cluster HST and 912 Hst

Discussion in 'General Training' started by [email protected], Jun 9, 2005.

  1. SteGro

    SteGro New Member

    I've just finished my 912 cycle yesterday.
    Because that was my very first cutting cycle, I need your help analyzing the results.
    I will give you some facts first:
    Age: 37
    Height: 1,81m
    weight: 82,1 kgs
    BF:   17,3% (scale)
    waist: 95,5 cm (37,6 inch)
    weight: 79,6 kgs
    BF:   16,1% (scale)
    waist: 91,5 cm (36 inch)
    average calories: 2064 kcal/day
    coming from: 48% carbs, 29% protein, 23% fat
    exercise                                 total reps
    Squat / SLDL (alternated)           10
    Chinups                                   20
    Bench Press                             10
    Bent Over Rows                        20
    Military Press                            20
    Shrugs                                    15
    Dips                                        10
    Lateral Raises (Incline Bench)      20
    EZ-Curls                                  10
    So, what do you think??
    OK? Could have been better?? Wasted time ??
    Any comments/suggestions appreciated.

    1/3 of calories right after WO, another 1/3 about 2 hours later,
    1/3 for breakfast and lunch.
  2. skinnyman

    skinnyman New Member

    do you see the cuts ripping out from your body? :)
    how long did it take? 12 days working out straight and 9 day SD?
  3. SteGro

    SteGro New Member

    yes 9 days SD and 12 hard days of WO after my last "traditional" cycle.
    Well, it's still a long way to go. 12% BF is my goal.
    Did you start cutting already?

    I remember Jules posted a ratio of FFM and fat while bulking.
    It was like 3:1 perfect, 2:1 good, 1:1 nice.
    Can you relate this to a cutting cycle too?

    So, any suggestions/improvements for my next cutting cycle?
    :confused:  [​IMG]  [​IMG]
  4. colby2152

    colby2152 New Member

    I crunched those numbers as I am very intrigued by the 912 method (although I am new to HST and wouldn't try it until after at least two cycles.)  You dropped 2.5 kgs, and if those BF% are right, you lost 1.38 kgs of fat = 1.12 kgs of lost muscle.. but those numbers are too small to really know how much muscle or fat you lost because of water weight.  Although I do commend you on shedding an inch and a half off your waist!

    So is 912HST just a good quick way for losing fat while not losing muscle?

  5. M@x

    [email protected] New Member

    Of course! J suggest HIIT in the 12 days and slow endurance train, while you SD!
    912 hst works, it was successful tested by many german hobby bodybuilders!
  6. Steve McDermott

    Steve McDermott New Member

    WOW, I guess I haven't been around in a long time! All these new variations to try and improve HST. I suppose it was bound to happen.
  7. skinnyman

    skinnyman New Member

    i sort of tried 912 to cut but i got sick (not because of 912)
    i liked the 12 days of cutting down rather than spending 2 months on a diet. :)
  8. Totentanz

    Totentanz Super Moderator Staff Member

    I'm skeptical about 912. The results posted here about it aren't very good compared to a longer cutting cycle...

    Skinnyman, if you try 912 again after you get over your illness, you should post your results.
  9. skinnyman

    skinnyman New Member

    ok.. i felt that i wasn't losing weight effectively when i did the 912 even frequency is high because i got no aerobic exercises. so i stopped and just went with the traditional 3x a week WO and HIIT 2x a week and lost weight. :)

    i think i'll just stick to the traditional way of losing the flabby fat but i'll just do it for 2 weeks instead of 4-8 weeks. it's a bore when you're cutting for too long.
  10. colby2152

    colby2152 New Member

    anyone else try the 912 routine?
  11. colby2152

    colby2152 New Member

    I take it no one has [​IMG] [​IMG]

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