Author Topic: Cutting down to where?  (Read 8422 times)

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swans05

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Re: Cutting down to where?
« Reply #15 on: December 21, 2011, 06:48:32 pm »
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i thought you were moving to a cutting phase now...i altered my smolov when i did it...trained every 2nd day for a month and sort of worked up to the max wt for that week each time and got all the alotted sets/reps for each wt in before moving to the next week

entropy

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Re: Cutting down to where?
« Reply #16 on: December 21, 2011, 10:48:51 pm »
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Aim for a 20-25% caloric deficit which gives you 1-1.5lb/wk weight loss. Program wise if you want to try getting stronger as Lance suggests, maybe do a 5x5 program like madcow which gives slow steady progress over the duration of the diet.
Goals: Cutting to 6-8% bodyfat

Raptor

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Re: Cutting down to where?
« Reply #17 on: December 22, 2011, 04:37:45 am »
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I'll never do calorie calculations and all that. I'll just cut down sugars and do a bit more cardio. It should take care of itself from that point. Wherever I go from that, I go.

Raptor

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Re: Cutting down to where?
« Reply #18 on: December 27, 2011, 09:52:07 am »
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Well if today's workout was any indication, I will apparently lose a TON of strength in the process. My max seems to have shedded down to 135 kg from 150 in 2-3 days.

entropy

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Re: Cutting down to where?
« Reply #19 on: December 27, 2011, 11:50:48 am »
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What have you been doing so far?
Goals: Cutting to 6-8% bodyfat

Raptor

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Re: Cutting down to where?
« Reply #20 on: December 27, 2011, 11:54:47 am »
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Nothing. Stopped eating sugars, I was eating about 1000 kcal from sugars per day. Guess I needed those calories.

entropy

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Re: Cutting down to where?
« Reply #21 on: December 27, 2011, 12:02:10 pm »
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Yep. Even on the most hardcore of diets (eg RFL) you are allowed to take 30g of sugar around workouts. It may be you've cut too much calories than you should have. Might wanna post a quick summary of a typical day's of eating to see if other ppl can give you pointers. In general you want to reduce calories by 20-25%, keep protein intake high, reduce fat intake as much as possible, and eat carbs before and and after workouts - cutting them down too - but not too low (100g a day is as low as you should go if you're avoiding ketosis).
Goals: Cutting to 6-8% bodyfat

vag

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Re: Cutting down to where?
« Reply #22 on: December 27, 2011, 12:41:15 pm »
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ZOMG , it is not working , stop it right away!!! 15 kg max loss in 3 days , in 30 days you will be down to 0kg 1RM and then you will go negative!!!
OR , it could be just a bad day , maybe you were a bit sick and didn't know it , it could be million things.
My point raptor is that you should not worry about 1 bad training day , especially the 1st one after a drastic change on your long term steady diet.
Give yourself some time to adapt to the new plan, see how it goes ( weight , bf% , abs stength , rel strength ), reevaluate.
woot

Raptor

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Re: Cutting down to where?
« Reply #23 on: December 27, 2011, 01:39:09 pm »
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Well it's a weird happening, after 7 consecutive PRs... I mean I was squatting 137.5x5 3 days ago... so there's not enough time to lose muscle in that time span so it has to be lack of rest (slept bad this night) and probably lack of focus/hunger to train. But the bar really really felt SO heavy.

As far as eating goes, I ate what I'm always eating: in the morning two eggs with fried chicken legs/breast, at noon home cooked food (soup or rice or mashed potatoes with some meat) and at night other meats/salami/whatever.

The one thing I didn't do was train legs ever since last Tuesday so that's a BIG reason for this dropdown as I skipped my half squat day due to feeling tired and bad so... it's been a week ever since I squatted last.

EDIT:

Quote
I mean I was squatting 137.5x5 3 days ago

I guess it was actually 7 days ago so that makes a big difference.

Raptor

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Re: Cutting down to where?
« Reply #24 on: December 29, 2011, 10:35:00 am »
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Lance,

Any idea of how to incorporate one-leg box squats into this routine? I'd like to have an unilateral explosive exercise like the one-leg box squat daily. Maybe I could do a 2x(3x3) before my half squat 2x(3x3) in my speed days? Or even replace the half squats (I do half squats as speed squats) with one-leg box squats since I'm a one-leg jumper and I plan to remain a one-leg jumper?

LanceSTS

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Re: Cutting down to where?
« Reply #25 on: December 29, 2011, 12:20:13 pm »
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Lance,

Any idea of how to incorporate one-leg box squats into this routine? I'd like to have an unilateral explosive exercise like the one-leg box squat daily. Maybe I could do a 2x(3x3) before my half squat 2x(3x3) in my speed days? Or even replace the half squats (I do half squats as speed squats) with one-leg box squats since I'm a one-leg jumper and I plan to remain a one-leg jumper?

I would do the second option you listed there, one day of full squats, one day of slbs. Those two work really well together.
Relax.

Raptor

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Re: Cutting down to where?
« Reply #26 on: December 29, 2011, 05:17:22 pm »
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Thanks.

I think I'll do a cluster of 3 sets of 3 reps of one-leg box squats before my half squats. I don't want to eliminate the half squats for now.

Raptor

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Re: Cutting down to where?
« Reply #27 on: January 01, 2012, 01:04:43 pm »
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By the way - as far as exercising for fat loss goes, what would you recommend?

I was thinking of doing long distance running (2-3 km runs) after the strength work in the gym in my strength days, kb swings intervals the next day (speed day) and some interval sprints the other speed day (all these after the strength workouts).

But considering I'm doing the strength work at ~22 hours and finish at 23, I'm not crazy enough to start running at the middle of the night on the streets so I'll have to figure that one out. I might be forced to do only KB swings intervals at home for fat loss and don't do any running, or do the running before the strength work which would be weird.

LanceSTS

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Re: Cutting down to where?
« Reply #28 on: January 01, 2012, 04:50:57 pm »
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By the way - as far as exercising for fat loss goes, what would you recommend?

I was thinking of doing long distance running (2-3 km runs) after the strength work in the gym in my strength days, kb swings intervals the next day (speed day) and some interval sprints the other speed day (all these after the strength workouts).

But considering I'm doing the strength work at ~22 hours and finish at 23, I'm not crazy enough to start running at the middle of the night on the streets so I'll have to figure that one out. I might be forced to do only KB swings intervals at home for fat loss and don't do any running, or do the running before the strength work which would be weird.


 If you go with any lsd type of cardio, do it at a very LOW intensity, or your body will adjust to start making you real good at exactly what your practicing.  I would definitely opt for interval sprints, or some bounding intervals instead, but its up to you.
Relax.

Raptor

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Re: Cutting down to where?
« Reply #29 on: January 01, 2012, 08:39:06 pm »
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What do you mean by "lsd"? Sounds like a drug :P

Yeah I won't do too much long distance running - I might give the treadmill a chance although I'm afraid of that machine - but only 2 days per week. The other days will be intervals of sprints and KB swings.

So what do you mean by "lsd type of cardio at low intensity"?