Need Critique

Training Bodybuilding
1

Hello. I have posted a couple times here about cutting and know have made an organized plan and strategy to reach my cutting goals. Just for anybody who doesn’t know me, I’m 5’9" 200 lbs, 16-18% bf (I don’t really know, just estimated based on how I looked before and after when I started lifting), and ,my goal weight is 180 lbs, @ estimated 8-10% bf. I plan to cut for 10 weeks straight with 2 buffer weeks before (just to get used to the change in eating, though I pretty much eat clean always). For my first week (2100-2300cals), here is my macronutrient breakdown

Protein-249 g/1176 cals
Carb-162-197 g/647-787 cals
Fat- 21-37 g/277-337 cals

I manipulate carbs based on non-lifting (2100 cals) and lifting days (2300 cals)… my training is consisting of clean + jerks, overhead snatches, deads, straight legged deads, back squats, front squats, split squats, overhead squats, lunges, overhead lunges, shoulder presses, pullups, chinups, dips, shoulder work, abdominal and calve work (pikes, L-sit, crunches, weighted crunches, and etc), and sometimes might throw in some chest presses + rows, if I feel like shit… I like to try as compound as possible (I know it is not like bodybuilding, but I’m a former wrestler and crappy gymnast… so I like these exercises… lift 2X a week), because I don’t want to lose my mass. I also will do cardio almost everday (HITT, walking up incline, swimming, jumping rope), either in morning or night. I also will do 2X plyometrics and 2X Gymnastics (Flips and shit)… that is it.

Oh yeah… I haven’t made really a schedule of meals, but I plan to eat 5-7 meals a day and nutrients would be…

Protein-

  1. Chicken Breasts
  2. Whey Powder
  3. Whole Eggs
  4. Lean Beef
  5. Steak

Carbs-

  1. Brown Rice
  2. Oats
  3. Fruits + Veggies
  4. Baked Potatoes (PWO)
  5. Pasta (PWO)
  6. White Rice (PWO)

Fats

  1. Nuts
  2. Fish Oil
  3. Cottage Cheese
  4. Plain Yogurt

Also multivitamins, Vitamin C, and Calcium tablets

Any advice or critcism for my program (nutrition + training)??
… any other good foods for cutting, that are non-fish related, can you suggest???

2

i see no pictar

3

35.7%

4

Hello. I have posted a couple times here about cutting and know have made an organized plan and strategy to reach my cutting goals. Just for anybody who doesn’t know me, I’m 5’9" 200 lbs, 16-18% bf (I don’t really know, just estimated based on how I looked before and after when I started lifting), and ,my goal weight is 180 lbs, @ estimated 8-10% bf. I plan to cut for 10 weeks straight with 2 buffer weeks before (just to get used to the change in eating, though I pretty much eat clean always). For my first week (2100-2300cals), here is my macronutrient breakdown

Protein-249 g/1176 cals
Carb-162-197 g/647-787 cals
Fat- 21-37 g/277-337 cals

I manipulate carbs based on non-lifting (2100 cals) and lifting days (2300 cals)… my training is consisting of clean + jerks, overhead snatches, deads, straight legged deads, back squats, front squats, split squats, overhead squats, lunges, overhead lunges, shoulder presses, pullups, chinups, dips, shoulder work, abdominal and calve work (pikes, L-sit, crunches, weighted crunches, and etc), and sometimes might throw in some chest presses + rows, if I feel like shit… I like to try as compound as possible (I know it is not like bodybuilding, but I’m a former wrestler and crappy gymnast… so I like these exercises… lift 2X a week), because I don’t want to lose my mass. I also will do cardio almost everday (HITT, walking up incline, swimming, jumping rope), either in morning or night. I also will do 2X plyometrics and 2X Gymnastics (Flips and shit)… that is it.

Any advice or critcism for my program (nutrition + training)??

Thanks

5

You look like you have never been inside a gym your entire life.

You need a good base to cut.

6

Here is another the pic

7

[quote]yus310 wrote:
WHAT IS MY ESTIMATED BF BASED ON THESE PICS?

I Really want to know… I don’t have calipers.[/quote]

25-28%

8


Here is another pic…

9

Go on ebay and buy some calipers shipped to you for under 10 bucks. There is no way to go from pics…

10

I agree with 25-28.

