Leaner Stronger Healthier (New and improved SEP 2015)

Aboviall

Sep 7th 2015

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Leaner Stronger Healthier (New and improved SEP 2015)

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RATING: 78 (FROM 37 JEFIT MEMBERS)

5 DAYS - Cutting - Beginner

Equipment required: Dumbell, Barbell, Kettlebell, Bench, and Machine

This plan supports Interval mode and Audio Cue & Pro Tips

--------------------------------------WHY THIS ROUTINE WORKS-------------------------------------

Statistics prove that the ideal reps for cutting is between 8 and 10 reps. Any more than that the weight is too light and you are just creating an endurance for that weight. (Excluding calves and forearms). Moderate weight that you can only rep 8-10 times if you can do 2 reps more then what is asked then you need heavier weight.
In this routine you will be cutting the fat and toning your muscles without over training or causing your muscles to fail. Doing this will maximize calories burned and fat loss.
PLEASE DO NOT EXCEED THE WORKOUTS IN THIS ROUTINE.

Rest is essential in all workouts, however in cutting you get only 60-90 seconds of rest making this routine fast and full of calorie burning methods. One thing I cannot stress enough is proper form. Use proper form in each and every workout. Proper form may cause you to be able to lift less weight but you will see more results.

-------------------------------------------ROUTINE EXPLAINED------------------------------------------

You will do a warm-up set of the same amount of reps asked each set (8-10) and not record it. A warmup set should be significantly less weight than the set you will actually use for the workout. Wait about 30 seconds then do your first set of moderate weight for the amount of reps required no more no less.
The weight should not be changing every set. You should have a weight that you can only do the amount of reps required if you feel like you can do 2 more than required then go heavier until you find a weight that you can only do that amount required.
Stay at that weight for the rest of the sets unless you cannot complete the set. This will help you understand how much weight you will need in the future.

EXAMPLE: If you bench with 40lbs dumbbells for 8 reps but you feel like you could get 10 so you go up to 50lbs so now youâ€™re on set 2/3 you do it and get all 8 it feels good. You move to set 3/3 and you can only get 6 with good form. Drop back down to 45lbs finish that set. So next time you know that you'll start with 45lbs.

----------------------------------------------------CARDIO-----------------------------------------------------

The cardio of this entire routine will be done as High Intensity Interval Training (HIIT) you give it 100% for 30sec-60sec no slowing down. Then slow down for 60sec-120sec until your heart rate slows/ breathing calms. Repeat this for the full 30min. By the end of this 5 weeks try to get to 60sec at 100% then only 60sec slow down. Then repeat for full 30min. You'll be surprised by your results in fat loss.
PLEASE DO NOT OVEREXERT YOUR SELF. IF YOU FEEL DIZZY, LIGHT HEADED, PAIN OR OTHER ABNORMAL DISCONFERTS. STOP IMMEDIATELY GET WATER SIT DOWN AND LET SOMEONE KNOW ABOUT YOUR ISSUE.
However you may feel some slight light headedness as you are doing intense cardiovascular workouts but do not push yourself too much just do the best you can do if you have to stop in order to prevent discomforts that is recommended. But once you feel better continue on.

--------------------------------------------------NUTRITION--------------------------------------------------
To find your fat percentage I recommend buying a digital caliper. But if you want to find out now you can get pretty close by searching Body Mass Index (BMI) Calculator and enter the required information.

FEMALES

You will be working out with weights, yes I know it seems like you will get big and bulky. But trust me with this routine you will not. You will simply get that sleek sexy body many girls want.

Average Fat
13% - 29%

Obese Fat
30% +

MALES

This routine will not tear down those muscles you've been working for but will eliminate that fat that hides your muscles underneath.

Average Fat
10% - 24%

Obese Fat
25% +

With fat one pound equals 454 grams (decimal places aside, this is a fact).
Fat has nine calories per gram.
Human fat tissue is approximately 87% lipid. So therefore fat tissue has approximately the calorific energy of 395 grams of pure fat (454 grams x 87%), that is 3,555 calories (395 grams x 9).

