Can you guys give me some advice please?

[madeira17]

I posted this a couple weeks ago in the Sports Training section and nobody helped me out. I figured you guys could give me some advice. My plan is to cut down my body fat over the next 4-5 months and hopefully go from 20% to 10%. I am going to be eating around 17-1800 cals high protein, medium carbs and fats where it fits in. My maintanance level with the calculators is around 2700 cals right now so I will be eating at around a 1000 cal deficit a day so around 2lbs a week of fat loss hopefully. Here is my plan to do that and do you think I will maintain my strength or potentially increase it. Thanks so much in advance.

Monday- Incline DB Bench 3x5-8, DB Rows 3x5-8, Lateral Raise 2x8-10, Skull Crushers 2x8-10, Heavy crunches then 30 minute bike ride

Tuesday-Interval Training (Slow Jog at 4mph for 1 minute then sprint at 10mph for 30 seconds repeat as many times as possible. Next week increase amount of reps.

Wednesday-Rest

Thursday- 3x5 Squat, 3x6-8 Glute Ham raises, 3x6-8 Split squats

Friday- DB Military Press 3x6-8, Lat Pull downs 3x6-8 , Lateral Raise 2x8-10, Bicep Curls 2x8-10, Heavy Crunches then 30 minute bike ride

Saturday-Sprint 4x15 yds, 3x20 yds, 2x30, 1x40 yds( Full recovery in between sprints)

Sunday-Off

[littlebones6]

I'm liking the split, however the low reps not as much. It would work, just I find the higher rep range is a bit better for the fat loss. You could always try dropsetting one or two exercises from a low to high rep (which is part of my theory on how to maximise muscle growth).

Example:

Incl DB Bench: 2 sets of 4 drop 10, 1 set 4 drop to fail

70 lbs x 4 reps, drop to 55 lbs x 10 (do that twice)
70 lbs x 4 reps, drop to 50 lbs to failure

Anyway, on the whole your program looks good. Inclusion of sprints and intervals is very smart. You may want to toss in some sort of fly for your posterior deltoids though.

[darins]

Two things:

1. 2 lbs per week is pretty aggressive
2. At 5'10" 145lbs, I have to question the accuracy of that 2700 number. I'm making wild assumptions here, but I'd think your metabolism may be quite a bit higher than that. If so, you're creating an even larger deficit which isn't necessarily what you want to do. A big portion of that TDEE calculation is the 'activity multiplier' - think long and hard about what number that should be before settling on a final result.

[madeira17]

Two things:

1. 2 lbs per week is pretty aggressive
2. At 5'10" 145lbs, I have to question the accuracy of that 2700 number. I'm making wild assumptions here, but I'd think your metabolism may be quite a bit higher than that. If so, you're creating an even larger deficit which isn't necessarily what you want to do. A big portion of that TDEE calculation is the 'activity multiplier' - think long and hard about what number that should be before settling on a final result.

I am not 145 anymore that picture was from last summer. I am 170lbs around 20% body fat now. I bulked for four months and put on to much weight to soon. My lifts all went up and now I want to cut and get in shape again. The two lb weight loss is only until I get to around 14-15% body fat so around 155lbs. Once I get to 155 I will work on losing a lb a week until 10% body fat. I will also do some carb cycling at that time to prevent any stalling. What do you think? Thanks in advance for the help.

[darins]

Not knowing anything specific about your body type and how you respond to certain protocols I think this sounds like a fine starting point. Just keep meticulous logs and be ready to change things once things stall or if you don't see the results you desire.