murk01
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So I have dropped a ShIIt load of weight and fat doing a Keto and LeanGains diet. Now its time to hit those stuburn deposits that are still clinging on. Thanks to the FORMUTECH gang it should be no sweat!
Going to cut out the Keto and keep the LeanGains going. Keto was really killing the weight and that's not where i wanted to go.
Will be Trying to mantaine or gain lean weight and drop BF%
---------------------------------------Diet------------------------------------------
Here's the Diet run down, going on an estimated LBM of 171lb:
Daily Totals
Protein : +171g :: 684Cals
Carbs : 342g ::1,368Cals
Fats : 51g :: 459Cals
Total Cals : 2,511
These numbers may adjust as i get a better idea of my BF%
------------------------------Routine--------------------------------------------------
Keeping up a reverse Pyramid 3 day split with 3 days of cardio worked in-between.
Monday:
Dead Lifts , OverHeadPress, CableRows and abs if i have time
Tuesday:
Cardio 45min
Wensday:
BenchPress , Weighted ChinUps , CloseGrip Bench ( and if time ) Flat DB Press + Ab Crunch Machine
Thursday:
OFF of Cardio
Friday:
Smith Squats , Roman Dead Lifts , Donkey or Standing Calf Raises , Leg Lifts of Ab roller
Saturday:
Cardio and what ever else.
----------------------------------------------------------------------------------
Going to cut out the Keto and keep the LeanGains going. Keto was really killing the weight and that's not where i wanted to go.
Will be Trying to mantaine or gain lean weight and drop BF%
---------------------------------------Diet------------------------------------------
Here's the Diet run down, going on an estimated LBM of 171lb:
Daily Totals
Protein : +171g :: 684Cals
Carbs : 342g ::1,368Cals
Fats : 51g :: 459Cals
Total Cals : 2,511
These numbers may adjust as i get a better idea of my BF%
------------------------------Routine--------------------------------------------------
Keeping up a reverse Pyramid 3 day split with 3 days of cardio worked in-between.
Monday:
Dead Lifts , OverHeadPress, CableRows and abs if i have time
Tuesday:
Cardio 45min
Wensday:
BenchPress , Weighted ChinUps , CloseGrip Bench ( and if time ) Flat DB Press + Ab Crunch Machine
Thursday:
OFF of Cardio
Friday:
Smith Squats , Roman Dead Lifts , Donkey or Standing Calf Raises , Leg Lifts of Ab roller
Saturday:
Cardio and what ever else.
----------------------------------------------------------------------------------