When you are cutting it is more stress on the body to perform very heavy weight at lower reps than lighter weight at higher reps. As a result, higher rep routines, tend to be more forgiving on cutting, and also tend to burn more calories.

a 5/3/1 plan on cutting would be ill advised.

You wont "lose" strength on a cutting cycle. Instead, you will have less strength DURING the cycle, but it will immediately rebound in the 2 weeks or so post-cutting.

Ok thank you. What are supersets?

this is the workout I'm starting

Chest / Triceps Days:

1 Set of warm-up on bench followed by 3 sets of 12, 8, 8 flat bench press
3 Sets of 12, 8, 8 Dumbbell chest flies
3 Sets of 10, 8, 8 Incline dumbbell press
2 Sets of 10, 8 Weighted Dips
3 Sets of 12, 8, 8 Skullcrusher
2 Sets of 10, 8 Overhead Tricep Extension

Back / Bicep Days:

1 Set of warm-up on pull-ups followed by 3 sets of 12, 8, 7 lat pull-down
3 Sets of 12, 8, 8 low row
3 Sets of 12, 8, 8 high row
2 Sets of 8, 6 Barbell pullovers
3 Sets of 12, 8, 6 Deadlifts
2 Sets of Alternating Dumbbell Curls

Shoulder / Traps Days:

1 Set of warm-up on Dumbbell Military Presses followed by 3 Sets of 12, 8, 8 Barbell Military Presses
3 Sets of 12, 8, 8 Dumbbell lateral raises
3 Sets of 12, 8 ,8 Dumbbell front raises
3 Sets of 12, 8, 8 Posterior Flies (Machine or dumbbells)
2 Sets of 10, 8 Dumbbell Arnold Presses
3 Sets of 12, 8, 8 Heavy dumbbell Shrugs
2 Sets of 12, 8 Heavy Behind the back barbell shrugs

Looks good for cutting?

That should be fine. The diet is certainly key. Also, ending your workout with around 30 minutes of HIIT cardio would be excellent.

Supersets are like this

Exercise 1 - 12 reps
[immediately without taking a break between reps/sets]
Exercise 2 - 12 reps
[rest briefly and start from exercise 1 again]


Each of these is ONE superset.

Yea that's my cutting macros, but I'm on a deficit. Generally different people would respond differently to different macro percentages right? So I would have to experiment? But the one you provided (i.e. 35/35/30) is in general works well for most ppl?

Ideally, I wanna look like you in your dp while on a bulk, i.e. definition still visible. What else would I need to consider? So I will work with 35/35/30 for now? Should I immediately add 500 to maintenance or slowly and gradually add calories, i.e. 200 calorie first week 300 calorie 2nd week etc. I wanna build solid muscle while minimizing fat.

Is this % also in P/C/F respectively?

This post was edited by TempoONE on Oct 23 2013 01:37pm

Hey Raynor,

I'm looking for some help on cutting with both nutrition and exercise plan.
I have gone up QUITE a bit in BF % in the past year as a result of a sedentary job, partying and not exercising much.
I'm not bodybuilding but I do have a high level of seriousness towards working towards this goal.

My current stats are: 23 yo male, 6'2", 232lbs

I did a digital reading at the gym with that handheld electric body fat measuring tool and it came up at around 22%.
Highest I have ever been at by far, and same with body weight.

I won't use supplements, not something I would like to shell out for. I have a gym membership I just recently got.

For the nutrition plan I won't need the exact food recommendations yet but rather in just the macro form.
Also how can I effectively set up my own food choices to the macros recommended, eg go to the store first and write down the nutritional info first and then devise nutrition plan?
For the exercise plan, let me know what I have to do.

If you need more info, let me know.

Cheers

This post was edited by Darkblue on Oct 23 2013 06:42pm

Yes, it would be P/C/F.

As far as macro response, generally speaking, lowering the carbs is always the best choice in terms of macro reduction, as reduction of insulin response can only help fat loss, rather than hurt it.

Lower carbs also means lower muscle glycogen, which means less immediate strength - although this isn't an issue I'd worry about during cutting.


As far as bulking goes, 40/40/20 is typically the golden rule, although 40/30/30 is certainly a bit "cleaner" or even 35/30/35.


Note: macros are in terms of calories per gram, not grams.

IE: 40% of calories from protein, 40% of calories from carbs, and 20% of calories from fats.


Remember, carbs/protein = 4 cal per gram ---- and fats = 9 cal per gram



edit: for bulking, you can certainly add the 500 cals right off the bat, no reason to gradually increase.

This post was edited by SKCRaynor on Oct 23 2013 10:32pm

Hey there.

Assuming you really want to lose the maximum amount of fat, please refer to the following:


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=335587138
Fat loss 15 tips


and now, as far as diets go:


You have 2 paths you can do, simple caloric deficit with reduced carbs, or a full no-carb ketosis diet.

FIRST, calculate your BMR (google this).

The difference is as follows:


1. Traditional caloric deficit is around 500 less than maintenance for you. First after calculating your BMR, reduce your calories by 500, and then add exercise on top of that.

2. No-Carb Ketosis is as follows:


http://forums.d2jsp.org/topic.php?t=21269614&p=304616466
anabolic cutting diet (cyclical keto diet)


http://forums.d2jsp.org/topic.php?t=21269614&f=60&p=395333577
Keto Food List


http://forums.d2jsp.org/topic.php?t=21269614&f=60&p=410086673
Sample Keto Meals



The 2nd of the two plans is more efficient, but much harder to do.

hello raynar i wanted to see what your opinion on this topic is http://forums.d2jsp.org/topic.php?t=69057520&f=60&o=0

In the bold, do you mean to clarify that it's not 40 grams of P / 40 grams of C / 20 grams of F per day? If so, lmao obvsly =P

Also, where did you come up with these macros percentages? Years of testing and experience?

This post was edited by TempoONE on Oct 24 2013 03:41am

My opinion is the same as it always will be.

Scientifically proven studies, over the course of very long periods of time, with independent clinical research, are typically the best bets.

New studies, with limited long term data, and small control groups tend to be anecdotal at best.

What most people don't understand is that fad trends pop up every few years. They are immediately adapted, praised, and ultimately disproven, and abandoned.

I refuse to stand behind anything that falls under this category, no matter how much certain people claim that it is "superior." I believe strongly in the placebo effect, and will not simply jump on a bandwagon because a small percentage of users display rational results.

The keywords as mentioned above are long-term, clinical, independent, and scientifically proven.