My Micro Cutting Plan

My Micro Cutting Plan

My schedule has always been extremely busy, full of work and engagements. Sport is part of it and has always been. I rarely allow myself to be out of shape and the fact that this year I gained weight made me feel uncomfortable. Of course, I intentionally made a longer bulk period and accumulated a bigger percentage of subcutaneous fat. As a result, I reached 90 kg, which is quite a lot for my height of 178 cm. I had planned to reach 93-95 kg but after I saw a picture of me taken on the beach, my desire to continue gaining went away immediately and I started cutting gradually. For quite a short time, I reached my 85 kg again and was in a much better shape than the previous year. It took me 6 weeks. I would like to share with you my nutrition and training plan for these 6 weeks. It is very easy and suitable for people with busy daily routine who train naturally.

Nutrition plan:

After wake-up: 3 ml Cvetita Herbal Green tea
Cardio activity – 20 minutes running outside
After cardio activity: 1 dose Sport Definition BCAA Pro Definition
Breakfast: 8 whites, 100 g oat/rye meal, 100 – 200 g blueberries
Lunch: 150 g turkey fillet + 1 medium batata + salad
Afternoon snack: 150 g chicken fillet + vegetables
Pre-workout supplementation: 1 dose Sport Definition BCAA Pro Definition
During workout supplementation: 2 doses Sport Definition BCAA Pro Definition
Post-workout supplementation: 1 dose Sport Definition Whey Goat & Sheep + 50 g dates
Dinner: 150 g fish + 70 g (quantity before boiling) brown rice
Before going to bed: 30 g raw nuts or 2 eggs

Training Plan

MONDAY Sets/repetitions Rest between the sets Rest between the exercises
Back, trap , abs 2 warm up sets/ 2 working sets
1. Pull-ups 3 х to failure 60 sec 90 sec
2. Pulldowns for back 12-10-8-8 + DS 60 sec 90 sec
3. T-bar row 12-10-8-8 + DS 60 sec 90 sec
4. Inverted row 3 х 15 60 sec 90 sec
6. Dead lift 12-10-8-8 + DS 60 sec 90 sec
7. Barbell shrug 4 х 10+DS 60 sec 90 sec
8. V-ups 3 х to failure 30 sec 30 sec
9. Leg raises
* hold for 3 sec in upper position
3 х to failure 30 sec 30 sec
10. Side sit ups on Roman chair 3 х 30 each side In turns no rest
Cardio walking on treadmill at high incline 20 min 140 pulse
TUESDAY
Chest, delt
1. Decline bench press
* tempo 4 sec down, explosive up, without stopping
12-10-8-8 + DS 60 sec 90 sec
2. Smith Machine Bench Press 12-10-8-8 + DS 60 sec 90 sec
3. Dumbbell flys 4 х 10 60 sec 90 sec
4. Dips – repeat to failure and then go to the crossover
+ crossover
SUPER SET
3 х to failure + 15
60 sec 90 sec
5 Lying rear delt flys 12-10-8-8 + DS 60 sec 90 sec
6. Smith machine shoulder press 12-10-8-8 + DS 60 sec 90 sec
7. Cable Rear Lateral Raise – cable behind 4 х 10 40 sec 90 sec
8. Plate front raise 4 х 10 40 sec 60 sec
Cardio – cycling 20 min 140 pulse
WEDNESDAY
Rest
THURSDAY
Triceps, Biceps
1. Cable pushdown 12-10-8-8 + DS 60 sec 90 sec
2. Dumbbell Lying Triceps Extension 12-10-8-8 + DS 60 sec 90 sec
3. V-grip Cable pushdown
+ Triceps bench dips
Super set
4 х 8 + to failure
60 sec 90 sec
4. Barbell curl
* tempo 4 seconds down, explosive up
12-10-8-8 + DS 60 sec 90 sec
5. Dumbbell Incline Hammer Curl – bench incline 45 °
* lie on the bench face down, hands down. In this position start slowly moving hands up
12-10-8-8 + DS 60 sec 90 sec
6. Cable curls, wrists pointing up to ceiling
* hands close to body, flex and lift with biceps
4 х 10 60 sec 90 sec
FRIDAY
Legs, calf, abs
1. Leg extensions
* Tempo 4 seconds down, explosive up, no hold
15-15-10-DS 60 sec 90 sec
2. Squat on smith machine 12-10-10-DS 60 sec 90 sec
3. Leg press
* slowly down, in lowest position hold 2 seconds, slowly up for 4 seconds, no hold in upper position, slowly down for 4 seconds
4 х 15 60 sec 90 sec
4. Leg curl
* Tempo 4 seconds down, explosive up, no hold
15-15-10-DS 60 sec 90 sec
5. Single-leg back extension on Roman chair 4 х 15 60 sec 90 sec
6. Seated calf raise 15-15-10-10-DS 60 sec 90 sec
7. Cable Kneeling Crunch 3 х 15+DS 30 sec 30 sec
8. Weighted double crunch 3 х 15+DS 30 sec 30 sec
9. Cable side bends 3 х 30 each side 30 sec 30 sec
Cardio – cycling 20 min 140 pulse
SATURDAY AND SUNDAY
REST or cardio activity in the morning before breakfast
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