.

25-07-2005, 07:41 PM	#4 (permalink)
Fiba Making Progress Join Date: Jun 2005 Location: Scotland Posts: 118 Rep Power:	yeah your doing really well, stick at it mate

25-07-2005, 10:08 PM	#5 (permalink)
razg Legend Join Date: Nov 2004 Location: Birmingham/Bristol Posts: 886 Rep Power:	A minor note: I've changed my training to cardio in the morning, shortly after I get up, following a whey shake + a green tea. Same pattern (HIIT), but now doing running with 50 secs normal, 10 secs sprint per minute. As usual, I am doing my weights in the afternoon/evening on a 5 day split. I plan to do this for the next 4 weeks and then change my routine again to keep my body guessing :P Also thnx for the encouragement guys.

04-08-2005, 11:56 AM	#7 (permalink)
razg Legend Join Date: Nov 2004 Location: Birmingham/Bristol Posts: 886 Rep Power:	Got under 13 stone today. Only one more to go and my cut is over!

04-08-2005, 12:13 PM	#9 (permalink)
razg Legend Join Date: Nov 2004 Location: Birmingham/Bristol Posts: 886 Rep Power:	We'll see when I get nearer to the magic number, but for now, yes it's working well.