Cut Diet/Training

[barnzy7]

Thoughts and suggestions please.

Starting to cut for summer, this winter I gained around 10lbs naturally. I could probably stand to lose almost 10lb of body fat if I wanted to get to around 7-8%bf which would be ideal. I am around 13-14% right now.

Right now I am 182, 19yrs old training for 2yrs. Im going to post up my diet and training that I started today. The routine is new because I feel like I may need more rest than I was giving myself. So please feel free to comment on the routine or the diet.

DIET

Meal 1: 4 egg whites, 2 whole eggs, oatmeal

Meal 2: Protein shake w/water

Meal 3: Salad w/vinegar and olive oil, grilled chicken

Gym

Meal 4: Protein shake w/water, fruit or chocolate milk

Meal 5: Grilled chicken, broccoli or salad

Meal 6 (Optional): Protein shake w/water or grilled chicken

(All of the chicken meal can be substituted with fish)

TRAINING

Day 1:Chest/light tri(15min HIT PWO)

Day 2 :Abs/Calves/Forearms/60min cardio

Day 3:Back/light bi(15min HIT PWO)

Day 4:Abs/Calves/Forearms/60min cardio

Day 5:Shoulders(15min HIT PWO)

Day 6:Abs/Forearms/60min cardio

Day 7:Legs(15min HIT PWO)

REPEAT

 

[barnzy7]

.

 

[bing19]

The diet looks great. But how come so much calf and forearm training?

 

[Ketnar]

I'd say maybe take out one of those day's of calf and forearm training and have one day of rest. You are separating each muscle category but a day of rest will always be good and can't hurt. Just make a point to get some extra cardio in that day.

 

[outlawtas]

2x a week is plenty for forearms/calves. Make sure your working them correctly - they can be difficult to develop the mind-muscle connection on, so really focus on that.

Besides that, diet and cario look pretty good. I always recommend cardio first thing AM for optimum results, but if you don't have equipment at home it can be hard. In any case, it's really a matter of caloric expenditure so as long as thats in check your okay.

 

[dedlift]

I would drop some of the abs/calve days for an arm day.

 

[BIGRK]

You wanna make your forearms grow the best thing is to just try and not use straps as much on heavy rows and pullups and other heavy compound lifts. Deads also are great to build up the forearms. I usually try and use chalk if your gym allows it man cause that can really help build up strength in the forearms.

 

[massive]

exactly - lify heavy and NO straps

Grip stength training is good aswell and will help you lift with out straps.

simple rack a bar and pick it up and hold for as long as you can. garantteed your forearms will be on fire.

do twice a wk. 3-4 sets

 

[Biggin]

Yeah, it works the shit out of ur forearms, like no other.