Cutting for the summer

[nanoreefer22]

For all those that go to the gym, what do you guys change in your routine to start bringing out definition in your body?

From what I've read, drink lots of water, stay on a good multivitamin, and cardio 30mins 3-4times a week. It just seems to simple. For the cardio a lot of articles say to do it in the morning right out of bed without having breakfast, seems logical but not sure if it's safe.

I've always said I was going to do it, but never actually did it. This year I promised myself I would.

Any and all input is welcome

 

[noelskii]

this is what i do :sleeping:

 

[nanoreefer22]

Nice is that why you have a strikingly similar appearance to iNk??:bunny:

 

[Killerdrgn]

Do less weights and more reps. Also increase the use of super sets.

 

[nanoreefer22]

Do less weights and more reps. Also increase the use of super sets.

Along side the cardio i described??

Also I'm doing my cardio in the morning then going back in the evening to workout...anything wrong with that?

 

[Killerdrgn]

whats your overall goal? to make your overall physique look better or certain parts? The cardio is good for overall physique but if you have skinny arms or undefined abs it'll make things look worse. so in this case you would want to cut down the amount of cardio and do much more targeted arm weight lifting, crunches, chops, etc in rapid succession so you get the cardio in plus arm building definition.
But if your arms and overall body muscles are good enough already then just go all out on cardio. Just make sure you keep eating right and keep up some weight lifting or else you may wind up metabolizing your own body muscles.

 

[skene]

There should be nothing more than that. If anything, it will be nothing more than getting your body adjusted to the new habits.
Cardio before breakfast would be more recommended as you do not want to eat then do any type of physical activity immediately.
Cut down on your portions of food and increase the amount of times you eat. This will allow your body to use what you currently have in your system, and you will not get that lugging feeling like after a heavy dinner.

 

[Tangs Rule]

I would cardio in the morning (before breakfast) and lower the weight on your sets and do more reps. Also, take less time in between sets. This is great for helping burn fat. The program I used in the past was 14 reps (take 1 minute in between sets) slightly raise weight and do 12 reps (another minute) raise the weight and 10 reps (minute) raise weight and 8 reps (minute) and lower weight and do 14 reps.

If you do cardio, that type of weight lifting routine and eat right, you'll notice a good difference in a relatively short period of time.

It's a very similar plan that is featued in the Body for Life book.

 

[aaron23]

I run in the morning before I eat breakfast. supposedly if you run before you eat you burn more fat and not what just went down for breakfast. I push myself to the limits and if I eat something i'm sure its going to come back up.

I agree with everybody here saying do more reps and less heavier lifting.

Eat better, no more junk food soda etc you'll see a big difference

 

[aaron23]

Kris thats pretty good lol, when i was with my gf i gave up my diet and half a$$' worked out. haha you have more motivation then I did back then

Also in addition I would recommend picking up a jump rope. I think that is the best overall body workout you can possibly get from 1 piece equipment.

 

[nanoreefer22]

Killer,
Overall goal is cutting back and ending up at about 150lbs. Right now the only place I'd want to add more mass is my chest, always been a problem for me. I'm at about 151lbs now bout 5'6" to give you an idea. This is the most I've weighed. I can see my abs without flexing, but not very well. Every part of me is the best it's been, even my chest at this point but still not satisfied with where it is.

Exactly what you described is what I'm scared of, that my chest ends up looking crappy when its all said and done.

Any way I could cut and still add mass to my chest? Or should i put off cutting til I get my chest to a point where I'm satisfied?

Skene, I've been eating smaller portions but more frequently throughout the day since I started back at the gym, been about 1.5 months now.

Tangs,
Thanks for the breakdown. Right now I've been doing 12, 10, 8, 6, which is probably not the best for adding mass, right? Should it be more like 10,8,6,4 for mass?

 

[nanoreefer22]

Aaron, just saw your posts. I've cleaned up my diet A LOT lol. My girlfriend makes sure I stay on track, when I want to reach for that coke. All fast food has gone, more fruits, actually taking my vitamins now, just trying to no do it half-@$$ed for once :lol2:

 

[Tangs Rule]

If you are looking to add mass to your chest, I would concentrate on bench pressing and flies with heavier weights and go from 10, 8, 6, 4, 2, 1. From my experience (and I realize everyone is different) but if you want to add mass to a particular body part you have to punish it. Doing those 3 extra reps (2 and then 1) will make a difference. Take more time in between sets (90 seconds) to let your muscles rest since you are aiming for heavier weights.

 

[aaron23]

Any way I could cut and still add mass to my chest? Or should i put off cutting til I get my chest to a point where I'm satisfied?

Its easier to replace fat with muscle. I would bulk up and lift then run it all off. It is very hard for a skinny person to gain muscle.

 

[NYreefNoob]

your diet will play one of the biggest parts in leaning down kris, everyone's body does not react the same with exercise, when i use to go to the gym alot i was never able to really put mass on my body, loaded up on carbs and other's, got strong as crap for my weight, but when in the gym my weight always stayed around 190-200 with 9% body fat. but when trying to completely tone down, diet will play as big of a part as any, as for chect alot of different exercise's to do that will focus on that area

 

[skene]

Have to agree with most. However if your intentions are to build up your chest, the only way of doing that is to first see a dietician (sp?) see if they can help you plan out something to assist with building a bit of mass with planned meals.

I used to be the same way skinny in the 150lb range and decided I wanted to bulk up my upper body. I concentrated more on carbs and protein intake. Within a year I had added 25lbs and a more than decent build in the chest area. This also was due in part to the amount of exercise and the concentration on the upper area.

You have to see what will work for you though. It will be a long road.

 

[Killerdrgn]

Ok since you're targeting your chest and you're fine with everything else, do the cardio for like 30- 1 hour in the morning. and at night do heavy weightlifting focusing on chest muscles. I personally like bench presses, do a variety of them like close grip, shoulder width, and wide grip. Also do them at different bench positions, declined, flat, and inclines. Could also do them with dumb bells, they require extra stabilization so it's more work.
Also don't forget to take a day or two off a every week to let your muscles recuperate. Whats also good would be to go to the gym with someone that will be consistent and be able to push you to your limits.

 

[CHEMCHEF]

Right now I am seriously out of shape, but there was a time I was 8% body fat, down from 330lbs previously.
This is what I did after I lost the bulk of weight and had to tone things up
Diet. Oatmeal in the morning, protiens N veg for lunch, lean protien n veg for dinner, absolutly no carbs after 4:00pm
Training. Cardio in morning. after Dinner, 20 sets, 5 exercises each body part-2 body parts per day- high reps 20-25, no rest between sets, and 45-1hr of cardio
Lots and lots of water at least a gallon a day.
Also if you are trying to target your chest. Make sure you incorperate push ups into your routine. I found push ups helped chest strength and size, more than anything else.

 

[Craig]

Track your caloric intake and then drop to 500 calories below maintenance. Eat a small meal every 2 to 3 hours. Make sure to get at least 1.5 grams protein per lb of bodyweight. Get some carbs and protein in within 45 min after your workout. Get that metabolism into overdrive!

 

[Tangs Rule]

do a variety of them like close grip, shoulder width, and wide grip. Also do them at different bench positions, declined, flat, and inclines. Could also do them with dumb bells, they require extra stabilization so it's more work.
Also don't forget to take a day or two off a every week to let your muscles recuperate. Whats also good would be to go to the gym with someone that will be consistent and be able to push you to your limits.

+ 1 on all of the above.

Also, don't forget the importance of sleep. Getting into a deep sleep (stage 6 they call it) is beneficial for muscle growth.