Goals: to use oldschool style HIT training to add lean mass AND lose bodyfat. I want to put on as much lean mass as possible but be lean enough to diet down for a contest in about 8-10 weeks of prep.
now how is this going to be done? most people feel you cannot gain size and lose bf at the same time. i agree in almost all cases however if you train very infrequent, the need for high calories in order to grow is much lower and not required on your off days.
for example lets just say you train only 1 time a week. and that one workout stimulates growth every time. growth occurs up to 48 hours post workout and then rapidly declines. so say you train only monday, you will only grow monday night and tuesday night. so it makes sense to eat a calorie surplus those 2 days. then the other FIVE days since your not growing you can actually create a calorie deficit and burn fat.
so my plan is to use a hit fullbody workout once every 4-5 days depending on how i feel.
for example my routine would look like this.
if found that dropping caloires very fast works well for me to burn fat but only for a short time, so switching back and fourth very fast may work. we will see.
eat approx 3000 calories on bulk days
eat approx 2000 cals on cut days.
requency every 4-5 days using an A and B routine
-1 set of each exercise all taken to positive failure
-prexhaust sets used to reach further levels of failure.
-very slow rep speed 3 seconds up 3 seconds down
leg extention supersetted with
cable flys supersetted with
flat db press
db pullovers supersetted with
close grip pulldowns
db military press
stiff legg dl
lateral raises Supersetted with
db military press
barbell curls supersetted with
presdowns supersetted with
close grip bench press
i was about 8 weeks out of my contest and got very sick, did not train and ate close to nothing for around 2.5 weeks. then got very unmotived and for another week ate tons of junk and had lots of beer. so now im looking to get back on track
during prep i was
175lbs a 31.5-32 inch waist
now im 180 lbs 33in waist
Thread: petes high intensity journal