Training plan for men for cutting, consisting of 12 workouts

This 3-week fat-burning program involves low-carb, extremely intense workouts with short rest periods between sets, and 15-minute intense cardio sessions.

Brief description of the program

• The main goal is to burn fat and dry the body to get sculpted muscles
• Target muscle groups - whole body
• Difficulty: medium
• Number of workouts per week – 4
• Necessary equipment and exercise equipment – ​​barbell, crossover, dumbbells, EZ bar
• Gender focus – for men and women

Description of the body drying workout

There is nothing unique in the information below; it does not contain any super effective exercises for drying the body, which are performed only using the energy of subcutaneous fat. The article was not written with the intention of deceiving anyone into thinking that you can get a ripped body in 21 days. This drying program is called “Fast and Furious” because:

• Before dinner, you should only consume 1/3 of your daily calorie intake. For most people, this is similar to fasting.
• The workouts will be grueling and fast-paced, as they are aimed at burning calories.

The training program for cutting and pan nutrition is designed for 21 days. You can go through 1 cycle if you want to quickly lose 2-7 kg of fat, or several cycles if your goals are more ambitious.

The ultimate goal of the program

The cycle is aimed at burning fat while maintaining muscle mass, which will allow you to look sculpted.

During the first week of a low-calorie, low-carb diet, you will lose a lot of water from your body and lose weight rapidly. However, don't expect to lose pounds as quickly over the next two weeks. Typically, at the end of 3 weeks, men will lose about 3.5-5.5 kg, and women - 2-4.5 kg.

If you continue to follow the program, the rate of weight loss will decrease during the second and third cycles. You will remove remaining water, and weight loss will occur due to fat burning. During the second cycle, men can expect to lose 2-4.5 kg, and women - 1.4-2.7 kg.

This program is ideal for people who have gained excess weight over the past 6 months and now need to lose fat in order to return to a more or less normal weight. I don't recommend repeating the cycle more than twice.

So, if you're ready to work on your body so you can look great on the beach this coming summer, then let's get started!

Basic elements of the drying scheme

Here are the main elements of a 21-day cycle:

• Cutting back on your pre-workout diet . You should eat less during the day and consume most of your calories within 4 hours in the evening.
• Power training. You should train 4 times a week, minimizing rest time between sets.
• Cardio . Strength training should be followed by intense 15-minute cardio sessions. It is not necessary to do additional cardio, but such examples will be discussed below.

This program is not intended for beginners. If you do not have the slightest idea about the technique of performing the given cutting exercises, then be sure to master it before starting the program. Also note that the program has 2 meal plans: 2,100 calories per day for men and 1,500 for women.

Here is a sample training schedule. You can change the days depending on your personal schedule, as long as you have 2 rest days between lower and upper body workouts.

• Monday - Upper Body Workout "A"
• Tuesday – Lower Body Workout “A”

• Thursday – Upper Body Workout “B”
• Friday – Lower Body Workout “B”

Rest between sets should be exactly 30 seconds. Maintain the same weight throughout all sets.

Select the exact weight that will allow you to complete the prescribed number of sets and repetitions. If you can't complete all the reps in a set, lower the weight next time. On the other hand, if the weight doesn't feel heavy enough, increase it the next time you perform the exercise.

Optional Cardio

At your discretion, you can add cardio training to dry your body faster:

• In the morning
• On the weekend
• At least 4 hours before or 3 hours after strength training

These workouts don't have to be boring. Go for a walk, go mountain hiking, swim, run, etc.

Exercises for drying thighs and buttocks

Slender hips and rounded, elastic buttocks are another goal of drying. You can train them both in the gym and at home.

The exercises are done intensely so that a distinct burning sensation is felt in the muscles - this will burn fat more actively.

The best exercises for drying legs for girls are squats, which work both the hips and buttocks. Place your feet shoulder-width apart or lower, with your toes turned outward. When performing squats, keep your heels pressed to the floor. In this case, the body should fall forward, the knees should not go beyond the toes. Lower your pelvis until it becomes parallel to the floor. When returning to the starting position, do not straighten your knees completely. To make it easier for you to maintain balance, you can stretch your arms forward and slightly bend them at the elbows.

