[quote]shffl wrote:
How long have you been cutting for? I think you might be better off just having a constant daily caloric deficit first before jumping into cycling.[/quote]
3 and a half months. My body is finally forcing me into this cycle, but it should yield similar results over time.
I’ve been cutting on 5/3/1 for several months now. It’s a great program for losing fat while maintaining strength and mass. Here’s what I have been doing.
Food: The only things that I eat are lean meats, vegetables, rice and protein powder. I have a protein shake and a plate of stir-fry 3 times a day. I keep my cals under 2800 a day, 250-300g carbs, 50-100g fats and 250-300g protein.
Training:
Bench: 5/3/1 + 2-3 singles at or above my training max
Floor press: 5x5
Barbell Row: 5x5
Chins/Dips Superset: 3x10
Abs
Squat: 5/3/1 + 2-3 singles at or above my training max
Front Squats: 5x5
Good Mornings: 5x5
Box Step Ups/Lunges Superset: 3x10
Abs
OHP: 5/3/1 + 2-3 singles at or above my training max
Behind the neck press: 5x5
Meadows Rows: 5x5
Delt Raises/Barbell Curls Superset: 3x10
Abs
Deadlift: 5/3/1 + 2-3 singles at or above my training max
Block Pulls: 5x5
Shrugs: 5x5
Chins/Abs Superset
Then I do sled sprints 2-3 times a week. I pull 150lbs for 10 trips of 50 yards with approx 1 min of rest between sprints. You may need to swap up the assistance lifts depending on what your weaknesses are but this is a good place to start from. Good luck to you.
[quote]Loftearmen wrote:
I’ve been cutting on 5/3/1 for several months now. It’s a great program for losing fat while maintaining strength and mass. Here’s what I have been doing.
Food: The only things that I eat are lean meats, vegetables, rice and protein powder. I have a protein shake and a plate of stir-fry 3 times a day. I keep my cals under 2800 a day, 250-300g carbs, 50-100g fats and 250-300g protein.
Training:
Bench: 5/3/1 + 2-3 singles at or above my training max
Floor press: 5x5
Barbell Row: 5x5
Chins/Dips Superset: 3x10
Abs
Squat: 5/3/1 + 2-3 singles at or above my training max
Front Squats: 5x5
Good Mornings: 5x5
Box Step Ups/Lunges Superset: 3x10
Abs
OHP: 5/3/1 + 2-3 singles at or above my training max
Behind the neck press: 5x5
Meadows Rows: 5x5
Delt Raises/Barbell Curls Superset: 3x10
Abs
Deadlift: 5/3/1 + 2-3 singles at or above my training max
Block Pulls: 5x5
Shrugs: 5x5
Chins/Abs Superset
Then I do sled sprints 2-3 times a week. I pull 150lbs for 10 trips of 50 yards with approx 1 min of rest between sprints. You may need to swap up the assistance lifts depending on what your weaknesses are but this is a good place to start from. Good luck to you.
[/quote]
Thanks for your comment I only noticed it now haha, already finishing my 3rd week or the program using the “Simplest Strength Template” and it’s been going pretty well, I got stronger in every workout besides a really bad squat day yesterday, I squatted 352X8 the week before and only did 2 reps with 380 on this one… Just had a bad day I guess.
But thanks anyways