Program while cutting

Discussion in 'Barbell' started by SethRen, Nov 2, 2019.

  1. SethRen

    SethRen Double-Digit Post Count

    just wanted some thoughts. I'm currently 200lbs at about 18% body fat. Looking to drop 20 pounds by the new year


    Incline bench(1RM is 275) 5,3,2 5 days a week
    Daily dose dead(1RM 440) 5 days a week
    half hour of light cardio(walking)

    Is this too little volume? I'm afraid I'll lost too much muscle mass.
  2. william bad butt

    william bad butt More than 300 posts

    No, a minimalist strength program is ideal enduring weight loss.

    Include some walking or swings or conditioning training as well?
    Billy59 likes this.
  3. SethRen

    SethRen Double-Digit Post Count

    I did plan on daily walking. I thought a low volume strength program would be optimal for a cut?
    Last edited: Nov 3, 2019
  4. william bad butt

    william bad butt More than 300 posts


    I'm in the same situation as you and I have the same goal. I've become too heavy and want to lean out some, as well as work on strength and conditioning (general GPP). I'm currently about 235 lb. I would like to drop below 220 lb so that when I conduct my hobby, powerlifting, in 2020, I'll be in a lower weight class (and I think being lighter will be healthier). My long term goal (1-3 years, probably closer to 3 vs 1), is to accomplish an elite raw powerlifting total (wilkes ~450) without compromising my health.

    Here is my current, offseason (from powerlifting) training approach, I'm not sure it is optimal, but so far so good (I'm in week #3):

    For nutrition I am following the Vertical Diet, focusing on real food. I am carefully conducting a DOE (design of experiment) with my food intake to really understand what is optimal for me. I am spending more time on my nutrition than my training.

    Hopefully this helps give you some ideas.
    ShawnM likes this.
  5. SethRen

    SethRen Double-Digit Post Count

    It's funny you mentioned the weighted vest. I just bought one. It's a bitch walking around with 80lbs latched on to ya.
    william bad butt likes this.
  6. SethRen

    SethRen Double-Digit Post Count

    good luck with that wilkes score...that would be a great accomplishment .
    william bad butt likes this.
  7. william bad butt

    william bad butt More than 300 posts

    Yes it is! My vest weighs 65 or 75 lb I think. Just start slow. You eventually get used to it. I can really motor, now, with that thing on. Sometimes, if I really want to walk with load, I carry around a 125 lb sandbag on my shoulders. It is really awkward. I can only walk about 5 minutes before I must put the bag down to catch my breath and give my arms a break.
  8. Steve Freides

    Steve Freides Forum Administrator Senior Certified Instructor

    FWIW, my problem with a weighted vest is numbness in the shoulders and arms after a bit. It may be that I'm just too darn skinny, but my walks with 75 lbs. in a loadable vest ended for that reason.


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