- My Forums
- Tiger Rant
- LSU Recruiting
- SEC Rant
- Saints Talk
- Pelicans Talk
- More Sports Board
- Fantasy Sports
- Golf Board
- Soccer Board
- O-T Lounge
- Tech Board
- Home/Garden Board
- Outdoor Board
- Health/Fitness Board
- Movie/TV Board
- Book Board
- Music Board
- Political Talk
- Money Talk
- Fark Board
- Gaming Board
- Travel Board
- Food/Drink Board
- Ticket Exchange
- TD Help Board
Customize My Forums- View All Forums
- Show Left Links
- Topic Sort Options
- Trending Topics
- Recent Topics
- Active Topics
Started By
Message
re: Help me with the timing of my cut for my beach trip.
Posted on 3/29/23 at 10:10 am to StringedInstruments
Posted on 3/29/23 at 10:10 am to StringedInstruments
There's a couple ways to reach your goal of being lean for your beach trip.
1. Get down to 145ish.
2. Build 10lbs muscle with minimal fat gain.
I'd venture #2 is impossible in 4 months but is your best long term goal.
So I'd recommend you eat in a 250 to
500 a day deficit and add in a 60min walk on top of whatever you currently do.
Then in the fall swap to a 250 to 500 cal daily surplus and really push.
The whole time you should be doing squats/deadlifts/bench/ohp 2 to 3 x a week.
Hope you reach your goal
1. Get down to 145ish.
2. Build 10lbs muscle with minimal fat gain.
I'd venture #2 is impossible in 4 months but is your best long term goal.
So I'd recommend you eat in a 250 to
500 a day deficit and add in a 60min walk on top of whatever you currently do.
Then in the fall swap to a 250 to 500 cal daily surplus and really push.
The whole time you should be doing squats/deadlifts/bench/ohp 2 to 3 x a week.
Hope you reach your goal
0
Posted on 3/29/23 at 11:34 am to pwejr88
quote:
What else would make it go away other than losing fat?
Lift heavy.
Eat protein and fruit 3x per day, and toss in 2 low cal protein shakes mid AM and PM.
Don't do any cardio.
Posted on 3/29/23 at 8:56 pm to LSUAlum2001
quote:
Lift heavy.
Eat protein and fruit 3x per day, and toss in 2 low cal protein shakes mid AM and PM.
Don't do any cardio.
100%
Posted on 3/31/23 at 1:07 pm to pwejr88
Personally, I would keep macros almost identical outside of possibly dropping 200 calories or so from carbs/fats and start 16/8 IF the last 6 weeks
Posted on 4/10/23 at 8:07 am to pwejr88
quote:
165 lbs.
5’10”
I’d guess somewhere around 18% body fat but it’s all in gut because I’m super prone to skinny fat.
Bench at 210 for reference.
I’ve been gaining decent muscle but gaining fat because I’ve been eating a butt-ton.
Trip is August 19th.
I’d like to keep gaining, one because it’s finally working and two because it’s freakin awesome.
I’ve read that to properly cut, first I need to spend 4-6 weeks in the maintenance phase because cutting too fast can shed muscle and that has happened to me in the past.
When should I start maintenance and how long should I cut?
this isnt that hard and we should be shooting for 5lbs muscle gain, 15lbs fat loss, total of -10
start now-
stick to ppsa
walk 10k steps every day no matter what
8-10 hill sprints 2-3 times a week or if not possible, get on the air bike, do 10s hard, 20s easy for 8 min- 2 times per week to start for months 1, for months 2& 3 do 3 times per week. then month 4 do 4 times per week.
start at 10k steps month 1, month 2-12k, month 3-15k, month 4-18k
for macros- start at for month 1
1750 cals
200g protein
100g carbs
60g fat
for month 2
then
1750 cals
250g protien
75g carbs
50g fat
month 3
1500 cals
200g protien
75g carbs
45g fat
month 4
1500 cals
250g pro
50g carbs
33g fat
do the above and you will be fine come time for the trip
Posted on 4/10/23 at 8:44 am to lsu777
So glad you’re back. Thanks!
Two questions about your post to make use I understand correctly:
Is what you said under “stick to ppsa” the ppsa info and if not, what ppsa template should I do?
Two questions about your post to make use I understand correctly:
quote:
stick to ppsa
walk 10k steps every day no matter what
8-10 hill sprints 2-3 times a week or if not possible, get on the air bike, do 10s hard, 20s easy for 8 min- 2 times per week to start for months 1, for months 2& 3 do 3 times per week. then month 4 do 4 times per week.
Is what you said under “stick to ppsa” the ppsa info and if not, what ppsa template should I do?
