How to do a good Cutting cycle

[Louno]

Hi,

ive never done a cutting cycle before. But in the last months i started using "weight gainers" which are protein shake but with fat and alot of carbs... it worked, i gained wieght faster, but i gained more fat, and now i have a good amount of it around the waist, so anyways.

I was thinking maybe i could use HIIT, since i HATE doing cardio, it seems it doesnt take as much time as doing regular cardio.

The version of hiit i saw is 4min at the start of cycle ( 30sec jog, 30 sec sprint , and so on ) , add 30 sec every workout and ends at 15 mins.

Now this is fine, maybe there is a better way , if so please tell me.
But what about my workout, i was thinking doing regular HST , but on the other hand i was thinking, maybe if i could do something to increase my strenght better than HST, so when i finish my cutting phase, i can come back to hst with more strenght ( = more muscle gain ) .

Anyways, just give me some though on how i could do my cutting cycle, thanks everyone !

 

[tetrah]

Hi, i'm just gonna throw in my 0.02 of what im trying to achieve with my current cutting cycle.

The thing i'm concentrating on most, is high frequency. I"m doing 6x a day workout with 12x a day for certain exercises (my workout is listed in my cutting cycle thread).

I'm doing high frequency with the notion that ill be burning a whole lot more calories throughout the week vs doing a normal 3x a week workout. I'm doing this because i'm trying to eat at my caloric maintenance. Last time I went on a low calorie diet, I'd feel lethargic and somewhat cranky. I didn't like the mood it was putting me in. I also didn't have the will power to prevent unwanted cravings, so eating at maintenance while cutting is a very big plus for me.

<div></div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">
ive never done a cutting cycle before. But in the last months i started using &quot;weight gainers&quot; which are protein shake but with fat and alot of carbs... it worked, i gained wieght faster, but i gained more fat, and now i have a good amount of it around the waist, so anyways.</div>

I wouldn't recommend using a weight gainer for cutting unless it is really necessary. You should replace the weight gainer with a protein supplement to help your protein intake w/o taking in extra calories.

<div></div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">I was thinking maybe i could use HIIT, since i HATE doing cardio, it seems it doesnt take as much time as doing regular cardio.</div>

HIIT is fine. The notion is you'll burn more calories afterward, and with the little time you'll be spending doing it (although it is a very/somewhat painful experience), it should benefit you in killing the calories. I'm not too knowledgable in the science of it all, but just looking at a sprinter's physique vs a long distance runner should say something that it may help you retain your muscle mass while on a caloric deficit.

<div></div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">The version of hiit i saw is 4min at the start of cycle ( 30sec jog, 30 sec sprint , and so on ) , add 30 sec every workout and ends at 15 mins.</div>

There are many versions of HIIT, and I've personally tried this time split. To me, I feel the 30 sec sprint is kinda overkill and overly exhausting. 10-15 sec spring IMO is fine. I know running the 100m dash usually takes people 9-15 secs, and its very tiring doing just one. Adding 30 sec each workout is tough, IMO but if you can handle it then do it. I'd probably add 30 sec every other workout.

Personally, I like doing a 10 sec sprint, with 20 sec jog.



<div></div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">But what about my workout, i was thinking doing regular HST , but on the other hand i was thinking, maybe if i could do something to increase my strenght better than HST, so when i finish my cutting phase, i can come back to hst with more strenght ( = more muscle gain ) .</div>

Regular HST seems to retain alot of muscle while cutting. You could try different strength training protocols, and maybe add a twist by adhering to the principals to get the best of both worlds?

Doing HST already should make you a bit stronger

Cliff Notes:
- High frequency
- Eat mait or lower cal intake
- HIIT good
- Just make sure to burn off more than you take in.

Hope that helps

 

[colby2152]

Giving Tabata a try may help... that's what I am doing in my next cutting cycle.

 

[Louno]

Ok, yesterday i went to the gym, oooooh man , HIIT is TOUGH .... or maybe my cardio just really sucks ( very possible )

im going to stick with the 4 min until i can do it then increase, I might try to sprint for only 10-15 secs and jog 45 sec .
Anyways, this made me realise that my cardio is much worse than i tought, so ill be running around the block on my off days after work.

I also think im going to do a 5x5 routine to help gain strenght. I still need to do a bit of research on what i should do, HST or 5x5.

here is my routine so far :

Squat
Deadlifts ( first cycle doing these, they are pretty hard )
Calf raises
Pull up ( underhand narrow grip )
Machine Pec Fly
Dips
Shurgs
wrist curls
Ab Crunch on machine

Then i do cardio.

I removed alot of isolation exercise to save some time in the gym, but honestly last cycle my arms grew so much more , i had 2 isolation exercise plus all the compounds... i dont know why ppl keep saying that isolations arent necessary, its the most ive seen my arms grow in a long time.

About Shakes, i will replace my weight gainer by a protein only shake, but when should i take this ? right before and right after my workout just like when i was bulking ? How about on my off days, do i take it before running or after ?

Thanks !