Hey guys
So I've just finished my bulk and am now 2 days in to my cut. I think I'm at around 16% body fat right now and want to get down to somewhere between 8 and 12 (whenever I start seeing definition that I'm satisfied with) and I'm hoping to achieve this in 12 weeks.
My stats are;
20 years old
6'1"
201lbs
16% bf
At the moment I'm taking in 2900 calories a day. This number will probably drop in a week or two but for now I'm keeping to it hoping to maintain my strength. I'm taking a creatine monohydrate powder and MyProtein whey protein shake. Anyway let's get to the meal plan;
Breakfast 09:00
cereal (300), OJ (100), protein shake (200), multivitamin
Lunch 12:00
2 eggs (200), 4 rounds toast (400)
Afternoon "snack" 15:00
2 baked potato (400), can of tuna (125)
Dinner/pre workout 18:00
chicken breast (150), basmati rice (400),
Post workout 22:00
protein shake (200)
porridge (400)
I realise that this probably reads a bit more like a bulking diet but I'm quite new to the idea of properly cutting. Moving on, this is my plan for workouts which are on a 2 week cycle.
Lower body (mon,fri,wed)
Squats drop sets 3x3x6
Deadlifts 5x8
Calf raises 3x15
DB lunges drop sets 3x3x6
Side crunch drop sets 3x3x10
Cable crunch drop sets 3x3x10
Woodchoppers 3x15
Upper body (wed,mon,fri)
Incline DB bench drop sets 3x3x6
Pull ups 3xAMAP
Shoulder press drop sets 3x3x6
Side raises drop sets 3x3x6
Front raises drop sets 3x3x6
UH BB rows 3x8
DB shrugs drop sets 3x3x6
DB curl drop sets 3x3x6
DB tri extension drop sets 3x3x6
Side crunch drop sets 3x3x10
Cable crunch drop sets 3x3x10
Woodchoppers 3x15
So that's the plan. Once I'm settling into it I may add some cardio/HIIT on days between. My reason for choosing drop sets on a lot of exercises is mainly down to personal preference. I choose this over doing 10-15 reps with the same weight as it just feels much easier to complete the workout this way rather than knowing every time I pick a weight up I have to do it 15 times.
Really sorry for the mega long post. If you could take a few minutes to read through and give me any pointers I would appreciate it. I know my plan isn't perfect but if it was I wouldn't be here. So thanks in advance for any advice you can give.