Critique/Improve My Schedule

Ott

New member
I'm 17 years old, 209 pounds, ~26% body fat (that's what I've gotten from online calculators). My goal is to lose as much fat as possible, while keeping as much muscle as possible. I know this will have a lot to do with dieting, but I'm just looking at this for now.

My workout schedule will go as follow:

Sunday: Weigh-In
Monday: Strength A
Tuesday: Cardio
Wednesday: Strength B
Thursday: Cardio
Friday: Strength A
Saturday: Cardio

*every week the strength days will reverse (1st week: ABA, 2nd: BAB, etc.)


Strength A: Push (5x10 each)
Chest, Triceps, Deltoids, Quadriceps, Calfs
•Barbell Bench Press
•Barbell Front Squat
•Barbell Overhead Press
•Leg Press
•Front Lateral Raise
•Tricep French Press
•Seated Calf Raises

Strength B: Pull (5x10 each)
Back, Biceps, Deltoids, Trapezius, Lower Back, Hamstrings
•T-Bar Rows
•Lat Pulldowns
•Deadlift
•Barbell Shrugs
•Power Cleans
•Side and Rear Lateral Raise
•Reverse Grip Curls

Cardio days I do 10 rounds of 40 yard hill sprints. Rest for 1 minute between each round.

I do have one question though. I plan to do fasted cardio in the morning in addition to the above program. I was thinking either LISS cardio or I've heard that yoga was a good option. What are y'all's opinions?

Thank you in advance!
 
Did you say yoga?

A simple 5x5 with a calorie deficit would be a great start, dont over think it...
 
hvactech said:
Did you say yoga?

A simple 5x5 with a calorie deficit would be a great start, dont over think it...
Click to expand...

Yeah, yoga. I didn't think much about it, just thought I'd ask.

And I've been doing this for a while now. I've been dieting for a month. I was originally 217. But I was wanting to see if there was something else I should try or not.
 
HIIT over LSS for your goal to lose fat and keep muscle in my opinion

HIIT can benefit hypertrophy.

Routine is fine if you have tried and like it, and it challenges you. But as was said above sticking to a proven program may be better, with cardio added wherever you like
 
Ott said:
Yeah, yoga. I didn't think much about it, just thought I'd ask.

And I've been doing this for a while now. I've been dieting for a month. I was originally 217. But I was wanting to see if there was something else I should try or not.
Click to expand...

Continue doing what your doing... after 8-12 weeks make changes if need be, the worst you can do is over think things... whats your TDEE?
 
hvactech said:
Continue doing what your doing... after 8-12 weeks make changes if need be, the worst you can do is over think things... whats your TDEE?
Click to expand...

I just used some calculator online. It said 2597. I've never really heard of TDEE, so not sure how accurate.
 
Ott said:
But I used a different calculator and it said 3517. So I have no idea
Click to expand...

You will find out in a few weeks
Track your intake as close as you can
Weigh in first thing in the morning, once a week, see how you progress
 
HIIT will work along with a good diet I did inanity last year and let me tell u it works and kept a lot of muscle after a bulk cycle
 
Surprised no one has said anything about this yet (or maybe they have, i just skimmed the thread). But for strength B you want to prioritize cleans and deadlifts before tbar rows and lat pulldowns.

Id personally do front squats before bench on strength A days as well. But thats probably just personal preference as id rather my anterior delts be fresh to create a good rack for front squats. But like i said, up to you.
 
Ott said:
What is TDEE and how would I figure it out?
Click to expand...

There are calculators online for an estimate

Then it takes a few weeks of close calorie tracking and weight monitoring to dial in

It is total daily energy expenditure

Also the # of. Cals needed to maintain your weight
 
Driven2lift said:
There are calculators online for an estimate

Then it takes a few weeks of close calorie tracking and weight monitoring to dial in

It is total daily energy expenditure

Also the # of. Cals needed to maintain your weight
Click to expand...

Alright thanks. I used two online calculators, but the gave me two completely different numbers not even close. Is there a calculator you could recommend?
 
jswain34 said:
Surprised no one has said anything about this yet (or maybe they have, i just skimmed the thread). But for strength B you want to prioritize cleans and deadlifts before tbar rows and lat pulldowns.

Id personally do front squats before bench on strength A days as well. But thats probably just personal preference as id rather my anterior delts be fresh to create a good rack for front squats. But like i said, up to you.
Click to expand...

That's a good idea. My deadlifts are always starting to lose grip when I push them farther back in my workout.
 
Ott said:
Alright thanks. I used two online calculators, but the gave me two completely different numbers not even close. Is there a calculator you could recommend?
Click to expand...

They are all different maybe try the middle.

You may have an idea from your current intake and progress
 
Driven2lift said:
They are all different maybe try the middle.

You may have an idea from your current intake and progress
Click to expand...

No clue actually. I haven't been as strict on my diet as I should/could be.
I eat lunch at my high school, so it gets hard to count calories and macros.
 
Ott said:
No clue actually. I haven't been as strict on my diet as I should/could be. I eat lunch at my high school, so it gets hard to count calories and macros.
Click to expand...

Ok well do your best, packing a lunch is ideal

Track for a week and check the weight difference,
Even PM me if you need help with it
 
You mentioned it earlier. I would advise yoga actually - or some form of stretching practice - but yoga has good flow and has stood the test of time. I noticed when I started going really heavy and adding mass that my body became very tight and injury prone because everything was under so much tension. It's helped me come a long way in my training because I recover faster and can hit a better range of motion with less tightness
 
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