Posted on 4/10/23 at 8:54 am to pwejr88
quote:
Is what you said under “stick to ppsa” the ppsa info and if not, what ppsa template should I do?
i thought you were doing pool season with us.
doesnt matter really on ppsa, just lift 4 times or so a week.
i will say if you are going to do the above, you can start with a harder program to begin as far as volume (like strongville, period table, the mullet, stacked and jacked) and move to one that is less volume on compounds like arm farm, filling out the hoodie etc
what are you currently doing?
Posted on 4/10/23 at 9:24 am to lsu777
I’ve been in the gym almost four years so have just stuck to what I’ve had progress with. Lifting to failure, lots of hypertrophy with:
Day 1 chest and tri’s
Day 2 back
Day 3 legs
Day 4 shoulders and bi’s
I will say.. I don’t log my reps. I know I need to start to see the PO over time
Day 1 chest and tri’s
Day 2 back
Day 3 legs
Day 4 shoulders and bi’s
I will say.. I don’t log my reps. I know I need to start to see the PO over time
Posted on 4/10/23 at 9:30 am to pwejr88
you should try ppsa, think you would like the change of pace for sure.
i think you would be really happy if you joined in the pool season month long thread. run it, then pool season 2, then filling out the hoodie 1, then arm farm.
i think you would be really happy if you joined in the pool season month long thread. run it, then pool season 2, then filling out the hoodie 1, then arm farm.
Posted on 4/10/23 at 9:54 am to lsu777
Thanks! I will take that suggestion.
Posted on 4/10/23 at 11:19 am to lsu777
With those macros and being in such a deficit, what’s the science behind me actually gaining muscle during those months?
Posted on 4/10/23 at 11:38 am to pwejr88
protein high as frick and lifting progressively. i dunno if you will gain any but you will prolly look like you did and thats all that matters. plus the programs i suggested are heavy on the shoulders and chins that will make you have more of a V shape.
Posted on 4/10/23 at 11:39 am to pwejr88
since you've been working out for a solid 4 years and are in a deficit I wouldn't worry about trying to gain muscle right now. if you are maintaining strength with a large deficit you're doing good. I would personally stick with the same routine until your cut is over with so it's easier to track. will require you to track reps though. this does not apply to people with high body fat or new to the gym
maybe a couple weeks before the beach trip start incorporating more pump work and increase carbs while keeping calories the same. cut fiber, sodium, and fluids right before the trip. that should have you looking your best when its time to take your shirt off.
eta: just re-read the OP. you have plenty of time to maintain and try new routines for a couple of months before doing a final cut before the trip.
maybe a couple weeks before the beach trip start incorporating more pump work and increase carbs while keeping calories the same. cut fiber, sodium, and fluids right before the trip. that should have you looking your best when its time to take your shirt off.
eta: just re-read the OP. you have plenty of time to maintain and try new routines for a couple of months before doing a final cut before the trip.
This post was edited on 4/10/23 at 11:47 am
Posted on 4/24/23 at 3:10 pm to lsu777
quote:
for macros- start at for month 1
1750 cals
200g protein
100g carbs
60g fat
for month 2
then
1750 cals
250g protien
75g carbs
50g fat
So I don’t need to be in the maintenance phase for a bit to preserve muscle? I can go straight to a cut?
I’ve been at 2500-3000 cals a day for a while now
Posted on 4/24/23 at 3:22 pm to pwejr88
Also for LSU777… should I stay on creatine when cutting?
I read that it helps preserve muscle but I know it will also keep my body full of water.
I read that it helps preserve muscle but I know it will also keep my body full of water.
Posted on 4/24/23 at 3:40 pm to pwejr88
no reason to go maintenance, wont lose muscle just water retention that you were holding during the bulk. creatine will help maintain the water in the muscle and strength but its not a must have. if you keep it, cut it out about 3-4 weeks from trip
Posted on 4/24/23 at 3:47 pm to lsu777
Thanks bud
Posted on 4/26/23 at 7:40 pm to lsu777
Still good with 1750 calories a day if my Fitbit Charge 5 is telling my I’m burning 3,000?
Posted on 4/26/23 at 10:26 pm to pwejr88
quote:
Still good with 1750 calories a day
That’s so little food. I can’t imagine a full grown man not losing weight at that intake.
Posted on 4/27/23 at 5:31 am to pwejr88
Another way of looking at all of this, and something that might help you without all of the additional work, is to simply change up what you’ve been doing.
If you’ve been on a bodybuilder type of routine for a while, switch to full body. If you’ve been focused primarily on 8-12 rep ranges for your main lifts, switch to 2-5. If you send a totally different stimulus to your muscles, they’ll grow and adapt.
If you’ve been on a bodybuilder type of routine for a while, switch to full body. If you’ve been focused primarily on 8-12 rep ranges for your main lifts, switch to 2-5. If you send a totally different stimulus to your muscles, they’ll grow and adapt.
Page 2 of 3
Popular
Back to top
Follow TigerDroppings for LSU Football News