1 pound fat = 3555 calories
Fat: 1 gram = 9 calories
Protein: 1 gram = 4 calories
Carbohydrates: 1 gram = 4 calories
Alcohol: 1 gram = 7 calories

Basal Metabolic Rate (BMR)
Is how much your body will burn just based on your metabolism.
You can do this by searching BMR calculator and inputting your information.

EXAMPLE:

Male, weight 155 height 5'10 age 23, 1764 calories
Female, weight 155lbs height 5'10 age 23, 1550 calories

ON MY ROUTINE

This is a 6 days a week routine it is asking a lot from you so you have to give back by adding the correct amount of calories.

Males will +1100cal
Females will +1000cal

For losing weight

Average
-2lbs a week
-500cal

Obese
-3lbs a week
-1000cal

DAILY INTAKE AVERAGE MALE

Protein 0.80 grams: Per body weight pounds
Carbs 1.8 grams: Per body weight pounds
Fat 0.4 grams: Per body weight pounds.

EXAMPLE WITH A 155LBS MALE

Protein 124 grams x 4 calories = 496 calories
Carbs 279 grams x 4 calories = 1116 calories
Fat 62 grams x 9 calories = 558 calories

Male= 2170 calories/day

DAILY INTAKE AVERAGE FEMALE

Protein 0.75 grams: Per body weight pounds
Carbs 1.5 grams: Per body weight pounds
Fat 0.3 grams: Per body weight pounds.

EXAMPLE WITH A 155LBS FEAMLE
Protein 116.25 grams x 4 calories = 465 calories
Carbs 232.5 grams x 4 calories = 930 calories
Fat 46.5 grams x 9 calories = 418 calories

Female= 1813 calories/day

OR YOU CAN GET THE MAXIMUM ALLOWED BY TAKING THE BMR ADD IN MY ROUTINE, SUBTRACT THE WEIGHT LOSS.

Male (155lbs): 1764 + 1100 - 500 = 2364 calories/day
Female (155lbs): 1550 + 1000 - 500 = 2050 calories/day

DAILY INTAKE OBESE MALE

Protein 0.75 grams: Per body weight pounds
Carbs 1.5 grams: Per body weight pounds
Fat 0.25 grams: Per body weight pounds.

EXAMPLE WITH A 155LBS MALE

Protein 116.25 grams x 4 calories = 465 calories
Carbs 232.5 grams x 4 calories = 930 calories
Fat 38.75 grams x 9 calories = 348.75 calories

Male = 1743 calories/day

DAILY INTAKE OBESE FEMALE

Protein 0.70grm: Per body weight pounds
Carbs 1.2grm: Per body weight pounds
Fat 0.2grm: Per body weight pounds.

Protein 108.5 grams x 4 calories = 434 calories
Carbs 186 grams x 4 calories = 744 calories
Fat 31 grams x 9 calories = 279 calories

Female = 1457 calories/day

OR YOU CAN GET THE MAXIMUM ALLOWED BY TAKING THE BMR ADD IN MY ROUTINE, SUBTRACT THE WEIGHT LOSS.

Male 1764 + 1100 - 1000 = 1864cal/day
Female 1550 + 1000 - 1000 = 1550cal/day

During the cutting cycle you will lose 0.75lbs of muscle for every 3lbs of fat if you follow the proper diet. So as you can see my diet gives you the majority of the calories you need but stops shy of your daily amount by approximately 100 - 200 calories. This is so you have a little bit of play but not too much this will let you go slight above my recommended diet and still be within your weight loss calories and to let your self have that little extra treat that always feels good to eat after you've been working so hard.

----------------------------------------------------NOTES------------------------------------------------------

If you do not have an indoor pool (during winter) or you are a poor swimmer you can switch the swimming with the indoor bicycle. Swimming is the best for fat loss so if you can swim then I recommend not skipping out on it. You can add in a warm-up set before each workout to prepare your muscles for the sets. I recommend performing 1 warm-up set before each type of exercise. Drink plenty of water but not too much while performing this routine. Drinking water helps keep up your metabolism and hydrate your body/muscles. This routine can be repeated until you reach the desired body weight or size. To maintain your beautiful physique do my endurance routine it will keep you in great shape and you can eat normally again.