11

[quote]CaliforniaLaw wrote:
yus310 wrote:
WHAT IS MY ESTIMATED BF BASED ON THESE PICS?

I Really want to know… I don’t have calipers.

25-28%[/quote]

Along with that, while I do think you should diet down, I don’t think you should attempt to be “ripped” at this point. You have a long way to go to build some actual muscle on your frame. Trying to “get ripped” right now with little muscle underneath will not give you look you think it will.

12

Damn. Is that really you in the pics? From your program and background I expected someone with a better foundation.

I think you’re on the right track with everything, I would just try to be careful that you don’t burn out by doing everything 110%. It’s consistency that will get you there, not 3wks of brilliance.

I would also consider eliminating carbs except for first thing in the morning and directly before and after a workout. You have a fair bit to lose and I would surprised if you were under 20%. Not that that really matters, go by the mirror, not a number.

Additionally, give yourself at least 1 back off day a week where you do no active work (planned, recreational is fine) and don’t stress about the diet on that day. Otherwise it can get too much.

Have you considered the velocity diet?

13

Just in case your BF is being decided democratically, I’m voting for 25%.

Sorry, but there’s no way you’re 16-18%.

14

[quote]Miserere wrote:
Just in case your BF is being decided democratically, I’m voting for 25%.

Sorry, but there’s no way you’re 16-18%.[/quote]

Agreed.

I’m 16-18%, and I have muscle definition in my back, shoulders, chest, quads, calves, arms and even some of my abs.

He’s definitely 25% or more. But he has a plan, maybe he will stick with it and make good progress.

15

[quote]Professor X wrote:
Along with that, while I do think you should diet down, I don’t think you should attempt to be “ripped” at this point. You have a long way to go to build some actual muscle on your frame. Trying to “get ripped” right now with little muscle underneath will not give you look you think it will. [/quote]

I could not agree more. For a while I’ve meant to collect before and after pics showing that you must have muscle underneath in order to look good after cutting.

The pics of “The Beast” before and after show that after losing bodyfat (when you have muscle underneath), you look BIGGER at a lower weight. The pic of the bitenose guy in his V-Diet blog show that when you cut without having a lot of muscle, you just look smaller afterwards. Ya gotta have muscle to look good after a cut.

The OP would look skinny-fat if he went on a diet. His goal should be to train hard and get his diet in order. After six months of this, he might be ready to “cut.”

16

[quote]Sxio wrote:
Have you considered the velocity diet?[/quote]

Is this just the canned response now?

The V-Diet is an EXTREME measure. It causes extreme metabolic slowdown and requires some skill to recover from. It should not be recommended to everyone a little on the chubby side. It should not be recommended to guys who obviously do not have the basics down.

By recommended the V-Diet, it just tells me you have no idea what you’re doing and have no business giving ANYONE advice. Keep reading and training. In a few years you might have something to contribute other than stock answers.

17

[quote]yus310 wrote:
my training is consisting of clean + jerks, overhead snatches, deads, straight legged deads, back squats, front squats, split squats, overhead squats, lunges, overhead lunges, shoulder presses, pullups, chinups, dips, shoulder work, abdominal and calve work (pikes, L-sit, crunches, weighted crunches, and etc), and sometimes might throw in some chest presses + rows, if I feel like shit… I like to try as compound as possible (I know it is not like bodybuilding, but I’m a former wrestler and crappy gymnast… so I like these exercises… lift 2X a week), because I don’t want to lose my
mass. I also will do cardio almost everday (HITT, walking up incline, swimming, jumping rope), either in morning or night. I also will do 2X plyometrics and 2X Gymnastics (Flips and shit)… that is it.[/quote]

  1. This is way too much shit to do.

  2. It looks to me like you just threw a bunch of exercises together. For right now, you should follow a program from this site. Doesn’t really matter which one. Pick a few out and we’ll tell you which one is best.

You need structure. Once you’re advanced (if you don’t LOOK like you train, then you are not advanced), you can train more loosely. Until then, follow a program.

  1. DO NOT go on a diet. You will look skinny-fat aftewards. You do not have any muscle to cut down to.

Get your diet in order. You should be able to eat around 3,000 cals. without gaining weight even if you have a slow metabolism. Read the dieting articles for a copule of hours. Only then should you ask specific questions.

Do your research. Prove that you will put the work in and people will give you good advice.