Cutting.

Atty

Golden Member
Aug 19, 2006
1,540
0
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For the next two months or so I want to start cutting down. Beyond lowering my weight and upping my reps (also, how many reps? 15? 20?) is there anything else I need to do as far as weights are concerned?

And then there is cardio, should I be doing cardio (30 minute jog/run each day at the end of my work out is my plan, good enough) each day? Should I up it a bit more?

I'm already working on my diet and have a set calorie limit per day, so thats no problem (unless you guys have any tips?).

I'm not looking to lose any certain amount of weight, I'm thinking 10-15lbs would be enough, but really I'm just looking to trim away the fat.

By the way: Current stats are 5'10/11 (somewhere in between?) 205lbs, 33'' waist.
 

RagingBITCH

Lifer
Sep 27, 2003
17,618
2
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Your diet is the most important thing. What you eat is key. There's a variety of different formulas that let's you calculate your daily calorie intake that's required to maintain your current weight. I'd suggest taking an average of a few of those, then cutting back 300-500 calories off that number as your target intake.

Eat clean, unprocessed food. Good ratio of protein to carbs. Fats are needed - it's not the devil as most people think. (You can't cut it out completely)

Cardio just accentuates the number of calories you burn in a day. Instead of just doing cardio to burn calories, set a goal so you have something to work towards. It helps mentally instead of saying "oh I just need to do 30 minutes of running today", you can say "I'm shooting for 4 miles on the treadmill this week, up it to 5 in two weeks, etc"
 

KoolDrew

Lifer
Jun 30, 2004
10,226
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Beyond lowering my weight and upping my reps (also, how many reps? 15? 20?)

I don't know where you heard this, but this is the opposite of what you want to do. Unless, of course, your goal is to lose LBM as well. All my recommendations are going to be based on the assumption you actually want to lose only fat. Training intensity should stay the same. Frequency and volume should be lowered, if anything. That depends on how your current routine looks like however. I prefer short full body workouts using a setxrep scheme of 3x5. It doesn't really matter that much though. Just make sure to keep frequency and volume at an acceptable level on a cut. On a cut, you're in a reduced energy state. The last thing you want to do is ADD to your workout. Just concentrate on keeping the weight on the bar the same. If you start losing a bunch of strength, make adjustments.

Doing high-rep work has it's place on a diet for glycogen depletion purposes, but if it's not paired with some sort of low-rep heavy work, it's a recipe for muscle loss.

And then there is cardio, should I be doing cardio (30 minute jog/run each day at the end of my work out is my plan, good enough) each day? Should I up it a bit more?

Do whatever you want. Like RagingBITCH said, cardio just adds to the calorie deficit. In reality, you don't need any cardio if your diet is spot on. However, it's still a good idea for other reasons and when you start getting to lower bodyfat levels it will help. Also, the more cardio you do, the more you're allowed to eat. The same goes for cardio as it does for weight training though, don't overdo it. Don't start adding a shit load of cardio to your workout just because you're cutting, gradually increase.

I'm already working on my diet and have a set calorie limit per day, so thats no problem (unless you guys have any tips?).

Set calories so you are losing between 1-1.5 lbs a week (losing more the first week is fine since a lot of it may be water weight), set protein to AT LEAST 1g per pound of bodyweight, 20-30% fat (or somewhere around there), and the rest carbs. Since you are at 205 now I'd probably start at around 2500 calories and go from there.