3 times a week plan

[vw_dubgal]

Hi Peeps

Either I am complete dense or I cannot find a plan on here that is 3 times a week? I have followed a 5 day plan but with work n all it isn't working out and also with family life - ie single parent and ensuring my 4 year old daughter has the best life so I can only do 3 days a week.

Is there anything as I have spent a good hour looking on this site and they are coming up with 4 day + which is great but I cannot do that. Have thought of putting two of the days into 1 day but that is more time at the gym and limited to 1.5hours (I am doing this during my lunch break) so I have to be careful otherwise my boss well as any normal boss would - sack me -.

Please may I have some advice as to what plan I should go for.

Am currently 70kgs, 29 years old, I lift heavy but I think its my plan its boring or I have no plan - I just lift heavy and hard and do upper 1 day lower another and last day which is a Friday and I have time in the gym after work (daughter gets picked up and goes to my parents so its kinda my evening and pick her up at 7pm and I finish at 5pm).

I include HIIT in my 3 times a week and smash it - I just I think like a plan that got emailed to me once a week which bodybuilding.com was amazing at doing that - meant my week was pre-planned but now unless I find something as been left to my own devices for about 2 months I am lifting heavier but fat is coming on more which I am getting a little disheartened so I can re looked at my cals etc and sort of created this:

Per Meal: Carbs - 22.5 Proteins - 30.8 Fats 12.3 (1621 cals per day)

Maybe someone may think actually that is too high cals or too low or well basically rubbish LOL.

[vw_dubgal]

Anyone?

[jammyo40]

If only there were posts that answered questions like these... Posts that were placed somewhere highly visible where everyone could and should read...

[svartberg]

1. Go back to the index of this subforum (Workout Programs)
2. Check out the the sticky posts at the start (e.g. the AllPro beginner program)