Cutting

What do you guys think of my cutting plan? I do full body workouts on M W F and m100s HIIT on off days, do you think would it ever bring me from 17% bf to 13% in just a month or so?

 

Cutting is all about being in a calorie deficit, say you "burn" 2500 calories a day by just living (activity levels, weight, height,metabolism, genetics, etc and many more factors that can be found online) then in order to cut you'd have to take in 2100, thus putting you in a 400 cal deficit.

 

This right here is on point! You also need to be realistic dropping 4% body fat is no easy task.

 

Thanks for the replies guys.

 

Fix your diet and run an ECA stack. That will shred fat like crazy

 

He said it best....because of my fast metabolism I try and steer clear of that the best I can while trying to lose fat...it just leaves me without a lot of energy to even want to lift!

Make sure your diet is on point, not really going to dive into that so instead I'll give some advice on how you should work out while trying to burn fat!

Make your workout super intense...well that's always the goal right? What I mean by super intense is if you're workout routine usually takes you an hour to bang out, try and accomplish it in 30-40 minutes. I always see dudes in the gym absolutely winded with their hands on their knees taking incredibly long rest periods between sets...I'm talking like 1 minute +. Make your rest periods no longer than 20 seconds and go balls to the wall each set even though you're probably going to be gasping for air.


To make it more fun and motivating I like to play a little game where I get rewarded for pushing myself. Dips for example, I'll bang out a set of 20 dips...I just earned myself 20 seconds of rest time, after my 20 seconds are up I get at it again...each time I push myself to do as many dips (failure for that set) as I possibly can so I can have a longer break. By set 3 or 4 I'm only banging out 8-12 dips thus only giving myself that long of a break...it reallllly sucks but its really good, and death may seem like a more pleasurable option lol. I don't always play that game, but I still never give myself more than 20 seconds rest for any workout!

Working out like this will force you to use carbs as energy while you're working out instead of fat...that's weird though right? You'd think you'd wanna use fat while working out? Well not so much, soooo lets say you did the intense workout and burned through all your carbs as energy...your workout is complete and your body is absolutely drained...even though the workout is finished your body is still trying to recover...Since your carbs are depleted your body will now burn fat to aid in recovery since it can't really pull from anywhere else.....they say your body will actually stay in this fat burning state for up to 48hrs which I kinda believe from the results I've seen! I could honestly hit sooo many points on ways to lose fat but then I'd be sitting here typing forever haha! If you have any specific questions feel free to ask!
Me as of right now, about 2 months back into lifting after a 9 month non lifting hiatus because of family issues!



Just before I stopped lifting last year