Alright fellas... good to be back.
The plan here is to do a one month lean down. Right now I'm about 190 @ 8-9% BF. Last tested BF about 4 weeks ago with 4 point calipers on the triceps, thigh, hip, and stomach (which was 8%). Will look to get that test run again on or around June 1st (we'll do the lean down during the June calendar month).
I have a specific goal in mind - not weight or BF% wise per say, but visual. Would like to lean up the abdominals a little more... tighten up the lower back / chest - we'll see how things go.
Last few months I've just been eating at maintenance or perhaps a little above. Steady recomp effect over that time period, with some pretty good strength increases. I'd still like to gain 15 more pounds of muscle long term, and I'm really not fully committed to losing muscle in June - but I figure it will be a short little lean down, and I shouldn't have too many ill effects. I intend on doing the leaning with a slight increase in cardio (see below), slightly modified diet (see below), and possibly a bit of supplementation (also see below).
Would obviously love some suggestions... but just keep a few things in mind (most of you know these things already).
TimberSplit has been discontinued. :gives:
Anyway, I parse out the week like this:
Cardio Training
Cardio is done about 5 of those days (post weights), and consists of incline treadmill work.. alternating between 3.8MPH and 7.0MPH on a 10% incline. Also some boxing / kickboxing. 20 minutes in the norm for treadmill... sometimes 25. Thinking of experimenting with some hot yoga / increasing intensity of some of this if need be...
Supplementation
Here's where I would need some assistance... my main goals here would be the following (in order of importance):
The plan here is to do a one month lean down. Right now I'm about 190 @ 8-9% BF. Last tested BF about 4 weeks ago with 4 point calipers on the triceps, thigh, hip, and stomach (which was 8%). Will look to get that test run again on or around June 1st (we'll do the lean down during the June calendar month).
I have a specific goal in mind - not weight or BF% wise per say, but visual. Would like to lean up the abdominals a little more... tighten up the lower back / chest - we'll see how things go.
Last few months I've just been eating at maintenance or perhaps a little above. Steady recomp effect over that time period, with some pretty good strength increases. I'd still like to gain 15 more pounds of muscle long term, and I'm really not fully committed to losing muscle in June - but I figure it will be a short little lean down, and I shouldn't have too many ill effects. I intend on doing the leaning with a slight increase in cardio (see below), slightly modified diet (see below), and possibly a bit of supplementation (also see below).
Would obviously love some suggestions... but just keep a few things in mind (most of you know these things already).
- No interest in anything hormonal (possible exception of G-Money's Pre-WO suggestion)
- Diet must stay relatively low fat (my pancreas is not DTF)
- As a result of #2, intensely low carbohydrate diets are not feasible
TimberSplit has been discontinued. :gives:
Anyway, I parse out the week like this:
- Monday (Alternates Chest or Shoulders from week to week)
- Tuesday: Back
- Wednesday: Whatever I didn't do Monday
- Thursday: Leg Day
- Friday: Same as Monday
- Saturday: Core Day
- Sunday: Day of Rest, or just an ad-hoc workout
Cardio Training
Cardio is done about 5 of those days (post weights), and consists of incline treadmill work.. alternating between 3.8MPH and 7.0MPH on a 10% incline. Also some boxing / kickboxing. 20 minutes in the norm for treadmill... sometimes 25. Thinking of experimenting with some hot yoga / increasing intensity of some of this if need be...
Supplementation
Here's where I would need some assistance... my main goals here would be the following (in order of importance):
- Strength Maintenance
- Accelerated Fat Loss
- Hunger Suppression
- Pre-WO Energy (from reduced calories)
- Vascularity