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The Shadow
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...well there are about a million different philosophies on this. A couple work...most don't.
IMHO - the best way to LOSE size while cutting is to turn your training into a cardio session. Forget the crap about increasing the reps and cutting down the rest times between sets. While this approach WILL cause a loss of bodyfat,...most lifters will lose some LBM in the process by giving up the heavier weights.
First thing to do is establish an approximate BMR. Can be a real pain to do, bur there is a simplification that will make everyones life easier.
1 - Are you gaining or maintaining b-4 you start the cutting program? If you are maintaining bodyweight you change nothing in your diet at this point. If you are gaining slightly remove 3--500 calories form your daily diet, the majority from carbs.
2 - Continue heavy weight training but branch off onto a one bodypart per day program. Keep set totals low to moderate no more than 12-14 sets for ANY bodypart. Lift as heavy as possible on the first exercise(typically a mass builder) for a range of 12 down to 4 reps, pyramiding up. Next, pick two more exercises but superset them keeping reps between 6-8 on each individual exercise. The supersets will stimuilate Gh production to aid in the fat loss.
3 - Every BB'ers and Powerlifters dreaded word - CARDIO.
At this point early in the game cardio consists of two moderate days at 45-60 minutes per pop and one HARD day of all out effort. Light days would be treadmill or bike. Heavy cardio would be elliptical, or , my personal favorite, all out sprints. On the sprints, go all out for 30 seconds and get 60 seconds of active recovery. That is one cycle. Begin by doing 8 cycles(12 minutes total) and add one cycle per WEEK. Light cardio means that light. On a treadmill at 15 degrees and 4 mph, a rate of 22 calories per minute is easily acheived. Aim for 12-15 per minute for the duration. Do the light cardio after training and the sprints specifically on leg day.
Simply modifying the training and adding some cardio will get the fat loss started. Add in a good fat burner from day 1. That can add a good half-pound of fat loss per week. I think the Ripped Fuel Extreme is the best on the market.
Fat loss at this point should continue for at least 3-4 weeks. Once a plateau hits, there are lots of variables that can be manipulated to further coax the fat to come off.
THis is a good place to end this particular thread. Post up any questions and I'll update on carb-rotation, flax oil and other supplements.
IMHO - the best way to LOSE size while cutting is to turn your training into a cardio session. Forget the crap about increasing the reps and cutting down the rest times between sets. While this approach WILL cause a loss of bodyfat,...most lifters will lose some LBM in the process by giving up the heavier weights.
First thing to do is establish an approximate BMR. Can be a real pain to do, bur there is a simplification that will make everyones life easier.
1 - Are you gaining or maintaining b-4 you start the cutting program? If you are maintaining bodyweight you change nothing in your diet at this point. If you are gaining slightly remove 3--500 calories form your daily diet, the majority from carbs.
2 - Continue heavy weight training but branch off onto a one bodypart per day program. Keep set totals low to moderate no more than 12-14 sets for ANY bodypart. Lift as heavy as possible on the first exercise(typically a mass builder) for a range of 12 down to 4 reps, pyramiding up. Next, pick two more exercises but superset them keeping reps between 6-8 on each individual exercise. The supersets will stimuilate Gh production to aid in the fat loss.
3 - Every BB'ers and Powerlifters dreaded word - CARDIO.
At this point early in the game cardio consists of two moderate days at 45-60 minutes per pop and one HARD day of all out effort. Light days would be treadmill or bike. Heavy cardio would be elliptical, or , my personal favorite, all out sprints. On the sprints, go all out for 30 seconds and get 60 seconds of active recovery. That is one cycle. Begin by doing 8 cycles(12 minutes total) and add one cycle per WEEK. Light cardio means that light. On a treadmill at 15 degrees and 4 mph, a rate of 22 calories per minute is easily acheived. Aim for 12-15 per minute for the duration. Do the light cardio after training and the sprints specifically on leg day.
Simply modifying the training and adding some cardio will get the fat loss started. Add in a good fat burner from day 1. That can add a good half-pound of fat loss per week. I think the Ripped Fuel Extreme is the best on the market.
Fat loss at this point should continue for at least 3-4 weeks. Once a plateau hits, there are lots of variables that can be manipulated to further coax the fat to come off.
THis is a good place to end this particular thread. Post up any questions and I'll update on carb-rotation, flax oil and other supplements.
