My Cutting Regime

Bigger Stronger Leaner Beginners
1

Im 237lbs, height 5"11’, and 18 years of age.

I have been lifting for about 6months, 5months solid, (had flue for a month, didn’t do much)

I have 29.6% bfat, according to an electronic machine, I imagine that it lower in reality, because all you did was enter your age height and weight and well, i have a larger than average frame.

Heres a photo taken today:

anyway, this what I am intending to do:

Meal 1:
1/2 cup low fat cottage cheese
1/2 cup non fat yogurt
400ml skim milk
1 standard serve Metabolic Drive
40ml flaxseed oil
3 Mx-ls7 tablets
3 fish oil tablets
multivitamin
vitamin b tablet

Meal 2:
6" chicken fillet subway
white bread
cheese
lettuce
carrot
(no sauces or cookies)
diet coke

Meal 3:
small wok tossed noodles consisting of:
beef
chicken
flat rice noodles
spring onions
lots of broccoli
oyster sauce

Meal 4:
horleys ripper shake, with water
1 serve smash

Meal 5:
200g tuna in water (added salt)

Meal 6:
1 serve Metabolic Drive
skim milk
flaxsed oil

Training schedule:

Day1:
Biceps+cardio
3x10 close grip pull downs
3x10 barbell curls super seted with 3x20 hammer curls
3x21’s (if u get what i mean :S)
3x12 seated cable concentration curls
3x10 seated rows
3x10 ‘reverse wide grip’ pull downs. (i think thats what there called)

45min cross trained (hill setting, 9/20 difficulty)

Day 2:
Chest+cardio
3x10 machine fly’s
6x8 incline chest press
3x10 peck flys supersetted with push ups to failure, then suppersetted with girl push ups to failure.
3x10 chest press (machine)

30min cycling (hill setting 9/20 difficulty)
15min cross trainer (flat setting, 13/20 difficulty)

Day 3:
Legs+cardio
7x20 Seated calf raises
4x10 leg press and 3x20 calf raises (on leg press machine)
3x10 leg curles
3x8 squats
3x10 leg extensions

1hr cycling (hill setting 8/20 difficulty)

Day 4:
Back/shoulders+cardio
3x10 wide grip pull downs
3x20 shrugs
3x8 iron cross raises :S, (no idea what there called, with 2 dumbells going from normal standing position, to arms at 90* to your body, by side)
3x12 bent over rows
3x10 bent over barbell rows
3x8 pullovers

45min cross trainer (hill setting, 9/20 difficulty)

Day 5:
Abs/Tris+cardio
2x20 sit ups, with a 5kg medicine ball over head, and throwing it to training parter or against wall
3x10 leg raises then have parter push legs to ground, without letting your legs touch the ground
2x10 decline sit ups with 10kg weight.
3x8 dips (machine)
3x8 skull crushers
3x8 machine pushdowns

30mins cross trainer, 30 mins cycling, (hill setting, 9/20 difficulty)

Day 6:
Day off + cheat meal (optional cardio, walk(30-60mins)

I intend to drop 15% by december the 14th (my bday)

If theres any tips or info you can give me, or help me with my regime, please let me know, im going to get another bfat test done in 1 week, ill tell you how it goes.

Thanks
Hackattack

2

70 views no comments, iv either nailed it on the dot or have no idea what im talking about.

any comments?

3 days in, all’s going well

shuld i tally how much im lifting aswell?

3

Please note all weights are in KG’s

DAY 1: (went to the gym before i made this post) 7/9/07

Meal 1:
Metabolic Drive breakfast Shake
added bio zinc tables to breakfast

Meal 2:
6’ sub

GYM
close grip pull downs: 12x40, 10x50 8x60
barbell curls: 12x25 10x25 8x25
hammer curls: 25x15 25x15 30x15
45min cross trained

Meal 3:
small noodles

Meal 4:
200g tuna

Meal 5:
Metabolic Drive and skim milk

Meal 6: curry

DAY 2: 8/9/07

Meal 1:
Metabolic Drive Bfast shake
2 piece wholegrain toast with vegemite (go aussies)

Meal 2:
Horleys Ripper
Smash

GYM:
machine fly’s: 12x60 12x50 12x45
incline chest press: 12x45 12x45 12x45 12x45
peck flys 12x10 12x10 12x10 (push ups to failure then girl pushups to failure after every set)
chest press (machine) 6x45 6x35 6x35
15min cross trainer
30min cycling

Meal 3:
Gym Protein shake

Meal 4:
Roast beef
mustard
salad
carrots

broccoli

Meal 5:
Metabolic Drive and skim milk

DAY 3: 9/9/07

Meal 1:
Metabolic Drive bfast shake
2 piece whole grain toast (burgen bread, very small slices) with vegemite

Meal 2:
6" sub
chicken pieces
carrot
lettuce
swiss cheese
wheat bread
diet coke

GYM:

Seated calf raises 6x20x40kg 20x50kg
leg press 4x10x160kg
calf raises (on leg press machine) 3x20x160
leg curles 10x45 10x55 10x60
squats 3x10x60

Meal 3:
Metabolic Drive Shake
Cottage cheese

Gym 2:
35mins cycling (had to go early)

Meal 4:
small noodles

Meal 5:
Metabolic Drive shake
lettuce
mince meat

4

DAY 4:
Meal 1:
Metabolic Drive breakfast Shake
and tablets

Meal 2:100g tuna in water

Meal 3:
6" wheat subway

GYM:
30mins cross trainer

Meal 4:
6" wheat subway

Meal 5:
Metabolic Drive and skim milk

GYM 2:
Back/shoulders
wide grip pull downs 12x45 10x55 8x60
shrugs 2x20x50 10x50
bent arm raises 3x12x20
seated rows 2x12x50 suppersetted with 2x12 back extensions.
machine rows 3x15x40
shoulder press 2x15x40
15min cross trainer
Meal 6:lettuce, broccoli, baked chicken and cottage cheese.

