So it's time for me to lose some fat for the next few weeks while I'm out here on my internship. More on supps later, here is my routine (critiques and comments welcome)
Workout A1
Dumbell Bench
Chins
Bent Over BB rows
Military Press
Close Grip Bench
Workout B1
Squats
Romanian Deadlifts (going to rotate in 2 week blocks with Good Mornings)
Seated Calf raise (super slow eccentric, concentric fairly slow from a deficit, pause at both top and bottom, most likely a 5-3-10-3 tempo)
Standing EZ bar curl
Shrugs of some sort (I do not need to work on grip @this point, so until I do I am going to hit traps on this day)
Workout A2
Incline BB bench
Rack Chins (provided I can get a movable bench to use with them, if not, wide grip pullups)
Rack Deads
Face Pulls (Sorta upper back but I feel em in my rear delts so I think they're fitting)
Skull Crushers (If my elbows still hurt ridiculously I will figure something else out, maybe 55.2 degree semi over supianated dumbell kickbacks with an anabolic tempo)
Workout B2 (tentative)
I like training my legs twice a week, I didn't feel burned out doing it last time, but I will be cutting weight so I'm going to give it a try and if I feel over training coming on, or you guys convince me enough, I'll drop this day
Leg Press or 1 leg squats
Lying Leg Curls
Standing calf raises with the aforementioned tempo scheme
Hammer curls (possibly on the preacher bench I'm not sure yet)
No traps on this day, might add some plate pinches if I feel it is necessary
Supplements:
Camphibolic
C2
Albuterol (starting at 12mgs/day and going from there, probably going to run two three week cycles)
Activate/Rebound XT
Cre Ethyl Thunder
Xtend
Optimum Pro Complex protein
Berry Greens
Multi
Fish Oil
Diet:
Will be carb cycling, two high, two medium, three low.
Highs will go on A1 and B1, ?Mediums on A2 and B2, if b2 gets eliminated then the medium day will be on a Friday (company dinners, etc. that day so it will be hard to count carbs). I will have an off week somewhere in there. During that off week I will go slightly Ketogenic. I will bump protein up to 400 grams, carbs will be ~50 to 75 grams a day, and then a carb up day on the 7th day of the week where I will go crazy and consume about 600grams.
High day levels:
This is where I am confused, My BMR for losing weight (20% lower than normal BMR) is 2638. Without any fat, this comes out to 2648. With even 50 grams of fat, I'm at a 3k surplus. I do not do cardio on lifting days so that is 500 extra calories I won't be burning
Carbs: 312 (Thinking of reducing this to 250 though, and having fats be at 33 grams like the other day)
Protein: 350grams
Fat: ?
Moderate day levels:
Carbs: 250g
Protein: 350g
Fats:30g
(Thinking of maybe further reducing carbs and adding some more fat, maybe making carbs 200grams and fat 52grams, 250 just seems slightly high, that's what I normally eat to meet my off day BMR requirements)
Low day levels:
Carbs: 187 (Will be 150 if I lower the above amounts
Protein: 350g
Fats: 33g (Will be higher if I change stuff like above)
Current Weight: Was consistanly at 206 but I'm at 203 right now after a horrible plane flight and getting sick for the past two days.
Current bodyfat: Measured at 15.8 a few weeks ago, hasn't noticably increased since
Body type: Have no idea. I'm tall and lanky, but I can put on weight fast. I do not remain super cut though, nor do I get a whole lot of fat gain. I have no damn idea what I am, I'm the middle of all three types.
Workout A1
Dumbell Bench
Chins
Bent Over BB rows
Military Press
Close Grip Bench
Workout B1
Squats
Romanian Deadlifts (going to rotate in 2 week blocks with Good Mornings)
Seated Calf raise (super slow eccentric, concentric fairly slow from a deficit, pause at both top and bottom, most likely a 5-3-10-3 tempo)
Standing EZ bar curl
Shrugs of some sort (I do not need to work on grip @this point, so until I do I am going to hit traps on this day)
Workout A2
Incline BB bench
Rack Chins (provided I can get a movable bench to use with them, if not, wide grip pullups)
Rack Deads
Face Pulls (Sorta upper back but I feel em in my rear delts so I think they're fitting)
Skull Crushers (If my elbows still hurt ridiculously I will figure something else out, maybe 55.2 degree semi over supianated dumbell kickbacks with an anabolic tempo)
Workout B2 (tentative)
I like training my legs twice a week, I didn't feel burned out doing it last time, but I will be cutting weight so I'm going to give it a try and if I feel over training coming on, or you guys convince me enough, I'll drop this day
Leg Press or 1 leg squats
Lying Leg Curls
Standing calf raises with the aforementioned tempo scheme
Hammer curls (possibly on the preacher bench I'm not sure yet)
No traps on this day, might add some plate pinches if I feel it is necessary
Supplements:
Camphibolic
C2
Albuterol (starting at 12mgs/day and going from there, probably going to run two three week cycles)
Activate/Rebound XT
Cre Ethyl Thunder
Xtend
Optimum Pro Complex protein
Berry Greens
Multi
Fish Oil
Diet:
Will be carb cycling, two high, two medium, three low.
Highs will go on A1 and B1, ?Mediums on A2 and B2, if b2 gets eliminated then the medium day will be on a Friday (company dinners, etc. that day so it will be hard to count carbs). I will have an off week somewhere in there. During that off week I will go slightly Ketogenic. I will bump protein up to 400 grams, carbs will be ~50 to 75 grams a day, and then a carb up day on the 7th day of the week where I will go crazy and consume about 600grams.
High day levels:
This is where I am confused, My BMR for losing weight (20% lower than normal BMR) is 2638. Without any fat, this comes out to 2648. With even 50 grams of fat, I'm at a 3k surplus. I do not do cardio on lifting days so that is 500 extra calories I won't be burning
Carbs: 312 (Thinking of reducing this to 250 though, and having fats be at 33 grams like the other day)
Protein: 350grams
Fat: ?
Moderate day levels:
Carbs: 250g
Protein: 350g
Fats:30g
(Thinking of maybe further reducing carbs and adding some more fat, maybe making carbs 200grams and fat 52grams, 250 just seems slightly high, that's what I normally eat to meet my off day BMR requirements)
Low day levels:
Carbs: 187 (Will be 150 if I lower the above amounts
Protein: 350g
Fats: 33g (Will be higher if I change stuff like above)
Current Weight: Was consistanly at 206 but I'm at 203 right now after a horrible plane flight and getting sick for the past two days.
Current bodyfat: Measured at 15.8 a few weeks ago, hasn't noticably increased since
Body type: Have no idea. I'm tall and lanky, but I can put on weight fast. I do not remain super cut though, nor do I get a whole lot of fat gain. I have no damn idea what I am, I'm the middle of all three types.