KingGrizzly
New Member
Cutting weight is cake for me, I have dropped from 225 to under 205 in 6 weeks, went from 25.5% bf to 19.5% bf looking to run my first cycle as soon as i hit 15% (search squiiid on intro forums for any advice) Anyway, here is what i did , first 2 weeks was more time than anything getting my lungs back and trusting my knee (injury) 1st do some long jogs focus more on time spent jogging or distance rather than how fast you go.("I ran 5 miles" not "I ran that mile under 7 minutes") Naturally you will increase stamina and get your breath back than you can start max interval training much easier. Cardio Cardio Cardio! 2nd cut back on portions immediately! Starting a diet is a lot harder than maintaining one for me, so what I recommend is first cut the junk food, fast food, candy etc. and you cut back on your portions. Eat as often as you currently are lets just do smaller portions. The more discipline and honest you are with yourself the better. (instead of " Ok one more" how bout "anybody want half of mine" ) State of mind is key! "this will hold me for another 2 hours" , slowly it will be much easier to start eating right. I did not start lifting until week 3. Even then it was light weight, high rep. and still ran 1-3 miles daily before my lifts, again focus more on distance than time. After my lifts I would do some cardio as well. These cardio sessions is where i pushed it as hard as i could focusing more on speed than distance. Max interval training was perfect for me. Shoot your heart rate as high as you can than rest for minimal time and repeat. Your body is tired and that is when you can take advantage! 4 weeks in (diet should be dialed in by now) I felt great 25lbs lighter and so I started lifting heavy week 5, heavy as i could. Still i ran before every workout 1-2 miles trying to beat my time every time. I was doing around 5-8 workouts depending on the muscle as heavy as i could, 4 sets 6-8 reps. I did reduce my Cardio post work outs to 3-4 times a week instead of daily. Mostly due to time constraints (work and kid care only watches the brats for 2 hours) if you have the time i recommend you keep on the post Cardio, as big as you are it wont hurt. I am in week 7 now going back to high intensity cardio pre and post workout and 10 to 12 workouts 3 sets 10-15 reps. I noticed i had put 5 lbs back on, not bad at all , but not my goal. This has worked for me and all of my partners (male and female) Hope it works out for you! If for any reason Anyone need advice on short term cuts holla. I've done 7lbs in 1 hr and 23 lbs in 2 1/2 days. Not the healthiest but i always made weight!
