Hi, Im 17 and Im going on a cutting diet. I need to get cut up for an event in about 8 weeks. My current BF% is 17-20. Im hoping to get around 10 in this time.

Ive decided that for cardio im gonna mix up HIIT w/ LISS in order to keep my self from getting bored. Should I perform both cardios on an empty stomach or does it matter? If i can't do them in the morning on a particular day, should I still do it? or is it useless?Also, should I perform cardio everyday?

I lift 3x a week alternating between upperbody and lowerbody workouts. At School, I have weight training class, in which I do super sets and lightweight/high reps to get my heart pumping about 4-5 x a week for 20 mins per session.

For my diet, I'm gonna have eat protein with every meal (5-6 meals a day) and a piece of fruit and possibly some veggies with each meal. Im only going to consume heavy carbs like oatmeal, brown rice and such after a workout. Fats will come primarily from fish oil tablets, olive oil, and almonds.

I would never do cardio everyday consistently through the year, but for 8 weeks, it's fine to do it 6-7x/week.

I would do LISS fasted and HIIT non-fasted. You can do HIIT fasted, you just risk the loss of some muscle.

When you lift, don't do light weight, high rep. Stick with weight that keeps you in the 6-12 rep range to failure on your working sets.

The rest sounds good. :tu:

I've been doing it 6-7 times per week for the past 2 months on SGX and it has got me very lean.

Hows Liss going for you Karate mate? ? ?

I would never do cardio everyday consistently through the year, but for 8 weeks, it's fine to do it 6-7x/week.

I would do LISS fasted and HIIT non-fasted. You can do HIIT fasted, you just risk the loss of some muscle.

When you lift, don't do light weight, high rep. Stick with weight that keeps you in the 6-12 rep range to failure on your working sets.

The rest sounds good. :tu:

hey, thanks for posting. Just wondering, During that 20 mins during my weight training class, how should ibest use my time. I can lift weghts like ive been doing for high reps and supersets for a cardio effect or should I just lift normally during that time. Also, they have one bike there, so i might be able to do cardio if no one is on it. However I wouldnt count on the second option.

You are doing cardio every day, so that takes care of your cardio. The weights are meant to build muscle, not lose it.

20 mins, 3x/week? That is tough. Do you have a full gym that you can do pretty much all exercises in?

Hows Liss going for you Karate mate? ? ?

Great so far. I've only done it 3 times, but I like it a lot. I read a book and hit the elliptical and the time has been flying. We'll see how well it works. :tucool:

You are doing cardio every day, so that takes care of your cardio. The weights are meant to build muscle, not lose it.

20 mins, 3x/week? That is tough. Do you have a full gym that you can do pretty much all exercises in?


I do go to a full gym, 3x a week and I alternate between lower body and upperbody workouts. I workout for about an hour per session.

However, at school I ALSO have weight training class and we have about 20 mins, 5 days a week. Im just not sure how to make best use of that 20 mins.

I do go to a full gym, 3x a week and I alternate between lower body and upperbody workouts. I workout for about an hour per session.

However, at school I ALSO have weight training class and we have about 20 mins, 5 days a week. Im just not sure how to make best use of that 20 mins.

Now you've got me confused. How many days/week can you lift weights and for how long? You don't really want to lift 2x/day.

Now you've got me confused. How many days/week can you lift weights and for how long? You don't really want to lift 2x/day.


lol im sorry for confusing you. Let me explain.

I go to a local gym on a normal basis. I go to this gym for 1 hour, 3 times a week and I alternate between uppertbody and lowerbody workouts. I.e. Day 1- upperbody, Day 2- lowerbody, Day 3-upperbody, day 4- lowerbody ....etc

During school, however, I have a weight training class. During this class I have about 20 mins to workout and I have this class 5 times a week. I'm simply trying to figure out how to best make use of this 20 mins.

I hope that clears things up.

And you're saying there's only a small chance you can do cardio during the gym class and you have to do weight training, which means you'd be lifting 2x/day on those days?

And you're saying there's only a small chance you can do cardio during the gym class and you have to do weight training, which means you'd be lifting 2x/day on those days?

Exactly

Hmm, that is a tough situation.

I am not sure what I would do, probably try one of these:

1) Lightweight, circuit training that is HIIT-like during gym and lift 3-4x/week normally at your gym.

2) Try your best to get on the bike and use that and do your lifting at your other gym.

Hmm, that is a tough situation.

I am not sure what I would do, probably try one of these:

1) Lightweight, circuit training that is HIIT-like during gym and lift 3-4x/week normally at your gym.

2) Try your best to get on the bike and use that and do your lifting at your other gym.


Alright thanks, i appreciate your input. You think my diet plan is okay?
5-6 meals; protein and fruit w/ each meal(and possibly veggie with each meal); except post workout ill have a more complex carb.

You'd be better off with complex carbs throughout the day and healthy fats as opposed to only fruit. Fruit is great, but I wouldn't have it every meal personally.

Try to get a good balance of healthy fats, complex carbs, fruit, veggies and protein.

Fresh fruit is very healthy, but you don't want to be feeding your body sugars (even healthy ones) all the time. Those "heavy carbs" you talked about are all very healthy, and also slower-digesting which helps to give you a more consistent blood sugar level. As a general rule, especially on a cutting diet, you want to be consuming lower-GI (slow-digesting, more complex) carbohydrates and less sugars, good or bad. I try to keep my sugar intake restricted to being near my weightlifting, and eat things like brown rice and vegetables the rest of the day.

As for weights, I suggest you follow the advice already stated in this thread, but additionally I think you should change your lifting schedule. If you're only going to work out three days a week, I suggest creating three distinct workouts.

I'm cutting right now and this is my lifting schedule (all done at night):

Monday: Chest, Upper Back, Lower Abs

Wednesday: Shoulders, Arms, Upper Abs

Friday: Lower Back, Legs, Lower Abs

I do 45 minutes of LISS cardio fasted every morning.

I can lift weghts like ive been doing for high reps and supersets for a cardio effect or should I just lift normally during that time. Also, they have one bike there, so i might be able to do cardio if no one is on it. However I wouldnt count on the second option.

There's a ton of weight based cardio you can do. Two light-ish dumbells and 20 minutes can get you some decent (and low impact) interval training.

I don't see 20 minutes of LISS being that big a help.