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NormalDude
01-20-2006, 02:34 PM
I am trying to drop fat. I am about 6 foot 255 and 30% bf ( i figure ) I am lifting 4 days a week and this is what my diet is consisting of. let me know what you guys think. I am hoping to readch my goal in 6 - 8 months

http://www.fitday.com/WebFit/PublicJournals.html?Owner=NormalDude

go to january 19th

Built
01-20-2006, 02:52 PM
Protein is fine

Increase fats to at least 90g I'd say (assuming you have about 180 lbs LBM)

Not sure what your maintenance cals were, but these look a little low.

NormalDude
01-20-2006, 03:03 PM
I knew Built would be the first, Thanks built. I didnt calculate my main cals, I forgot to add the almonds. I fixed it now

Built
01-20-2006, 03:06 PM
Looks good!

NormalDude
01-20-2006, 03:08 PM
I know heavy lifting is the way to go. If I am doing 4 excersizes per muscle group at 12 reps per set is that over doing it ?

Built
01-20-2006, 03:35 PM
Shorter sets.

Focus on not losing any muscle - 12 rep is more of a hypertrophy range.

I've found 5x5 to be helpful, particularly on the heavy compounds.

I dropped to 6 sets of 3 very heavy squats toward the end of my last cut.

Some reading for you:
http://www.t-nation.com/readTopic.do?id=459419
http://ruggedmag.com/index.php?type=Article&i=3&a=8

Spartacus
01-20-2006, 05:46 PM
low reps is hypertrophy range too

Built
01-20-2006, 11:07 PM
It is, on extra food.

In a caloric deficit, you simply don't have the energy to do the long sets.

Spartacus
01-21-2006, 05:50 PM
but the reason you do short sets is to preserve muscle, since you're too weak to lift emough weight.

Spartacus
01-21-2006, 05:53 PM
i'm not totally disagreeing with you, i just wanted to clarify. and i don't think its useful to think of 'hypertrophy range' or something when putting together a workout. you ARE trying to do 'hypertrophy' work when you're cutting, since the best thing to gain muscle when in caloric surplus is the best thing to retain muscle whne cutting.

Built
01-21-2006, 08:29 PM
Spartacus, you raise an interesting point, and you're right - in a caloric surplus, ANY rep range is going to induce hypertrophy. I probably should have said "so-called hypertrophy range". Ultimage, tonnage increases if you can lift the weight in 3 sets of 12 as opposed to 5 sets of 5. Hence the jargon.

That aside, the bigger deal on a cut isn't muscle-gain, but muscle-retention. For that, you need to lift heavy stuff. You don't need to lift it over and over and over again, but you'll do more to convince your body that it needs to keep the muscle around if you lift heavy and short than if you lift a little less heavy, and long. And those are basically your two choices on a cut, since you simply do NOT have the energy to lift heavy and long.

Make better sense?

Oh, and I just found this article by Kelly Baggett when double-checking what I meant by "tonnage": http://www.bodybuilding.com/fun/kelly6.htm

Spartacus
01-21-2006, 11:29 PM
well, you ALWAYS want to be lifting heavy weights. the heavier you lift, the better. but we can't always lift at maximum if you want to have your lifts be increasing. basically, i don't think its usually a good idea to change your workout based on what your diet is doing, other than reducing volume when you're dieting.