How should i change my routine

[White Menace]

So this will be my 2nd cycle, im about to take weeks rest for the SD
Currently im cutting so i will be do 8 reps and trying to make as much strenght gains as possible, which is why im not going to do the standard 15's 10's and 5's
routine is as what follows, will be doing an ABA approach. so A monday and friday and B Wednesday.
[TABLE="width: 538"]
<colgroup><col><col span="4"><col><col></colgroup><tbody>[TR]
[TD]A[/TD]
[TD][/TD]
[TD][/TD]
[TD][/TD]
[TD][/TD]
[TD]B[/TD]
[TD][/TD]
[/TR]
[TR]
[TD][/TD]
[TD][/TD]
[TD][/TD]
[TD][/TD]
[TD][/TD]
[TD][/TD]
[TD][/TD]
[/TR]
[TR]
[TD]Back[/TD]
[TD][/TD]
[TD][/TD]
[TD][/TD]
[TD][/TD]
[TD]Back[/TD]
[TD][/TD]
[/TR]
[TR]
[TD]Deadlift[/TD]
[TD="align: right"]1[/TD]
[TD][/TD]
[TD][/TD]
[TD][/TD]
[TD]Deadlift[/TD]
[TD="align: right"]1[/TD]
[/TR]
[TR]
[TD]Chinup[/TD]
[TD="align: right"]1[/TD]
[TD][/TD]
[TD][/TD]
[TD][/TD]
[TD]Chinup[/TD]
[TD="align: right"]1[/TD]
[/TR]
[TR]
[TD]Row[/TD]
[TD="align: right"]1[/TD]
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[TD][/TD]
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[TR]
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[/TR]
[TR]
[TD]Shoulder[/TD]
[TD][/TD]
[TD][/TD]
[TD][/TD]
[TD][/TD]
[TD]Shoulder[/TD]
[TD][/TD]
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[TR]
[TD]Arnold Press[/TD]
[TD="align: right"]1[/TD]
[TD][/TD]
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[TD][/TD]
[TD]Arnold Press[/TD]
[TD="align: right"]1[/TD]
[/TR]
[TR]
[TD]Rear Delt Raise[/TD]
[TD="align: right"]1[/TD]
[TD][/TD]
[TD][/TD]
[TD][/TD]
[TD]Upright Row[/TD]
[TD="align: right"]1[/TD]
[/TR]
[TR]
[TD]Shrug[/TD]
[TD="align: right"]1[/TD]
[TD][/TD]
[TD][/TD]
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[TD]Shrug[/TD]
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[TR]
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[/TR]
[TR]
[TD]Chest[/TD]
[TD][/TD]
[TD][/TD]
[TD][/TD]
[TD][/TD]
[TD]Chest[/TD]
[TD][/TD]
[/TR]
[TR]
[TD]Bench Press[/TD]
[TD="align: right"]2[/TD]
[TD][/TD]
[TD][/TD]
[TD][/TD]
[TD]Incline Bench[/TD]
[TD="align: right"]1[/TD]
[/TR]
[TR]
[TD]Incline Bench[/TD]
[TD="align: right"]1[/TD]
[TD][/TD]
[TD][/TD]
[TD][/TD]
[TD]Bench Press[/TD]
[TD="align: right"]1[/TD]
[/TR]
[TR]
[TD][/TD]
[TD][/TD]
[TD][/TD]
[TD][/TD]
[TD][/TD]
[TD]Chest Fly[/TD]
[TD="align: right"]1[/TD]
[/TR]
[TR]
[TD]Legs[/TD]
[TD][/TD]
[TD][/TD]
[TD][/TD]
[TD][/TD]
[TD]Legs[/TD]
[TD][/TD]
[/TR]
[TR]
[TD]Squat[/TD]
[TD="align: right"]2[/TD]
[TD][/TD]
[TD][/TD]
[TD][/TD]
[TD]Squat[/TD]
[TD="align: right"]1[/TD]
[/TR]
[TR]
[TD]Calf Raise[/TD]
[TD="align: right"]1[/TD]
[TD][/TD]
[TD][/TD]
[TD][/TD]
[TD]Lunge[/TD]
[TD="align: right"]1[/TD]
[/TR]
</tbody>[/TABLE]

this is what i will be doing.
Diet is currently:
Rest days: 1200-1600 cals
On days: 3200 cals
so appoximately 600gram per week loss.
on the off days i will be having less than 70 carbs.
any ideas to how i should change it?

 

[White Menace]

anyone?
...

 

[Jester]

I wouldn't expect a rush of replies inside a 45min window.

Re: your aims - strength gains working on 8-reps sounds ambitious, almost wishful. You aren't using heavy enough weights or a set up designed to gain strength. That doesn't mean it can't happen, I just wouldn't hold my breath.

The caloric intake swinging across on/off days doesn't matter a lot in my experience. I suppose having a greater % of your carbs pre workout will help energy levels whilst cutting, but a cup of tea/coffee would probably accomplish the same thing. You'll lose weight over weeks and months, not individual days, so don't stress if you aren't keeping it perfectly split (the food intake that is).

Flys are rather superfluous, I would keep that set on a compound. Actually, I would alternate the exercises 3-3 instead 2&1, 1&2.

I'd also use cluster reps and cut the iso's, you're cutting so the iso's are doing next to nothing except burning. Certainly not building big rear delts in caloric deficit, let alone using an iso.

Keep your chest and upper back rep #s equivalent, if anything, do more for the back and not chest. Shoulder exercises get a minor pec activation, generally speaking, and there are more muscles in your upper back than comprise the chest. Getting an imbalanced torso because of more chest work will make you look smaller rather than bigger.

Honestly, I'd keep it simpler:

A:

Bench x3
Rows x3
Deadlifts x2
Squat x2
Shoulder press x1
Upright Row x1

B:

Chins x3
Incline x3
Deadlifts x2
Squat x2
Shoulder press x1
Upright Row x1


And instead of doing sets, I'd just do clusters. For chest-back, 20 reps, for deads-squats, 15 reps. Work at your 5-6RM rather than 8RM.

Keep your diet protein heavy, spares more muscle and if you end up having a night out for good food, it will put on less fat (protein taking more energy to turn into fat storage etc).

 

[White Menace]

Will do cheif, and the reason for varying the cals were just so i feel good for the workout, seems to be working great (past 3 weeks)
and for the chest and back scenario, my lats protrude further than the chest (front veiw, looks kinda strange).
Also what do you mean by clusters?
and the 45min time window, im used to much larger forums, didnt take that into account, will do next time though.
Also any opinions on this for when im bulking.
Thanks for the reply.