DSF89
New member
Age: 27
Sex: Male
Height: 180 cm
Weight: 78.5 kg (3/5/17)
Locality: United Kingdom/West Midlands
Training history:
5 years of continuous weight training.
First 3 years dedicated to weight loss and building muscle endurance. From overweight (117kg) to optimal weight (75kg-80kg).
Past 2 years spent on body recomposition gaining base strength, general athleticism and muscle maturity.
Current Diet:
High protein, varying range of carbs (more on this later), moderate to high fats. Plenty of vegetables mostly grilled or fresh, high fibre intake. Currently on a carb cycling diet, with two high, three moderate and two low carb days a week.
More low carb days will be introduced in Weeks 4-5.
The Plan:
Following a 6 weeks weight loss plan designed by me for me through combining elements of workouts and diets I used in the past with great results.
Key points: Weeks 1 and 2 following a three day split twice a week as 1st day being Chest/Back 2nd: Legs/Calves 3rd: Shoulders/Arms/Traps all these workouts performed with relatively heavy weights and consist of multi-joint excercises, followed by a rest day when I train abs as a form of active rest.
Lighter weights, slightly higher rep ranges, single-joint exercises describe the second half of the week following the same split and a rest day.
On Weeks 3 and 4 I drop back to a 4 day more conventional split where I train Chest/Arms on the 1st day, 2nd: Legs/Abs followed by a rest day, 3rd day is reserved for Shoulders/Traps/Calves, I train Back/Arms on the 4th day.
With Weeks 5-6 I'm returning to the format of weeks 1-2, with different exercise selection and different rep ranges.
The Supplements:
* Pre-workout (full force - pure force)
* Protein blend (egg,milk,whey isolate blend)
* 3x25mg Fusion Supplements - Arimistane (Androsta 3,5-dien-7,17-dione)
* 3g DAA
* 3-6g HMB
* Multi vitamin (Scitec Nutrition-multi pro plus)
* Fat burner (Scitec Nutrition - Turbo Ripper)
* 5g post-workout Creatine monohydrate (Scitec Nutrition - 100% Creatine Monohydrate)
* Intra Workout - (Scitec Nutrition Ami-NO Xpress)
* 5000iu daily Vitamin D
Goals/expectations:
I'm going to spend the next 6 weeks getting rid of the water weight and fat that has accumulated since my last weight loss project. At the end of this six week mini-cut I will enjoy a fast paced, active two week holiday (two weeks/two countries), including a friend's wedding. During my time away I aim to perform two full body workouts per week.
I would like to retain as much hard earned muscle as possible and to stay reasonably lean and vascular during my holiday. My goal is to have a good starting point for a long (6-10 months) lean muscle building period.
Sex: Male
Height: 180 cm
Weight: 78.5 kg (3/5/17)
Locality: United Kingdom/West Midlands
Training history:
5 years of continuous weight training.
First 3 years dedicated to weight loss and building muscle endurance. From overweight (117kg) to optimal weight (75kg-80kg).
Past 2 years spent on body recomposition gaining base strength, general athleticism and muscle maturity.
Current Diet:
High protein, varying range of carbs (more on this later), moderate to high fats. Plenty of vegetables mostly grilled or fresh, high fibre intake. Currently on a carb cycling diet, with two high, three moderate and two low carb days a week.
More low carb days will be introduced in Weeks 4-5.
The Plan:
Following a 6 weeks weight loss plan designed by me for me through combining elements of workouts and diets I used in the past with great results.
Key points: Weeks 1 and 2 following a three day split twice a week as 1st day being Chest/Back 2nd: Legs/Calves 3rd: Shoulders/Arms/Traps all these workouts performed with relatively heavy weights and consist of multi-joint excercises, followed by a rest day when I train abs as a form of active rest.
Lighter weights, slightly higher rep ranges, single-joint exercises describe the second half of the week following the same split and a rest day.
On Weeks 3 and 4 I drop back to a 4 day more conventional split where I train Chest/Arms on the 1st day, 2nd: Legs/Abs followed by a rest day, 3rd day is reserved for Shoulders/Traps/Calves, I train Back/Arms on the 4th day.
With Weeks 5-6 I'm returning to the format of weeks 1-2, with different exercise selection and different rep ranges.
The Supplements:
* Pre-workout (full force - pure force)
* Protein blend (egg,milk,whey isolate blend)
* 3x25mg Fusion Supplements - Arimistane (Androsta 3,5-dien-7,17-dione)
* 3g DAA
* 3-6g HMB
* Multi vitamin (Scitec Nutrition-multi pro plus)
* Fat burner (Scitec Nutrition - Turbo Ripper)
* 5g post-workout Creatine monohydrate (Scitec Nutrition - 100% Creatine Monohydrate)
* Intra Workout - (Scitec Nutrition Ami-NO Xpress)
* 5000iu daily Vitamin D
Goals/expectations:
I'm going to spend the next 6 weeks getting rid of the water weight and fat that has accumulated since my last weight loss project. At the end of this six week mini-cut I will enjoy a fast paced, active two week holiday (two weeks/two countries), including a friend's wedding. During my time away I aim to perform two full body workouts per week.
I would like to retain as much hard earned muscle as possible and to stay reasonably lean and vascular during my holiday. My goal is to have a good starting point for a long (6-10 months) lean muscle building period.
I have a good feeling about this tho, only time will tell, I guess.
