first ever cutting cycle please help

[bulkingupnoob]

so i got a couple friends hooked on bodybuilding and we are all trying to get in shape. now me personally, Im trying to bulk up, hence all the research and knowledge i've accumulated over the past months have been about bulking. my friend on the other hand need to cut as they are slightly overweight i wouldnt say FAT but they definately need to cut down. what are the basics that i need to know about and I will take it from there.

things i know.
drink a lot of water at least a gallon a day.
run ( the earlier in the morning the better)

things i dont know:
everything else like lifting routines ( if im not mistaken its suppossed to be higher reps and lower weight. )

can someone jump start me and please dont tell me to search all i need is a little push in the right direction and then i will research those important points and not go through 2000 pages not knowing what im looking for. thanks.

 

[dr0832]

Eat Low GI carbs only like sweet potatos instead of white potatos, wheat pasta instead of white pasta, brown rice instead of white rice. Post workout have dextrose which is a high gi simple carb. Eliminate all other simple carbs like sugar, fruit juices, cookies, candy, dessert, pizza etc.) keep fruit to a minimum. Try to eat carbs in the morning, and around working out. Don't eat carbs at night, except for veggies which have fiber. Eat lots of veggies, especially green ones. Eat protein and fat, meals at night. Do not eat a high amount of protein, fat and carbs together. Calculate your caloric defficit needs by multiplying body weight X 10 or 12. You must make sure your eating this amount of calories a day or else doing lots of extra cardio, or you'll never lose any fat. Do cardio in the morning on an empty stomach 3-4 days a week, or do High intensity interval training but take some carbs first.) For fat intake limit it to about 15-20% of total caloric intake. Eat good fats like olive, flax or fish oil, nuts, natural peanut butter. Eat very little saturated fats, and no transfats -(partially hydrogenated oils which are in most commercial foods). Get protein from skinless chicken, lean beef, fish, turkey, lean pork, skim milk, fat free cottage cheese, whey and casein proteins, and eggs. Forget about eating fried foods, fast food, and any store bought processed crap.

As for lifting routines they should keep weights heavy and do about 3 sets of 10-12 reps for each body part. They should work out 3-4 days a week only, splitting body parts into 2 parts per day max. Cardio should be done on off days, and 8 hours apart from weight training on lifting days. They should concentrate on compound lifts like squats, dead lifts, bench press, incline bench, weighted dips, shoulder press.

 

[chewyxrage]

^ good info up here....only thing I would say is maybe up the sets to 4-5 sets per muscle group if your only doing one compound movement per group......JMHO