As soon as finals are over, I am about to do my first physique style cut. I have cut for wrestling, kickboxing, and MMA, but never once happy with my physique at the end. I just spent A good amount of time bulking, and even leaning out. Ran my first pH cycle (very mild), great result. At end of cycle about 171lbs, 5 ft. 6 in, 21 years old, I was…
Squat 405 (PL legal): Bench: 225x5 crisp and clean, overhead press, 155x4, pull ups: 60lbsx3, and repping 375 on deadlift like its easy for 6-8, and extremely poor cardio ha. (not the worlds best lifts, but decent.
current: After cycle I started conditioning a little too soon, Im now 164 around 12-13% body fat, and my strength is still up, most lifts are close to where they were, and cardio much better. lIfting 4 days a week, lots of supersets with opposite muscle groups, and cardio is more frequent, 4-5 days a week. Studying is fucking everything right now for the next week thou.
GOAL: Get shredded for summer and look good haha:). But I want to be around 8% body fat, keep strength, and have great cardio. Id like to be close to 160lbs as possible, but keep in mind that for me, If i am not in great condition, then all this muscle is absolutely pointless.
My plan: Lifting: (evenings)>>>>
mon: Back (include dead lift)
Wed: metabolic conditioning (this is where I keep my athleticism on the matts, about 30 min of ketttlebells bear crawls, springts, slams, etc.)
Cardio: Morning jogs or jump rope 20-30 minutes, low intensity. ideally followed by about 30 minutes of low intensity shadow boxing. (I do intend to return to the ring so I must do this). First think in morning Ill have 1/2 scoop of waxy maize, 1/2 whey isolate, and 1/2 tbsp chia seeds, with some coffee. On back day, it will be Hill sprints. AFter cardio will be breakfast.
Diet: pretty damn perfect. As of now its about 3300 calories if I don’t add any treats or anything in the day. Protein is around 250g/day.
I plan to cut calories gradually. Week one of this I will not cut any calories, I am coming out of finals and have had to drop my volume.
Week 2, lower the fats, and a little bit of carbs, Go down to 2900-3000.
Week 3: start cutting down carbs, and more fat. so down to 2300-3500, cut waxy maize consumption in half.
Week 4, same thing. (the last thing I cut out will be the waxy maize pre/post work out, but I get incredible recovery from it, so I am really hesitant.
Really good supplementation, Multi, cod liver oil, good pre work outs, green tea extract.
10g. creatine monohydrate a day.
Glutamine 5g. after work out.
DAA 3 grams, (once or twice a day??). I have actually already started this because PCT was feeling shitty.
and Im thinking of either doing a muscle hardener like compound20, or an anti-armomatase, (haven’t looked too much into which one).
Main questions I have are in what rep ranges and volume should I be lifting at. For me, if im not working the 3-6 rep range on my big lifts, Im not getting stronger. At the same time, those are the first to go down when I have started cutting calories in the past.
So…what should my volume and rep ranges be like? Should I be pushing to failure on my accessories? Should workouts be shorter?
Any other major points or issues?
Thanks Guys, I wanted some opinions from the more experienced.