cutting phase

hi guys, im a 20year old male and iv been bulking for 5months since march iv put on some size and have managed not to put on to much fat. im around 13% body fat.

im looking to cut down to 9% or less if possible. just need some advice on how much cardio i should do in order to cut down but not loose to much size non if possible.

i was thinking 1hour cardio 6am in the morning 5days a week and then my normal weight training in the afternoons 3 days a week, is this advisable??

my stats are, 5.7m tall 70kg's.
max flat bench= 70kg's for 6reps
max incline dumbell press= 28's for 8reps
max bicep curls= 14kg for 12reps (6each arm)
max leg press= 200kg's for 12
max calf raises= 180kg's for 15.

im on a healthy diet, consuming NO carbs at dinner and minimum cabs through out the day.

supplements,
im on muscletech's nitrotech (protein) and muscletech's celltech (post workout creatin shake) and muscletech's hydroxystim (fat burner/preworkout).

as well as me cutting down to about 9% or less body fat id like to keep my size and if possible put on a lil size.

my intended cardio is

jumping jacks 30sec's
berpies 30sec's
skipping rope 1min
push ups 30sec's
jumping lunges 30sec's
200m run,

this is 1 set and i do 4sets.

thanks guys,
hope to hear back from you guys.

Well burning fat during cardio is pretty simple and no need to go to that extreme for cardio. Rather do your cardio in a fasted state in the morning, when you insulin levels are low and do a slow walk or bicycle for about 30min, keeping heart rate below 130bpm and alternate it with some hiit cardio for about 20min

Oh how does the diet look bro?

well for now its been a post workout shake wich contains 70g of carbs and a protein shake thats at 8am. at 10pm i have a bowl of rolled oats with a table spoon of raisens and a table spoon of cranberries with a teaspoon of almond butter and thats with hot water ont milk, at 12pm i have a protein shake and a bowl of high fiber cereal, at 4pm i have provetas with some almond butter and a sugar reduced jam or some cottage cheese, at 6pm i have a protein shake and at 8pm i eat dinner always a meat or fish for dinner with a cup of veg no carbs whatsoever for dinner. i drink rooibos and green tea plain throughout the day or plain water. for the past 5months iv been gyming weight training for an hour and a half in the mornings 5days a week at 6am

oh and what are the best combo's for hiit workouts?

is 45min hiit twice a day morning and night advisable???

20-25min per day should be ample to do hiit, I'd definitely work on that diet though

thanks, and any tips?

damen09 wrote: is 45min hiit twice a day morning and night advisable???

If you can do fasted moderate intensity cardio in the morning, a weights session in the afternoon and then a HIIT cardio session at night you are going to spike your metabolism three times a day and burn big time calories. If you are willing to put that much effort into it and if you have the time then definately go for it bro! Most important thing before you do anything else will be to get that diet 100% spot on.

Pyroclasm wrote: If you can do fasted moderate intensity cardio in the morning, a weights session in the afternoon and then a HIIT cardio session at night

Ya can you say burnout. Overkill imo unless its for a comp or photoshoot or something. And wow time consuming.

Very time consuming and it will require plenty of commitment but if the man has the time and is willing to make the sacrifice then I vote we support him!

Overkill.

CHAPEL wrote: Overkill.

Agree 100% - complete overkill. Body will burn out, stress his adrenals and start to hold onto bodyfat.

Shit I didn't see the 45 mins thing only saw the morning and night cardio thing. I am saying 30mins moderate intensity cardio in the morning and then 20mins HIIT cardio at night. Weight training is only certain days. Your body can handle 50mins of cardio split halfway across the day without going into starvation mode! My training program suggests cardio in the morning (HIIT or moderate) and weight training in the afternoon. So you are saying that an extra 20mins cardio at night is going to make my body completely derail, even with having your diet spot on?

damen09 wrote: my stats are, 5.7m tall 70kg's.

Wow, you a skinny super tall monster? :huh:

thanks for all the advice guys, still struggling with my diet but trying to get it right.

Cirus wrote:

damen09 wrote: my stats are, 5.7m tall 70kg's.

Wow, you a skinny super tall monster? :huh:

whahahahahahahah :silly: