Please help with phase 4; cutting

[mkruzel88]

Yes, I searched and read the previous posts on cutting. There was some good info as usual but I need a little more.

I feel I've done Ok with this muscle building. I started light, used good form, added sets and weight, gradually worked my way up, trying to add bulk(yes, lean muscle, mostly). Soon it will be time to cut a little fat. Beach season is fast approaching.

Maybe I'd like to take my shirt off and enjoy a little sun at a 4th of July cookout. That gives me 15-16 weeks. I'm wondering how much more time gaining muscle and how much of that time I may need to cut the small amount of fat I've gained.
I'd love a good workout plan for a cutting phase. I know to lift lighter and more reps but specifics would help. 30 -60 minutes running, how many days a week? Diet help would be great also. I don't measure body fat %, I don't count calories, or protein intake. I judge this stuff by how I feel, how I look, and what the scale tells me.

So here's some info for you. Please give any advice as it's greatly appreciated.

Male 31 years
5'7"
hopefully 170 lbs within the next week. 168 last I checked. ( I haven't gotten nearly as big as I would have liked. But I weighed 142 last year so it's a start)

Todays exercise:

all with 1 warmup 8 reps and 3 working sets 4-6 reps
(I don't know what % of 1 rep max. As much as can lift this many times)

Single leg press
single leg curl superset with leg extension
hip flexor exercise
reverse calf raise superset with calf press
ab work

Food:

8AM Glass OJ
9AM Bowl oatmeal
10:30 bananna
12pm sandwich with meat cheese let. tom., handful chips (low sodium or
low fat), apple, strawberries
3pm crackers and peanutbutter
4pm apple
5pm 31G whey protien drink

5:15 - 6:45 exercise, gym, fitness center, workout, I guess "liftin" sounds coolest

7pm Bananna, Cereal bar (natural style), 31G whey protien drink
8pm large plate 1/3 meat, 1/3 carb, 1/3 vegetable
9-11 1 serving dark chocklate, couple handfuls peanuts, walnuts, seeds

Water all day, all night


So thats basically it. I know it's a broad question but please tear apart my diet and exercse habits. I need the help.

Oh, and if you missed the question in all that stuff. What should I do for my cutting phase before the summer as far as, exercise, diet, and when to begin it?

Thanks alot

Mike

[Adonis]

Your diet is balls.

You need to eat complete protein with each meal. You need to eat more fruit and more vegetables. See the nutrition section, and the article called " 7 highly effective habits..." That should correct the diet.

As far as your workout, try and figure out how many calories you need in a day. Next find out how many you are getting. Next make them even, by eating less, or burning off more calories doing cardio.

[mkruzel88]

I'm guessing by "balls" you mean my diet sucks or needs alot of work. After I wrote my diet down in this thread and looked at it, I thought it looked like I wasn't eating enough. It's funny. A year ago I was eating half as much, no fruit or vegtables at all, mostly fast food. So I almost thought I was doing good. Anyway, I checked out effective eating habits article and I'm sure there's more where that came from that I can search for to help with a diet plan.

Thanks for the help

Mike

[eqpfunk]

While your diet is healthier than the average fat ass american, it does need serious work for bodybuilding. Listen to Adonis. You need to incorporate protein (and lots if it BTW) with every meal. The absolute minimum amount should be 1gram/lb of bodyweight a day. So for you that would be 170 g. Also avoid evening carbs, EXCEPT after workouts where you should be taking in low gylcemic carbs along with a good amount of protein.

[mkruzel88]

I found "the pound each week diet" that Adonis posted last year. This may be good until I get to cuttting. More my style with no calorie counting. It doesnt really seem to stress eating healty though. Very similar to my deit when I started working out. Eat everything all day long. It may be a little high in fat.

[mkruzel88]

Any suggestons on how to get more protien? I east meat at lunch and dinner and drink shakes. Do I need eggs every morning?

[ShutUpNLift]

Pertaining to cutting going lighter weights at higher repitions does not allow the fibers to cut. It sends the body into more of an aerobic style workout rather than musscle building. Pertaining to cutting the only way to physiclly cut in definition is to cut the fat. Agreeing with the protein theory is very true including the formula of 1 gram to every one pound of body weight. Also include 1 ounce of water to every two pounds of body weight. Your plan should go down something like this meals. High protein diet 150-200 grams, complex carbs, 80-100 ounces of water daily. Workout should consist of high aerobic style Cardio is good for about 30-40 mins at a time. Continue your workout regiment do not be concern about low weight high reps. Use good weight and just work at a fast pace keep your heart rate in a fat burn throughout the whole routine. Mainly diet though 70% of the way you are going to lower your BF% is at home not the gym. Also try jumping rope great cardio burn as well. Good Luck.

Shut Up N Lift