Looking for training advice during cutting phase
M 33; 188cm (6’2); 93kg (205lbs); lifetime natty
Apologies in advance for the lengthy post, but I’m looking for some advice as to how, if at all, I should be changing my weight training program now I’m entering a cutting phase.
Just for some context, I started training again seriously in January 2024 and quickly realised I could go down the body re-composition route having held considerably more muscle in my mid-20s. I made some incredible gains through the first four months of last year, whilst dropping a ton of body fat, and then effectively have continued a lean bulk ever since.
I would estimate my current BF% to be around 15-18%
Starting BW Jan 2024: 110kg (242lbs) Current BW Jan 2025: 93kg (205lbs) Goal BW April 2025: 88kg (194lbs)
Current training plan:
Mon: Cardio – 60 mins football (soccer) Tues: Chest focused push Weds: Legs Thurs: Rest/cardio Friday: Shoulders focused push Saturday: Back Sunday: Cardio – 90 mins squash
Training split breaks down as follows:
Tuesday
Decline dumbbell press 4 x 10 Dips 4 x 10-12 Fly machine 4 x 10-12 Face pulls 4 x 12-15 Rear delt flys 3 x 10-12 Incline dumbbell press 3 x 10-12
Wednesday
Leg extensions 4 x 10-12 Leg press 5 x 8-10 Barbell squats 5 x 12 Calves (5 sets)
Friday
Seated dumbbell press 4 x 10 Military press 4 x 10 Single arm cable lateral raises 4 x 12-15 Face pulls 4 x 10-12 Close grip bench 4 x 12-15 Seated machine chest press 3 x 10
Saturday
Chin ups 4 x 10 Underhand lat pulldowns 4 x 10 Barbell shrugs 4 x 10-12 Dumbbell shrugs 3 x 8-10 Seated rows 3 x 8-10
Diet-wise, I’m intending to do a 12 week cut from 6th Jan to 31st March:
Cals: bodyweight (lbs) x 10-12 = 2050 to 2460 cals daily
Protein: goal bodyweight (lbs) x 0.8-1g = 155-190g (620 to 780 cals) Fat: 50g (450 cals) Carbs: remainder of daily cals (980 to 1230 cals)
With my current training plan, I do train hard. 60 – 90 seconds rest on timer between sets, zoned-in and concentrated, with a focus on progressive overload and deep stretch/mind-muscle connection.
I will admit that I have a slight tendency to ego-lift on some exercises, even if just for a set or two, but I do try to balance this against keeping form and sticking to my rep range 90% of the time.
I know that entering into the cutting phase I’m going to feel more fatigue during workouts and that recovery time may be longer, so with that in mind I would greatly appreciate any advice as to what I should be doing to maximise the benefit of my training with a view to retaining as much muscle mass as possible over the next 12 weeks.
Thanks in advance.
M 33; 188cm (6’2); 93kg (205lbs); lifetime natty
Apologies in advance for the lengthy post, but I’m looking for some advice as to how, if at all, I should be changing my weight training program now I’m entering a cutting phase.
Just for some context, I started training again seriously in January 2024 and quickly realised I could go down the body re-composition route having held considerably more muscle in my mid-20s. I made some incredible gains through the first four months of last year, whilst dropping a ton of body fat, and then effectively have continued a lean bulk ever since.
I would estimate my current BF% to be around 15-18%
Starting BW Jan 2024: 110kg (242lbs) Current BW Jan 2025: 93kg (205lbs) Goal BW April 2025: 88kg (194lbs)
Current training plan:
Mon: Cardio – 60 mins football (soccer) Tues: Chest focused push Weds: Legs Thurs: Rest/cardio Friday: Shoulders focused push Saturday: Back Sunday: Cardio – 90 mins squash
Training split breaks down as follows:
Tuesday
Decline dumbbell press 4 x 10 Dips 4 x 10-12 Fly machine 4 x 10-12 Face pulls 4 x 12-15 Rear delt flys 3 x 10-12 Incline dumbbell press 3 x 10-12
Wednesday
Leg extensions 4 x 10-12 Leg press 5 x 8-10 Barbell squats 5 x 12 Calves (5 sets)
Friday
Seated dumbbell press 4 x 10 Military press 4 x 10 Single arm cable lateral raises 4 x 12-15 Face pulls 4 x 10-12 Close grip bench 4 x 12-15 Seated machine chest press 3 x 10
Saturday
Chin ups 4 x 10 Underhand lat pulldowns 4 x 10 Barbell shrugs 4 x 10-12 Dumbbell shrugs 3 x 8-10 Seated rows 3 x 8-10
Diet-wise, I’m intending to do a 12 week cut from 6th Jan to 31st March:
Cals: bodyweight (lbs) x 10-12 = 2050 to 2460 cals daily
Protein: goal bodyweight (lbs) x 0.8-1g = 155-190g (620 to 780 cals) Fat: 50g (450 cals) Carbs: remainder of daily cals (980 to 1230 cals)
With my current training plan, I do train hard. 60 – 90 seconds rest on timer between sets, zoned-in and concentrated, with a focus on progressive overload and deep stretch/mind-muscle connection.
I will admit that I have a slight tendency to ego-lift on some exercises, even if just for a set or two, but I do try to balance this against keeping form and sticking to my rep range 90% of the time.
I know that entering into the cutting phase I’m going to feel more fatigue during workouts and that recovery time may be longer, so with that in mind I would greatly appreciate any advice as to what I should be doing to maximise the benefit of my training with a view to retaining as much muscle mass as possible over the next 12 weeks.
Thanks in advance.