18 Week cutting program

[Iron Getta]

Fellas I'm 236lbs & 6Feet tall with 30%BF ( I know a fat fuck!). I've got 18 weeks to cut down to about 15% to 18% BF. I want all my brotha's on animal help me out to put together the most effective way to go about this. Any type of information is helpful especially on ANIMAL! Thanks in advance fellas! Lets get it in!

[grizzed]

I've got 18 weeks to cut down to about 15% to 18% BF.
This post is way to fucking long.
Short Version 1) your goal is attainable
2) Plenty of cardio
3) Keep your HR up when lifting
4) Keep your diet clean and lean
Long version -
I'm in the same boat ... it's all about losing fat. Using % as a goal is much better than using weight. I did a little math to figure out just what you're trying to accomplish.

236 and 30% means your lean mass is around 165. Using that as a base in order for you to reach 15% bf you're looking at a goal weight of 195. That means we're talking about losing 41 lbs in 18 weeks or about 2.25 lbs a week. Not easy, but not impossible.

I know I know I know .... these numbers really don't mean shit, but they do give a little perspective (at least for me).

You're going to have to get the engine going and keep it going. That means plenty of cardio. Use your judgment on your cardiovascular health or see a doctor to help determine that.

Besides the standard treadmill/eliptical/bike crap here is something you can try to keep that engine burning hot. The goal here is to make weightlifting a cardio event. I've done this and I've seen fat loss and I've gained strength doing it.

- First get a decent Heart Rate Monitor(HRM).
- Second determine your Max Heart Rate (MHR) <-- NEVER go above this
- Third determine your Training Heart Rate(THR)

MHR formula 220 - (Your Age) = (MHR)
THR forumla (MHR) * (Intensity percentage) = (THR)

Finally get your ass in the gym and lift. After each set you check your HRM to ensure you never go below your THR.


Example
MHR 220 - 30 year old = 190
THR 190 * .55 = 104.5 or 105

Go through your workout and between sets check your HR so that as your heart approaches 105 you're getting ready to start your next lift.

We've just turned your lifting into a cardio event. We aren't giving our muscles the best chance to grow here, but our goal is fat loss not muscle growth.

You're going to have to play with this to determine what works for you. Maybe you need 60 65% instead of 55 or maybe you need to drop it to 50%.
Maybe your lifts will have to be heavier or lighter with this. Your body will let you know. I couldn't use this method when I did deadlifts or squats. My HR would go through the roof and my next lift would be way too weak.

You could throw all this crap out the window and just wait 90 seconds between lifts too, but this method dumps the guess work and tells you what's going on with your body.

Last but not least since this is posted in diet. Your plan is aggressive, so you're probably going to lose some lean mass, but diet can help a lot with that. If you want to keep that muscle you're going to have to eat lean and clean. Try and eat whole food as your protein. Don't be afraid of the carbs, but stay away from anything processed. Also might want to consider supplementing with amino acids (maybe Liver Tabs) Give your body the best chance to repair itself from the workouts.

[dexz101]

good advice grizzed. I, MYself, was 245lbs. at 70 in., appro. 20 wks ago. Used heart rate as tool, but more important clean diet.

wake up for work 3:00am
whey protein shake(40g) and 1cup oats

eat at work at 6:00
6 egg whites and fruit(appleor banana)

8:00
6 egg whites and cup o oats

11:30 lunch break
chicken or fish
rice or wwpasta or sweet potato
cup of veg.

1:30
repeat last meal, just alternated choices.

2:30 whey shake
go home workout

then eat sensible amout of either beef or turkey
2 servings of veg. some applesauce.

Woke up hungry and ready to do it again.
currently at 210 Lbs. not sure about BF% execpt for old caliper not sure if doing right. before 26% now at about 15%.
bf% could drop by 6-8% more.
BUT, going to star adding more supp. and carbos in morning and after workout.
Last goal(lose fat) DONE! New goal ad more muscle to be back at same weight started at, with 3/4 of body fat gone.
muscle also burns fat so All the carbs you put in b4 you workout, iron getta, is just gonna burn up. Like to here from ya and see where you at with your goal. animalpaks got it

[vgiordano]

- First get a decent Heart Rate Monitor(HRM).
- Second determine your Max Heart Rate (MHR) <-- NEVER go above this
- Third determine your Training Heart Rate(THR)

MHR formula 220 - (Your Age) = (MHR)
THR forumla (MHR) * (Intensity percentage) = (THR)

Finally get your ass in the gym and lift. After each set you check your HRM to ensure you never go below your THR.


Example
MHR 220 - 30 year old = 190
THR 190 * .55 = 104.5 or 105



I purchased a heart rate monitor but i try to keep my rates between 140 and 170. Im 20 years old. According to your calculations, should mine be higher?