Hey there. Make sure to ice the area and try to keep rested until it improves. Ibuprofen is also acceptable to assist with inflammation.


For abs -

http://forums.d2jsp.org/topic.php?t=21269614&f=60&p=330745031
Abs Workout Routine

In general, it is best to not go below the 6 rep range on a cut to avoid injury from the depleted state your body is in. When you are catabolic, ie: burning not building, you are more likely to cause injury from powerlifting type exercises than you would under ideal anabolic circumstances.


That being said - the best cutting routine largely depends on your goals, current body state, and your schedule including sleep, diet, etc.

The more exertion, either through total duration, effort put in, or both, will burn increasingly more calories as you go on. A pyramid set is fine, 12/8/8/6 being yours, even followed by a breakdown.


Supersets are often used on cutting to maximize exertion over a period of time (minimizing rest between sets).



Here are two sample cutting cycles that focus more on volume:


http://forums.d2jsp.org/topic.php?t=21269614&f=60&p=304396247
Cutting Workout Routine (6 day all equipment)


http://forums.d2jsp.org/topic.php?t=21269614&f=60&p=374981873
Cutting Workout Routine (5 day freeweights only)




That isn't to say, however, that a 5x5 style program on ideal CKD cutting wouldn't work. It most definitely can work and under ideal circumstances you can theoretically gain strength and still lose body fat (with IF or CKD).


The bottom line is that you need to have the maximum amount of exertion that your body allows, based on your diet/sleep/etc, without causing yourself injury, in order to maximize fat losses.

Hey raynor,
I recently cut down from 207 - 199 in 2 months by cutting out soda and keeping junk food to a minimum (while still maintaining strength for lifting)
I wanted to know how much calories I should be eating to keep getting leaner
5,11 199(200, nice and round number)
Average joe - activity

Thanks !

Hey raynor just some questions

I'm currently at 170 lbs (roughly 20% bf) and 5'10

I'd like to get down to a steady 155-160 by August for bjj competition so I can cut the final 4-6 lbs via water weight and I'll be good to go for weigh ins

Would you suggest the keto diet if I'm not a big fan of cheese / cottage cheese? Like how necessary is it to have cheese on almost everything, would there be alternatives to getting those fats?

Also would like a general calorie intake I should be looking at for cutting down
I typically exercise a hard hour 4 days a week with training

In general, you will need 500 cals below TDEE in order to lose body fat (when coupled with regular exercise).

When not exercising, you will need 500 cals below BMR to lose body fat.

Find a body fat calculator online (too many to list) and determine your BMR and TDEE. Based on averages, you would need around 1,700 cals a day to lose fat if sedentary, and around 2,200 cals a day if you did around 1 hr of average exercise.

Hey there. At 170 lbs @ 20% BF, with a goal of 155-160 lbs, you would need to cut down to around 1,500 cals on non-workout days, and around 2,000 cals on workout days. You will need a minimum of 150g of protein each day in order to maintain high levels of lean mass without atrophy.

As far as keto goes, yes I would highly recommend it. You don't need cheese on the diet and can easily substitute more protein and fat from other sources such as meats, sour cream, avocados, olive oil, eggs, etc. Heavy Cream + Protein shake is the easiest and cleanest way to get fat + protein without unnecessary carbs.

Thank you for the response!
I'll have to get a meal plan together and get to shopping
And ugh 1,500 calories is going to be a struggle haha but with all that meat it should fill me up nice and good

Thanks a lot for the response

hello again!

im curious about your opinion on the possible causes of this? i think it shouldnt be a big issue or anything dangerous. but also think ive narrowed it down.





i recently started having the feeling of needing to take deep breaths like several times a minute. but even when i do take a breath, it feels very unsatisfying, like i didnt really breathe properly

it went away after like 20 min.... but yea when i think about the incident where i had trouble breathing it almost makes me feel like it again...

ive been sometimes taking Aleve, aka Naproxen Sodium... for my shoulder.

and i realized i was getting an acid feeling in my stomach and throat sometimes. i always make sure to have food in my stomach when taking the pills though.

and i read about how trouble breathing can be caused by GERD. maybe this could have contributed to it. since i did take the max recommended dosage of 3 pills of Aleve the day i was having difficulty breathing

although ive taken aleve many times in the past, and never had this issue

thanks!

This post was edited by noob_whacker on Jun 16 2016 02:52pm

Hey Raynor!

I'm currently sitting at 5'11" 230 pounds. Last year I got down to about 205 but I've slacked off heavy the past 6 months. Back then I just tried to focus on random exercises (in a full gym) focusing on diff body parts each day.. But can you give me a detailed day-to-day routine that I should follow to start losing the fat again. My BMI is over 30% so I have plenty to lose.. I'm getting my gym membership back tomorrow and I plan on going at 530am before work and/or after work depending on how I'm feeling. This gym has all necessary equipment so any type of exercise you mention should be available to me.

Thanks in advance.