Cutting? Dieting?  

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Pakololo
(@pakololo)
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11/09/2019 2:47 pm  

I weigh 70 kg,and ill be competing in bantam weight. SO can anyone tell me more bout cutting and dieteing? Last year i came in fat.
When cutting can i use heavy weights and do more reps? Or will it just lead to catabolism?

Get big and ripped or die trying!!


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ready2explode
(@ready2explode)
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Posts: 300
11/09/2019 3:14 pm  

I have never competed, so take this with a grain of salt.

From my research and simple logic, I used to think that while cutting one should use maximal amount of weight with minimal amount of reps. I used to use a 5x5 style routine. This is because when severely restricting calories, I thought it to be out of the realm of possibility that one would actually gain muscle. Therefore, lifting for hypertrophy would be fruitless and potentiallly dangerous. Furthermore, a strength training style routine tends to add density to the muscle.

After trying this, I've noticed that I lose too much muscle while cutting calories and much of my endurance. Recently, I have been sticking to a rep range of about 8 and am completely satisfied. I also use less volume and workout with greater frequency.

As for your diet, a good place to start is 10x your weight in lbs as the number of calories to take in, ie a 200lbs bber would diet with 2k calories. From there, you chose a ratio that best suits you (this is the part where you have to know about your body). I would suggest around 40% protein, which would be equal to 200grams. The rest of the carbs to fat ratio is up to you. Some can do better with more carbs than others. Might want to try splitting them in a 50/50 ratio which would mean 30% of your caloric intake for each. Keep the majority of your carbs to be taken in around your workout, and obviously, go with low GI carbs as much as possible (malto after your workout would be the only exception that would come to mind).

"In any contest between power and patience, bet on patience."
~W.B. Prescott

"Only two things are infinite, the universe and human stupidity, and I'm not sure about the former."
~Albert Einstein


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Seabiscuit Hogg
(@seabiscuit-hogg)
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Posts: 232
11/09/2019 3:40 pm  

Not sure about the question. How can you do more reps with heavier weightS? Are you talking about more sets?

Seabiscuit Hogg is a fictious internet character. It is not recommended that you receive medical advice from fictious internet characters.

SBH :)


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Pakololo
(@pakololo)
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Joined: 8 months ago
Posts: 25
11/09/2019 3:59 pm  
Posted by: Seabiscuit Hogg
Not sure about the question. How can you do more reps with heavier weightS? Are you talking about more sets?

My training partner and i usually do a pyramid set we go for 20reps all the way,even when using a heavyweight. So that'll be a pyramid set of 6 for 20 reps.

Get big and ripped or die trying!!


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Pakololo
(@pakololo)
Eminent Member
Joined: 8 months ago
Posts: 25
11/09/2019 4:24 pm  
Posted by: ready2explode
I have never competed, so take this with a grain of salt.

From my research and simple logic, I used to think that while cutting one should use maximal amount of weight with minimal amount of reps. I used to use a 5x5 style routine. This is because when severely restricting calories, I thought it to be out of the realm of possibility that one would actually gain muscle. Therefore, lifting for hypertrophy would be fruitless and potentiallly dangerous. Furthermore, a strength training style routine tends to add density to the muscle.

After trying this, I've noticed that I lose too much muscle while cutting calories and much of my endurance. Recently, I have been sticking to a rep range of about 8 and am completely satisfied. I also use less volume and workout with greater frequency.

As for your diet, a good place to start is 10x your weight in lbs as the number of calories to take in, ie a 200lbs bber would diet with 2k calories. From there, you chose a ratio that best suits you (this is the part where you have to know about your body). I would suggest around 40% protein, which would be equal to 200grams. The rest of the carbs to fat ratio is up to you. Some can do better with more carbs than others. Might want to try splitting them in a 50/50 ratio which would mean 30% of your caloric intake for each. Keep the majority of your carbs to be taken in around your workout, and obviously, go with low GI carbs as much as possible (malto after your workout would be the only exception that would come to mind).

5x5 routine? How is that? 5 sets of 5 reps?

Get big and ripped or die trying!!


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ready2explode
(@ready2explode)
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Joined: 1 year ago
Posts: 300
11/09/2019 4:42 pm  

Yea, that's the set and rep range. The traditional routine also depicts the lifts you can use (bench, squat, and row). I altered it a bit.

"In any contest between power and patience, bet on patience."
~W.B. Prescott

"Only two things are infinite, the universe and human stupidity, and I'm not sure about the former."
~Albert Einstein


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Seabiscuit Hogg
(@seabiscuit-hogg)
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Posts: 232
11/09/2019 5:01 pm  
Posted by: Pakololo
My training partner and i usually do a pyramid set we go for 20reps all the way,even when using a heavyweight. So that'll be a pyramid set of 6 for 20 reps.

So you're doing a reverse pyramid and dropping the weight and increasing reps?

Seabiscuit Hogg is a fictious internet character. It is not recommended that you receive medical advice from fictious internet characters.

SBH :)


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Pakololo
(@pakololo)
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Joined: 8 months ago
Posts: 25
11/09/2019 5:29 pm  

No jus a normal pyramid,20 reps from starting with lightweight and 20 reps progressing with heavy weights also when with heavyweights. It worked. WHat do you suggest?

Get big and ripped or die trying!!


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Seabiscuit Hogg
(@seabiscuit-hogg)
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Posts: 232
11/09/2019 5:52 pm  

Pyramiding involves increasing the weight and decreasing the reps. The reason for decreasing the reps should be that's all the reps you can do with the heavier weight. I don't think you're going heavy enough if you're doing 20 reps on your last set.

Seabiscuit Hogg is a fictious internet character. It is not recommended that you receive medical advice from fictious internet characters.

SBH :)


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Pakololo
(@pakololo)
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Joined: 8 months ago
Posts: 25
11/09/2019 6:18 pm  

Thanks, for the tip,ill try it out. =)

Get big and ripped or die trying!!


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