PLEASE ONLY RATE MY ROUTINES IF YOU HAVE COMPLETED THE LESSON OR YOU ARE IN PROGRESS.

Off Day Every Sunday 0 exercises, 0 min

Week 1 (A) CHEST/BACK Mon. 8 exercises, 1 hr 7 mins

Barbell Bench Press	3x8 reps	rest: 90s
Barbell Incline Bench Press	3x8 reps	rest: 90s
Cable Lower Chest Raise	3x10 reps	rest: 90s
Dumbbell Incline Fly	3x10 reps	rest: 90s
Barbell Bent-Over Row (Reverse Grip)	3x10 reps	rest: 90s
Dumbbell One-Arm Row	3x10 reps	rest: 90s
Pull-Up (Hammer Grip)	3x8 reps	rest: 90s
Cable Lat Pulldown (Wide Grip)	3x10 reps	rest: 90s

Week 1 (B) CARDIO Tue. 1 exercises, 31 mins

Indoor Cycling

1x1 reps

rest: 30s

Week 1 (C) ARMS/ABBS Wed. 10 exercises, 1 hr 17 mins

Barbell Curl	3x10 reps	rest: 60s
Barbell Curl (Close Grip)	3x10 reps	rest: 60s
Barbell Preacher Curl	3x8 reps	rest: 60s
Barbell Concentration Curl	3x8 reps	rest: 60s
Barbell Tricep Extension (Supine)	3x10 reps	rest: 60s
Barbell Overhead Tricep Extension	3x10 reps	rest: 60s
Cable High Pulley Tricep Extension	3x10 reps	rest: 60s
Cable Tricep Kickback (Reverse Grip)	3x10 reps	rest: 60s
Air Bike	3x35 reps	rest: 60s
Decline Bench Leg Raise	3x35 reps	rest: 60s

Week 1 (D) CARDIO Thurs. 1 exercises, 31 mins

Indoor Cycling

1x1 reps

rest: 30s

Week 1 (E) LEGS Fri. 8 exercises, 1 hr 11 mins

Barbell Deep Squat	3x8 reps	rest: 90s
Dumbbell Lunge	3x10 reps	rest: 90s
Dumbbell Step-Up	3x10 reps	rest: 90s
Machine Leg Press	3x8 reps	rest: 90s
Machine Seated Calf Raise	3x15 reps	rest: 90s
Machine Seated Single-Leg Calf Raise	3x15 reps	rest: 90s
Machine Calf Raise	3x15 reps	rest: 90s
Calf Press On Leg Press	3x15 reps	rest: 90s

Week 1 (F) CARDIO Sat. 1 exercises, 31 mins

Indoor Cycling

1x1 reps

rest: 30s

Week 2 (A) CHEST/BACK Mon. 8 exercises, 1 hr 8 mins

Dumbbell Bench Press	3x8 reps	rest: 90s
Dumbbell Decline Bench Press	3x8 reps	rest: 90s
Dumbbell Decline Fly	3x10 reps	rest: 90s
Cable Straight Arm Crossover	3x10 reps	rest: 90s
Barbell Deadlift	3x8 reps	rest: 90s
Barbell Bent-Over Row	3x10 reps	rest: 90s
Barbell Romanian Deadlift	3x10 reps	rest: 90s
Cable Front Lat Pulldown (Close Grip)	3x10 reps	rest: 90s

Week 2 (B) CARDIO Tue. 1 exercises, 31 mins

Elliptical Training

1x1 reps

rest: 30s

Week 2 (C) ARMS/ABBS Wed. 10 exercises, 1 hr 19 mins

Dumbbell Alternating Bicep Curl	3x10 reps	rest: 60s
Dumbbell Alternating Hammer Curl	3x10 reps	rest: 60s
Dumbbell Alternating Preacher Curl (Hammer)	3x8 reps	rest: 60s
Cable One-Arm High Curl	3x10 reps	rest: 60s
Dumbbell Tricep Extension (Supine)	3x10 reps	rest: 60s
Dumbbell One-Arm Tricep Extension	3x10 reps	rest: 60s
Dumbbell One-Arm Tricep Kickback	3x8 reps	rest: 60s
Cable Shoulder Extension	3x10 reps	rest: 60s
Cable Kneeling Crunch	3x35 reps	rest: 60s
Weight Plate Russian Twist	3x35 reps	rest: 60s

