johnahan1994
New member
- Awards
- 0
Hi All!
Just trying to get some guidance for my second real cut.
Stats listed. Ketogenic diet for max fat loss. Lifting split is done with the intention of maintaining demand for muscle mass in hypocaloric environment. Epi for strength maintanance and anti-catabolic
Goal: 2 month cut using Epi and keto diet to lose Body Fat/Recomp
Running this, 2-4 weeks maintenance then 3 month slow clean bulk
Not my first Cycle, Proper pct covered
Stats:
6'1" 230lbs ~20%bf
23yo
Strength and Conditioning Training for almost 10 yrs
Haven't been working out consistently for the last 12 months due to work
Consistently strength and conditioning for the past 4 weeks
Started Keto 10 days ago and am now 1 full week in ketosis
Diet:
Standard Ketogenic Diet
2300 kcal per day
30% protein (~170 g)
5-10% Carbs (<30 g net carbs)
60-65% Fat (150-165 g)
Daily Life:
Work as a Medical Assistant at an Urgent Care Center (4-5 12 hr shifts per week)
Lightly active while at work
1 gallon of water per day
Cardio (4+ days per week):
moderate intensity incline walking, stairs, or rowing ergometer
no less than 30 minutes, usually 50-60 mins
Heart rate 145-160 bpm (measured by worn monitor)
Done in the morning and in a fasted state when possible
Heavy Weights with Medium Volume (3-4 days per weak):
Chest/Back:
Bench Press (wide grip) 1 warmup set then 5x5
Deadlift (traditional) 1 warmup set then 5x5
Incline DB Press 4x8-10
Bent over Row 4x8-10
Pecdec Fly 4x12-15 (1 sec peak contraction hold)
Lat Puldown 4x12-15 (1 sec peak contraction hold)
Arms:
EZ Bar Bicep Curl 5x8
Weighted Dips 5x8
Machine Preacher Curl 4x10
EZ Bar tricep cable extensions 4x15
Seated DB Curl 3xFailure (at least 8)
Single Arm Tricep Band Extensions 3xFailure (at least 12)
Shoulders:
Seated DB Shoulder Press 5x8
BB Shrug 5x15 (1 sec peak contraction hold) with last set dropset
DB Lateral raise 4x12 Superset with
DB Front Raise 4x12
Rope Face Pulls 4x15 (1 sec peak contraction hold)
Pecdec Rear Delt Flys 4x15 (1 sec peak contraction hold)
Supplements:
Epi Andro 400 mg (200 mg on rest days)
Multi Vitamin
Vit C
Creatine Monohydrate
Zero Carb Electrolyte drink powder
What do you guys think? Any modifications or changes I can make to optimize this cut?
Thank you in advance for any advice!
Just trying to get some guidance for my second real cut.
Stats listed. Ketogenic diet for max fat loss. Lifting split is done with the intention of maintaining demand for muscle mass in hypocaloric environment. Epi for strength maintanance and anti-catabolic
Goal: 2 month cut using Epi and keto diet to lose Body Fat/Recomp
Running this, 2-4 weeks maintenance then 3 month slow clean bulk
Not my first Cycle, Proper pct covered
Stats:
6'1" 230lbs ~20%bf
23yo
Strength and Conditioning Training for almost 10 yrs
Haven't been working out consistently for the last 12 months due to work
Consistently strength and conditioning for the past 4 weeks
Started Keto 10 days ago and am now 1 full week in ketosis
Diet:
Standard Ketogenic Diet
2300 kcal per day
30% protein (~170 g)
5-10% Carbs (<30 g net carbs)
60-65% Fat (150-165 g)
Daily Life:
Work as a Medical Assistant at an Urgent Care Center (4-5 12 hr shifts per week)
Lightly active while at work
1 gallon of water per day
Cardio (4+ days per week):
moderate intensity incline walking, stairs, or rowing ergometer
no less than 30 minutes, usually 50-60 mins
Heart rate 145-160 bpm (measured by worn monitor)
Done in the morning and in a fasted state when possible
Heavy Weights with Medium Volume (3-4 days per weak):
Chest/Back:
Bench Press (wide grip) 1 warmup set then 5x5
Deadlift (traditional) 1 warmup set then 5x5
Incline DB Press 4x8-10
Bent over Row 4x8-10
Pecdec Fly 4x12-15 (1 sec peak contraction hold)
Lat Puldown 4x12-15 (1 sec peak contraction hold)
Arms:
EZ Bar Bicep Curl 5x8
Weighted Dips 5x8
Machine Preacher Curl 4x10
EZ Bar tricep cable extensions 4x15
Seated DB Curl 3xFailure (at least 8)
Single Arm Tricep Band Extensions 3xFailure (at least 12)
Shoulders:
Seated DB Shoulder Press 5x8
BB Shrug 5x15 (1 sec peak contraction hold) with last set dropset
DB Lateral raise 4x12 Superset with
DB Front Raise 4x12
Rope Face Pulls 4x15 (1 sec peak contraction hold)
Pecdec Rear Delt Flys 4x15 (1 sec peak contraction hold)
Supplements:
Epi Andro 400 mg (200 mg on rest days)
Multi Vitamin
Vit C
Creatine Monohydrate
Zero Carb Electrolyte drink powder
What do you guys think? Any modifications or changes I can make to optimize this cut?
Thank you in advance for any advice!
