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OK bros I am looking to drop as much bf as possible in the next 12 weeks, but maintain as much muscle mass as possible also while doing so (hence the 5x5 training style). Last year I had good success with losing bodyfat, but I lost tons of muscle and it wasn't even worth it, so I'm going for round 2 now. My training:
DAY 1 - CHEST
barbell or dumbbell BP 5x5 (alternating weekly)
hammer strength press, incline or wide grip 3x8
incline dumbbell flyes 2x10
30 min postworkout cardio walking around 4 mph
DAY 2 - BACK/SHOULDERS
deadlifts or BB rows 5x5 (alternated weekly)
one arm rows 3x8
lat pulldowns 2x8
cable rows narrow grip 2x8
standing military press 5x5
db side raises or upright rows 3x8
30 min postworkout cardio walking around 4 mph
DAY 3 - AM CARDIO
40 min cardio walking at around 4 mph, done immediately after meal 1
DAY 4 - SAME AS DAY 3
DAY 5 - ARMS
close grip bp 5x5
dips (weighted if I can still do that much)3x8
pushdowns 1x10
BB curls 5x5
hammer curls 4x8
cable curls 1x10
DAY 6 - LEGS
barbell or front squats 5x5, sometimes I do a set of squats with 135 immediately after my 5th set and just do as many as I can, usually 25 or so reps
leg presses 3x8
hamstring curls 4x8
quad extensions 2x10
calf raises 4x10-15
DAY 7 - OFF
As the weeks go by the training will remain the same, but I will gradually increase my cardio by 5 min every 22 weeks or so until I reach 1 hour
Now for the diet.....
MEAL 1
8 jumbo egg whites
5 yolks
8 oz skim milk
2 packets oatmeal (1 reg flavor, 1 sweetened)
MEAL 2
post w/o shake usually 4 scoops NLarge(only used if I did weights)
MEAL 3
2 packets grits
8 oz skim milk
10 oz 93% lean beef
MEAL 4
1 cup brown rice
1 can albacore tuna
2 tbsp peanut butter
1 scoop whey
MEAL 5
10 oz chicken breast
2 tbsp peanut butter
MEAL 6
10-12 oz sirloin steak
MEAL 7
10 oz 93% lean beef
2 tbsp peanut butter
I won't be using any fat burners until around week 7 starts (trying to get some NYC), and I won't be on any juice during the diet. I MAY take some clen around week 8 if my gains slow, but that's it as far as drugs go.
In total, my calories are gonna come out to around 4500, with around 430 grams protein, 350 grams carbs, and 145 grams of fat. I am 6'6, 251 lbs, and about 18% bodyfat right now, so when i calculated my BMR it came out to about 5200 calories a day, so I'm reducing by 700 calories to start off. OK well thanks for reading this long ass post, now lemme know what you all think is good and what sucks
DAY 1 - CHEST
barbell or dumbbell BP 5x5 (alternating weekly)
hammer strength press, incline or wide grip 3x8
incline dumbbell flyes 2x10
30 min postworkout cardio walking around 4 mph
DAY 2 - BACK/SHOULDERS
deadlifts or BB rows 5x5 (alternated weekly)
one arm rows 3x8
lat pulldowns 2x8
cable rows narrow grip 2x8
standing military press 5x5
db side raises or upright rows 3x8
30 min postworkout cardio walking around 4 mph
DAY 3 - AM CARDIO
40 min cardio walking at around 4 mph, done immediately after meal 1
DAY 4 - SAME AS DAY 3
DAY 5 - ARMS
close grip bp 5x5
dips (weighted if I can still do that much)3x8
pushdowns 1x10
BB curls 5x5
hammer curls 4x8
cable curls 1x10
DAY 6 - LEGS
barbell or front squats 5x5, sometimes I do a set of squats with 135 immediately after my 5th set and just do as many as I can, usually 25 or so reps
leg presses 3x8
hamstring curls 4x8
quad extensions 2x10
calf raises 4x10-15
DAY 7 - OFF
As the weeks go by the training will remain the same, but I will gradually increase my cardio by 5 min every 22 weeks or so until I reach 1 hour
Now for the diet.....
MEAL 1
8 jumbo egg whites
5 yolks
8 oz skim milk
2 packets oatmeal (1 reg flavor, 1 sweetened)
MEAL 2
post w/o shake usually 4 scoops NLarge(only used if I did weights)
MEAL 3
2 packets grits
8 oz skim milk
10 oz 93% lean beef
MEAL 4
1 cup brown rice
1 can albacore tuna
2 tbsp peanut butter
1 scoop whey
MEAL 5
10 oz chicken breast
2 tbsp peanut butter
MEAL 6
10-12 oz sirloin steak
MEAL 7
10 oz 93% lean beef
2 tbsp peanut butter
I won't be using any fat burners until around week 7 starts (trying to get some NYC), and I won't be on any juice during the diet. I MAY take some clen around week 8 if my gains slow, but that's it as far as drugs go.
In total, my calories are gonna come out to around 4500, with around 430 grams protein, 350 grams carbs, and 145 grams of fat. I am 6'6, 251 lbs, and about 18% bodyfat right now, so when i calculated my BMR it came out to about 5200 calories a day, so I'm reducing by 700 calories to start off. OK well thanks for reading this long ass post, now lemme know what you all think is good and what sucks
