(people reccommended me to ask chillen to help me out on this one) so here I go..
First of all my details:


18 yrs
30.5" waistline
67kg
5"5 tall
12% body fat

these are my pics:
(never mind date on photo)

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My goal is to be physically well built with also the ability to run/sprint with great stamina. Sort of the abilities of a soccer player. this type of body I mean: http://imgserv.ya.com/galerias2.ya.c...b131f454i3.jpg
not exaggerated just well built with defined abs.

My current workout

Monday : 30-35mins cardio when I wake up. weights+abs (6-7 hrs later)

Tuesday- Rest

Wednesday- Weights+ abs + HIIT (sprints or rope) (10-15mins)

Thursday- 30-35mins cardio when I wake up

Friday- Rest

Saturday- Weights + abs + HIIT (sprints or rope) (10-15mins)

Sunday- 30-35mins cardio when I wake up

My diet:
Poultry (chicken,turkey etc)
All kind of meat
Fish
Salads (vegetables,corn and tomatoes mainly)
Fruit (oranges,apples,pears,peaches,bananas)
Oatmeal and Special K (for breakfast obviously)
3 eggs a day (2 whites, 1 full)
Canned tuna in brine
Cheese (low fat)
Almonds,
Milk
Low fat yogurt
Olives, olive oil and capers
Brown bread -(I rarely have)

These last 3 days since I started cutting this was my diet mainly:

Day 1
breakfast- 2 oatmeal with skimmed milk + fruit (orange) + 5 eggs (4 whites)
workout- abs + Tabata sprints
post workout meal- 1 oatmeal with 2 cups skimmed milk + turkey + can of tuna
1pm apple
2pm steak with 2 potatoes and veg.
5pm 2 turkey slices and some capers + cup of skimmed milk

day 2
did 30min cardio and my breakfast consisted of:
1 Special k cereal serving , 1 cup skimmmed milk, 3 eggs (2 whites), and 2 small chicken breast left overs from yesterday. as for drinking I drank 2 litres of water.
11am- fat free yogurt + 2 pears
2pm- veg salad with can of tuna
5pm- (preworkout)- large cup skimmed milk, 3 egg whites , 5 black olives.
6-workout (abs and legs)
handful of almonds
7.30pm- (post workout)- big bowl of veg salad + 2 portions cubrol + 3 small fat free cheese
8pm chicken and a lot of vegeteble salad + 2 slices fat free cheese and 8 almonds

day 3 (rest day)
breakfast: oatmeal,orange and 3 eggs (2 whites)
11am- veg salad with pieces of meat+ apple
1pm- yogurt + pear

3pm- pork + veg salad + orange
5pm- 8 walnuts+ 2 cups of milk
8pm- 2 portions chicken breast + 2 slices fat free cheese.

As you can see im keeping carbs all before 12pm. Fats late at night.

exception for today as I eat a lot today (havent had any cheat things since 3 weeks)

breakfast: oatmeal cereal with pear
10am football (1hr)
11am fruit salad (2 apples,1 pear)
12am football
1pm 2 servings brown rice
2pm workout (chest+triceps)
post workout- 2 large servings oatmeal cereal
7pm- chicken+ veg salad+broccoli+banana+chocolate (bounty)

yeah i know today i was a pig on carbs, but dont worry i know how to control. was just wondering alone, is it better to cheat by having more than one serving of what you like from the "accepted food" (i LIKE A LOT oeatmeal and brown rice) or is it better to cheat by having for example 1 serving of white pasta?
but this part is not that important so lets move on..

All this info can give you a great idea I think. Now what I’d like you to do (for some days maybe?) is help me regulate and put everything into position since my goal is pretty much like your body.
I would like you to tell me your diet which you used to get ripped/to cut for the abs to show. If mine is good, and you just need to give me some tips feel free to do so. If you think that I'd better bulk before cutting after having seen my pics tell me so, but i think that I have to cut to see my abs no?

Secondly, most important I would like you to tell me what your workouts (weights,hiit,cardio) consisted of.
I am very mixed up about what’s the best for someone cutting and about the reps he needs to make to actually cut.
Full body workouts or split workouts for someone who is cutting?
Can you give me a schedule of your workouts please? (sets,reps)

This may seem annoying to you but you don’t know of what value your help would be, because I get totally confused with the different point of views of people. Thanks a lot man.

Hey just a quick response because I have to go, but about the cheat meal thing. I think its better to have that one cup of white rice instead of over indulging on the good stuff, especially on a cut. The reason being that if you eat too much oatmeal, you may go over your limit and actually gain weight, instead of lose it. If you have that 1 serving of white rice, and keep it within calorie limits, you will be better off.

your diet looks pretty good but i have to say you seem to be doing far too many isolated exercises. If i were you id scrap the split routine and refine your old fbw concentrating on major muscle groups:
LEGS
BACK
CHEST
SHOULDERS therefore your workout should consist of mostly compound exercises SQUATS LUNGES DEADLIFT ROWS BENCH PULLUPS SHOULDER PRESS if you incorporate these exercises into a fbw with maybe a little isolation work at the end of each workout i dont think you will go far wrong.


Also keep the reps between 8-12 and sets between 2-4
GOOD LUCK

thanks man. ok got you about the cheat stuff.

Ok il set up a programme with compound exercises than. How long should I be doing them for (as in minutes,hours)? I am planning to do them 3 times a week. dont I train the biceps,triceps and forearms!??


some questions: how many exercises, sets and reps should I do per muscle group?
if for example I have 30 reps for each exercise how is it best to split them? 8, 10 or 12 each set?


by the way, Chillen, awaiting your help thanks

Biceps, triceps and forearms will get trained with deadlifts, rows, bench presses, dips, chins. Even so, curls and extensions are fine but you've just got so many sets of them. If you want to train them maybe do chins + 1 type of curl or dips + 1 tricep iso (plus the deads, presses, rows, etc.) and it should be plenty.

