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 | |||
