[Chimera]

Well, I am looking at starting a cutting phase once I get back home for the summer as I try to achieve my goal of 7% Body Fat. I am not trying to have 7% Body Fat before XX date, and I am not doing it for the girls; I am doing this for myself.

Anyways, time for the question... How much cardio and weight training should I do for a regular week? If you have to be specific about it please go ahead I need all the tips I can get such as "Rest only 40 seconds between sets" and even if you recommend exercises and how long for the work outs to be.

My old plan was I would do HIT in the morning and then come back later at night and do my weight training followed by 30 minutes of cardio, and I would do this 7 days a week. I was told that was over training but I didn't believe you could over train cardio.

I would really appreciate if someone could tell me exactly what cardio to do, how much, etc and especially help me with my rest days. I am not a fan of rest days but I am definitely not a fat of being stuck in a plateau, as what I have been for the last couple of months.

Thanks guys!

[ZackKnight]

keep the training the same, just lower your rest periods and try your best to up the intensity.

Do HIIT 3 to 5x a week. Some say on off days only, but I think people can do it after their workouts.

after legs it's a good idea to do LI cuz ur legs will be burned out from your workout.

[Chimera]

Originally Posted by ZackKnight

keep the training the same, just lower your rest periods and try your best to up the intensity.

Do HIIT 3 to 5x a week. Some say on off days only, but I think people can do it after their workouts.

after legs it's a good idea to do LI cuz ur legs will be burned out from your workout.

So Zack, according to you this is what I should do for a normal week...

Monday - Chest & Triceps followed by 15 Minutes of HIIT
Tuesday - Back & Biceps
Wednesday - Rest day, no resistance training just 15 Minutes of HIIT
Thursday - Shoulders & Traps
Friday - Legs followed by 30-45 minutes of Low Intensity cardio
Saturday - Rest Day, no resistance training just 15 minutes of HIIT
Sunday - Rest day, nothing period

Yes / No? I don't want to over train and I definitely have the motivation to put hours upon hours into working out so if need be I can do that, but previously I would work out twice a day yet my efforts weren't showing. I definitely want to have a body that says I work out alot but currently my results have been in a big plateau.

If I missed your point Zack (or anyone else for the matter who is educated on this topic) just tell me what a week should look like for me. Thank you!

[Kaboom]

Since i tried one time I will leave this one up to yall

[ZackKnight]

That sounds fine to me man.

Like I really don't see any fault with it.

Some more people will come in and either give you a diff opinion or they will back up what we said. so let's see what they think as well

[Chimera]

Originally Posted by Kaboom

Since i tried one time I will leave this one up to yall

No disrespect to you Kaboom but your answer was:

Originally Posted by Kaboom

....
A great split while Im cutting is
Mon- chest,biceps
tues- legs
weds-shoulders,tris
thurs-back
fri-I do whatever i feel needs to be hit twice or maybe a light complete upperbody w/o
I also do cardio 5 days a week after my workout
...

I then had questions about the use of HIT that was not answered, which is okay I guess giving me an answer on this subject may be alittle difficult because as with anything in the world of bb'ing, there is no "One Correct Answer" as much as we would want it to be.

So I guess I should follow your example, Kaboom? Work out five days in a row with cardio after each work out? You critized me on over training but I was only weight training two consecutive days and here you suggested me to weight train five days in a row.

I want to push my body as hard as possible while I am on this cutting phase, sitting on my ass and saying "Oh I don't want to work out, not even do cardio because I will overtrain" (to me) sounds wussy. I don't mean any disrespect Kaboom, this is why their are personal trainers and dietitians / nutritionists to help guys like myself who do not know anything.

I need help guys, I want to make sure all of my energy and motivation that I have is pushing me in the right direction of getting ripped. Thank you!!

[Kaboom]

No sir you will get many different answers and you just have to pick and choose until you find what works for you and your body.
I just gave one example out of thousands of routines.
Good luck

[under construction]

anaerobic I drop weight and rest time but add volume
aerobic I add days as fat loss tapers off not min. but if im doing 7 day some where toward end of goal and not seeing results I will add min (never had to do this yet)
mine is simple and not very scientific but it has always worked most of my training is this way. There are a thousand reasons why I should do something different Im sure but thats the way I roll hehe!

[ZackKnight]

why would u drop weight on anaerobic?

wouldn't u want to up weight on anaerobic since ur feeding off muscle glycogen anyways?

[islander]

What kind of weights are you lifting? what style? mabey you need to mix it up bit. I posted a thread called breaking the platue in the training section. mabey try a different method. After sticking to the ol 3x12 I foudn when i switched to the pyramid style I got some fast gains. Are you using machines mostly or freeweights?

[under construction]

Originally Posted by ZackKnight

why would u drop weight on anaerobic?

wouldn't u want to up weight on anaerobic since ur feeding off muscle glycogen anyways?

it takes me longer to repair on a cut due to reduced calories so I drop weight to try and avoid injury this way my muscle my muscle isnt taxed quite so hard. In the past I have tried to maintain heavy weight less reps on a cut and strained muscles like shoulders and pecs.

[ZackKnight]

that makes sense man.

well im glad to see u figured ur body out and are doing what works best for you