There are explanations and nutritonal guides for this one particularly in the left hand column. save hide report. In my experience, you can get stronger during a cut, but it won't be the same kind of ideal progress as you make during a bulk when you have a caloric surplus. By carb cycling I am always keeping my body guessing. Do you wish to gain additional mass and muscle strength? Cut: Multiply your bodyweight x 12 calories. Hi , I'm hoping someone can help- a few weeks ago, someone posted a fitness plan generator that gave options of a few different plans based on your … Train hard and stick to your diet and you'll be happy with the outcome. You have probably heard the saying, "Abs are made in the kitchen" and it couldn't be more true. Ryan Hughes is a beast in the gym, and he's quickly making his presence known in the fitness world. Clinically-Dosed Bodybuilding Supplements. Reddit PPL / Metallicadpa v3.03 Routine Spreadsheet. 12. 100% Upvoted . 3 3. comments. Also if you want to incorporate some cardio I go for sets of sprints or any other HIIT workout AFTER lifting 3 times a week. ._33axOHPa8DzNnTmwzen-wO{display:block;padding:0 16px;width:100%}.isNotInButtons2020 ._33axOHPa8DzNnTmwzen-wO{font-size:14px;font-weight:700;letter-spacing:.5px;line-height:32px;text-transform:uppercase} For example, 3 sets of 5 reps (3x5). Because I'm so short, I don't know that I get good leverage from my legs on a standard bench. I've been making steady gains on SS over the past 5 months. 500 calorie cut is the norm, you've no need to adjust that. ._9ZuQyDXhFth1qKJF4KNm8{padding:12px 12px 40px}._2iNJX36LR2tMHx_unzEkVM,._1JmnMJclrTwTPpAip5U_Hm{font-size:16px;font-weight:500;line-height:20px;color:var(--newCommunityTheme-bodyText);margin-bottom:40px;padding-top:4px}._306gA2lxjCHX44ssikUp3O{margin-bottom:32px}._1Omf6afKRpv3RKNCWjIyJ4{font-size:18px;font-weight:500;line-height:22px;border-bottom:2px solid var(--newCommunityTheme-line);color:var(--newCommunityTheme-bodyText);margin-bottom:8px;padding-bottom:8px}._2Ss7VGMX-UPKt9NhFRtgTz{margin-bottom:24px}._3vWu4F9B4X4Yc-Gm86-FMP{border-bottom:1px solid var(--newCommunityTheme-line);margin-bottom:8px;padding-bottom:2px}._3vWu4F9B4X4Yc-Gm86-FMP:last-of-type{border-bottom-width:0}._2qAEe8HGjtHsuKsHqNCa9u{font-size:14px;font-weight:500;line-height:18px;color:var(--newCommunityTheme-bodyText);padding-bottom:8px;padding-top:8px}.c5RWd-O3CYE-XSLdTyjtI{padding:8px 0}._3whORKuQps-WQpSceAyHuF{font-size:12px;font-weight:400;line-height:16px;color:var(--newCommunityTheme-actionIcon);margin-bottom:8px}._1Qk-ka6_CJz1fU3OUfeznu{margin-bottom:8px}._3ds8Wk2l32hr3hLddQshhG{font-weight:500}._1h0r6vtgOzgWtu-GNBO6Yb,._3ds8Wk2l32hr3hLddQshhG{font-size:12px;line-height:16px;color:var(--newCommunityTheme-actionIcon)}._1h0r6vtgOzgWtu-GNBO6Yb{font-weight:400}.horIoLCod23xkzt7MmTpC{font-size:12px;font-weight:400;line-height:16px;color:#ea0027}._33Iw1wpNZ-uhC05tWsB9xi{margin-top:24px}._2M7LQbQxH40ingJ9h9RslL{font-size:12px;font-weight:400;line-height:16px;color:var(--newCommunityTheme-actionIcon);margin-bottom:8px} A cut is designed for people who have a decent amount of muscle and want to shred the fat. You sure your form on your lifts are solid? The Blueprint to Cut nutrition plan is easy to follow and, if followed correctly, will bring you amazing results. Cut: Multiply your bodyweight x 12 calories. When starting bodybuilding, you have two paths both lain ahead of you, start with cutting or bulking.. Each are equal in their own special