dax07
Member
Hey all, just wanted to post my current cutting diet and workout routine. As always, I am open to criticism as it is a great way to increase my knowledge.
Stats--
Age: 20 (almost 21)
Height: 5'10.5"
Weight: 195
Bodyfat%: 12-14%
5th HST cycle
Nutrition--
I may be cutting calories a little too low, but, I preserve muscle pretty well. I aim for 1750 kcal/day regardless of lifting or not. I am for 150-200g of protein. Low fats, mostly healthy besides what comes from my ground beef patties. The rest is carbs, probably 40% of my kcals. I take 2 protein shakes a day which consists of 1 scoop of whey (30g) 2 tbsp of dextrose (20g) and 1.5 tsp of creatine (5-7g). This equals about 250 calories, twice a day so 500 total. I eat 80% lean ground beef, rice, oats, chicken breasts, canola/olive oil, grape juice (only in mornings), scrambled eggs, tacos (like twice a week, girlfriend makes me), and I drink loads of water.
Workout-- M/W/F
AM: Morning cardio on an empty stomach upon wakening. This is pretty low intensity as to not strip my muscles of the precious amino acids. Last 45 minutes, and I take an ECA before I start. (First protein shake is taken directly after)
Mid-day: Full body workout. Warm up set(s) and 1 real working set at max force production. 5 reps for 2 weeks, then 3 reps, then negs with continued 3s, then back to 5s, rinse and repeat. I know if I start to see a decrease in weight, I need to bump up the kcals. 2nd protein shake taken directly after workout.
Slight incline bench
Weighted Chin Ups
Weighted Dips
Deadlift
Shoulder Press
Leg Press
HG Seated Rows
Hamstring Curls
Preacher Curls
Laying Tricep Ext
Calf Raises (Not on Wednesdays)
Before Bed: Another cardio session like the morning cardio, but not on an empty stomach and no ECA obviously. I eat a source of protein afterwards and hit the bed.
T/Th/S
Basically this is my triple cardio day. I have the morning session on an empty stomach, mid-day session usually walking on a treadmill at an incline for 45 minutes, and before bed I do another low intensity jog.
Sundays- This is supposed to be an off day but I may do 1 session of cardio at 1 of the 3 designated times.
Anyone see any flaws, major or minor? I appreciate your feedback, I have received nothing but good advice from this community and I thank you all for it. BTW my goal is to get to 7-8% body fat, in other words, stupid shredded.
Stats--
Age: 20 (almost 21)
Height: 5'10.5"
Weight: 195
Bodyfat%: 12-14%
5th HST cycle
Nutrition--
I may be cutting calories a little too low, but, I preserve muscle pretty well. I aim for 1750 kcal/day regardless of lifting or not. I am for 150-200g of protein. Low fats, mostly healthy besides what comes from my ground beef patties. The rest is carbs, probably 40% of my kcals. I take 2 protein shakes a day which consists of 1 scoop of whey (30g) 2 tbsp of dextrose (20g) and 1.5 tsp of creatine (5-7g). This equals about 250 calories, twice a day so 500 total. I eat 80% lean ground beef, rice, oats, chicken breasts, canola/olive oil, grape juice (only in mornings), scrambled eggs, tacos (like twice a week, girlfriend makes me), and I drink loads of water.
Workout-- M/W/F
AM: Morning cardio on an empty stomach upon wakening. This is pretty low intensity as to not strip my muscles of the precious amino acids. Last 45 minutes, and I take an ECA before I start. (First protein shake is taken directly after)
Mid-day: Full body workout. Warm up set(s) and 1 real working set at max force production. 5 reps for 2 weeks, then 3 reps, then negs with continued 3s, then back to 5s, rinse and repeat. I know if I start to see a decrease in weight, I need to bump up the kcals. 2nd protein shake taken directly after workout.
Slight incline bench
Weighted Chin Ups
Weighted Dips
Deadlift
Shoulder Press
Leg Press
HG Seated Rows
Hamstring Curls
Preacher Curls
Laying Tricep Ext
Calf Raises (Not on Wednesdays)
Before Bed: Another cardio session like the morning cardio, but not on an empty stomach and no ECA obviously. I eat a source of protein afterwards and hit the bed.
T/Th/S
Basically this is my triple cardio day. I have the morning session on an empty stomach, mid-day session usually walking on a treadmill at an incline for 45 minutes, and before bed I do another low intensity jog.
Sundays- This is supposed to be an off day but I may do 1 session of cardio at 1 of the 3 designated times.
Anyone see any flaws, major or minor? I appreciate your feedback, I have received nothing but good advice from this community and I thank you all for it. BTW my goal is to get to 7-8% body fat, in other words, stupid shredded.
