Yes that should be fine for cutting. Remember to do it 4-5 days a week for maximum effect.

Alright, i'm currently at 16% body fat, any possible estemation for how long it'd take to see visible results?

depends on a lot of things including diet, exercise routine (in its totality), supplementation, and of course how closely you follow the plan.

Rule of thumb....burning 500 cals a day more than you take in will leave you 1 lb of fat lighter per week.

Hey, so i have been doing what you have told me to do like with the push ups at about 60 each time, 8 times, for a total of about 480.

By the end of the day my arms arent that sore, so can i go even further? And should i do push ups every other day? If im trying to do 500 push ups +


Thanks you

This post was edited by magefight80 on Jul 24 2011 12:44am

Yes by all means do more. You can either add another set or two for a total of 9-10 sets a day, or just add some reps to each set to get up to the 500+ mark.

Also yes, you can do them every other day.

The famous dirty bulking, what's your views?

Hey Raynor,

Back/Bi's
Deadlift (5x) 16 /12/5-8
Assisted Chin Ups (4x) 14/8-10
Cable Rows (4x) 8-16
Hyperextension (2x) 10-20
Fat Gripped Olympic Bar Curls (4x) 8-12
Fat Gripped Seated Curls (3x) 8-12
Fat Gripped 21's (2x)
Reverse Curls (3x) 10-15

Hows my back/bi day?

Can you link me to EVERYTHING you got?

I generally say to stay away from it. Even hardgainers don't need true dirty bulking to gain mass. A considerable amount of fat will come with the muscle gains and this is a problem. I try to keep the bulking cycles as clean as possible - but that doesn't mean a little dirty eating here or there is an issue. I would say a good rule of thumb for a hardgainer would be no more than 15-20% dirty eating. For a regular gainer you are going to want no more than 5-10% maximum dirty. That means something like a dirty meal once every 3rd day or so maximum.

looks pretty solid