A cut program
Hey guys, i have been doing the bill starrs 5x5 program and its nearly over and im happy with the results so far.. On my first gym day in august i want to start my cut.. I weigh 220 pounds with 20% body fat.. I want to weigh around 198 pounds -192 with a body fat level of 11-15... I know to cut back on food and exercise blah blah.. but was wondering if there is any programs out there like a bill starrs for cutting lol a known program that works for a cut?? Your advice would be much appreciated!!
you could really just keep doing the 5x5 or whatever workout really. just my 2 cents; cut your breaks down in between sets (although if i remember correctly, bill starr calls for long breaks) to keep your heart rate up during your workout. do about 20-25 minutes of steady 150bmp (heart rate) cardio after three of the workouts. HIIT training on two days that arent lifting days. and the golden ticket...diet! keep that shiznit in check. MH reported that scientists attribute 75% of weight loss (cutting here) to the DIET in people who both diet and exercise
It was my understanding that doing cardio following a lifting session would hurt the session more than benefit, is this not the case?
the program i'm on doesnt advise against it...any thoughts guys?
When cutting there are two perfect times for doing cardio, at morning on an empty stomach (you could have a protein shake just before you start) and right after a workout.
As for the routine itself, you don't need to change too much when cutting, just lower the volume a little, especially isolations, don't compromise compound lifts. Also reduce the rep scheme a little - there isn't much point training in the hypertrophy range when what you're trying to do is hold onto the muscle you have.
When training for hypertrophy I tend to stick to 8-12 reps for most muscles, and when cutting I drop to 5x5 for compounds and 6-8 for isolation exercises.
And like I said, I lower the volume by around 25%.
Edit, this advice isn't something I've read in a book, it's just personal experience. I did my first cut in the winter using the methods described and it worked wonders for me. I went from 24% body fat right down to 11% in five months. I lost 29 pounds of fat and only lost 3-4 pounds of muscle.
Everyone's different of course, but my cut was a great success.