Progress & Goals
LEAN BODY MASS
My Workout Philosophy View My Full Workout Philosophy
3 Day Split with some cardio
Since taking a 2nd job and working close to 70 hours a week, I have decided to go to a 3 day split consisting of the following
Day 1 - Chest/Triceps 5 Sets of each, 6-8 reps
* Incline Press, Bench Press, Tricep Dips (3 sets all to failure), Decline Press, Rope Pull Down
Day 2 - Back/Shoulders/Lats 5 Sets of each, 6-8 reps
* Cable Row, Shoulder Press, Deadlifts, Dumbbell Shoulder Lifts (not sure what they are called), T Bar pull down
Day 3 - Legs/Biceps 5 Sets of each, 6-8 reps
* Squats, Standing Bicep Curl, Leg Curl machine, Hamstring Curl Machine, barbell/bicep curls
Any axtra days in the gym, which i try my hardest to fit in a 4th day, will consist of some kind of cardio and AB Work. When i progress close to my goal, i will throw in some kind of AB work, but not too much.
My Nutrition Philosophy View My Full Nutrition Philosophy
IF and IIFYM FTW!
Since I first started losing weight almost three years ago, at close to 50% BF and 250lbs on my small 5"8 frame, i have strictly followed the following rules:
1. Eat under my target calorie goal for the day. Typically, 500-700 under maintenence
2. Eaten 1gram of protein for every LB of LBM. Typically, between 120-160 grams of protein per day
Thats really about the only rules i placed on myself that i still follow today while cutting.
Currently, i'm trying more of a calorie cycle type approach:
Off days - 1000-1200 calories under maintenence, High protein, Mod-High Fat, Low/No Carb
Workout days - Close to maintenence, High Protein, Mod/low Fat, Mod Carb
I've been following this the past 4-5 weeks and have seen some significant progress. The scale isnt moving quite like i imagined it, but the results are definitely in the mirror and in my clothes!
Over the past 9 months or so, i had really backed down on cutting (i had spent the previous two years, cutting down almost 100lbs) I was just burned out and need a break. I kept at it in the gym, but let me diet go. I gained around 30 lbs back, but all of my lifts went up in the gym. So while i gained 30 on the scale, i like to think i gained at least 5-7 lbs of muscle in that time as well.
Since cutting the past 6 weeks, and slowly cutting the 5 weeks before that, i'm down about 12 lbs or so. I'm going to be starting a 12 week transformation thread soon with before/progress/after pictures of my work.
Right now, i'm around 174 and 19-21% BF. I would ideally, like to be 173 at the start of it in a week, and then move to 159 in 12 weeks. So about 14lbs down in 12 weeks to put me around 12-13% BF.
Its doable, but will take dedication as i'm an easy gainer as i like to call it. I love beer, and will be cutting out beer for the first 7 weeks complete, then the remaining 5 weeks, i will give myself 4 particular days i can drink and eat whatever i want (weddings, holiday, birthday event). I will try and control those days by going very low calories on the day before and after, while limiting the carbs/fats both of those days.