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  1. #1
    Registered User Ajbon1's Avatar
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    2 month cut progress/ advice, BF%? comments please

    I've been cutting for just about 2 months now. Im down about 30 lbs now and still have more fat to lose. My routine has been this.

    gym 6 days a week. cardio 6 days. strength training on 4 of those days. I split up the cardio from the strength because im lucky enough to have a gym at work that i do 45 min cardio on my lunch break at 12 pm and on sat and sun i do cardio first thing in the AM at my gym. and my strength training i do at night at my gym at about 10 pm. i usually come home from work at 5 and eat dinner. and like 2 hours later ill nap for an hour or so to get some rest before the strength training. so my week looks like this.

    sun-cardio
    mon-cardio/strength
    tues-cardio/strength
    weds-off
    thurs-cardio/strength
    friday-cardio/strength
    sat-cardio

    I haven't been going too heavy on the strength training since my main goal was cutting. still keeping it intense, i'd do medium weight and more reps.

    my question right now is this...I have lost about 30 lbs and still have to lose more fat, BUT i want to know if i should continue cutting the same or If i should lift heavy now while still keeping the cardio in my routine and continue to cut the rest of the extra body fat down while hardening/building up a bit. Not sure what is best.. I am still on a strict diet that i plan to continue as of right now....advice is VERY appreciated guys.. thanks in advance.

    heres a couple pics to show where im at/was

    My body likes to store most of the fat on my back. looks ok while flexed but like a blob when relaxed, hate it but i understand that fat loss comes from all over but its coming off the front much faster than the back lol. any tips for this??

    WAS (all pics same day)





    NOW (all pics same day)




    Last edited by Ajbon1; 03-17-2009 at 11:23 PM.
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  2. #2
    Registered User paul_84's Avatar
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    Thumbs up

    good job on the cut what's your strength training program like
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    Registered User Ajbon1's Avatar
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    Originally Posted by paul_84 View Post
    good job on the cut what's your strength training program like
    Thanks, i mix it up but for the most part because i dont train legs that much because my legs are Lean, solid and large. so i can usually do another chest or back day which i need more work on. its like this with usually around 5 sets per exercise starting light and increasing weight 3 times then another light set. Reps usually go somthing like 17, 15, 12, 10, 10.... 5-10 mins abs every other day after my main training muscles. Its been what works for me.

    Mon- Chest/triceps

    Tues- Back/Bi

    Wed- Off

    Thurs- Shoulders/forearm OR Chest again with shoulders

    Fri- Legs/abs OR Back again



    My calf pics.

    Before


    After
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    Registered User GordonBrown's Avatar
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    Excellent work, whats your diet like? What do you think was the most important aspect of your cut that lost the fat?
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    Registered User Ajbon1's Avatar
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    Originally Posted by NightLight View Post
    great progress man, im in a similar situation, weight wise, as you.

    I have no idea on body fat, but for lifting weights, i really think you should
    lift heavy. The negatives of cutting tend to be loss of strength, and since
    you have conditioned your muscles for 2 months, i say lift hard, so you dont
    lose too much strength.

    Whats your diet like? Im assuming your getting in a good amount of protein?
    Thanks!, Yes Im on a strict diet. the foods i eat are usually

    Breakfast- Egg whites and turkey or oatmeal. with fruit on the side usually banana . by lunch its usually cardio time so ill have maybe a mini meal inbetween breakfast and lunch like a few pieces of beef jerky or some soy crisps, few pretzels. somthing light. ill have protien shake after cardio 50g (lunch). and between lunch and dinner ill have a mini meal maybe can of tuna plain or granola, some almonds. Dinner is usually meat and usually consists of either tuna, Turkey, Lean roast beef or chicken. always with veggi or baked beans. then im good till i hit the gym to do strength and have my 50g protien again post workout.

    This is the usual. Keep in mind small portions and no breads becasue i've been cutting. But even so, protien with every meal and veryy low fat. When i lift heavy it will be similar but just with more of the same foods.


    EDIT- OH and as far as drinking....WATER, WATER, WATER. lol and maybe a small glass of grape juice or apple juice with breakfast
    Last edited by Ajbon1; 03-18-2009 at 05:43 AM.
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    Registered User Ajbon1's Avatar
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    Originally Posted by GordonBrown View Post
    Excellent work, whats your diet like? What do you think was the most important aspect of your cut that lost the fat?
    Thank you!. Um I'd have to say for me personally its mostly diet. I'm a fat ass at heart lol i love to eat and A LOT. so it is hard for me at times but the pay off is always good. Cardio is also very important for me, but I NEED that super clean diet. I mean its really those 2 combine as far as losing the fat for me. I just replied to another question about my diet outline so take a look at that thats the basic of my eating.
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