PSA: Carb. Up. Before. The. Big. Cut.

[Bulldog13]

That's how I am going to rationalize tonight's excess .

Anyone else almost as excited about cutting for the summer starting January 2 as New Year's??

Here's a pic of my freezer (FoodLion chicken cutlets 1.99/lb this week). I am going to buy a third row of them as soon as me and the goons devour the pizza bites tonight, currently residing there (not shown).

And some delicious marinating New York Strips for Friday nights.....yum.

The freezer door is full of microwaveable greebeans. FULL.

 

[Kaido]

I was disappointed when I came back from vacation Wednesday to find that I had lost 7 pounds. I spent a week and a half doing nothing but eating Carl's Junior for 8 days straight (no joke) and an entire gift box of baked goods that included everything from cupcakes to sugar cookies. I have no idea how it happened, but I'll sign up for the Christmas diet anytime :awe:

 

[calvinbiss]

I need more chicken.

 

[Bulldog13]

Week 1 Results are here:

January 3-: 283
January 10: 274

Granted, most of this is water weight, but not bad for week 1's results. I really wish it came off as easy on week 10 as it does on week 1. I am following a modified Paleo, to include protein shakes (some dairy). 2 morning HIIT sessions (10 min after 3 min warmup), 2 noon cardio sessions (22 min jogging @ 5.0), 3 noon weightlifting sessions (German Volume Training).

Goals for this week are to get 5 am HIIT in at least 3 times, preferably 4. And too not blow the diet on the weekend.

 

[KoolDrew]

You're following a german volume training protocol while dieting? On top of 4 HIIT sessions? I really hope you're joking.

 

[Bulldog13]

You're following a german volume training protocol while dieting? On top of 4 HIIT sessions? I really hope you're joking.

Why's that ?

 

[KoolDrew]

When you're in a calorie deficit, recovery suffers. Thus your training should reflect that. Doing very high volume + lots of high intensity cardio is a horrible idea while in a deficit. Also, the high volume metabolic work isn't doing anything more than depleting glycogen stores, which may help fat oxidation, but won't do anything for maintaining muscle mass on its own.

Hell, even in a calorie surplus GVT is overkill. All you might achieve by following such a protocol is a short term increase in glycogen stores. A bit of metabolic work can definitely be useful, but only after the heavier stuff, not used exclusively.

 

[Bulldog13]

So what workout routine would you recommend instead of GVT? This is my 6th week of it, so I'll be changing to a new routine next week.

I like the HIIT b/c it aids in fat loss, and I like the jogging because it's good for my cardiovascular system.

I am not concerned with gaining any muscle, only concerned with dropping fat.

 

[saratoga172]

I was disappointed when I came back from vacation Wednesday to find that I had lost 7 pounds. I spent a week and a half doing nothing but eating Carl's Junior for 8 days straight (no joke) and an entire gift box of baked goods that included everything from cupcakes to sugar cookies. I have no idea how it happened, but I'll sign up for the Christmas diet anytime :awe:

Lol I'm the exact same way

 

[saratoga172]

So what workout routine would you recommend instead of GVT? This is my 6th week of it, so I'll be changing to a new routine next week.

I like the HIIT b/c it aids in fat loss, and I like the jogging because it's good for my cardiovascular system.

I am not concerned with gaining any muscle, only concerned with dropping fat.

Do exercises more tailored for muscular endurance. It'll give you that harder more firm look in your muscles. For me this consists of borderline overtraining. Quick intervals are key. Intensity. Go from one exercise to the next with no rest, doing just one set each. Then repeat.

 

[KoolDrew]

So what workout routine would you recommend instead of GVT? This is my 6th week of it, so I'll be changing to a new routine next week.

I like the HIIT b/c it aids in fat loss, and I like the jogging because it's good for my cardiovascular system.

I am not concerned with gaining any muscle, only concerned with dropping fat.

Any workout that will work for building muscle will also work for maintaining muscle while dieting. The only difference is the frequency and/or volume (NOT intensity) would be reduced. For example, if I were doing an upper/lower split with 4 sets of 6-8 I would probably lower it to 2x6-8, and maybe one set of higher rep metabolic work (8-12 reps). Or if I were doing 5x5, I'd probably lower it to 3x5. Whatever you do, don't lower intensity (weight on the bar).

Also, HIIT is fine and definitely does have benefits when it comes to fat loss. However, it can be overdone and this should be kept in mind. Keep HIIT to 2 (maybe 3 if leg training is cut back) sessions, and use steady state for the other cardio sessions.

Do exercises more tailored for muscular endurance. It'll give you that harder more firm look in your muscles. For me this consists of borderline overtraining. Quick intervals are key. Intensity. Go from one exercise to the next with no rest, doing just one set each. Then repeat.

And ignore this advice.

 

[saratoga172]

Any workout that will work for building muscle will also work for maintaining muscle while dieting.

I agree.

And ignore this advice.

Lol. See I can input comments with no reason too. Do I win now?

 

[brikis98]

Do exercises more tailored for muscular endurance. It'll give you that harder more firm look in your muscles.

You may want to look at this chart which shows the effect of training with different rep ranges. "Muscular endurance" is trained using the 20+ rep range and the primary effects are improvements in capillarity, lactate generation, and pain tolerance. In the 15-20 range, you also get a lot of sarcoplasmic hypertrophy: this is the type of muscle growth that makes you look swollen but doesn't actually increase strength. In other words, training for muscular endurance has its uses - namely, for sports/activities that require muscular endurance - but it won't give you a "harder more firm look in your muscles".

