How to get cut?

[Adam B]

Ok, so I am in high school and I run cross country and track. I run 50-70 miles a week. I'm 5'7" and weigh 118. I run 50-70 miles a week. I'm light, but I'm OK with that, since I still get chicks, regardless.

Anyways, can you guys give me some workouts that will get me stronger, and more cut, without putting on a whole lot of bulk? Right now, my strength training consists of 100 pushups, 150 core exercises and 3 sets of 8 dumbell curls, since pushups don't work your biceps as much as the pecs and triceps. Is that good or does it need a change?

 

[EFFORT]

Ok, so I am in high school and I run cross country and track. I run 50-70 miles a week. I'm 5'7" and weigh 118. I run 50-70 miles a week. I'm light, but I'm OK with that, since I still get chicks, regardless.

Anyways, can you guys give me some workouts that will get me stronger, and more cut, without putting on a whole lot of bulk? Right now, my strength training consists of 100 pushups, 150 core exercises and 3 sets of 8 dumbell curls, since pushups don't work your biceps as much as the pecs and triceps. Is that good or does it need a change?

Well you def don't have to worry about adding bulk.....as for getting stronger, you'll need to lift weights.

 

[I-tallionStallion]

You do all this and you are not cut? 50-70 miles a week??

Lift weights as EFFORT said...squats, deads, bench, rows. Check the vault on this forum for workout.

 

[Adam B]

You do all this and you are not cut? 50-70 miles a week??

lol, yep. Well, my legs are cut, but other than that, I'm just skinny as a rail, but not cut. And I just started doing all of the pushups and stuff three weeks ago.

I would just lift, but I don't really have access to a weight room. I have various bumbells and a medicine ball. That's it. There does happen to be a tree in my backyard I could do pullups on though, now that I think about it. Any ideas?

 

[Quagmire911]

lol, yep. Well, my legs are cut, but other than that, I'm just skinny as a rail, but not cut. And I just started doing all of the pushups and stuff three weeks ago.

I would just lift, but I don't really have access to a weight room. I have various bumbells and a medicine ball. That's it. There does happen to be a tree in my backyard I could do pullups on though, now that I think about it. Any ideas?

Get the book Never gymless by Ross Enamait, on www.rosstraining.com. Read the articles that are on that site as well.

 

[EFFORT]

lol, yep. Well, my legs are cut, but other than that, I'm just skinny as a rail, but not cut. And I just started doing all of the pushups and stuff three weeks ago.

I would just lift, but I don't really have access to a weight room. I have various bumbells and a medicine ball. That's it. There does happen to be a tree in my backyard I could do pullups on though, now that I think about it. Any ideas?

well your probably are "cut" but with no muscle. If you want to be cut with muscle then you have to build muscle, which isn't possible given the situation you posted.

 

[eldafar]

Don't have to lift

http://en.wikipedia.org/wiki/Masahiko_Kimura
This guy's resistance training (besides throwing people and grappling with them) was mostly pushing and pulling on trees.
Push and pull on trees! :cheer:

On a more serious note, since you don't have many external weights, I'd recommend body weight exercises that use the most of your body weight.

So pullups/chinups for upper back, dips for triceps/chest. Dragon flags for core.
Single leg (Pistol) squats.

Since you're pretty skinny, you just need to put on muscle. You also need to start eating more considering how much you run.

 

[shaunuk]

Basically the thing here is that looking cut or 'toned' is basically having low bodyfat and also a bit of muscle. You have low bodyfat, guaranteed, since you're a good runner and you run a lot.

But all that running is over time losing you muscle, hence you have low bodyfat but very little muscle, thus looking as skinny as a rail.

So to look cut you need to keep your bodyfat low and build some muscle. The kicker here is that you're never gonna build any muscle running 50-70 miles per week..2 main reasons...1) you'll struggle to eat enough calories and protein...2) your body will never recover properly and build muscle. Running is telling your body to get lighter so it's better at running, pretty much thwarting your efforts.

You can, however, still get stronger by weight training.

I know it sucks but what it comes down to is making a choice to either build some muscle or keep running.

 

[Gomorg]

Yea running 50-70 miles a week will definitely not help you pack on slabs of muscle not to mention the havoc it could end up wreaking on your knees which you may end up paying for later in life. If you want defined muscles and a defined six pack you need to up your calories by alot start consuming lots of nuts, lean meats, good fats, vegetables, fish and healthy carbs in large amounts while doing whole body lifts like squats, deadlifts, bench press, chin ups, dips, and military lifts 3 days per week and you should start packing on the pounds. If you notice that you start gaining a little to much fat while gaining muscle throw in some HIIT(high intensity interval training) and it should balance things out. If you are unfamiliar with any of these terms simply google them and try to get the technique down for the lifts. T-nation.com is a most excellent site to get training programs off of just look in the article library and focus on articles by Chad Waterbury, Christian Thibeadeau and Dr. John Berardi.

