Progress & Goals
LEAN BODY MASS
My Workout Philosophy View My Full Workout Philosophy
A Christian Thibaudeau fat loss plan.
I've adapted this to my needs. Since I have a ridiculous commute on a daily basis (upwards of 2 hours one way some days), it is very hard for me to balance daily, multi-faceted fitness programs and spend valuable evening time with my wife and kids. My goal is to get the cardio done in the morning so as to not affect my evenings that much. Therefore, I now do the following:
Monday - Steady-state Cardio
Tuesday - SS Cardio
Wednesday - SS Cardio
Thursday - SS Cardio
Friday - Back, Triceps (3 different rep ranges 5, 8, 15)
Saturday - Chest & Biceps (3 different rep ranges 5, 8, 15)
Sunday - Legs (3 different rep ranges 5, 8, 15)
There are also some advanced techniques thrown in here (rest-pause, stutter, etc.)
As I mention, I do better when I don't have two daily sessions of weights and cardio. So, part of the week, I will focus on weights and a huge part of the week I will focus on cardio since fat loss is my main goal. If you're interested, check out my nutritional plan since it dove-tails nicely with this style of training that I came up with.
My Nutrition Philosophy View My Full Nutrition Philosophy
Many parts of a succesful diet. Cyclical Ketogenic Diet, Intermittent Fasting, Low-fat BB style, Carb Backloading....
Ok, presently I'm trying something on my own. It's akin to a cyclical ketogenic diet, but its a blend of a number of diets. Very similar to the Hybrid Muscle Diet by Elliot Hulse.
Monday - Low carb, moderate fat, high protein
Tuesday - Low carb, moderate fat, high protein til 6pm. Fast overnight
Wednesday - Fast until 6pm (sip on BCAA's). Evening low carb, low fat, high protein
Thursday - Low carb, low fat, high protein
Friday - Low carb, low fat, high protein til 6pm. Piece of fruit prior to workout and post workout carb/protein mixed shake.
Saturday - HIGH CARB, low fat, moderate protein
Sunday - HIGH CARB, low fat, moderate protein
Allow myself one free meal during the weekend, but NOT stuffing myself.