My Current Cutting Phase Now!

Cutting Phase 1

This phase plan is only to work around my working and gym life, including meal frequency and supplement timing. I will be aiming for a 1lb weight loss a week to keep from loosing too much muscle during the cut.

I will be using this plan until I reach about 8-9% BF.

Gender: Male

Age: 20

Height : 5ft 10in – 70inch – 177cm

Weight: 155lbs – 70kg

Activity Level: Light Exercise 1-3hrs

Supplements:

• Multi Vitamin
• Whey
• Testosterone
• Fat Burner
• BCAA'S
• Pro HMB
• ZMA

Possibly going to change my supplements to Universal Animal Pak & Universal Cuts to change things up. In this case supplement timing will be changed.

Supplement Timing:

• Multi Vitamin with Meal 1
• Whey With Meal 3
• Testosterone With
• Fat Burner With Meal 1 & Meal 2
• BCAA'S X 3 With Meal 1 & Meal 3
• Pro HMB With Meal 2 and Meal 4
• ZMA With Meal 5

Macro's

• 1600kcal Daily
• 40:40:20 Ratio
• 5 meals daily

Calories Per Meal: 392kcal

Protein: 39g – 157kcal

Carbohydrates: 39g – 157kcal

Fat's: 8g – 78kcal

Meal Frequency:

Meal 1 – Breakfast :7.00am

Meal 2 – Lunch :12.00pm

Meal 3 – Snack : 3.30pm

Meal 4 – Dinner : 7.00pm

Meal 5 – Snack : 10.00pm

Gym Routine

Workouts Will Look Like This.

A-B-A-B

Training Days:

• Monday - A
• Wednesday -B
• Friday -A
• Sunday -B

Rest Days:

• Tuesday
• Thursday
• Saturday

Workout A – Cardiovascular, Legs & Abs

5 minutes warm-up with 20 Minutes of HIIT followed by 5 minutes cool down.

Legs:

• Leg Press X 3 (Plus 1 warm-up set of 10-12) Reps will be 10-12 of lighter weights.

• Hamstring Curls X 3 (Plus 1 warm-up set of 10-12) Reps will be 10-12 of lighter weights.

• Leg Extensions X 3 (Plus 1 warm-up set of 10-12) Reps will be 10-12 of lighter weights.

• Squats X 3 (Plus 1 warm-up set of 10-12) Reps will be 10-12 of lighter weights.

Abs:

• Crunches X 4 (25 Crunches Per Set)

• Planks X 3 ( 1 Min Per Plank)

• Bicycles X 3 ( 1 Min Per Set)

Workout B – Cardiovascular, Back And Arms

5 minutes warm-up with 20 Minutes of HIIT followed by 5 minutes cool down.

• Alternate Hammer Curl X 3 (Plus 1 warm-up set of 10-12) Reps will be 10-12 of lighter weights.

• Concentration Curls X 3 (Plus 1 warm-up set of 10-12) Reps will be 10-12 of lighter weights.

• Overhead Triceps Extension X3 (Plus 1 warm-up set of 10-12) Reps will be 10-12 of lighter weights.

• Dips X 4 ( Each Set Will Go To Failure)

• Bent Over Dumbbell Rows X3 (Plus 1 warm-up set of 10-12) Reps will be 10-12 of lighter weights.

• Shrugs X 3 (Plus 1 warm-up set of 10-12) Reps will be 10-12 of lighter weights.