Yes its cutting time. When you get back down to 8% or so, time to bulk up again.


Sample Diet;

Meal 1 - 3 whole eggs + 1 cup oatmeal + 1 half grapefruit
Meal 2- 1 protein shake + 1 slice whole grain bread + 1 half grapefruit
Meal 3 - 1 chicken breast + 1 cup broccoli + 1/2 cup black beans
Meal 4 - 1 can of tuna on a salad
Meal 5 - 1 lean steak + 1 cup green beans
Meal 6 - 1 cup cottage cheese + small handful of mixed nuts


You can substitute any lean meat for any lean meat (eggs, turkey, tuna, chicken, fish, lean beef, protein shake) and any green veggie for any green veggie. You can have up to 3 protein shakes a day in place of "lean meats" but also at LEAST 1 protein shake per day (post workout).



Exercise routine:

For true cutting, try to do 20-30 mins of cardio on an empty stomach every morning in addition to the below plan...

Mon - Chest/bis/abs
Tues - Back/Tris/calves
Weds - Legs/Shoulders/Traps
Thurs - REST
Fri - Chest/Back/Abs
Sat - Legs/Shoulders/Calves
Sun - Bis/Tris/Forearms
Mon - REST

After every strength workout, do 20-30 mins of additional cardio.

Don't forget BCAA's before/during/after each workout.

Stick to at least 30-40 sets for each workout routine.

This plan will keep your gym days totally different which (believe it or not) actually helps progress. However, if this plan can't work for your schedule, tell me and I will revamp it.

Hey there. 5x5 when done properly actually builds more muscle mass and strength than 5x3 (generally) - however, every body is different. I recommend that you try the 5x3 and 5x5 in equal doses (maybe 1 solid month of each) and see which one works better for you. If 5x3 seems to be suiting your needs properly, stick to it. If 5x5 seems to work out better, stick to that one instead.

Exercise routine:

For true cutting, try to do 20-30 mins of cardio on an empty stomach every morning in addition to the below plan...

Mon - Chest/bis/abs
Tues - Back/Tris/calves
Weds - Legs/Shoulders/Traps
Thurs - REST
Fri - Chest/Back/Abs
Sat - Legs/Shoulders/Calves
Sun - Bis/Tris/Forearms
Mon - REST

After every strength workout, do 20-30 mins of additional cardio.

vs

day 1 - chest/tris/shoulders
day 2 - quads/calves/hams
day 3 - bis/back/abs
day 4 - REST
day 5 - repeat day 1
day 6 - repeat day 2
day 7 - repeat day 3

cardio morning/cardio after workouts




1. which is better?
2. when doing cardio on an empty stomach, should you take some bcaas before?

This post was edited by Kiston on May 4 2010 01:46pm

I forgot what your goals were...please let me know and I'll tell you which one to do.

If I gave you custom info before, follow that.

As far as cardio on an empty stomach, yes take BCAA's first.

What exactly happens when you lose fat? Where does it go?

Yea I only have access to gym monday - friday

Also what are BCAA's, heard of them but what exactly do they do?
And what is a good brand?

that's actually a really good question - most people don't understand what happens to fat during the burning process.

Fat is generally converted into glucose (broken down into sugars basically) which are then expended as energy and eventually transformed into carbon dioxide by the cells. This ultimately leaves your body either through respiration, urination, or perspiration.

if mon-fri is desired try this:


Mon - Chest/Bis/Abs
Tues - Back/Tris/Calves
Weds - Legs/Shoulders/Traps
Thurs - Chest/Back/Bis
Fri - Legs/Shoulders/Tris

BCAA's prevent muscle wasting when doing intense exercise, cutting diet, or between meals.

Take 2-3g bcaa's every 45 mins before/during/after activity - get OPTIMUM BCAA

hey man thanks for the advice 2-3 months or so ago....
i have increased my vert leap by 3in. and have gotten down to 11% bf

that's awesome, I'm very glad to hear it! =)