Which training program/method should I use?

[Deratization]

First of all, hello everyone I'm new on this forum.
My infro:
Age:18
Weight: 80kg
Height: 17x cm
Current goal: Fat loss/Get ripped
Current diet: Carbs Cycling
Years of training: Almost 2
Suplementation: Nothing (no money for that)

I don't know which training program/method should I use to get my goal? I don't want enter in catabolism and loss that muscles i have. I started about 2week ago with cutting but with lots of rests because i have something to do (school stuff) and from today I startseriously so what should I do? Thanks alot!!

[Granite-Dawg]

What is your prior training method? Did you lift for sports in school?

[Deratization]

No, i training bodybuilding. Not for competition or something like that, I just love this sport and i love to train this sport. I want to be natural huge... I just want to love my body, my shape

[Granite-Dawg]

Go and buy Arnold Schwarzenegger Encyclopedia of bodybuilding. It is a good book for beginners.

[Jordan Coburn]

As your primary goal is fat loss that will be mostly dependent on your diet, but thats a whole other ball of wax.

In terms of training I would recommend a basic novice program thats focused around basic lifts and progressive overload. These seem to yield the best results for Naturals with your type of training age.

These are good ones:
- Westside for Skinny Bastards
- Starting Strength
- MADCOWS's 5x5
- Wendlers 5/3/1
- Jason Blaha's Novice program

You should be able to find the templates for these online very easily.

[Deratization]

My main question was about the weights, should I train with big weights or light weight?? All of this programs you recommend to me is PL programs, but i think i will start Jason Blaha's Novice program this one, because here i have guide for cutting..

How should I lift when cutting?

The cutting version is 3x5 for main lifts, 2x8 for accessory lifts. Also, you only progress every other session, not every session. Example Workout B: deadlift 200, next workout B: deadlift 200, next workout B: deadlift 205.

[Jordan Coburn]

I think thats a great fit for your goals.

Now what are your macros/cals/cardio(if any) Like?

[Deratization]

I don't understand what you mean by macros but i will answer what i think it is and you can tell me if its something different
Proteins: about 1.5-1.8 gr/kg
Fats: i don't know but from next week I'll start counting 0.5gr/kg
Carbs: as I said, i cycle carb's intake for now it's 200-125-0-150-100-50-50 (grams) but from next week the cycle would look like this: 200-125-0-150-100-50-0 (grams)

Kcal- i don't count/calculate because i'm pretty sure that im in deficit.

Cardio- for now its after all training 30min Light cardio but from next week when i start that program it would be in rest days.

Schedule for next week till the end of summer (and end of cutting):

Mon: Cardio+abs (200gr Carbs)
Tue:Working out/follow the plan (125gr carbs)
Wed: Cardio+abs (Zero carbs day)
Thur: Working out/follow the plan (150gr carbs)
Fri: Cardio+abs (100gr carbs)
Sat: Working out/follow the plan (50gr carbs)
Sun: REST (big rest... Zero carbs day)


Sorry if i have grammar mistakes but English isn't my mother language

[data4]

I don't understand what you mean by macros but i will answer what i think it is and you can tell me if its something different
Proteins: about 1.5-1.8 gr/kg
Fats: i don't know but from next week I'll start counting 0.5gr/kg
Carbs: as I said, i cycle carb's intake for now it's 200-125-0-150-100-50-50 (grams) but from next week the cycle would look like this: 200-125-0-150-100-50-0 (grams)

Kcal- i don't count/calculate because i'm pretty sure that im in deficit.

Cardio- for now its after all training 30min Light cardio but from next week when i start that program it would be in rest days.

Schedule for next week till the end of summer (and end of cutting):

Mon: Cardio+abs (200gr Carbs)
Tue:Working out/follow the plan (125gr carbs)
Wed: Cardio+abs (Zero carbs day)
Thur: Working out/follow the plan (150gr carbs)
Fri: Cardio+abs (100gr carbs)
Sat: Working out/follow the plan (50gr carbs)
Sun: REST (big rest... Zero carbs day)


Sorry if i have grammar mistakes but English isn't my mother language

It would be wise to really nail down your fat and protein intake. Once you do that, you can easily see what your progression is like and whether you need to adjust macros and/or cardio up or down to stay in a deficit.