Cutting Phase. Help?
-
Okay, I've been taking Protein Whey since January this year, about now, I don't really see anymore difference. I started with 1 scoop after every excercise including HIIT, after that I kinda stopped doing HIIT then now I'm taking 1.5 scoops. To replace HIIT, I'm doing Long distance running and swimming as part of the school triathlon team.
Now, I don't see much changes in my body but I do see drastic change in my arm and slight changes in my thighs.
So now I'm going to start a cutting phase, I heard its better to do lesser weights but more reps? so how am I going to apply that concept into my core excercises, especially planks? and would it help with cutting if I reduce my whey intake down to 0.5 scoops?
Thanks alot!
-
Do more compound exercises
These include bench press, deadlifts, bent-over rows, squats, standing military press, chin ups. Full body workout in gym 3 times a week if u hv time, or at least once a week if you cannot find the time to do so...
Do not do isolations at all.
-
You seems to have the idea that whey protein is the miracle one and for all thing for fitness.....
Let me tell you, it is not.Whey is not steriod man.....it is just a normal supplement for which you just replaced the protein in natural food with.
Your main diet is much much more important.So tell us what do you eat everyday on the average.More than likely that is the problem instead of whey
-
I just had HL strawberry milk with Quaker instant oats in it... :D
-
Originally posted by Agenda:
Okay, I've been taking Protein Whey since January this year, about now, I don't really see anymore difference. I started with 1 scoop after every excercise including HIIT, after that I kinda stopped doing HIIT then now I'm taking 1.5 scoops. To replace HIIT, I'm doing Long distance running and swimming as part of the school triathlon team.
Now, I don't see much changes in my body but I do see drastic change in my arm and slight changes in my thighs.
So now I'm going to start a cutting phase, I heard its better to do lesser weights but more reps? so how am I going to apply that concept into my core excercises, especially planks? and would it help with cutting if I reduce my whey intake down to 0.5 scoops?
Thanks alot!
Post training goals and stats for the main lifts first before anything else.
-
I'm standing at 1.77 now, weighing at 76kg.. yes i gained.
my meals aren't fixed, i eat what i get, breakfast are usually junk food like cakes, cream puffs and nestle cereals.
for lunch, usually i go for the protein food, like tofu, meat, egg, fish.
dinner is usually some cuisine, eg. korean bbq chicken.
now i've been counting calories for the past days. i drink HL milk at home in the morning, about 200ml. that's as good as 0.5 scoop of whey. then i go to school and have a proper brunch. after that around 1 or 3, i'll cheat abit on sweets, bread or curry puff etc. dinner is usually chicken rice, breast meat only. skipped the skin.
think that's about slightly over 2000kcal? before i sleep, i would have about 100ml HL milk.
-
my lifts are changing alittle, i'll post my old workout and todays'. weight stated are total weight from both sides.
OLD WORKOUT
flat bench press 25kg - 4x10
flat chest flys 20kg - 3x10
inclined bench press 20kg - 3x10
inclined chest flys 20kg - 2x10
barbell squat 25kg - 3x10
barbell biceps curl 15kg - 3x8
dumbbell biceps curl, non-concentrated 18kg - 4x10 per arm
leg raise - 50 reps into 4 sets
WORKOUT TODAY
olympic flat bench press 10kg - 1x12, 1x9
olympic flat bench press 15kg - 1x15, 1x10
flat bench press 20kg - 3x15
flat chest flys 20kg - 1x15
inclined bench press 20kg - 2x15
military press 10kg - 2x10
lat pull down(back) 50lbs? & 60lbs - 5x10, 1x8
barbell squat 20kg - 4x10
-
too many sets of chess presses. Your workout is too push-dominant; need to balance between pushes and pulls
cut the flys, increase the barbell squats.
Also include deadlifts into your routine. Replace lat's pull down with full body chin ups if possible. Add some barbell rows into your workout too.
My sample workout (i don't really bother about sets, but usually is warm up sets to my heaviest, then do 1 to 2 of my heavy set, then that's all.
Deadlift
Squat
Barbell Row
Barbell Bench Press and Dumbbell Bench Press
Military Press
Chin UpsRest days in my office:
Weighted Chin ups
Weighted Parallel Bar Dips
Light light just for fun type of mil press, deadlift, light squats, lat's pulldown, dependingIn addition, subjected to weather and facility availability,
Tue: Jog
Wed: Soccer
Thu: Badminton -
still can't picture the barbell row yet.. so skipping it.
my schedule is about 6 days.
mon - swim
tues - gym
wed - run + gym
thurs - hiit
fri - soccer + gym
sat - hiit
-
Oh my god, it doesn't work at all (for me)
-
Originally posted by Yuki~!:
Oh my god, it doesn't work at all (for me)
With some modifications, it will :D -
u might wanna try using a fat burner such as hydroxycut advanced. i have used it twice to cut my fats and the second time i combine it wif MAN vaporize. The first time i used it, I lost about 3kg plus in a month, with my pants size dropping by 1 inch. The second time I used it wif MAN Vaporize, I lost about 8kg and 2.5 inches off my waist in almost 2 months. I had better definition also and my exercise routine and protein intake is more or less like yours.