way. It's been the secret weapon of transformation contest winners who want to dial it in for a photoshoot, but also just men (and yes, women) who want to catch a glimpse of what all that muscle they've built elsewhere truly looks like. Let me tell you that you will never get stronger and loose bf. When getting ready for a show I try to lose weight slowly (about 1 lb per week) and without dropping my carbs too low. This foolproof cutting plan is part of the new book The Bodybuilder’s Kitchen, written by Erin Stern, a two-time Ms. When getting ready for a show I try to lose weight slowly (about 1 lb per week) and without dropping my carbs too low. 451 Shares. You want to be able to hit everything at least once a week, perform your compound lifts to maintain stength albeit with lower volume than you are now and you also want to be able to perform more intense cardio to burn fat. So I have posted me training plan yesterday (it's from the book bigger,leaner,stronger) and people generally commented that this routine is not the best one out there. .c_dVyWK3BXRxSN3ULLJ_t{border-radius:4px 4px 0 0;height:34px;left:0;position:absolute;right:0;top:0}._1OQL3FCA9BfgI57ghHHgV3{-ms-flex-align:center;align-items:center;display:-ms-flexbox;display:flex;-ms-flex-pack:start;justify-content:flex-start;margin-top:32px}._1OQL3FCA9BfgI57ghHHgV3 ._33jgwegeMTJ-FJaaHMeOjV{border-radius:9001px;height:32px;width:32px}._1OQL3FCA9BfgI57ghHHgV3 ._1wQQNkVR4qNpQCzA19X4B6{height:16px;margin-left:8px;width:200px}._39IvqNe6cqNVXcMFxFWFxx{display:-ms-flexbox;display:flex;margin:12px 0}._39IvqNe6cqNVXcMFxFWFxx ._29TSdL_ZMpyzfQ_bfdcBSc{-ms-flex:1;flex:1}._39IvqNe6cqNVXcMFxFWFxx .JEV9fXVlt_7DgH-zLepBH{height:18px;width:50px}._39IvqNe6cqNVXcMFxFWFxx ._3YCOmnWpGeRBW_Psd5WMPR{height:12px;margin-top:4px;width:60px}._2iO5zt81CSiYhWRF9WylyN{height:18px;margin-bottom:4px}._2iO5zt81CSiYhWRF9WylyN._2E9u5XvlGwlpnzki78vasG{width:230px}._2iO5zt81CSiYhWRF9WylyN.fDElwzn43eJToKzSCkejE{width:100%}._2iO5zt81CSiYhWRF9WylyN._2kNB7LAYYqYdyS85f8pqfi{width:250px}._2iO5zt81CSiYhWRF9WylyN._1XmngqAPKZO_1lDBwcQrR7{width:120px}._3XbVvl-zJDbcDeEdSgxV4_{border-radius:4px;height:32px;margin-top:16px;width:100%}._2hgXdc8jVQaXYAXvnqEyED{animation:_3XkHjK4wMgxtjzC1TvoXrb 1.5s ease infinite;background:linear-gradient(90deg,var(--newCommunityTheme-field),var(--newCommunityTheme-inactive),var(--newCommunityTheme-field));background-size:200%}._1KWSZXqSM_BLhBzkPyJFGR{background-color:var(--newCommunityTheme-widgetColors-sidebarWidgetBackgroundColor);border-radius:4px;padding:12px;position:relative;width:auto} We have two ‘strength’ days and two ‘volume’ days. Likewise if you start at 400 pounds it may take a couple of years of cutting before having to bulk. .LalRrQILNjt65y-p-QlWH{fill:var(--newRedditTheme-actionIcon);height:18px;width:18px}.LalRrQILNjt65y-p-QlWH rect{stroke:var(--newRedditTheme-metaText)}._3J2-xIxxxP9ISzeLWCOUVc{height:18px}.FyLpt0kIWG1bTDWZ8HIL1{margin-top:4px}._2ntJEAiwKXBGvxrJiqxx_2,._1SqBC7PQ5dMOdF0MhPIkA8{height:24px;vertical-align:middle;width:24px}._1SqBC7PQ5dMOdF0MhPIkA8{-ms-flex-align:center;align-items:center;display:-ms-inline-flexbox;display:inline-flex;-ms-flex-direction:row;flex-direction:row;-ms-flex-pack:center;justify-content:center} 1/2. If you are losing more weight than this per week you are LOSING lean muscle mass. Recommended Reading: The New Encyclopedia of Modern Bodybuilding by Arnold Schwarzenegger (2012) (Amazon) About Bodybuilding Workouts. Cookies help us deliver our Services. So