You can use dumbbells for squats. If you are doing body drying exercises for girls in the gym, you can use a barbell, barbell, plates or special machines designed for performing squats.

The inner surface of the thigh is well pumped by lunges. It is better to do them with dumbbells or use a special stand.

One of the effective types of squats is plie. Your feet should be placed slightly wider than your shoulders, and your toes should be turned outward as much as possible. Stretch your arms with dumbbells together, lower your pelvis to an angle of 90 degrees.

Cardio exercises when drying in the gym can be supplemented with a treadmill, exercise bikes, orbitracks - these exercise machines effectively allow you to burn excess fat deposits.

21 Day Workout Program

This cutting training program is divided into splits for the muscles of the lower and upper body.

Workout "A"

Upper body

Workout "B"

Upper body

Workout "A"

Lower body

Workout "B"

Lower body

Answers to frequently asked questions

• Should I only use dumbbells on the bench press?

No. You can use either dumbbells or a barbell when performing the bench press.

• Should I only use machines when performing a particular exercise?

No. You can do a similar exercise with free weights.

• Can I do pull-ups instead of pull-downs?

Yes.

• Can I do bent-over barbell rows instead of cable rows?

Yes.

• Can I do squats instead of leg presses?

You can, but the muscle pain will be very severe and may last for a week, which will negatively affect your progress.

• Are there too many approaches included in the program?

There are many approaches, but the program requires rest. At the same time, due to the shortened rest time, the working weight and training intensity are reduced.

How to exercise while drying your body

Many visitors to fitness clubs and “atmospheric” gyms in the basement do things that make no sense. A typical picture: an overweight individual, hungry for relief, with a feverish gleam in his eyes, wraps himself in some kind of miracle belt and goes to the cardio zone.

He returns after 20-30 minutes, lathered, out of breath, and rushes to work out his abdominal muscles, and then, for example, his biceps. What is the logic in this?

First, remember: miraculous belts and shorts for ladies will not bring any practical benefit. And there is also no effect from a local increase in the temperature of problem areas of the abdominal area of ​​the press. On the contrary, you risk overloading your heart, overheating the internal organs located in the abdominal cavity and simply getting a rash.

And the inspiring streams of sweat that are caused by these insulation have nothing to do with fat burning and how to dry properly - especially not.

Cardio training while drying

Do this cardio session after every strength training session. If you're pressed for time (or the gym is crowded), you can do the cardio later in the day or the next morning.

For cardio you will need:

• Treadmill or step platform
• Free space 3 x 3 meters

The cardio session will take you 15 minutes (perhaps a little more). Repeat the sequence of exercises below 5-6 times without resting.

About the diet

Why is it important for men to eat a balanced diet too?
It is a misconception that only girls need to watch what they eat.

First, a balanced diet will allow you to recover better from training and progress faster (in combination with other factors discussed below).

Secondly, an important point is to improve metabolism (metabolism) thanks to a balanced diet.

In addition, a balanced diet generally has a beneficial effect on the general condition of the body and well-being, including health, and also serves as a measure for the prevention of colds and other diseases.

Diet for men

This meal plan involves limiting your food intake to 5 pm. You should focus on consuming foods that are low in carbohydrates but high in fat and protein. Have dinner (this is your main meal) around 17-18 hours, and also have a snack around 20-21 hours.

Here is the cutting meal schedule for men:

• 8:00 – 3 egg omelette with 2 sticks of butter and any vegetables you prefer such as peppers, onions (diced), mushrooms, spinach, etc. This meal contains 330 calories and 20-22 grams of protein.
• 11:00 – whey protein shake, 3 fish oil capsules and 55 grams of strawberries or blueberries. This meal contains about 157 calories and 22-25 grams of protein.
• 14:00 – 2 pieces of fatty cheese and 30 grams of almonds. This meal contains about 324 calories and 22 grams of protein.
• Dinner (post-workout) – choose one of the 3 options below
• Bedtime snack – casein protein shake, 3 fish oil capsules and a medium apple. This meal contains about 213 calories and 25 grams of protein.