-
Originally posted by Agenda:
I'm standing at 1.77 now, weighing at 76kg.. yes i gained.
my meals aren't fixed, i eat what i get, breakfast are usually junk food like cakes, cream puffs and nestle cereals.
for lunch, usually i go for the protein food, like tofu, meat, egg, fish.
dinner is usually some cuisine, eg. korean bbq chicken.
now i've been counting calories for the past days. i drink HL milk at home in the morning, about 200ml. that's as good as 0.5 scoop of whey. then i go to school and have a proper brunch. after that around 1 or 3, i'll cheat abit on sweets, bread or curry puff etc. dinner is usually chicken rice, breast meat only. skipped the skin.
think that's about slightly over 2000kcal? before i sleep, i would have about 100ml HL milk.
You are eating so much junk and you expect to cut.......
Cut away your cakes,cream puffs pasteries or anything that is overly processed.
To think that from your other replies,you know of stuff like tabata method HIT and stuff but youer diet/nutrition is way off....
Start by having around 6 smaller meals per day (given the total same amount of food eaten in a day, the body is more efficient in digesting smaller meals and using the energy released, thus effectively upping your metabolism and less fats being stored.
You seems to think that fats are bad and you try to cut away visible fats, but do you even know carbo is worst for you in storing fats?especially the kinda processed carbo you are eating (mainly sugary stuff,white rice,white bread,noodles).Highly processed carbo are digested way faster with the energy released too fast and the body see no immediate use for it, the causes a rise in insulin which will transport the unused carbo now turned into fats and store them up.
And where the hell are your vege?
In short your nutrition is such a joke that if you do not change it, dun bother about cutting.Whey is no going to do you any good either if you continue eating like you are doing now.
-
Originally posted by Agenda:
my lifts are changing alittle, i'll post my old workout and todays'. weight stated are total weight from both sides.
OLD WORKOUT
flat bench press 25kg - 4x10
flat chest flys 20kg - 3x10
inclined bench press 20kg - 3x10
inclined chest flys 20kg - 2x10
barbell squat 25kg - 3x10
barbell biceps curl 15kg - 3x8
dumbbell biceps curl, non-concentrated 18kg - 4x10 per arm
leg raise - 50 reps into 4 sets
WORKOUT TODAY
olympic flat bench press 10kg - 1x12, 1x9
olympic flat bench press 15kg - 1x15, 1x10
flat bench press 20kg - 3x15
flat chest flys 20kg - 1x15
inclined bench press 20kg - 2x15
military press 10kg - 2x10
lat pull down(back) 50lbs? & 60lbs - 5x10, 1x8
barbell squat 20kg - 4x10
You are 76kg and you are doing 10kg bench press, you joking?
But nevermind, maybe you are just very weak for now.
But if you want to cut, try to up the intensity of your workout.as in higher weight lower reps, you are not training for endurance,why the hell is the need to go 15 reps, keep it to 9 max. Keep your rest time between sets low too like 30 seconds so your body will really feel the intensity and is able to burn more fats due to body glycogen level (main body fuel) used up fast and have to resort to burning more fats.
Cut away the chest fly, they are useless to you at your stage of training.If you can replace your lats pull down with Chin ups
-
Originally posted by gyap88:
u might wanna try using a fat burner such as hydroxycut advanced. i have used it twice to cut my fats and the second time i combine it wif MAN vaporize. The first time i used it, I lost about 3kg plus in a month, with my pants size dropping by 1 inch. The second time I used it wif MAN Vaporize, I lost about 8kg and 2.5 inches off my waist in almost 2 months. I had better definition also and my exercise routine and protein intake is more or less like yours.
He does not even have his basics right and you recommend him shortcuts? He will just gain the weight back in no time -
Originally posted by Agenda:
still can't picture the barbell row yet.. so skipping it.
my schedule is about 6 days.
mon - swim
tues - gym
wed - run + gym
thurs - hiit
fri - soccer + gym
sat - hiit
Google is your friend...... -
TS should focus on improving his strength levels,period.
-
Originally posted by Marco_Simone:
TS should focus on improving his strength levels,period.
Hmmm... ya... agreed