wakingmalice
04-25-2010, 04:06 PM
Let me start by saying, i train people part time. But i've never been able to train myself. I just fired my trainer, long story short, offseason was great, diet is ridiculously against science for pre contest though. So i'm taking myself on. 7 weeks. i need to lose quite a bit still. I'm behind. I know it. i'd say another 10-15 pounds would do it, which is doable in 7 weeks but no room for error. I'd post pics, but don't have the means right now. I'm throwing out my plan, tell me what you think.
typical:
2260 cals
60g fat
166g carbs
237g protein
High day(s)-keeping to one high day this week, as this is a COMPLETELY new diet. i mean. this guy had me eating fish all day. and that's it.. literally. it was stupid.
2,300 cals
35g fat
284g carbs
197g protein
I figure the sources i get these from are null, so i wont bother you all with that. training is:
Sunday: chest
Monday: quads/calves- a little inner thigh and hamstrings
tuesday:back/traps
wednesday: abs
thursday: shoulders/triceps
friday: hamstrings/calves/inner-outer thigh
saturday: biceps
Repeat
Exercises are for feel, but follow a strict standard for intensity purposes.
Cardio plan (just made this up..have not tried it..)
HIIT will consist of
5 minutes warm up
1 minute 30 seconds of rest
30 seconds 95% max
repeat 6-8 times
5 minutes warm down
on treadmill
Cardio is designed to not interfere with my 2 leg days. I'm very behind. So i think this is a sufficient amount of cardio. I dropped my cals a bit, dropped my protein in half, and filled it with carbs and fat. I'll do only one high day this week for carbs and that'll be monday. where i'll drop protein/fat and add in carbs and up cals a bit. after this week i'll cut cals by 50 a day per week. i must lose at least 2 pounds a week at this point. I've lost a ton of strength by cutting carbs completely. so i'm hoping this helps. Morning cardio will be with bcaa's in the system only. so not fasted. but nothing much.
LISS will be
30-60 minutes 3.5 mph 5% incline on treadmill
or
level 3 stair stepper 30 minutes
SO here is the plan there:
Sunday evening: HIIT
Monday morning: LISS (treadmill 30 minutes)
Monday Evening: LISS (treadmill 30 minutes)
Tuesday morning: LISS (stair stepper)
Tuesday evening: LISS (treadmill 30 minutes)
Wednesday morning: HIIT
wednesday evening: LISS (stair stepper)
Thursday morning: HIIT
Thursday evening: LISS (treadmill 30 minutes)
Friday morning: LISS (teadmill 45 minutes)
Friday evening: no cardio
Saturday morning: HIIT
saturday evening: no cardio
supplements: nothing currently. just got done running oxyelite pro. I'm basically going to throw everything i have gotten (mainly free) into my arsenile for 6 weeks outs. Right now it's general health supplements and whey/creatine/bcaa's. I'm also running anabolic pump. Love that stuff. 2 times a day before the only carb meals where glut-4 is not regulated first (aka non post workout carb meals)
6 weeks out supplements:
first 12 days: oxyelite pro, recreate, anabolic pump, and the others i've already named.
last 30 days: mitotropin, yohimbe hcl, prime, powerfull, anabolic pump, recreate, and a bunch of other random crap i have lying around. Don't expect them to make a huge difference, but they need to be used anyway.
so what do you think? any suggestions?
typical:
2260 cals
60g fat
166g carbs
237g protein
High day(s)-keeping to one high day this week, as this is a COMPLETELY new diet. i mean. this guy had me eating fish all day. and that's it.. literally. it was stupid.
2,300 cals
35g fat
284g carbs
197g protein
I figure the sources i get these from are null, so i wont bother you all with that. training is:
Sunday: chest
Monday: quads/calves- a little inner thigh and hamstrings
tuesday:back/traps
wednesday: abs
thursday: shoulders/triceps
friday: hamstrings/calves/inner-outer thigh
saturday: biceps
Repeat
Exercises are for feel, but follow a strict standard for intensity purposes.
Cardio plan (just made this up..have not tried it..)
HIIT will consist of
5 minutes warm up
1 minute 30 seconds of rest
30 seconds 95% max
repeat 6-8 times
5 minutes warm down
on treadmill
Cardio is designed to not interfere with my 2 leg days. I'm very behind. So i think this is a sufficient amount of cardio. I dropped my cals a bit, dropped my protein in half, and filled it with carbs and fat. I'll do only one high day this week for carbs and that'll be monday. where i'll drop protein/fat and add in carbs and up cals a bit. after this week i'll cut cals by 50 a day per week. i must lose at least 2 pounds a week at this point. I've lost a ton of strength by cutting carbs completely. so i'm hoping this helps. Morning cardio will be with bcaa's in the system only. so not fasted. but nothing much.
LISS will be
30-60 minutes 3.5 mph 5% incline on treadmill
or
level 3 stair stepper 30 minutes
SO here is the plan there:
Sunday evening: HIIT
Monday morning: LISS (treadmill 30 minutes)
Monday Evening: LISS (treadmill 30 minutes)
Tuesday morning: LISS (stair stepper)
Tuesday evening: LISS (treadmill 30 minutes)
Wednesday morning: HIIT
wednesday evening: LISS (stair stepper)
Thursday morning: HIIT
Thursday evening: LISS (treadmill 30 minutes)
Friday morning: LISS (teadmill 45 minutes)
Friday evening: no cardio
Saturday morning: HIIT
saturday evening: no cardio
supplements: nothing currently. just got done running oxyelite pro. I'm basically going to throw everything i have gotten (mainly free) into my arsenile for 6 weeks outs. Right now it's general health supplements and whey/creatine/bcaa's. I'm also running anabolic pump. Love that stuff. 2 times a day before the only carb meals where glut-4 is not regulated first (aka non post workout carb meals)
6 weeks out supplements:
first 12 days: oxyelite pro, recreate, anabolic pump, and the others i've already named.
last 30 days: mitotropin, yohimbe hcl, prime, powerfull, anabolic pump, recreate, and a bunch of other random crap i have lying around. Don't expect them to make a huge difference, but they need to be used anyway.
so what do you think? any suggestions?