chris0374
Fri, March 2nd, 2007, 07:55 PM
This is going to be long so I apologize in advance. I am skinny fat. I have been "culking" as Hort puts it. It's basically slow cut/bulk. I've basically been doing about a month of bulk, two weeks of cut using carb cycling/weight training, and repeat. It's been working great. I have slowly gained lean body mass while keeping my body fat from going too high. Now, summer is approaching and while I realize I won't look ripped with my current situation, I would like to look at least lean, around 10% body fat. According to my plan, I would be at around 162 lbs at around 15% body fat in around 2-3 weeks. After I reach 162lbs, I'm going to take a break from lifting for about a week, and then jump into a cut. Why plan this early for a cut? I don't know. I just like to plan things out carefully before starting it. This cut will last exactly 8 weeks. No more, no less. I have my nutrition, supplements, and cardio figured out.
For nutrition, I'm just going to follow the DietPower caloric budgets. I'm not going to shoot for any macros but just follow my usual ones. My usual is anywhere from 35-50% carb, 30-50% protein, and 20-30% fats. For the last 2-3 weeks of cut, I'm going to start cycling my carbs. 100g for low days for 3 days followed by one high carb day. Oh, and I'm also going to throw some random zig-zagging action for the calories to keep my metabolism from slowing down.
For supplements, I'm using Xtend, Hot-Rox-Extreme, Nitrean, Creatine, Casein protein, ZMA, and Multi. Xtend is for recovery and maintaining LBM. Hot-Rox is a fat burner. I'm not too sure whether fat burners work or not but I know that they suppress my appetite and helps in keeping LBM. Some will criticize but I'm serious about keeping the gains I have made. Nitrean and Creatine will come in as post workout. Casein protein will be before bed, and ZMA and Multi is self explanatory.
For cardio, I'm going to do fasted cardio almost daily. The reason why it's almost is because on the weekends, my gym doesn't open early enough for me to do cardio fasted. It's no big deal, it's only two days. As long as I do it, I don't think it'll make a huge difference. I'll start with 20minutes daily at first, increasing 5 minutes weekly until I reach 45minutes. Then I start cycling carbs as I stated before.
The problem I'm having is the weight training part. So far, I've been doing 3x a week of full body. But, I would like to give upper/lower split ago. I'm not too sure about this but I think splitting the body up will help me at least help me shape up some of my body parts, which'll look pretty good at a low body fat. I plan to do lift 4x a week. This is what I came up with.
Upper days
Bench Press
Incline Bench Press
DB Military Press
DB Bent-over Raises
Hammer Curls
Wide Grip Dips
Pull-ups
DB Bent-over Rows
Lower days
Squats
Deadlift
Lunges
Leg Press
Leg Curl
Seated Leg Curl
Standing Calf Raises
Abs
The sets/reps will be pyramid. First 10, Second 8, Third 6, with each set increasing weight by 10lbs. Only thing concern is that I think this many exercises might be too much.
Any help is appreciated!
For nutrition, I'm just going to follow the DietPower caloric budgets. I'm not going to shoot for any macros but just follow my usual ones. My usual is anywhere from 35-50% carb, 30-50% protein, and 20-30% fats. For the last 2-3 weeks of cut, I'm going to start cycling my carbs. 100g for low days for 3 days followed by one high carb day. Oh, and I'm also going to throw some random zig-zagging action for the calories to keep my metabolism from slowing down.
For supplements, I'm using Xtend, Hot-Rox-Extreme, Nitrean, Creatine, Casein protein, ZMA, and Multi. Xtend is for recovery and maintaining LBM. Hot-Rox is a fat burner. I'm not too sure whether fat burners work or not but I know that they suppress my appetite and helps in keeping LBM. Some will criticize but I'm serious about keeping the gains I have made. Nitrean and Creatine will come in as post workout. Casein protein will be before bed, and ZMA and Multi is self explanatory.
For cardio, I'm going to do fasted cardio almost daily. The reason why it's almost is because on the weekends, my gym doesn't open early enough for me to do cardio fasted. It's no big deal, it's only two days. As long as I do it, I don't think it'll make a huge difference. I'll start with 20minutes daily at first, increasing 5 minutes weekly until I reach 45minutes. Then I start cycling carbs as I stated before.
The problem I'm having is the weight training part. So far, I've been doing 3x a week of full body. But, I would like to give upper/lower split ago. I'm not too sure about this but I think splitting the body up will help me at least help me shape up some of my body parts, which'll look pretty good at a low body fat. I plan to do lift 4x a week. This is what I came up with.
Upper days
Bench Press
Incline Bench Press
DB Military Press
DB Bent-over Raises
Hammer Curls
Wide Grip Dips
Pull-ups
DB Bent-over Rows
Lower days
Squats
Deadlift
Lunges
Leg Press
Leg Curl
Seated Leg Curl
Standing Calf Raises
Abs
The sets/reps will be pyramid. First 10, Second 8, Third 6, with each set increasing weight by 10lbs. Only thing concern is that I think this many exercises might be too much.
Any help is appreciated!