Dree’s long, slow cut plan
Another guinea pig! My friend Dree!
Dree’s history: Dree has been training for a long time, and she’s already in very good shape – her build is symmetric and she doesn’t have any really bad problem areas – her bodyfat is distributed evenly, which is a real blessing and I truly hate her for this.
She has been following more of a “typical” bodybuilder routine – high-ish reps (around 10-rep sets for most work), drop sets, super-sets… and has been doing cardio: stepper for half an hour three times a week. We’ll be easing her into heavier, lower-rep training as we move her cardio from steady-state toward a more interval-based approach.
Because the last few times Dree tried to cut too fast, like many of us she ended up getting burnt out quitting too soon (and who could blame her – starvation and overtraining SUCKS!). So this time, we’re going to lean her out very very slowly and get her in a holding pattern at around 16%. She may wish to compete at some point next year, and it’s a LOT easier to prep from 16% than it is from 24%!
The plan: Because there’s no huge rush, we’re going to VERY slowly lean Dree out so she can hang onto her muscle mass while slowly hardening up.
Dree’s starting parameters:
- Maintenance calories are approximately 1900, with about 150g each protein and carb. Her fats have been a little low for my liking – around 40g per day. I’d like to see if we can increase this a bit.
- 150 lbs, 24% bodyfat (assumed)
- 114 lbs lean mass
- chest: 35″
- hips: 36″
- calves: 14.5″
- arms: 13″
- waist: 31″
- Shoulders: 42.5″
The plan is to get her to 16% – roughly 135 lbs – in about five months.
For reference, the cut plan is based on the following information:
Carb cycling
How to do cardio if you must
8 seconds of glory
High Intensity Interval Foreplay
Baby Got Back
Bodyfat cut calculator
Good videos
Suggested carb-cycle (we’ll adjust this to suit Dree’s comfort levels)
LBM = 114 lbs.
Maintenance calories: 1900 per day.
A caloric deficit of 1995 calories per week,
for a loss of of 0.57 pounds per week
Average weekly macros:
155g of protein,
61g of fat, and
111g of carbohydrate,
1,615 calories in total.
(4) Lifting/HIIT days:
155g of protein,
51g of fat, and
155g of carbohydrate,
1,701 calories in total.
(3) Rest/SS Cardio days:
155g of protein,
74g of fat, and
54g of carbohydrate,
1,501 calories in total.
Monday Horizontal push pull, 8-second bicycle sprints, high carb
- Rack pulls or off the floor deads 5×5
- bent over rows 3×8
- Flat or low incline BB press 5×5
- Low incline or flat dumbbell press 3×8
- Weighted abs 3×8 – try with a dumbbell on your chest, on a Bosu ball or on the floor with a rolled up towel under your lower back.
- HIIT: “8 seconds of glory” on bicycle – start small – they’re tougher than you think! Start with three minutes of them; work up to 10 minutes of these sprints, follow with at least 10 minutes of moderate intensity cycling or other cardio.
High carb day
151g of protein,
58g of fat, and
150g of carbohydrate,
1,723 calories in total.
Tuesday, Quad dominant,ham accessory, high carb
Front squats, heavy 5×5
lighter front squats OR split squats OR Bulgarians… 3×8
Pick a hamstring movement 3×8 (Good Mornings, GHRs, cable hamstring rows… not leg curls. They don’t do much. SHELC would be fine though)
For now: standing alternating dumbbell bicep curls 3×6-8
High carb day
155g of protein,
51g of fat, and
155g of carbohydrate,
1,701 calories in total.
Wednesday, no lifting , low carb, optional cardio (see below)
Low carb day
155g of protein,
74g of fat, and
54g of carbohydrate,
1,501 calories in total
Thursday, Vertical push pull, high carb
Weighted chins or self-assisted chins (NOT GRAVITRON)5×5, slow negatives, strap hands in to avoid fatigue
unilateral lat pulldowns OR isolateral hammerstrength lat pulldowns done like you’re crawling up a wall, each arm 3×8
Shoulders, alternate between EITHER 5×5 hang cleans, then 3×8 Arnies
OR
5×5 Millies, then 3×8 Arnies
Abs: weighted crunches on bosu ball or equivalent, 3×8
High carb day
155g of protein,
51g of fat, and
155g of carbohydrate,
1,701 calories in total.
