T Nation

Critique this Fat Loss Routine Please!


I'll make this concise so it is easier on you guys! :slight_smile:

Weight: 203lbs (@ ~19% body fat)
Goal weight: 180lbs (@ ~9% body fat)
Losing ~ 1.5lbs/week until 193lbs @ 15% body fat, then 1lb/week.

Bench 1RM: 225
Military 1RM: 155
Squat 1RM: ~260 (back injury, haven't squatted in months, working back up now)
Deadlift 1RM: ~360 (haven't done in a while, working on rack pulls for now (455x1))

Calories: ~2200 (2400 on training days)
Protein: ~170g
Carbs: ~250g
Fats: ~60g

I would like to increase my strength during my cut.

What do you think of this routine? I'll probably be cutting for another 3-4 months.

Day 1 - Upper

Push Ups - 2 sets of 15
Bench Press - 3 sets of 6-8
Military - 3 sets of 6-8
Iso-Lateral Rows - 3 sets of 6-8
Lat Pulldowns - 3 sets of 8-10
Close Grip Bench - 3 sets of 8-10
Preacher Curls - 3 sets of 8-10

Day 2 - Lower

Leg Extensions - 2 sets of 15
Squats - 3 sets of 6-8
Leg Press - 3 sets of 8-10
Stiff Legged Deadlifts - 3 sets of 6-8
Lying Leg Curls - 3 sets of 8-10
Seated Calf Raises - 3 sets of 10-12

Day 3 - Rest

Day 4 - Upper

Push Ups - 2 sets of 15
Incline Bench - 3 sets of 6-8
Decline Bench - 3 sets of 8-10
Tricep Pushdowns - 3 sets of 6-8
Lateral Raises - 3 sets of 10-12
Lat Pulldowns - 3 sets of 8-10
One Arm Dumbbell Rows - 3 sets of 8-10
Standing Cable Curls - 3 sets of 8-10

Day 5- Lower

Leg Extensions - 2 sets of 15
Sumo Deadlifts - 3 sets of 6-8
Dumbbell Step Ups - 3 sets of 8-10
Stiff Legged Deadlifts - 3 sets of 6-8
Lying Leg Curls - 3 sets of 8-10
Standing Calf Raises - 3 sets of 10-12

Day 6 - Rest

Day 7 - Rest

Thanks a lot! :slight_smile:


IMO.....your daily calories are very low to start with. The goal should be to eat the maximum number of calories while still reaching the goal. In my experiance bad things begin to happen when a lifter runs on calorie levels below 15/lb of body-weight for any serious length of time.


Thanks. 2200/2400 puts me at a 700 calorie deficit as I'm planning on losing 1.5lbs/week until I reach 15% body fat. I guess my calories are that low because I'm an endomorph so my maintenance is quite low (lower than a mesomorph or ectomorph).

What about the routine though?


Really not read through this properly. But if your starting point is 20% BF i doubt you need to drop straight to 2000kcals. No doubt just targeting your carbs would do alot.


Not to mention he is basing his calories on being an "endomorph" and not on what sort of progress he is making...as if he can calculate exactly how much fat he will lose every week.


I started off an ectomorph, then turned into an endomorph and now i am a mesomorph. Interesting.

Good to see you posting, X.

At op, I know you want people to critique the workout but the fact that every single poster has targeted your diet should set a few bells off in your head. For fat loss diet really is the biggest factor. ESPECIALLY if you are wanting to increase strength at the same time, this is not easy and with such low calories and low protein intake i think you will have a very hard time of this.

What is your current diet?

What is your planned diet?


I'm sorry for not clarifying but I've been running this cut for about 5 weeks already and I've lost about 7lbs after my initial water weight loss so it seems to me that my calories are right on point. I've been tracking my weight daily along side calories for about 9 months now there is absolutely nothing wrong with my calorie calculation.

My planned diet was to get in about 2200 calories (2400 on workout days), with at least 1g/lb of LBM (which is around 165 for me) and around 0.35g/lb of LBM for fats (~60g). The remainder come in from protein.

I've decided to alter my diet to get in ~220g of protein per day, ~220g of carbs per day with 50g of fats per day.


How do you know you lost 7lbs of body fat?

The average person is going to lose half and half body fat and lean mass.

That goes for the sedentary new years crowd also.

In other words, just because you lost weight doesn't mean you did it right.

Losing lean body mass makes it easier to get even fatter later. That is why most of those people end up in a cycle of weight loss and even more weight gain.


I know because I tracked my body fat and though there are discrepancies, my LBM has stayed the same. I take 10 body fat measurements every time I do the process and calculate the average. There may be some LBM lost, as the calipers aren't exactly pin-point accurate, but that's beside the point. I've lost 7lbs of weight with my caloric deficit and I know very well what my maintenance calorie levels are.

Granted there are a few problems with my macronutrient levels, which I have addressed now, I would like constructive criticism on the training routine I have come up with for my cut?


If you have everything calculated out so well, why do you think you need to change something?


I don't feel I need to change anything from the perspective of calories. I realized that there were a few mistakes in my macronutrient calculations so I have amended those. Now, I feel that my diet is perfectly fine.

However, I need assistance/constructive criticism, not of my diet, but of the routine that I have concocted.


? Wait, you JUST corrected your diet and have already confirmed it is exactly what you needed?

I don't get it. If what you were doing before was providing you with zero lean body mass loss and only fat loss, then your diet needed no changes...but you made recent changes anyway...and already know how they worked out?

Post pics.

You aren't speaking to people new at this. There is a reason I am still focused on your diet and actual progress and not just your training.


You are arguing with someone that knows way more then you.

You want feedback on your work out?

Your work out is mediocre at best. Here:


Do that and follow the diet advice offered.

Or keep going the way you are and pretend you know everything.


Losing fat is pretty much 90% diet. Focus on that instead.


Yay, I get to be a math nerd again. So I will make the following assumptions...

  1. you lose zero lbs of muscle
  2. for every 2 lb of fat lost you lose 1 lb of water
  3. your final goal is 9% bodyfat @ 180lbs

...let's calculate. You have to be just about 218lbs @19% bodyfat to start. Your goal is unrealistic and you need to decide whether you want to get back to the big eats, or settle for a lower body weight when you hit 9%. Obviously my assumptions are a gross estimate, but even giving you the benefit of the doubt and assuming you lose zero muscle you're still going to miss your mark.