I am going to start my cut this week or next and thought I would post my plan to make sure I have considered everything. My cuts in the past have always resulted in large muscle loss so I am determined to get it right this time.
Currently I workout two days a week Monday & Thursday doing a low volume full body routine (Hardgainer). I only do two days a week as I have SHIT recovery abilities, and after doing it for a while I really like how it fits into my lifestyle. The routine is:
2x6 Bench Press
2x8 Barbell Row
1x6 Overhead Press
1x15 Calve Raises
1x6 Bicep Curls
1x15 Weighted Situps
2x6 Incline Bench Press
2x8 Weighted Chinups
1x6 Overhead Press
1x6 Single Leg Calve Raises
1x6 Hammer Curls
1x6 Weighted Barbell Rollout
I am currently bulking on 3100 calories per day. I have slowly been increasing this over the last few months from 2500. I found my maintenance was around 2500-2700.
My plan is to take a week off and eat at 2600 calories. Then when I start lifting again I will only do deadlift every second week (replacing it with 2x6 Shrugs) to help with recovery time mainly for my lower back.
I will keep calories at 2600 and see what my weight does, and if it doesn't go down I will add in two half-hour cardio sessions a week (powerwalk or jog or barbell complexes or boxing). I will then drop to 2300 cals when needed.
I don't have too much fat to lose as doing a slow bulk over the last 8 or so months has really worked well to keep the fat off, so I don't think I will need to go below 2300 cals. Will go down to 2100 cals if it's called for though, and maybe 3 cardio sessions a week.
So my questions are:
- Any suggestions on improvements to my plan?
- Is it ok to take the first week off on reduced calories?
- Do my cardio options look ok? Last thing I want to do is screw my recovery
- Do the calorie drops look ok or should they be bigger/smaller?
- Also I have never maxed out my lifts, would doing this be ok during a cut? I'm thinking doing this is a week of less volume and going heavy so it probably wouldn't hurt