cutting advice

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nordic_aloha

Bluelighter
Joined
May 6, 2009
Messages
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I have been training for almost three years now. I have ran a superdrol clone by its self in the past called masterdrol, with nolva as pct. The results were ok but I am trying to keep my AAS usage to a minimum. I have been making pretty consistent gains over the last couple years. My diet has been a little inconsistent at times and dirty occasionally as well. I have always made it my goal to nothing but gaining muscle, therefore I have not put too much emphasis on making my diet super clean, although I do stick to a better diet than most. Well, I started off at 215lbs 2 years ago, I now weigh in at 275lbs. I am 6'3" and a lot of my gains have been muscle, I have a pretty solid, strong physique, but my bodyfat is starting to really poke through as well. So, I am just looking for advice on how to cut down the bodyfat naturally without losing muscle. I am not going to be taking any stimulants or AAS unless they are over the counter, so that is out of the question I am on probation. What I do want to know is how I should change my workout scheme and diet. I currently lift 3-4 days a week. I do the simple arms & chest, back & shoulders, and legs routine. MY reps are usually broken down where i do 4 sets using a 12-10-8-6 respittion technique, adding weight each time. Some of my exercises are different, but this is the general routine I do. I was wondering if I should be changing the repititions or sets. Also, for my diet I hear that when you cut, you must eat more protien than ever and cut down on carbs by only eating nothing but complex carbs, is there anything else I should know? Thanks for any help guys, my weight is getting a little bit out of hand and my blood pressure has gone up !
 
Oh sorry I also forgot to mention that I do cardio about every three days. Usually a half hour jog. Should I be upping this, or is it damaging to the gains I have already.
 
early morning cardio on empty stomach....moderate intensity for 45 minutes EVERY DAY.
 
For your lifting you could try running higher rep ranges (12-12-12-12 say) and drop the rest time between sets. You could try doing supersets (2 exercises back to back without rest) or do a basic bodyweight exercise between sets (push-ups, calf raises, crunches).

Yeah the diet thing sounds about right- make sure you get enough healthy fats and cut out all sugars (apart from perhaps post-workout). Make sure that your calories are lower than previously (ie don't push your protein too high).

As for supplements straight caffiene can work wonders- build up to 600mg/ED. I like an ALA/ALCAR combo but some people don't find any benefit from it.
 
you need way more cardio. As parooler said, you're doing less that 10% of the amount you should. Take BCAAs before cardio to minimize muscle loss. Once your body becomes conditioned to cardio it will toughen up and you will no longer lose muscle from cardio.
 
Thanks for the info guys. I stuck to my plan and your advice and just in this little amount of
time I have lost stomache fat, 10 lbs. I quit eating salt, and any form of simple carbs and the

weight has melted off of me. I am not running to the bathroom 5 times a night any more

either lol, I think that was because of the amount of salt I was eating. I live in Hawaii

therefore all the food is asian style, I ate way too much shoyu sauce on my rice. I have

upped my cardio although i cant do it very often in the am, only on my weekends since I

already get up at 3:45 am for work!! I do try to place my biggest eating gap right before

my cardio though. I have a tall build with skinny forearms and legs, but a large broad chest.

Almost all my fat is gained on my lower abdomen and love handles. I gain muscle easily on

my chest and shoulders, hardest on my legs and forarms. The problem I am having is that I

have lower back pain that comes much worse if I do sit ups. So catching my abs and love

handles becomes a problem. Any advice on that?
 
make sure you keep that heart rate in the right ranges, you aren't aiming for the next usain bolt - you're making your body shed fat. best of luck bro!!
 
I have also found another good way. Deadlifts. I have always been lacking with

my deadlift routine because of my back pain. I know that deadlifts are one of

key lifts needed to attain your goals, but for some damn reason no matter how

much I tried, I couldnt get my form proper enough and I caused myself pain
'
to the point where I would give up.This has gone on for two years.

I gave the deadlifts one last try a week

ago and I finally realized that I was over-correcting my form by arching my

back inward too much . I was so scared of letting my back slump that I was

arching it to far in. I did them after that with little pain in the back. I have done

a deadlift routine twice this week and I feel great. These lifts help you shed

weight and tone you up very well. I can really feel it.
 
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