Critique my cutting regimen

[eodguy]

I think this is my best bet I am going to start tommorow so I need to do any last second tweeks now. All supplements and food is purchased.

I have used the past few days to measure my tolerance for Scorch, Vaporize, Dicana and so far so good so now it?s time to pump it into hellfire.

I will work off of a 6 day rotation with one day as a total off day which will likely be Fridays. For the next 8 weeks I will follow this regimen. And hopefully it can get me under 15% at least.

I have progress pics on my bodyspace. I will start updating weekly on Saturdays.

Goals:
To become leaner and faster
To be 10-13%bf
To be able to run 2 miles in under 14mins
to be able to do 100 pushups in 2 minuts
to be able to do 100 situps in 2 minutes




Workouts:Morning

M-F (630-800) I have no choice in these matters or exercises unless I'm in charge of the PT for that day.

M-Morning Run 2.0miles-3.5miles
T- Circuit Training(Pushups, Flutter Kicks, Squats, Situps, Suicides, Overhead Press, Body weight exercises like that.
W-Morning run-Usually fartlek style 2-3 miles
T-Circuit training again
F- Long run-4.5-6miles


Work Out Lunch:

M-Treadmill-30-45min interval 5.5jog 9.0run,(After cardio weighted crunches and weighted vertical puchups,Calves)
T-Elliptical-45-60min Crosstrainer (40+min above 165hr)
W-Treadmill-30-45min Interval 5.5jog 9.0run,(After cardio hanging leg lifts, sungods, weighted crunches, obliqes,Calves)
T-Elliptical-45-60min Crosstrainer (30+min above 165hr)
F- Nothing


Work Out After Work:

M-(Chest,Biceps,)
Flat, Dcline, Incline 3x10,8,6
Dips-3x15,10,8
Flys-3x20,16,12

Barbell curl-3x14,10,12
Hammer curl-3x12,10,8
Resistant curl-3-14,10,8

w-(Back,Cavs)
Deadlifts-4x12,10,10,8
Good Mornings-4x12,10,10,8
Dumbell row-4x12,10,10,8
Low Row-4X12,10,10,10
Lat Pull-4X12,10,10,8
Hyperextensions-2x15 2x15 with weight

Seated cav raise-6x15



Th-(Shoulders, Triceps)
Military Press-4x10,10,8,8
Standing Press-4x10,10,8,8
side lat flys-4x10,10,10,8
Shrugs-5x14,12,10,8,6

Skull crusher-4x10
pushdowns-4x12
reverse grip bench-4x10
kickbacks-3x8


Workout Weekends:

Sat-(Legs,Cavs, Stairmaster 25mins)
Squats-4x12,10,8,6
Leg Press-5x18,16,14,12,10
Lunges-4x10
Leg Curl-4x15
hamstring curl-4x12

Seated cav raise-5x20
standing cav raise-5x20



Sun-(Endurance,Circuit training Cycling class or something like that)
I'm going to see if there are any spin classes, taebo, or any of those things on Sunday. If not it will be some stuff that I'll have to research but I need for it to be cardio, toning, strengting, and tiring. Also I am going to make this the HITT day. I will go outside and do sprints until I puke.



I only get one day off from cardio and that's friday even though I have an endurance run that morning. The rest of the day is a rest day.

I only lift on Monday, Wed, Thurs, Saturday. So that should be ample time for my muscles to recover from lifting. The thing I'm mainly concerned about is am I doing to much or over extending. I will also listen to my body if my body says take a day off from lifting I will just go do cardio if it wants a day off from cardio I will just lift.





What have I cut out:
Things that I have cut out. I have cut out the 3rd cardio period. I realize having one in the morning in a fasted state is kosher.And the one at lunch is icing on the cake. Plus it allows me to concentrate on reps while lifting in the afternoons. I realized this because with 2 cardio sessions that should allow me to burn calories all day. 3 would turn me highly catabolic.


What have I added:
Things That I have added. I have added the 60?0 for natural testerone. Even though I am on a cut I need to have my test increase so that I can keep what little muscle I have.



Nutrition:The main ingredient

Diet No more then 2000 cals 232 protein 107carbs 64fat

Meats:Steak,tuna,chicken breast, turkey

carbsranges,apples(Green and red),grapefruits,Bananas

Sweet Potatos, oats, whole wheat bread, Mixed Veggies

Fats:Fish oil, Pecans


Meal plan for the next 2 weeks:

I am not eating 6 full meals a day but 3 meals

0530:Banana 1 scoop protein

0800:Breakfast:1 of (Chicken Breast,Turkey, Steak,Tuna) and Oats

1000:Snack:1/4 Cup of Pecans and 1/2 grapefruit

1245:Lunch:2 slices whole wheat with one of(Chicken Breast, Steak, Tuna, Turkey) withh Sweet Pot

1500:1/2 grape fruit (Chicken Breast or Turkey piece)

1830-1 Scoops protein

1930:1 of (Steak,Chicken, Tuna, Turkey) and mixed veggies,

2200:1 scoop protein 1/4cup pecan

Water intake 1gallon a day.

