Ive decided I want to lean down and switch over from Powerlifting goals to more of a Bodybuilding type goals. I want to lean down and see what muscle I put on over the past ten years. And when I'm done cutting ill go more for hypertrophy.
Training ( A Friend has me on a Upper/Lower Push pull Split. He's helping me Fix my Squat And Deadlift so we took both of them out for now. When its fixed.. It will be plugged into when I train Quads/hamstrings on certain days
Monday
-Heavy Flat Bench 5x5
-Dumbell Shoulder Press Or Barbell Military Press 8-10 Reps
-Barbell Rows 3x10
-Heavy Pulldowns
-Hamstrings,Quads (Coach is Working on Form for Deadlift/Squat so I'm doing Stadium Step Ups or Walking Lunges/Dumbell Deadlifts)
Tuesday
-OFF
-30 minutes Walking
Wednesday (Working on Deadlift/Squat Form I will add either or in when my form is fixed)
For now..
-Lunges Or Dumbell Deadlifts or Stadium Step Ups
-30 minutes BIKING
-Abs
Thursday
-OFF
-Walking or Swimming 30 minutes
Friday
-Heavy Military Press 5x5
-Heavy Rows 5x5
-Pulldowns 3x10
-Farmers Walk
-Lunges
Saturday
-OFF
-Walk or bike 30 minutes
Sunday
-Repeat
Diet ( Testing waters since I sit all day for work)
2200 Calories
137g Carbs Was at 200g just testing
247G Protein Was at 225 But just testing
73g Fat
Stats
5 foot 8
about 35% Bodyfat
267.8 pounds
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Results 1 to 12 of 12
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03-02-2018, 04:02 PM #1Registered User
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Need To Loose 70 Pounds. Is My Program/Diet OK?
Last edited by Heat1992; 03-02-2018 at 05:03 PM.
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03-02-2018, 04:52 PM #2Registered User
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You said you were on a ULPPL split, but you're onlying lifting 3 days per week...
You don't need that much protein unless you prefer it.
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03-02-2018, 05:06 PM #3Registered User
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Sorry I forgot to put in the rest. 4 days.Originally Posted by dipatel13
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03-02-2018, 05:10 PM #4Registered User
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I would think you will have good results from this. Maybe you don't want to start at 2,200 calories right away... that is pretty low. Maybe up it to 2,400 and see how that works before going so low is my advice.
Check out my gaming Youtube Channel! https://www.youtube.com/c/solidnate
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03-02-2018, 05:36 PM #5Registered User
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If you've only got 4 days to lift, do a proper upper/lower splitOriginally Posted by Heat1992
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03-02-2018, 05:43 PM #6Registered User
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Why? Whats the advantages over this one? Just out of curiosity. Do you think the one I'm on isn't structured right?Originally Posted by dipatel13
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03-02-2018, 06:44 PM #7Registered User
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Yeah this isn't really structured or balanced properly. What's the progression? Deload/reset?Originally Posted by Heat1992
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03-02-2018, 06:58 PM #8Registered User
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My buddy who is helping me set me up this program. He has me doing 5x5 with set weights. For bench its 250x5x5 and he's bumping me up to 255x5x5 since it was easy. Military press 150x5x5 for now. It may seem off since he took out my deadlifts/squat to get my form fixed (Wednesday seems weird) but he did mention he would have me deload at some pointOriginally Posted by dipatel13
But besides that he wants me to do around 5 quality exercises and get away from doing isolations and tons of different exercises.Last edited by Heat1992; 03-02-2018 at 08:14 PM.
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03-03-2018, 12:21 AM #9Registered User
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Tell your buddy that you need to implement progressive overload regardless of your weightlifting/weightloss goals.
Set weights with set reps will ultimately lead to you not getting very far at all
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03-03-2018, 12:51 AM #10Registered User
- Join Date: Mar 2015
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Yes he said the weight will be moved up by 2.5-5pounds if it’s too easy/certain amount of time.Originally Posted by philgriffiths
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03-03-2018, 05:30 PM #11Registered User
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Looks ok.
Can prob bump up carbs and calories.
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03-04-2018, 01:37 AM #12Registered User
- Join Date: May 2010
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Also check horizontal Pull
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