Week 2 (D) CARDIO Thurs. 1 exercises, 31 mins

Elliptical Training

1x1 reps

rest: 30s

Week 2 (E) LEGS Fri. 8 exercises, 1 hr 8 mins

Barbell Deep Squat	3x8 reps	rest: 90s
Machine Seated Leg Curl	3x10 reps	rest: 90s
Machine Leg Curl (Prone)	3x10 reps	rest: 90s
Machine Leg Press (Wide Stance)	3x8 reps	rest: 90s
Calf Press On Leg Press	3x15 reps	rest: 90s
Machine Seated Calf Raise	3x15 reps	rest: 90s
Machine Seated Single-Leg Calf Raise	3x15 reps	rest: 90s
Machine Calf Raise	3x15 reps	rest: 90s

Week 2 (F) CARDIO Sat. 1 exercises, 31 mins

Elliptical Training

1x1 reps

rest: 30s

Week 3 (A) CHEST/BACK Mon. 8 exercises, 1 hr 7 mins

Barbell Bench Press	3x8 reps	rest: 90s
Barbell Decline Bench Press	3x8 reps	rest: 90s
Cable Cross-Over	3x10 reps	rest: 90s
Dumbbell Fly	3x10 reps	rest: 90s
T Bar Row	3x8 reps	rest: 90s
Pull-Up	3x10 reps	rest: 90s
Back Hyperextension	3x10 reps	rest: 90s
Dual Cable Triceps Extension	3x10 reps	rest: 90s

Week 3 (B) CARDIO Tue. 1 exercises, 31 mins

Indoor Cycling

1x1 reps

rest: 30s

Week 3 (C) ARMS/ABBS Wed. 10 exercises, 1 hr 19 mins

Dumbbell Alternating Incline Curl	3x10 reps	rest: 60s
Dumbbell Alternating Preacher Curl (Hammer)	3x8 reps	rest: 60s
Dumbbell Alternating Preacher Curl	3x8 reps	rest: 60s
Dumbbell Concentration Curl	3x10 reps	rest: 60s
Cable One-Arm Tricep Extension	3x10 reps	rest: 60s
Cable One-Arm Tricep Pushdown	3x10 reps	rest: 60s
Cable Tricep Pushdown (Rope)	3x10 reps	rest: 60s
EZ Bar Incline Tricep Extension	3x10 reps	rest: 60s
Toe Touches	3x35 reps	rest: 60s
Oblique Crunch	3x35 reps	rest: 60s

Week 3 (D) CARDIO Thurs. 1 exercises, 31 mins

Indoor Cycling

1x1 reps

rest: 30s

Week 3 (E) LEGS Fri. 8 exercises, 1 hr 12 mins

Barbell Deep Squat	3x8 reps	rest: 90s
Dumbbell Lunge	3x10 reps	rest: 90s
Dumbbell Reverse Lunge	3x10 reps	rest: 90s
Dumbbell Step-Up	3x10 reps	rest: 90s
Calf Press On Leg Press	3x15 reps	rest: 90s
Machine Seated Calf Raise	3x15 reps	rest: 90s
Machine Seated Single-Leg Calf Raise	3x15 reps	rest: 90s
Machine Calf Raise	3x15 reps	rest: 90s

Week 3 (F) CARDIO Sat. 1 exercises, 31 mins

Indoor Cycling

1x1 reps

rest: 30s

Week 4 (A) CHEST/BACK Mon. 8 exercises, 1 hr 7 mins

Dumbbell Bench Press	3x8 reps	rest: 90s
Dumbbell Incline Bench Press	3x8 reps	rest: 90s
Dumbbell Incline Fly	3x10 reps	rest: 90s
Cable Mid Chest Crossover	3x10 reps	rest: 90s
Cable Shoulder Extension	3x10 reps	rest: 90s
Machine Reverse Lat Pulldown (Close Grip)	3x10 reps	rest: 90s
Dumbbell One-Arm Row	3x10 reps	rest: 90s
Gironda Sternum Pull-Up	3x8 reps	rest: 90s

