workout advice for cutting

[morf33]

ok another question about lifting for cutting
this is my work out as of the past month
monday
cardio 45 min morning ,lunch time is lifting
back ,abs
3 sets of 12 ,10 ,8
3 differnt machines for back
and 2 for abs
tue
cardio
sholders and tris abs
3 sets of 12,10,8
3 differnt exercices
wed
nothign cardio only
thursday
legs
cavles
abs
3 sets of 12 ,10 ,8
friday
cardio
chest and biceps
saterday
cardio

now i have read of the 5x5 and stuff like that
one is this a good program of what i have ?
2 what can i do to make it more effective ?
the amount of weight used at the last set of 8 i am having a hard time commpleteing ,is this good or bad
will this help in cutting or should i try something else
i have lost about ten pds was at 271 on june 27thnow at 258 as of augest 28th but i would like to help accelerate it and try to lose more a little faster
i know its a good start but less than a pd a week ,i think i could do better

 

[nikkita]

have you tried to do your cardio after lifting? so that you can lift at your full and it has helped me in the past to burn fat also helps for cool down

 

[rbtrout]

I agree - when I do cardio, it's at the end of the workout. What about your diet? That needs to be clean. Obviously, you're doing something right cause you're losing weight. Safe weight loss is usually considered (per week) 2-4 pounds. You're at about a pound and a half. I cut a bit more out of the diet.

 

[pintoca]

couple of comments:

1. Yep, if you are going to keep cardio and lifting in the same session, cardio needs to be the last of the two.
2. you are using 12.10.8... I presume you are increasing weights with each set, right? are you working till failure?
3. Machines... it mightbe a good idea to start giving a try to the free weights too, Machines help stabilize too much and you miss all the added benefits of the balancing muscles. Start VERY light with the free weights, since you are more prone to accidents with them.

as a rule, LIFT HEAVY... you will not gain mass while cutting (you are on a caloric deficit) but if you lift heavy you will gain strenght and you will, most importantly, preserve most of your muscle. Its very important to keep the body pushing every week, whether an additional lb or 1 more rep... increased resistance is the key.

If I were to measure sucess of weight lifting while cutting by the degree of soreness I get 24-48 hours after a workout, then 5x5 is the most effective. The beauty of it, that it targets several types of fibers (more or less what you do with 12,10,8... maybe add a 4th set with 5 reps).

 

[hugenasser]

Keep your weights high.
For the cardio, after your workout will be better.

 

[nikkita]

i was looking at your workout at more detail and I've noticed you are doing pyramid... usually I do piramid when trying to build muscle, not really for cutting. While cutting it is better to keep weights high but number of sets and reps are higher... maybe you can do the exercises in circuit as to do them in aerobic manner and help you loose more fat.

hope this helps

 

[Mr_Sinister]

In one session, I would do both strength-type and endurance (higher reps, lower weight) work and skip cardio. I think the endurance work is actually more beneficial for fat loss than cardio.

 

[morf33]

ok so cardio after workout ,what if i do cardio morning then do lifting around lunchtime
but eating lunch after 1 to 2 hours after workout and pwo shake is this bad or good

 

[nikkita]

IMO when you workout (either cardio or lifting) you must have a post workout shake, in a lapse of 30 minutes which is called "window of opportunity". During this time what you eat makes a difference between catabolism and preserving muscle mass.
If you lift around lunchtime, be sure that your previous meal is about 1 hour before (so that you have enough energy to make good lifts) then have your post workout shake right after lifting... then eat 1 hour after your next meal... so that betweet meals you have 2-3 hours.
It is also ok if you do cardio in the morning... there will be different opinions regarding how you should do it... but it will really depend on how much it has worked for you in the past.