The only thing that will do that is losing fat, which has much more to do with diet than training. If you lower your body fat percentage, your muscles will look "harder" and "more firm" whether you training with sets of 5 rep or 20; except that if you train with sets of 5, you'll be stronger and likely have more muscle mass.

For me this consists of borderline overtraining. Quick intervals are key. Intensity. Go from one exercise to the next with no rest, doing just one set each. Then repeat.

This is a decent way to build conditioning - especially effective when formalized into timed/measured workouts as in Crossfit - but doing only this is not optimal if your goal is strength/mass, and again, this will not make your muscles look "harder" or "more firm" than other types of training.

 

[CAW!]

Why are you starting your cut so early? Are you trying to lose a ton?

I'm not starting until March 1st or so

 

[Dutchys Fitness]

Agree with Kooldrew. High intensity stuff shouldn't be done anymore than twice a week and you also want to be keeping the rep range low while keeping the load up. No need to over complicate things

 

[Bulldog13]

Week 1 Results are here:

January 3-: 283
January 10: 274

Granted, most of this is water weight, but not bad for week 1's results. I really wish it came off as easy on week 10 as it does on week 1. I am following a modified Paleo, to include protein shakes (some dairy). 2 morning HIIT sessions (10 min after 3 min warmup), 2 noon cardio sessions (22 min jogging @ 5.0), 3 noon weightlifting sessions (German Volume Training).

Goals for this week are to get 5 am HIIT in at least 3 times, preferably 4. And too not blow the diet on the weekend.

271.5 this morning. I was hoping to break 270, but no dice. I attribute this to drinking Friday night and going home for the weekend. Instead of eating my strict diet of chicken / veggies I had more "fatty" low carb meals than I was used to + chilli (no rice, but lots of beans...).

I am taking the advice in this thread and dropping HIIT to 2x during the week and 1x on the weekend. I am also dropping the GVT, and replacing with "Positions of Flexion". This weekend will be hard diet wise as I am heading out of state for a friend's 30th, but intend on loading his fridge up with rotisserie chickens and green beans =).

 

[KoolDrew]

I said GVT was too much volume for a cut, so instead you do a routine that has you doing 14 different movements in a single workout? You don't see a problem here? It's no different; it's just metabolic training. Go to the gym, lift heavy for a few sets and call it a day. Stop fucking around with retarded workout routines.

 

[Bulldog13]

Drew,

I have trouble dropping below the 8 rep range nowadays. I have a torn pec, shoulders & knees that twinge, pop, and crack if I go too heavy.

I operate best with a strictly defined routine. I hate going to the gym without a clearly defined goal. Otherwise, I flounder.

I believe it is a bit presumptuous to accuse these various routines of being retarded.

Thanks for your input!

 

[KoolDrew]

Where did I say you have to drop below 8 reps or go to the gym without a defined goal? I just have a problem with you doing a ridiculous amount of volume, which isn't helping you at all, especially in a deficit. To be fair, it's much better than GVT and doesn't look too bad since each exercise is only 1-2 sets, but still on the high side as far as volume is concerned, as well as frequency. You end up doing each workout 2x a week, but there is definitely some overlap between Workout A and B, so biceps, triceps, and shoulders end up getting hit every single workout.

 

[Bulldog13]

1/31: 267 at today's weigh in. No weigh in last week because I was out of state and was off diet for a big chunk of the weekend. It did not effect me as adversely as I expected, apparently.

New mini goal is to break 265 through this week, which I think will be doable. Next big goal is 250. I can't wait until I am below 250.

 

[Bulldog13]

Edit: What is everyone's thoughts on cheat days? I was thinking about throwing in a Friday night / Saturday cheat combo once a month?

 

[KoolDrew]

Edit: What is everyone's thoughts on cheat days? I was thinking about throwing in a Friday night / Saturday cheat combo once a month?

Once a month shouldn't be too often to really adversely effect anything and will provide psychological benefits. Just don't go completely overboard.

 

[Bulldog13]

Once a month shouldn't be too often to really adversely effect anything and will provide psychological benefits. Just don't go completely overboard.

Would you define a pound of low carb pasta, a pound of lean ground beef, a jar of sauce, and a half gallon of milk as overboard? Assuming I ate that Friday night and didn't cheat on Saturday?

 

[Zivic]

Would you define a pound of low carb pasta, a pound of lean ground beef, a jar of sauce, and a half gallon of milk as overboard? Assuming I ate that Friday night and didn't cheat on Saturday?

I would consider that over doing it. I consider cheat days, days that you would eat "normal" food, but not in excess. For example -> a hamburger from a fast food joint, a normal serving of pasta, a candy bar, maybe a regular milk shake or bowl of ice cream....

a lb of pasta, lb of beef, an entire jar of sauce and a half gallon of milk is excessive no matter how you slice it.

I am in the process of cutting right now, about 4 wks in, and down about 18 lbs. scale hasn't moved in 5 days now.... this is the most trying time for me. It's easy to stay motivated when you see the numbers drop, but harder to stay focused when they are staying stagnant.

It definitely goes on easier than it comes off. My lifts are holding pretty well, well everything except for my flat bench. I am doing all I can to lift heavy, some days are easier than others.

Good luck Bulldog, I know it is challenging

 

[Zivic]

Drew,

I have trouble dropping below the 8 rep range nowadays. I have a torn pec, shoulders & knees that twinge, pop, and crack if I go too heavy.

I operate best with a strictly defined routine. I hate going to the gym without a clearly defined goal. Otherwise, I flounder.

I believe it is a bit presumptuous to accuse these various routines of being retarded.

Thanks for your input!

I find increasing the reps is harder on my joints than increasing the weight. everyone is different, but I live by the philosophy of the heavier the weight the better....