Week 4 (B) CARDIO Tue. 1 exercises, 31 mins

Elliptical Training

1x1 reps

rest: 30s

Week 4 (C) ARMS/ABBS Wed. 10 exercises, 1 hr 16 mins

Barbell Curl	3x10 reps	rest: 60s
Barbell Preacher Curl	3x8 reps	rest: 60s
Dumbbell Hammer Curl (Cross Body)	3x10 reps	rest: 60s
Dumbbell Zottman Curl	3x10 reps	rest: 60s
Weighted Tricep Dip	3x10 reps	rest: 60s
EZ Bar Tricep Extension	3x10 reps	rest: 60s
EZ Bar Decline Tricep Extension	3x10 reps	rest: 60s
Cable Tricep Kickback	3x10 reps	rest: 60s
Crunch	3x35 reps	rest: 60s
Scissor Kick	3x35 reps	rest: 60s

Week 4 (D) CARDIO Thurs. 1 exercises, 31 mins

Elliptical Training

1x1 reps

rest: 30s

Week 4 (E) LEGS Fri. 8 exercises, 1 hr 9 mins

Barbell Deep Squat	3x8 reps	rest: 90s
Machine Leg Press	3x8 reps	rest: 90s
Machine Leg Extension	3x10 reps	rest: 90s
Dumbbell Step-Up	3x10 reps	rest: 90s
Calf Press On Leg Press	3x15 reps	rest: 90s
Machine Seated Calf Raise	3x15 reps	rest: 90s
Machine Seated Single-Leg Calf Raise	3x15 reps	rest: 90s
Machine Calf Raise	3x15 reps	rest: 90s

Week 4 (F) CARDIO Sat. 1 exercises, 31 mins

Elliptical Training

1x1 reps

rest: 30s

Week 5 (A) CHEST/BACK Mon. 8 exercises, 1 hr 8 mins

Barbell Bench Press	3x8 reps	rest: 90s
Dumbbell Decline Bench Press	3x8 reps	rest: 90s
Dumbbell Incline Fly	3x10 reps	rest: 90s
Cable Lower Chest Raise	3x10 reps	rest: 90s
Barbell Deadlift	3x8 reps	rest: 90s
Barbell Bent-Over Row	3x10 reps	rest: 90s
Barbell Bent-Over Row (Reverse Grip)	3x10 reps	rest: 90s
Barbell Romanian Deadlift	3x10 reps	rest: 90s

Week 5 (B) CARDIO Tue. 1 exercises, 31 mins

Swimming

1x1 reps

rest: 30s

Week 5 (C) ARMS/ABBS Wed. 10 exercises, 1 hr 20 mins

Barbell Curl (Close Grip)	3x10 reps	rest: 60s
Barbell Bicep Drag Curl	3x10 reps	rest: 60s
Cable One-Arm High Curl	3x10 reps	rest: 60s
Dumbbell Alternating Bicep Curl	3x10 reps	rest: 60s
Barbell Tricep Extension (Supine)	3x10 reps	rest: 60s
Cable One-Arm Tricep Extension	3x10 reps	rest: 60s
Cable One-Arm Tricep Pushdown	3x10 reps	rest: 60s
Dumbbell Alternating Tricep Kickback	3x10 reps	rest: 60s
Decline Bench Weighted Twist	3x35 reps	rest: 60s
Decline Crunch	3x35 reps	rest: 60s

Week 5 (D) CARDIO Thurs. 1 exercises, 31 mins

Swimming

1x1 reps

rest: 30s

Week 5 (E) LEGS Fri. 8 exercises, 1 hr 10 mins

Barbell Deep Squat	3x8 reps	rest: 90s
Dumbbell Lunge	3x10 reps	rest: 90s
Dumbbell Single-Leg Squat	3x10 reps	rest: 90s
Machine Leg Press (Wide Stance)	3x8 reps	rest: 90s
Calf Press On Leg Press	3x15 reps	rest: 90s
Machine Seated Calf Raise	3x15 reps	rest: 90s
Machine Seated Single-Leg Calf Raise	3x15 reps	rest: 90s
Machine Calf Raise	3x15 reps	rest: 90s