Weight Loss plan.

[Krampus]

Hello all, just got done with my second week of college and I am planning on running a 6 week cut trying to drop a couple of bf%.

Stats 6ft, 200ish lbs (I currently am lacking a scale). I will update with bf% when I get into a bodpod which my university allows students to get tested in for free.


Workout:
I am also going to attempt to do 50lbx500 kettle bell swings a day along with HIIT mon/wed/fri.


Monday: Shoulders
Military Press: 3 warmup sets 10 reps 2 workout sets of 8-10
Laterals: 3x10 reps then 3 drop sets back to back
Bent over laterals: 3x10 reps then 3 drop sets back to back
One arm Dumbbell press: 3 sets of 8-10
Front plate raises: 45lbs 10x10 (just because 45lbs isnt that heavy)

Tuesday: Back
Deadlifts: 3 warmup sets, 2 working sets 8-10
Pull ups: 3xfail
T-bar rows: 3 sets 8-10 then strip plate sets till there is no weight
Barbell Rows: 3x8-10
Croc rows: 3x20
Hyperextensions: 3x20 holding a 45 plate
Shrugs: 3x8-10


Thursday: Chest
Bench: 3 warmup sets 2 working sets 8-10
Flyes: 3x8-10 trying to go pretty heavy on these
Weighted dips: 3x10
Incline dumbbell press: 3x8-10

Friday: Legs
Squats warmup 3x8, working 4x8
Leg curls: warmup 3x10, 4x10 working with 20 partials immediately after the last set
Leg press: 3x20
Hip thrusts: 3x10
Dumbell Lunges: 3 sets
Donkey calve raises: 3x20
Seated calf raises: 3x15

Saturday: Arms
Close grip bench: Warm up 2x8-10, 3x8-10
Weighted neutral grip chins: 3x8-10

Superset
Barbell curls: 3x8-10
Skull crushers: 3x8-10

Superset
Concentration curls: 3x10
Tricep kickbacks: 3x20



Diet: Considering my class schedule and the fact that I really only have access to cafeteria food, I am going to run lean gains protocol except with only a 6 hour feeding window. With fasted cardio with 5g of bcaas on mon/wed/fri.

Trying to eat 40%p 30%c and 30%f going to lower the carbs after week 4.

Supplements:
5g fishoil a day
Glucosamine
Potassium
2 motivate upon waking 1 motivate noon
BCAAs post workout 5-8g
Multivitamin



As always comments, questions and concerns are welcome.

 

[Celorza]

What are your kCals and Macronutrient numbers?

 

[Krampus]

2105 kcals
CARBOHYDRATE PROTEIN FAT
GRAMS per day 157g 210g 70g

To start I am going to lower the carbs as I progress.

 

[AaronJP1]

Eat less &/or burn more calories.

Cel, will get cha on the right path. He's very informative.

 

[Celorza]

2105 kcals
CARBOHYDRATE PROTEIN FAT
GRAMS per day 157g 210g 70g

To start I am going to lower the carbs as I progress.

Start at 2500-2600 kCals , your TDEE is much higher than this with that schedule anyway. Keep Macros at:

-1g of prot per LB of BW
-.45-.5g fat per LB of BW

Adjust Carbs as necessary for kCaloric restriction, but definitely add more fats to this setting.

 

[Krampus]

Thanks for the reply, I had a strange feeling that this lifting schedule would require more calories then I am currently taking in. Should be interesting to see my results with 2500 kcals.

Start at 2500-2600 kCals , your TDEE is much higher than this with that schedule anyway. Keep Macros at:

-1g of prot per LB of BW
-.45-.5g fat per LB of BW

Adjust Carbs as necessary for kCaloric restriction, but definitely add more fats to this setting.

 

[Celorza]

Thanks for the reply, I had a strange feeling that this lifting schedule would require more calories then I am currently taking in. Should be interesting to see my results with 2500 kcals.

Play it by ear on it, what I mean is measure progress on a weekly basis first. When both the mirror and the scale reflect no changes, drop kCals again. The easier way to keep muscle mass is to allow the caloric drops to be over a wider time-span, thus it is not taxing nor harsh on the Lean Body Mass.
Longer cuts, are the most successful cuts IMO.

 

[blueice]

thanks for sharing this great advice