Friday, Ham dominant,Quad accessory, high carb
RDLs 5×5
Second ham movement (see above) such as seated cable pulls, 3×8
Front squats 3×8 OR walking lunges 3 floor lengths
Triceps – dips, bench dips, lockouts, whatever 3×6-8
High carb day
155g of protein,
51g of fat, and
155g of carbohydrate,
1,701 calories in total.
Saturday, Low carb day – Hill Repeats: 20-40 minutes
Low carb day
155g of protein,
74g of fat, and
54g of carbohydrate,
1,501 calories in total
Sunday, no training at all, Low carb day
Low carb day
155g of protein,
74g of fat, and
54g of carbohydrate,
1,501 calories in total
Tweaks and additions
Read “How to do cardio if you must ” and gradually start easing your way into the different intensities of cardio. Over time, we’ll move from volume to intensity, so for now, follow all workouts with 20 minutes of any moderate intensity SS cardio you like. Add in 20 minute AM walks if you like. We’ll ease you into HIIT over the next few months.
Go for a 10-20 minute walk after carby meals – it may enhance glucose transport into your muscle cells. Our grandparents were right – a stroll after dinner is indeed good for you. 
Antagonist pairs vs straight sets
No preworkout cardio, but High Intensity Interval Foreplay could work if you like doing a little warmup before you lift.
For now, 5×5 for all heavy compounds
One cheat meal a week for now. Time limit is one hour, for damage control. I suggest you pick a day with a heavy workout and eat about an hour before (or right after) you train.
It’s too soon to require true refeeds, but in about 10 lbs, drop me a note and I’ll talk you through them. Read Moe’s page to see more on this.
Supps
- 10g fish oil daily
- Calcium citrate as per package directions
- Gram of vitamin C daily
- Selenium 100-200 micrograms for thyroid support (optional)
- Vitamin D3 – 1000 IU daily unless you tan a lot
- multi or multi B
- caffeine (with or without ephedrine if you want)
- creatine 5g daily
- be sure to drink lots of water, and please salt your food.
Good Luck Dree.
MariAnne another hamstring option pull thru’s
http://www.weighttrainersunited.com/pullthrough.html
Comment by Ileen — July 31, 2007 @ 1:18 pm
Ileen, thank you very much for this excellent suggestion.
Comment by MariAnne — July 31, 2007 @ 1:25 pm
I’m on day three and doing good so far!!
Comment by Dree — August 1, 2007 @ 10:14 am
Dree, that’s great!
Please let me know if you need anything adjusted. This is a long haul, not a quick fix. There’s no reason for you to feel uncomfortably hungry – you don’t have much to lose, and you have a long time to lose it.
Comment by MariAnne — August 1, 2007 @ 11:34 pm
Monday Aug.6th
weight- 149.5
chest-35 inch
hips-36-inch
calves-14.5 inch
arms-13 inches
waist-31 inches
I don’t know how accurate this is since I’m measuring myself.
shoulders? How do I measure?
Comment by Dree — August 6, 2007 @ 8:33 am
Hey, cool. Weight is creeping DOWN, you’re probably training LESS than you were… good news all around.
The measurements will be “wrong but consistent”. Shoulders – measure around your body, arms down, around where the tape will hit the widest part of your delts.
Comment by MariAnne — August 6, 2007 @ 1:13 pm
Looks like 42.5 on the shoulders
Comment by Dree — August 7, 2007 @ 6:47 am
Dree, I updated your starting parameters.
How are you feeling?
Comment by MariAnne — August 9, 2007 @ 8:46 am
I’m good!! but my weight and measurements are the same this week.
Comment by Dree — August 13, 2007 @ 5:12 am
Okay, give it another week and continue to work your way up with the HIIT intervals.
