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Struggling to pick a routine during my cut
Posted on 2/4/22 at 1:26 pm
Posted on 2/4/22 at 1:26 pm
Goal is to cut to 15% body fat. Have lost 5 pounds already and am feeling really good.
I’ve been running GreySkull, but I’m exploring the option to lift 4 days a week instead of GSLP’s three day schedule. I don’t have the time to run as much as I used to, and I’m finding myself only exercising 4 days a week (3 lift, 1 run). It’s a lot easier for me to hit the weights right now, so I’m considering switching to 5/3/1 Triumvirate.
Potential plan is:
Sunday:
Main: OHP
Supplementary: Bench, Arnold Press, Chins
Monday:
Main: Deadlift
Supplementary: goblet squats, lunges, hip thrusts, hanging leg raises
Wednesday:
Main: Bench
Supplementary: seated press, barbel rows, wide grip pull ups, curls
Thursday:
Main: Squat
Supplementary: lunges, hip thrusts, hanging leg raises
Current maxes are:
Bench: 230
Squat: 250
Deadlift: 315
OHP: 135
5’7 165. 22% body fat. Shooting for 150ish but hopefully down to 15% body fat around that weight. Cutting 500 calories/day from diet.
Thoughts on this vs GreySkull for a cut?
I’ve been running GreySkull, but I’m exploring the option to lift 4 days a week instead of GSLP’s three day schedule. I don’t have the time to run as much as I used to, and I’m finding myself only exercising 4 days a week (3 lift, 1 run). It’s a lot easier for me to hit the weights right now, so I’m considering switching to 5/3/1 Triumvirate.
Potential plan is:
Sunday:
Main: OHP
Supplementary: Bench, Arnold Press, Chins
Monday:
Main: Deadlift
Supplementary: goblet squats, lunges, hip thrusts, hanging leg raises
Wednesday:
Main: Bench
Supplementary: seated press, barbel rows, wide grip pull ups, curls
Thursday:
Main: Squat
Supplementary: lunges, hip thrusts, hanging leg raises
Current maxes are:
Bench: 230
Squat: 250
Deadlift: 315
OHP: 135
5’7 165. 22% body fat. Shooting for 150ish but hopefully down to 15% body fat around that weight. Cutting 500 calories/day from diet.
Thoughts on this vs GreySkull for a cut?
5
Posted on 2/4/22 at 2:15 pm to StringedInstruments
GreySkull has a 4?day per week fat loss plan in volume 3. Do that or LCI and continue pushing the main lifts with regular progression. Do you have the books?
Posted on 2/4/22 at 2:47 pm to TheWeatherMan
Just LSU777’s book. I think I remember there being a 4 day description in his post.
I guess my real question is when cutting and focusing primarily on strength retention, is 3 day or 4 day a week the better plan?
3 day is better at doing full body all week, which gives more time for rest. But 4 day would allow for more volume.
I guess my real question is when cutting and focusing primarily on strength retention, is 3 day or 4 day a week the better plan?
3 day is better at doing full body all week, which gives more time for rest. But 4 day would allow for more volume.
Posted on 2/4/22 at 3:18 pm to StringedInstruments
If you're wanting to try something different, I would recommend SBS for Hypertrophy.
This bundle is $10 dollars, and there are plenty of options for frequency and goals. It's well worth the $10 dollars and you can run it so many different ways.
SBS Program Bundle
I've run the RTF (Reps to Failure) version several times, and saw great results for it.
This bundle is $10 dollars, and there are plenty of options for frequency and goals. It's well worth the $10 dollars and you can run it so many different ways.
SBS Program Bundle
I've run the RTF (Reps to Failure) version several times, and saw great results for it.
Posted on 2/4/22 at 3:18 pm to StringedInstruments
I personally like one main lift a day when reducing calories. Mentally , I feel like I can put more into them that way. In reality, it prob doesn’t matter as long as you’re consistent .
Posted on 2/4/22 at 3:24 pm to StringedInstruments
quote:
Just LSU777’s book. I think I remember there being a 4 day description in his post.
I guess my real question is when cutting and focusing primarily on strength retention, is 3 day or 4 day a week the better plan?
3 day is better at doing full body all week, which gives more time for rest. But 4 day would allow for more volume.
start with 4 and as your calories get lower you can go back to 3 day is always a good strategy. but really either way works.
Posted on 2/4/22 at 4:02 pm to StringedInstruments
Never been a fan of bulk and cut cycles
This post was edited on 2/4/22 at 4:06 pm
Posted on 2/4/22 at 5:08 pm to goldennugget
quote:
Never been a fan of bulk and cut cycles
I’m not really either, but I’m tired of love handles. I shouldn’t use the word “cut,” but it’s a better term to attract weight lifters for advice on losing weight.
Goal is to hit a low body fat percentage then do a lean bulk and just maintain from there forever.
This post was edited on 2/4/22 at 5:09 pm
Posted on 2/4/22 at 6:42 pm to StringedInstruments
10x3 for fat loss
Nobody talks about that anymore
Nobody talks about that anymore
Posted on 2/4/22 at 11:25 pm to StringedInstruments
Meh.
Just diet right.
Would definitely rec 4x/week versus 3. Hate 3x/week programs.
Just diet right.
Would definitely rec 4x/week versus 3. Hate 3x/week programs.
This post was edited on 2/5/22 at 9:06 am
Posted on 2/9/22 at 9:48 am to Fe_Mike
You can cut or bulk on the same routine.. It really is the diet. I know it's cliche but it's 100% true.
I gain 30 and lose 30 every year on "basically" same routine. It's the diet.
I gain 30 and lose 30 every year on "basically" same routine. It's the diet.
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