Please critique my new diet/training split.

[cccp]

Mond: diet, cardio, abs
Tues : diet, cardio, abs
Wedn: diet, cardio, abs
Thurs: Refeed, cardio, abs
Friday: Refeed, Lifting Weights (W1 or W2)
Saturd: diet, cardio, abs
Sund: diet, cardio, abs


DIET: low calorie ketogenic diet

REFEED: High calorie carb-up

cardio: usually running or swimming

W1 (pushing movements): Incline DB press, squat, dips, triceps pressdowns, calf raises, neck presses (machine)

W2 (pulling movements): Deadlift, Pulldowns, DB biceps curls, DB shrugs, BB forearm curls, DB lateral raises

In the weightlifting workouts I do 5 sets of each exercise. Weightlifting is only done on Fridays, and it's either W1 or W2. So I will only be training each muscle group once every two weeks. It sounds like a lazy-boy routine, but this is what HIT training is.

I remember working out like that a while back, and my strength was actually growing nicely. Although I abandoned this routine back then, because I felt bad staying out of the gym for so long.

So tell me what you think.


Oh, almost forgot, my goal is to reduce my BF to 4%. I am at 8% right now, 180lbs, 6'.

 

[Mr.X]

Mond: diet, cardio, abs
Tues : diet, cardio, abs
Wedn: diet, cardio, abs
Thurs: Refeed, cardio, abs
Friday: Refeed, Lifting Weights (W1 or W2)
Saturd: diet, cardio, abs
Sund: diet, cardio, abs


DIET: low calorie ketogenic diet

REFEED: High calorie carb-up

cardio: usually running or swimming

W1 (pushing movements): Incline DB press, squat, dips, triceps pressdowns, calf raises, neck presses (machine)

W2 (pulling movements): Deadlift, Pulldowns, DB biceps curls, DB shrugs, BB forearm curls, DB lateral raises

In the weightlifting workouts I do 5 sets of each exercise. Weightlifting is only done on Fridays, and it's either W1 or W2. So I will only be training each muscle group once every two weeks. It sounds like a lazy-boy routine, but this is what HIT training is.

I remember working out like that a while back, and my strength was actually growing nicely. Although I abandoned this routine back then, because I felt bad staying out of the gym for so long.

So tell me what you think.


Oh, almost forgot, my goal is to reduce my BF to 4%. I am at 8% right now, 180lbs, 6'.

I have a few comments:
1)what is low calorie ketogenic? if you're going under 20% calorie deficit then you're in starvation mode
2)HIT training has to cover every muscle group in a week, so you need to do W1 and W2 in the same week

Mr.X