As for forearms, I haven't trained them directly in years and haven't missed it.

Just planned my full body workout:

chest: pushups x 40
bench press x 40 (sets of 10)

shoulders: arnold press x 32 (sets of 8)
military press x 32 (sets of 8) (should i stand up or sit down for this?)
shurgs (for the traps) x 32 (sets of 8)

biceps: (just to make sure they get something) x 30 (sets of 10)

triceps (just to make sure they get something dircet too) kickbacks x 30 (
sets of 10)
bench dips x 30 (sets of 10)

forearms (I like forearm training) x 30 (sets of 10)

Legs squats x 32 (sets of 8)
deadlifts x 32 (sets of 8)
lunges x 32 (sets of 8)
calves x 32 (sets of 8)

Back (the deadlifts which i did previously)

and bent over rows x 30 (sets of 10).


How many times should I perform this weekly?

____

as for the food this was my day: (a lot of footie at college today)

breakfast: 2 oatmeals with 1 low fat yogurt and pear.3 eggs (2 whites)
9am- football
10 am- vegetable salad with chicken pieces
11am-1pm football
1pm- small veg salad with 2 turkey slices
4pm- broth and can of tuna
5pm workout- shoulders,traps + abs
7pm-post workout- 2 chicken drumsticks + large veg salad.
9pm- 3 cheese slices, corslaw and couple of capers
_________________________________________________________

try using much heavier weights with much less reps
for example do 4 sets of 10 reps for your military press (with heavier weight)
and incorporate this into all your exercises and see how you go(it doesnt matter if you sit or stand i personally stand)

today I did the military press (because I had shoulders today) and using 14kg dumbells with 8 reps per set (4 sets) went well. I was exhausted by the last rep. dont forget ive been lifting for 5 months so give me a chance hehe. so is the full routine good though?

Let's look at what you've got:

pushups 4x10
bench press 4x10
shoulders: arnold press 4x8
military press 4x8
shurgs 4x8
bicep curls 3x10
triceps kickbacks 3x10
bench dips 3x10
forearms 3x10
Legs squats 4x8
deadlifts 4x8
lunges 4x8
calves 4x8

Ok....first. I'd ditch the kickbacks and pushups and bench dips and replace them with plain ol' dips. A three-fer. I'd get rid of one of the shoulder presses. Those two plus dips, plus bench is exessive. And I'd reorder it...so, let's see how it looks now.


Squats
Deadlifts
Bench press
Lunges
Military Press
Dips
Shrugs
bicep curls
Forearms
Calves

Still too much and rows and chins are very handy. Let's add them.

Squats
Deadlifts
Bench press
Bent over row/cable row
Military Press
Dips
Pullups/Chinups take your pick
-----------------------------
Lunges
Shrugs
Bicep curls
Forearms
Calves

Everything below the line I'd consider secondary. Maybe add one to each workout. Day 1 do some curls, day 2 some lunges, day 3 some shrugs, whatever. I'd save forearms and calves for when I have some free time in the gym...on the weekend or something.

The top section are the basics, the must haves imo. After that, it's a free for all. I hope it helped some.

when you refer to dips what actually are you reffering to? because the dips I know about are bench dipps. thanks for the programm by the way.
are my repetition ranges good mate?



this is my routine for fullbody workouts :

Monday : 30-35mins cardio when I wake up. weights+abs (6-7 hrs later)

Tuesday- Rest

Wednesday- Weights+ abs + HIIT (sprints or rope) (10-15mins)

Thursday- 30-35mins cardio when I wake up

Friday- Rest

Saturday- Weights + abs + HIIT (sprints or rope) (10-15mins)

Sunday- 30-35mins cardio when I wake up

is this a good programme for cutting? or should I give up a cardio session and instead throw in a HIITsession?

I know that its more ideal not to do cardio/HIIT on weight days but I cannot right now with my current college schedule. But ive done it for the past months and still was capable of doing it etc.

thanks a lot DEF. youre bing of great help.

These.......

ok man. any tips for the last bit regarding training?

Then I just need to work on the diet aspect.

I hope you mean "reps" of 10 not sets of 10. The sets should be around 3 to 4. Drop the pushups, you dont need them. Add Incline Bench Press in its place.

Too much shoulder work in my opinion. Drop the Arnold press in favor of the Military Press. In addition, its my opinion, for now anyway, you can do away with the shrugs, and let the deadlift work your back and traps.

Pull-ups will serve you well here. In addition to the standard barbell curl (some dont like this exercise, but it will serve you okay)


Drop the kickbacks in favor of the: French Press (skull crusher), or the overhead press. Keep the Dips. And consider the "close-grip" bench press.

Reverse curls or if you wish you could do some Zottman curls (belongs in bicep area but this hits both the forearm and bicep, not a high regarded exercise, but it can do the job)

These are fine lifts. Keep all of them......Again.....lets hope you mean REPS of 8 not SETS of 8.


Calf raises. Calves generally respond better to a higher rep range--normally speaking.

Keep both of these lifts.



Full body workout 3 times per week and if this isnt possible a upper/lower split.
____



Try to get atleast .8 per lbs of body weight of protein. A pre and post workout meal, complex carbs as your staple carb in take along with simple carb intake (fruit) (especially after a WO), and good amount of good fats (NPB, nuts, Flax seed, fish oil, etc)

What have you determined your MT line to be, and what have you determined your caloric target to be?




Best wishes to you my new friend,



Chillen

I'm sure he means 4 sets of 10 reps

I just wanted to make sure, so the young man doesnt need an ambulance to the massage parlor for "movement" therepy.....because he cant get out of bed after the first day....LOL