Help pulling together a cut programme

[Vertical]

At the moment my aim is to cut, to improve physical appearance and hopefully my vertical... I'm 5'7 and if I had another centimeter on my jump I could grab the rim in basketball.

I'm currently eating just under 2000 calories, when I should eat 2500 to maintain my current weight.

I'm struggling when it comes to making an excercise program to accompany it.

I don't have access to a gym, as I'm back home from uni for summer, but I do have a barbell and dumbbells.

At the moment I'm thinking, 2 (30min) sessions of cardio a day (one in the morning and one after work), every other day. This would involve skipping, cycling and jogging. Is this too much? Not enough?

As for weightlifting... I currently have a pathetically random schedule that involves barbell squats and lunges, and like.. basic dumbbell curls. I know I should be working large muscle groups on a cut: back, shoulders, legs... and I should be doing ideally between 5-8 reps stopping just before the last rep is failed. Can someone gimme a hand?

Something like this would be suitable? not sure how which, or how many different excercises i should do for each muscle group... i mean rahf lists millions: http://trickstutorials.com/forum/showthread.php?t=29751


Monday:
morning cardio
evening cardio
followed by...
abs and legs

Tuesday:
arms shoulders back

Wednesday:
morning cardio
evening cardio

Thursday:
abs and legs

Friday:
morning cardio
evening cardio
followed by...
arms shoulders back

Saturday:
morning cardio
evening cardio

Sunday:
abs and legs?



help?


cheers,
vert

[Honken]

Why in the name of f*ck do you want to cutt when you eat 2000 calories a day?

Don't divide everything into musclegroups, think vertical/horizontal push/pull. Seeing as your goal is a higher vertical you'd want to train heavy and compound. Squats, deadlifts, benches, rows, presses and so on.

1-3 reps for power, 4-6 for strength. Switch between the two now and then. Use strength with higher volume for buildup, then cut down the volume and increase the intensity/effort for power.

[Vertical]

as in ive just started eating 2000 calories in an attempt to cut, lol. im making sure im getting shit loads of protein over my 6 meals to maintain muscle. sorry for being unclear there

[Honken]

as in ive just started eating 2000 calories in an attempt to cut, lol. im making sure im getting shit loads of protein over my 6 meals to maintain muscle. sorry for being unclear there

If you eat 2500 to maintain your weight, you'd be about 150-160lbs. Being 5'7", that'd be an ideal weight for an athlete.

[Vertical]

im about 75kg... 165 pounds.

[Honken]

Don't really see why you have to cut? You'd have a nicely figured body, plus enough meat on your legs to make you leap to the moon if you'd keep the weight and work with it.

[Vertical]

which brings us round to, how do I "work with it" ??
Ive never designed a programme. and im clueless as you can tell.

[Honken]

Well, for starters, I'd go with the Starting Strength program. It goes like this:

Workout A
3x5 Squat
3x5 Bench Press
1x5 Deadlift

Workout B
3x5 Squat
3x5 Standing military press
3x5 Rows

This is to develop basic strength. Stick with this program for a few months atleast, it's designed to hit your entire body and make it grow. Then when you've done it for some time and start to notice that it's not working as much as before, switch up and vary.

Learn the proper form, then increase the load so that every set becomes heavy. Don't forget to warm up first! Throw in your cardio before this, preferably inside the gym.

[Vertical]

As on of my aims is to improve my vertical... can anyone suggest any excercises that could aid this?

[rock_ten]

Honken, your line of reasoning as to why he shouldn't cut makes several unjustifiable assumptions. Let's get a pic or his bf% before we decide whether he should cut or not. A person of 75kg at 5'7" could easily be really quite fat.

[Vertical]

THANK YOU! that was what i was thinking
im not 'fat'... just could easily look/feel/perform better if i cut
rock_ten.. you seem to know your shit, besides the basic strength programme honken said, have you got any alternatives/improvements to what I was considering?

[rock_ten]

I think Starting Strength would be a good idea, heres more info on it:
http://forum.bodybuilding.com/showthread.php?t=998224

Since it isn't very high volume and won't be heavy or demanding at first, you could do cardio pretty much whenever you like, but keep an eye on it and do less if you find yourself tired and shit.

If you've never really done any cardio until now, then just putting that in should make quite a difference. I don't know much about your diet or experience in controlling it, so its hard to say what to do. For example, some people might need telling to stop drinking coke and eating frosties, others already don't eat junk and need a different stage of advice.

[Vertical]

Diet:
taking 2000 calories
800g carbs, 800g protein 400g fat
no pop, sweets, chocolate

protein: cottage cheese, egg whites, tuna, chicken
carbs: oats, bananas, blueberries, brown rice, broccoli, spinach,
fat: cashew nuts, pesto, olives

carbs more in morning. 2-3 hours between meals. 3-4l water.

ive only just started doing this (again).. I did it earlier rgus for a few months and shed ~2pounds a week and retained muscle... so I already know that my body responds well to this. but it was always the excercise that let me down. and i dont really seem to be able to get motivated to do HIIT (sprints) when not in a gym. and i dont have gym access for a couple months. would it be a mistake to mix a load a plyometric jump excercises AND cardio AND stength training?

if i can ill find a way to stick photos up on here... im not fat.. but could be shit loads better, i know this..

[Honken]

800g carbs, 800g protein 400g fat

That's 9960 calories. 160g carbs, 160g protein and 80g fat is approx 2000 calories.

[Vertical]

i meant 800 carb calories, 800 protein calories, 400 fat calories
more specifically its 220g 220g 40g respectivly.. my fuck up

[Honken]

Ah I see. What's your goal weight? I understand now that your frame is big, never realised that 5'7 is 170cm!

[compleks]

Man I hate cutting. It makes me angry.

[NightHunter]

THANK YOU! that was what i was thinking
im not 'fat'... just could easily look/feel/perform better if i cut
rock_ten.. you seem to know your shit, besides the basic strength programme honken said, have you got any alternatives/improvements to what I was considering?

Anyone else catch this gem?

[compleks]

I missed it because I'm too hungry to read entire threads/posts.

[rock_ten]

Anyone else catch this gem?

I know its what you all think really, but only a noob isn't embaressed to say it because he hasn't yet picked up on my social position here at TT.

[daviddalo]

75kg on 1,70 seems quite alot, i got 75 kg on 1.80 and im not the thinest... :eh:

goddamn when i first read 400g of fat a day haha good you didnt mean it, that would have been alot