Are you working your way into these now? How much/what kind of cardio are you doing currently, and which days?
Comment by MariAnne — August 13, 2007 @ 7:36 am
Twice a week I’m doing the hills on the treadmill. I’m pms holding water right now.
Comment by Dree — August 16, 2007 @ 6:38 am
been busy with the kids!! Sorry for a late update!! weight is at 149. Down a 1/2 a pound and all measurments are the same. Diet waes off the last week though. Back on track!! Dont give up on me!!
Comment by Dree — August 27, 2007 @ 9:49 am
I’m not going to give up on you!!! Don’t be silly. You just had hell-week with the kidlets and school, and still you’re down half a pound! That’s excellent!
Now, let’s see if we can’t get this moving a little faster for you.
Have you looked at the complexes article? Have a look, and check your email.
Comment by MariAnne — August 27, 2007 @ 8:46 pm
Much better!! I started spreading my fats through out the day. A few nuts here and there. It’s keeping me more satisfied. hmm…..should have listened to you along time ago !!lol !! The macros are better now!! The rest days were really the problem for me. The carbs were too low. Way better now!!
Comment by Dree — August 31, 2007 @ 10:02 am
Calves- I think I measured wrong last time? 15 inch right and left
hips- 36 inch
chest- 35 inch
waist 30 inch
arms right and left- 12.5
weight 149 pounds
shoulders- 42 inch
I’m feeling good!!
Comment by Dree — September 4, 2007 @ 8:36 am
Ok….Been out of the gym for 6 days. Husbands birthday, Apts. and just started night classes at the Community College. Today I was planning on heading back to the gym before class tonight but….my lower back feels stiff. Like it’s tightened up for no reason. Any suggestions? I’m going to go light at the gym due to the back pain. I’ll update tommorow a.m.
Comment by Dree — September 20, 2007 @ 8:54 am
9-22-07
It felt a bit tight on that side while doing back ext. It’s just a tightened up muscle. Feeling better now. On my way to the gym!!
Comment by Dree — September 22, 2007 @ 9:19 am
I’m going to try and head back to the gym tonight. Had to recover from the surgery yesterday. I should be back on track now!! Now taht the pms should be behind me I’ll be updating every Sunday like I promised!! Starting next Sunday. Thanks for the support Built!!
Comment by Dree — October 19, 2007 @ 4:40 am
Oh….I also added in a redline during weight training. Seems to give me that extra push with no bad side affects.
Comment by Dree — October 19, 2007 @ 4:43 am
last night at the gym went well.All upper body. No cardio….. I’ll start up lower and cardio again on Monday!! I’m feeling great post-op !!
Comment by Dree — October 20, 2007 @ 6:23 am
Dree, thanks for the update – I’m so glad you’re feeling better!
Comment by MariAnne — November 5, 2007 @ 7:10 pm
Weight is at 149. Started at a new gym a week ago. I’ll be posting every Sunday. Sorry for the slacking Marianne!! I’ll measure next Sunday and post the update.
Comment by Dree — January 14, 2008 @ 8:09 am
Hey, you had a LOT on your plate. I’m very glad to see you back and ready to make this happen.
Thanks for posting.
Comment by MariAnne — January 14, 2008 @ 8:25 am
weight-152 but -BI @ 147
calves-14.5
arms-12.5
chest(under arms above breast) 34
waist-31
upper legs-22.5
Comment by Dree — January 20, 2008 @ 5:22 pm
Thanks for the update babe. Anything you need, or are you doing okay?
Comment by MariAnne — January 20, 2008 @ 5:29 pm
No changes to report. Weight is the same along with measurements. It’s only been a week so nex Sunday I think I’ll have a drop in bf% to report.
Comment by Dree — January 28, 2008 @ 6:09 am
weight is the same but measurements have changed a tad.
calves- 14.5
waist- 30.5 down .5
low chest under breast-31
upper chest above brast-33
shoulders-43.5
right leg thigh- 21.5 down 1
left thigh-21 down 1.5
arms still 12.5
Comment by Dree — January 29, 2008 @ 7:42 pm