Meal 7:
Metabolic Drive, skim milk, bannanna, yogurt.

did alot of walking today (1.5-2hrs worth) and i am ruined, smashed my legs yesterday with my workout and cycling.
I guess it can only get easier hehe

hackattack

5

Some suggestions:
-drop the subs. Drop the bread. Want carbs? oatmeal and brown rice are your friend, but restrict them to breakfast or post work out.
-more veggies.
-Total body work outs. do them. Focus on heavy lifting while cutting to give your body a reason to keep the muscle mass.

But in reality, you’re a beginner, anything will work! Keep at it, and enjoy the journey.

6

kk will do…
salads here i come!!

I better be one lean mofo when this is over lol

7

DAY 5:
Meal 1:
Metabolic Drive breakfast Shake
and tablets

Meal 2:
6" wheat subway

Meal 3:
Noodles, chicken, beef, broccoli

Meal 4:
skim milk + Protein synergy 5

I was so completly wrecked today, think i came off a little to hard (doms everywhere) so i decided to take today off and then do abs tris tomoz.

8

[quote]hackattack wrote:
DAY 5:
Meal 1:
Metabolic Drive breakfast Shake
and tablets

Meal 2:
6" wheat subway

Meal 3:
Noodles, chicken, beef, broccoli

Meal 4:
skim milk + Protein synergy 5

I was so completly wrecked today, think i came off a little to hard (doms everywhere) so i decided to take today off and then do abs tris tomoz.[/quote]

Less carbs. You will like the results.

9

Great article! thanks.

Ill stop with the subways and add a bit of sugar to breakfast and pre-post workout. Otherwise i think im on track.

do you think 45mins cardio and aroud 30-45mins weights is enough each day?

i imagine ill increase it in a month or so, at the moment its an effort to stay awake during the day lol.

DAY6:

Meal 1:
Protein synergy 5 breakfast shake

Meal 2:
Curry + a bit of rice

GYM:
35mins waking
25mins cycling
dips 1x8
sit ups 2x25
machine sit ups 1x40x20 1x55x15
pull downs 2x12x30 1x12x25
leg raises 2x12
push downs 2x12x80

Meal 3:
Salad with 2 falafel balls

Meal 4:
6" sub

Meal 5:
kiwi fruit

Meal 6:
BURGER & CHIPS (cheat meal for the week)
aero bar

I only got about 5hrs sleep last night, so i was ruined for the gym etc. Cheat meal really vitalised me but meh… hopefully my leg doms will disappear b4 cardio tomoz.

Hackattack

ps. no more bread subways!

10

Can you post the times you eat? It’s kind of confusing to read you log. Maybe rather than can the meal 1, 2, 3, etc, call them breakfast, mid-morning snack, lunch, etc.

You seem to eat a lot of subs. That’s a lot of bread. Even if it’s whole grain it’s still grain and it’s better to eat veg and meat.

11

kk will do in the future thanks

12

[quote]hackattack wrote:
Great article! thanks.

Ill stop with the subways and add a bit of sugar to breakfast and pre-post workout. Otherwise i think im on track.

do you think 45mins cardio and aroud 30-45mins weights is enough each day?

[/quote]

http://www.T-Nation.com/readTopic.do?id=795366

I think you’re putting too much focus on cardio.

Try total body training 3x a week. That program is all laid out. The hard part about being in a calorie deficit is that you’re tired…a lot. You have to balance that with training. And doing 45-60 minutes of cardio a day is ridiculous–and muscle wasting. Nail a solid diet, lift heavy shit, and the fat should fall off.

Also: up your water intake. Your best friend is a nalgene bottle. Buy one. Take it everywhere. Shoot for drinking 4 of them a day.

PS: more veggies. Broccoli, green beans, great/red/yellow peppers, letuces other than iceberg.

13

I would also throw in my two cents and say do total body workouts, cut the carbs and limit cardio to some HIIT. Body part splits are better for bulking after you have more experience. Dedicating a workout to biceps and cardio at your level is certainly a mistake.

It’s better to develop a solid overall base before you get that specific for a small muscle group. Look into some of Chad Waterbury’s articles on total body training and consider something along the lines of the Anabolic Diet.

Don’t forget that you must change up your routines to avoid stagnation. There will be plenty of time in the future to experiment. For now, keep it simple and stick with the basics. It really works.

14

kk will do.

thats good news i gues. I was getting pretty damm tied during the days so that should help.

What are HIIT’s?

and if im doing to much cardio what do you think i should do? 30mins walking? something along thoes lines?

thanks so much!
Hackattack

15

DAY 7

Breakfast:
Protein synergy 5 breakfast shake with sum suger added

Meal 2: (pre gym)
horleys with sugar

GYM:
close grip pull downs 8x60 6x80 4x95
barbell curls 3x12x25 (EZ bar)
super seted with hammer curls 3x20x12.5
21’s 3x20
T-bar Rowns 4x12x40

Meal 3: after gym
horleys with sugar

Meal 4:
tuna salad

Meal 5:
protein synergy 5 and skim milk

Meal 6:
chicken, beans and tomatoes.

very liquid day lol

16

27.6 %bfat now

slowly, but thats how its ment to be!