I will have the occasional glass of koolaid probally every few days Im addicted.


This is going to be the diet intake for the whole week I will likely have one cheat meal on either Friday or Saturday and that will be because I?m leaving the club and hit dennys or IHOP but I won?t pick anything really horrible. Also I have a one drink minimum of Long Island ICE TEA.






What Supplements will I use:

Man Scorch-3 before morning cardio and 3 before lunch cardio

Dicana-1 before each main meal

Vaporize-1 with each main meal

Animal Pump-before afterwork lifting

Animal Pak-After breakfast

60X0-Before bed

Zero Carb Whey-Before morning cardio, post afterwork out, before bed.2 scoops is 210cals and 50gr protein 0 carbs. I will only take one scoop at a time because I think 20-40 is about as much as my body can make use of as far as protein synthesis right now.
315cals 75gr protein from shakes.

 

[Kabeetz]

Way too many exercise sessions,
way too few calories to support them. You will not be able to last on this plan. There are more flaws but these are key before going any further man.
3-4 cardio sessions a week MAX, 4-5 anaerobic sessions MAX. Even that is more than necessary. 6 days of fitness with a day off is a great way to go.

 

[eodguy]

Way too many exercise sessions,
way too few calories to support them. You will not be able to last on this plan. There are more flaws but these are key before going any further man.
3-4 cardio sessions a week MAX, 4-5 anaerobic sessions MAX. Even that is more than necessary. 6 days of fitness with a day off is a great way to go.

I can not do anything about the morning cardio. I'm in the Army. I also am 193lbs and have to get down to 169. Even though I pass my bf% I want to lower it to 10-13%. Because they can easily jam you up if they don't like you with the measuring tape.

here are my pics http://bodyspace.bodybuilding.com/KingofMinot/

Plus my main goals are 2 be able to run 2 miles in under 14min and do 100pu and 100su in 2 minutes and also to get to 10-13%bf. After I can get to these levels. I can mass back up. I had no problem gaining weight but now I see I just can't do my job as well as when I was lighter. Plus it's promotion time and I need a 300 on the APFT well 285+ to be in range for SSG.
How many exercise sessions should I have?

 

[heavy_duty]

Great plan if you want to fry all your muscle.
You trying to get "skinny fat" like a LD runner???

 

[eodguy]

Great plan if you want to fry all your muscle.
You trying to get "skinny fat" like a LD runner???

I'm not really trying to get skinny fat. But I am trying to get really lean. But I wish I could retain a little muscle I don't really have alot compared to you guy's. But I have to accomplish these goals first then I can mass back up. Unless you can suggest a plan that can help me with my goals,get leaner, get faster, muscle endurance and cardio endurance.


How about I cut out the 3rd sessions on M, W, and Th and just do those at lunch time. I have 90 mins for lunch M-Th. So thats enough time to lift and still get cardio in. And I also get cardio in the morning as well. So how does that sound. I'll still get 4 cardio sessions on top of morning pt. I won't do cardio on the back day. just shorter and lifting sessions then after 5 I can just go home. Actually it works out better that way. 2 times is enough 3 is overkill.

 

[heavy_duty]

does your cardio exceed 90 in any one day?

 

[Kabeetz]

I am not the guy to advise you about your fitness goals, especially the running based ones and you might be better off looking for that kind of advice at a different type of forum altogether. But I *CAN* tell you that you should probably be eating at least 1,000 more calories a day with that kind of workout schedule. You're gonna burn yourself out trying to eat so little and do so much. You can still lose weight.. but 2,000 a day is for a guy who doesn't even work out, especially when you're just starting to diet.

 

[lacoste]

Overtraining big time. If you already have the cardio in the moring then just add some weight training at night. With the cardio and weights you will be more likely to hang on to what muscle you have. Otherwise you will get smaller but your bodyfat may even go up. Have your tried crystal light, maybe even adding double the amount to make it sweeter?

 

[heavy_duty]

I know this is going to sound retarded to any bodybuilder but it may not be overtraining.

It depends on what he was doing before he started this programme.
Depends on what his body is already use to.


There's a million flaws with his routines BUT I dont want to get into that.
His GOALS is all that matters right now.

 

[eodguy]

Remember My goals are

100pu
100su in 2 minutes
run 2 miles in under 14 minutes


I am not looking to increase size I am looking to go down to 9-13%bf

Have alot more muscle Endurance and Cardio Endurance here are my pics