Dinner. Option #1

• 280 grams boneless, skinless chicken breast (312 calories and 65 grams protein)
• Dip made with 55 grams sour cream and 55 grams salsa (141 calories and 2 grams protein)
• Spinach salad. 2 cups spinach, 2 tablespoons olive oil and 4 tablespoons red wine vinegar (sauce), salt and pepper to taste, 1/2 onion, diced, 5 cherry tomatoes, 55 grams diced mozzarella cheese (full-fat), 30 grams olives . (631 calories and 23.2 grams protein)

Dinner. Option No. 2

• 225 grams 70% lean ground beef mixed with seasonings and 55 grams guacamole. (743 calories and 60 grams protein)
• Salad. 2 cups shredded lettuce, 1/2 cup fresh salsa, 1/2 cup sliced ​​(full-fat) cheddar cheese, 30 grams sour cream. (343 calories and 15.6 grams protein)

Dinner. Option No. 3

• 225 grams of salmon. (466 calories, 50 grams protein)
• Lemon cream sauce. 3 melted butter, juice of 1 lemon, 1/2 tablespoon minced garlic. (112 calories)
• Spinach salad. 2 cups spinach dressed with 2 tablespoons balsamic vinegar and 2 tablespoons olive oil. 30 grams of walnuts, 1 gram of dried cranberries. (518 calories and 3.6 grams protein)

Balanced nutrition before and after training

Pre-workout nutrition

• You should eat 1-1.5 hours before training so that the food has time to begin to digest, which will avoid discomfort in the gastrointestinal tract and nausea
• Preference should be given to complex carbohydrates and protein to provide muscles with an energy substrate for work
• Before training, try not to eat foods that may irritate the stomach or cause gas (the training is unlikely to be productive in this case)

Post-workout nutrition

• Immediately after training, you can drink a portion of protein or BCAA to ensure the fastest delivery of protein and amino acids to the muscles.
• It is best to eat within 1-2 hours after training to close the protein-carbohydrate window and start the process of muscle fiber recovery as quickly as possible.
• Don't forget to drink enough water, both during and after your workout. This is important, muscle fibers love water!

Diet for women

This is what a nutrition schedule for women should look like:

• 8:00 – 2 large eggs omelet with 2 sticks of butter and any vegetables you prefer such as peppers, onions (diced), mushrooms, spinach, etc. This meal contains 260 calories and 14-16 grams of protein.
• 11:00 – whey protein shake, 3 fish oil capsules and 55 grams of strawberries or blueberries. This meal contains about 157 calories and 22-25 grams of protein.
• 14:00 – 1 piece of full-fat cheese and 30 grams of almonds. This meal contains about 244 calories and 16 grams of protein.
• Dinner (post-workout) - Choose one of the 3 options below.
• Snack before bed – casein protein shake, 3 capsules of fish oil. This meal contains about 143 calories and 25 grams of protein.

Dinner. Option #1

• 170 grams boneless, skinless chicken breast (187 calories and 39 grams protein)
• Dip made with 30 grams sour cream and 30 grams salsa (71 calories and 1 gram protein)
• Spinach salad. 2 cups spinach, 2 tablespoons olive oil and 4 tablespoons red wine vinegar (sauce), salt and pepper to taste, 1/2 onion, diced, 5 cherry tomatoes, 40 grams diced mozzarella cheese (full-fat), 30 grams olives . (432 calories and 16 grams protein)

Dinner. Option No. 2

• 170 grams 70% lean ground beef mixed with seasonings and 30 grams guacamole. (545 calories and 44 grams protein)
• Salad to dry: 1 cup shredded lettuce, 1/2 cup fresh salsa, 1/4 cup chopped (full-fat) cheddar cheese. (161 calories and 7.6 grams protein)

Dinner. Option No. 3

• 170 grams of salmon. (350 calories, 37.6 grams protein)
• Lemon cream sauce. 2 melted butter, juice of 1 lemon, 1/2 tablespoon minced garlic. (76 calories)
• Tossed Spinach Salad: 2 cups spinach with a dressing of 2 tablespoons balsamic vinegar and 2 tablespoons olive oil. 15 grams of walnuts, 15 grams of dried cranberries. (254 calories and 2.7 grams protein)