look around and choose … Share. Just doing lifts 3 days per week, 5x5, with HIIT twice a week. Add 1-2 weeks for any major foreseeable obstacles. ICF 5x5 can be modified for a person on a cut. 12. I usually end up placing my pinkies around the first ring. A Note About Estimations Programs that let you go heavier in weights with lower volume (like 5/3/1) are going to be well-suited. Cutting Regimen Nutrition. I'm currently doing Reverse Pyramid Training (RPT). If you start bodybuilding at 6-foot-0 120-pound then it may take a couple of years of bulking before having to cut. Use the bodybuilding diet guidelines below to calculate your calorie intake to lose weight or gain weight: Bulk: Multiply your bodyweight x 18 calories. When cutting, you must aim for a routine (whichever you like) that offers you 3 main things: high intensity, moderate to low volume and low density. But I almost made no strength gains. For 20 pounds or more, start cutting 4-5 months ahead. in terms of program, i'd suggest a 3 day split of push push legs (PPL). Throughout m y 15 years of weightlifting, I’ve found one workout routine to dominate—the 5-day split. ._2cHgYGbfV9EZMSThqLt2tx{margin-bottom:16px;border-radius:4px}._3Q7WCNdCi77r0_CKPoDSFY{width:75%;height:24px}._2wgLWvNKnhoJX3DUVT_3F-,._3Q7WCNdCi77r0_CKPoDSFY{background:var(--newCommunityTheme-field);background-size:200%;margin-bottom:16px;border-radius:4px}._2wgLWvNKnhoJX3DUVT_3F-{width:100%;height:46px} Is that correct? especially if you want to maintain strength. Personal attacks and unwanted sexual comments will not be tolerated. Commenters can and will be banned for such behavior at the discretion of the mods without warning. 9. Sorry for the questions it's just in general everything people seem to know about fitness is wrong and I already fixed my nutrition but I'm struggling on this one. Contents1 […] Developed by Dr. Layne Norton, the PHAT workout routine blends power and hypertrophy work, making it ideal for bodybuilders looking to gain size and lifters that want to look aesthetic without being weak. Updated 6/29/20 to link to v3.03, which switches barbell rows from 3×5 to 5×5 (last set AMRAP). The long rest period between sets helps tremendously when I feel like I have nothing left in the tank. Please give your thoughts on my caloric intake, programming, cardio?, etc... Should I lose the BF first and then go for strength? ICF 5x5 seems pretty simple. ._37coyt0h8ryIQubA7RHmUc{margin-top:12px;padding-top:12px}._2XJvPvYIEYtcS4ORsDXwa3{border-radius:100%;box-sizing:border-box;-ms-flex:none;flex:none;margin-right:8px}._2Vkdik1Q8k0lBEhhA_lRKE{height:54px;width:54px}.eGjjbHtkgFc-SYka3LM3M,._2Vkdik1Q8k0lBEhhA_lRKE{border-radius:100%;box-sizing:border-box;-ms-flex:none;flex:none;margin-right:8px;background-position:50%;background-repeat:no-repeat;background-size:100%}.eGjjbHtkgFc-SYka3LM3M{height:36px;width:36px}.j9k2MUR13FjoBBeLo1C1m{-ms-flex-align:center;align-items:center;display:-ms-flexbox;display:flex;margin-top:13px;margin-bottom:2px}._3Evl5aOozId3QVjs7iry2c{font-size:12px;font-weight:400;line-height:16px;margin-right:4px;margin-left:4px}._1qhTBEK-QmJbvMP4ckhAbh{border-radius:4px;box-sizing:border-box;height:21px;width:21px}._1qhTBEK-QmJbvMP4ckhAbh:nth-child(2),._1qhTBEK-QmJbvMP4ckhAbh:nth-child(3){margin-left:-9px}._3nzVPnRRnrls4DOXO_I0fn{margin:auto 0 auto 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._1cDoUuVvel5B1n5wa3K507{-ms-flex-pack:center;justify-content:center;margin-top:12px;width:100%}.isInButtons2020 ._1eMniuqQCoYf3kOpyx83Jj{margin-bottom:8px}._2_w8DCFR-DCxgxlP1SGNq5{margin-right:4px;vertical-align:middle}._1aS-wQ7rpbcxKT0d5kjrbh{border-radius:4px;display:inline-block;padding:4px}._2cn386lOe1A_DTmBUA-qSM{border-top:1px solid var(--newCommunityTheme-widgetColors-lineColor);margin-top:10px}._2Zdkj7cQEO3zSGHGK2XnZv{display:inline-block}.wzFxUZxKK8HkWiEhs0tyE{font-size:12px;font-weight:700;line-height:16px;color:var(--newCommunityTheme-button);cursor:pointer;text-align:left;margin-top:2px}._3R24jLERJTaoRbM_vYd9v0._3R24jLERJTaoRbM_vYd9v0._3R24jLERJTaoRbM_vYd9v0{display:none}._38lwnrIpIyqxDfAF1iwhcV{background-color:var(--newRedditTheme-line);border:none;height:1px;margin:16px 0}.yobE-ux_T1smVDcFMMKFv{font-size:16px;font-weight:500;line-height:20px}._2DVpJZAGplELzFy4mB0epQ{margin-top:8px}._2DVpJZAGplELzFy4mB0epQ .x1f6lYW8eQcUFu0VIPZzb{color:inherit}._2DVpJZAGplELzFy4mB0epQ svg.LTiNLdCS1ZPRx9wBlY2rD{fill:inherit;padding-right:8px}._2DVpJZAGplELzFy4mB0epQ ._18e78ihYD3tNypPhtYISq3{font-family:Noto Sans,Arial,sans-serif;font-size:14px;font-weight:400;line-height:18px;color:inherit} You can get stronger by training heavy and improving your technique on the big lifts, but you may find it more difficult to do a high volume of lifting. I'm on a fairly sharp cut (TDEE -1000) for about a month now. I don't blame the competitors who do whatever it takes to get into this condition, because it's what brings them attention on stage. It is not unusual to bulk or cut for years straight. Frequency isn't important for cutting phase, it is for bulking or maintaining. Whether you've been bulking off or just want to lose that fat that has been nagging on you it is clear you need an effective program to get rid of the fat as soon as possible. Cut: Eat below maintenance level (i.e. in terms of program, i'd suggest a 3 day split of push push legs (PPL). I am currently training for a 10k in 3 weeks. 4 week progress on cutting. According to this study you can build muscle and lose fat at the same time. .ehsOqYO6dxn_Pf9Dzwu37{margin-top:0;overflow:visible}._2pFdCpgBihIaYh9DSMWBIu{height:24px}._2pFdCpgBihIaYh9DSMWBIu.uMPgOFYlCc5uvpa2Lbteu{border-radius:2px}._2pFdCpgBihIaYh9DSMWBIu.uMPgOFYlCc5uvpa2Lbteu:focus,._2pFdCpgBihIaYh9DSMWBIu.uMPgOFYlCc5uvpa2Lbteu:hover{background-color:var(--newRedditTheme-navIconFaded10);outline:none}._38GxRFSqSC-Z2VLi5Xzkjy{color:var(--newCommunityTheme-actionIcon)}._2DO72U0b_6CUw3msKGrnnT{border-top:none;color:var(--newCommunityTheme-metaText);cursor:pointer;padding:8px 16px 8px 8px;text-transform:none}._2DO72U0b_6CUw3msKGrnnT:hover{background-color:#0079d3;border:none;color:var(--newCommunityTheme-body);fill:var(--newCommunityTheme-body)} Similarly, threads and comments that exist solely for the purpose of ridiculing other people are not allowed. 10 comments. I also am still not really sure where to grip the bar. Competitive swimmer here - do it! Its more than a pound per week, that's for sure. Or should I do the opposite? If you have a clear vision of looking ripped like a golden-age bodybuilder, you'll have to pay close attention to your diet. http://www.bodybuilding.com/fun/arnold-schwarzeneggers-blueprint-to-cut.html._3bX7W3J0lU78fp7cayvNxx{max-width:208px;text-align:center} I'm unsure on what my BF% is as well if anyone can help? Use the bodybuilding diet guidelines below to calculate your calorie intake to lose weight or gain weight: Bulk: Multiply your bodyweight x 18 calories. 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