 

[leftForDeadPhoenix]

You need to eat casein protein after you run, so your body does not eat your muscle.

 

[shaunuk]

haha, he ain't gonna gain any fat like this and he won't need to add in any HIIT

 

[Adam B]

Yea running 50-70 miles a week will definitely not help you pack on slabs of muscle not to mention the havoc it could end up wreaking on your knees which you may end up paying for later in life. If you want defined muscles and a defined six pack you need to up your calories by alot start consuming lots of nuts, lean meats, good fats, vegetables, fish and healthy carbs in large amounts while doing whole body lifts like squats, deadlifts, bench press, chin ups, dips, and military lifts 3 days per week and you should start packing on the pounds. If you notice that you start gaining a little to much fat while gaining muscle throw in some HIIT(high intensity interval training) and it should balance things out. If you are unfamiliar with any of these terms simply google them and try to get the technique down for the lifts. T-nation.com is a most excellent site to get training programs off of just look in the article library and focus on articles by Chad Waterbury, Christian Thibeadeau and Dr. John Berardi.

My knees will be fine. I'm sure. But like I said earlier, I can't really get to a weight room, and I do a lot of intervals already. I can do dips and pull ups though. I'll just up my protein intake and keep doing the bodyweight stuff and we'll see how it goes. I don't think I'll have to worry about gaining much fat because running any less is out of the question. Thanks for the help guys.

 

[Adam B]

You need to eat casein protein after you run, so your body does not eat your muscle.

What is that?

 

[WC2]

A cardinal rule of cutting is :

Keep the workout routine that you see the most gains from. DON'T change your routine during cutting.

Change your diet and your eating habits. (Small meals 6x day, lean protein, only good fats, and good carbs)

 

[MrS]

You're 5"7, 115 lbs, run 70 miles a week and are asking how to get cut?
A strong wind could blow you over, you shouldn't lose any more weight.
GAIN some weight before you start thinking of losing it. You don't have any to lose!
If you don't have visible abs or whatever you want from your cut-ness, it means you have very little muscle to show.

 

[Gomorg]

My knees will be fine. I'm sure. But like I said earlier, I can't really get to a weight room, and I do a lot of intervals already. I can do dips and pull ups though. I'll just up my protein intake and keep doing the bodyweight stuff and we'll see how it goes. I don't think I'll have to worry about gaining much fat because running any less is out of the question. Thanks for the help guys.

Do you have access to your weight room at school if not you should maybe get a local gym membership so you can access weights. But if you can't do any of that then for sure you can still be doing bodyweight exercises until they get a little to easy. An example routine would be Monday - chins, dips, pistols, handstand push ups 5x5 of each Tuesday - off Wednesday - chins, dips, pistols, hanging leg raises or handstand push ups 5x5 of each Thursday - off Friday - same as weds or tues sat -off sun - Strongman Training(just find big things you can use to lift or flip using a 3x8 set rep scheme or 5x5). Ideally if you have a part time job you should invest in an olympic weight set but until then you can progress by wearing a back pack and filling it with rocks or books or anything else to add weight to your chins dips and pistols. But the key is really diet, just stuff as much as you can into your face because I have a feeling your an ectomorph and if you are not eating alot more than you even want to then you will have a hard time gaining muscle and achieving the ideal DJ physique. And don't just eat more protein Ideally you should be getting 1.5grams per pound of bodyweight but don't make the mistake of just upping it a bit you need as many calories as you can get so just stuff your face and you will start to pack on lbs of glorious muscle.

 

[Adam B]

Do you have access to your weight room at school if not you should maybe get a local gym membership so you can access weights. But if you can't do any of that then for sure you can still be doing bodyweight exercises until they get a little to easy. An example routine would be Monday - chins, dips, pistols, handstand push ups 5x5 of each Tuesday - off Wednesday - chins, dips, pistols, hanging leg raises or handstand push ups 5x5 of each Thursday - off Friday - same as weds or tues sat -off sun - Strongman Training(just find big things you can use to lift or flip using a 3x8 set rep scheme or 5x5). Ideally if you have a part time job you should invest in an olympic weight set but until then you can progress by wearing a back pack and filling it with rocks or books or anything else to add weight to your chins dips and pistols. But the key is really diet, just stuff as much as you can into your face because I have a feeling your an ectomorph and if you are not eating alot more than you even want to then you will have a hard time gaining muscle and achieving the ideal DJ physique. And don't just eat more protein Ideally you should be getting 1.5grams per pound of bodyweight but don't make the mistake of just upping it a bit you need as many calories as you can get so just stuff your face and you will start to pack on lbs of glorious muscle.

Thank you for the legit advice, sir.

 

[Gomorg]

Anytime.

 

[kickureface]

wtf you ran more than i did in my entire life

 

[Connor99]

I don't think forest Gump ran all those miles...Thats insane