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07-27-2013, 11:48 AM #1
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07-27-2013, 11:51 AM #2
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07-27-2013, 11:59 AM #3
- Join Date: Mar 2009
- Location: Calgary, Alberta, Canada
- Age: 32
- Posts: 7,862
- Rep Power: 14981
Background Information: To start off, I have always been heavy set. I reached my max weight when I was around 13 years old, at about 200 lbs. I then started lifting, and dropped down to a very skinny 145lbs. From there I have lifted heavy, and have always hovered from around 15 to 25% bodyfat.
Over the last year, after bulking to 197lbs, I cut down to 162. Upon reaching this weight I bulked wayyyyy too quickly, and ballooned back up to around 175-180 where I set right now. My goal is to cut slowly, and properly to 160lbs, and reverse diet into an extended lean gain phase.
Diet: In general I follow IIFYM, however I tend to eat what most would call "Bro Foods". For the most part, my diet revolves around sweet potato, chicken, oatmeal, green beans. I also throw cereal in there to help hit carbs, as well as peanut butter/coconut oil to hit fats, and protein powder to hit my protein.
At the beginning of this fat loss phase, I will be starting my calories at 2200 per day.
Ideally I will be aiming for about 180 protein, 60 fat, and filling the rest with carbs.
Refeed days will come later, but for those I will be keeping protein/fat the same, while upping carbs until I hit 2600 calories.
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07-27-2013, 12:02 PM #4
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07-27-2013, 12:04 PM #5
- Join Date: Mar 2009
- Location: Calgary, Alberta, Canada
- Age: 32
- Posts: 7,862
- Rep Power: 14981
Workout Routine
For my log, I will be running 5/3/1.
I am currently on my 9th or so week I am pretty sure, and strength went up fairly well throughout my bulk.
Now that I am cutting I hope that my strength will at least remain the same, and perhaps edge up a bit.
One thing I will be changing however, will be my assistance work.
Previously I had combined 5/3/1 with PHAT which will be wayyyyy too much volume for a cut.
I am now going to go with 5/3/1 with a combination of boring but big, joker sets, and bodyweight exercises.
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07-27-2013, 12:13 PM #6
- Join Date: Mar 2009
- Location: Calgary, Alberta, Canada
- Age: 32
- Posts: 7,862
- Rep Power: 14981
Workout Routine Layout:
Monday
HIIT (15-20 minutes on bike or elliptical)
Abs (Some form of ab circuit/weighted ab work)
Tuesday
Military Press (5/3/1)
Military Press Joker Sets
Pullups
Dips
Wednesday
Squats (5/3/1)
One Leg Squats/Lunges
Hyperextensions
Thursday
HIIT
Ab Work
Friday
REST DAY
Saturday (Refeed Day Later in Diet)
Bench Press (5/3/1)
Pull-Ups
Push-Ups/Handstand Push-Ups
Sunday
Deadlifts (5/3/1)
One Leg Squats/Lunges
Hyper Extensions
Overall my goal is to keep strength up, while increasing athleticism
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07-27-2013, 01:35 PM #7
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07-27-2013, 01:46 PM #8
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07-27-2013, 02:01 PM #9
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07-29-2013, 05:39 AM #10
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07-29-2013, 06:01 PM #11
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07-30-2013, 05:49 AM #12
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07-30-2013, 06:15 PM #13
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07-31-2013, 05:34 AM #14
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07-31-2013, 06:00 PM #15
- Join Date: Mar 2009
- Location: Calgary, Alberta, Canada
- Age: 32
- Posts: 7,862
- Rep Power: 14981
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08-01-2013, 05:34 AM #16
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08-02-2013, 05:34 AM #17
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08-03-2013, 01:51 PM #18
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