Alright Guys
First time poster here!!!

I’ve spent the last month researching the forums and getting as much info as I can to do a proper and effective cut.

I’m starting Monday the 11th July. I am currently 5’9 and 189lbs with approx 23% bf.

My goal is get down to a lean 175lbs and around 10-12% bf. by the end of August. Is this possible?

This is the diet I am planning on following:

5.30 2 hot rox

30 mins of MORNING CARDIO

6.30 1 scoop oats,2 scoops O.N. Whey,5g of glutamine+water in a blender
2 fish oil
1 multivitamin
1 vitamin C

9.30 Chicken breast+apple

12.30 chicken salad,1 fish oil+2 hot rox

3.30 2 scoops of O.N. whey in water

6.30 chicken/fish,green veg+1/2 cup of brown rice

WORKOUT

Post Workout : banana, 2 scoops O.N. whey


10.30 1 scoop O.N.whey, 1 scoop O.N. casein, semi skimmed milk+1 tablespoon of natural peanut butter

1-2 gallons of water per day aswell

My workout will be as follows:

Monday: LEGS
Smith Squat 3X10
Leg Press 3X10
Leg Extension 3X10
Leg Curl 3X10

Tuesday: CHEST
Flat Bench Press 3X10
Flat Dumbell Flyes 3X10
Incline Bench Press 3X10
Incline Flyes 3X10

Wednesday: SHOULDERS
Front lateral raises 3X10
Side lateral raises 3X10
Barbell shoulder press 3X10
Upright row 3X10

Thursday: BACK
Narrow grip lat pulldown 3X10
Wide grip lat pulldown 3X10
Bent over row 3X10
Shrugs 3X10
Deadlift 3X10

Friday: ARMS

BICEPS
Barbell Ez Curl 3X10
Reverse Curl 3X10
Preacher Curl 3X10
Hammer Curl 3X10

TRICEPS
Rope pressdown 3X10
Kickbacks 3X10
Skull Crushes 3X10

CARDIO: every day after weights for 30-45min on either treadmill, bike or cross trainer.

I plan on doing abs every 2nd day and as I underwent ACL reconstruction 6months ago I have to light workouts on the injured leg every 2nd day aswell.

Any Criticism/comments/advice would be greatly appreciated

Thanks
Shane

Alright Guys
First time poster here!!!

I’ve spent the last month researching the forums and getting as much info as I can to do a proper and effective cut.

I’m starting Monday the 11th July. I am currently 5’9 and 189lbs with approx 23% bf.

My goal is get down to a lean 175lbs and around 10-12% bf. by the end of August. Is this possible?

This is the diet I am planning on following:

5.30 2 hot rox

30 mins of MORNING CARDIO

6.30 1 scoop oats,2 scoops O.N. Whey,5g of glutamine+water in a blender
2 fish oil
1 multivitamin
1 vitamin C

9.30 Chicken breast+apple

12.30 chicken salad,1 fish oil+2 hot rox

3.30 2 scoops of O.N. whey in water

6.30 chicken/fish,green veg+1/2 cup of brown rice

WORKOUT

Post Workout : banana, 2 scoops O.N. whey


10.30 1 scoop O.N.whey, 1 scoop O.N. casein, semi skimmed milk+1 tablespoon of natural peanut butter

1-2 gallons of water per day aswell

My workout will be as follows:

Monday: LEGS
Smith Squat 3X10
Leg Press 3X10
Leg Extension 3X10
Leg Curl 3X10

Tuesday: CHEST
Flat Bench Press 3X10
Flat Dumbell Flyes 3X10
Incline Bench Press 3X10
Incline Flyes 3X10

Wednesday: SHOULDERS
Front lateral raises 3X10
Side lateral raises 3X10
Barbell shoulder press 3X10
Upright row 3X10

Thursday: BACK
Narrow grip lat pulldown 3X10
Wide grip lat pulldown 3X10
Bent over row 3X10
Shrugs 3X10
Deadlift 3X10

Friday: ARMS

BICEPS
Barbell Ez Curl 3X10
Reverse Curl 3X10
Preacher Curl 3X10
Hammer Curl 3X10

TRICEPS
Rope pressdown 3X10
Kickbacks 3X10
Skull Crushes 3X10

CARDIO: every day after weights for 30-45min on either treadmill, bike or cross trainer.

I plan on doing abs every 2nd day and as I underwent ACL reconstruction 6months ago I have to light workouts on the injured leg every 2nd day aswell.

Any Criticism/comments/advice would be greatly appreciated

Thanks
Shane

this doesn't look too bad, as long as you really want to split your workout into so many parts... although I would drop the second cardio... dont' start with double cardio you don't need it yet... wait to see what the diet, lifting and morning cardio does for you... I'd also suggest doing HIIT style cardio at least three day's a week for only 20 minutes (although you didn't say what type of cardio you were going to do for 30 minutes... if it's already HIIT I'd just drop it down to 20 minutes instead of 30) ;) save double cardio for when you hit a plateau ;)

do you know how many calories all that comes out too? how much is in a scoop of oatmeal? the diet doesn't look too bad though, you have good fats, veggies, protien, etc... although I know some people will come out and criticize your heavy use of protien powders... I personally have two shakes every day... three on workout days, so I don't see a problem with it

what is hot rox?

:gl:

thanks for the reply

The plan was moderate cardio in the morning, either a jog or cycle and then 30mins of HIIT on the elliptical machine.

Im doing so much cardio coz i really want to see my abs by the end of august.

A scoop of oats is approximately 30g which i throw into a coffee blnder+add to my protein shake.

Hot rox are a fat burner like lipo 6 or hydroxycut

to be honest, im not count my calories exactly. I just want to eat as clean as i possibly can with unprocesses foods apart from the protein shakes

[SIZE=2]I’m starting Monday the 11th July. I am currently 5’9 and 189lbs with approx 23% bf.

My goal is get down to a lean 175lbs and around 10-12% bf. by the end of August. Is this possible?


No, that is not possible. To be at 12% and 175lbs, you would have to put on 10lbs of mass while dropping a TON of fat. If your outlook were a year, I would say yes, but you couldn't do this naturally in a couple months.

Get your diet in order, and lose some fat, and maybe you can gain a pound or two if you're new to lifting.

I don't like your routine- check out this program:

Waterbury Summer Project (http://www.t-nation.com/readTopic.do?id=1140463)

I agree with Tennisball, not enough time to gain all that lean mass and lose 13% BF. I think you could def get to your goal of 10- 12% BF by August, but you will likely weigh less than 175lbs, unless you are a genetic freak or on steroids.