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tonytooagain
New member
ok so mind you I am a NATTY doing this... and I am a complete amateur screw up with mental issues so be kind!!(that's right, I'm a b*tch and I'm fine with saying it...) but... i still need honest feedback:
my days are: legs; major upper; arms and shoulders. I rotate these days. Lift x4 days a week. Cardio 500cals x5-6days a week. 5'8" 184lbs 16%bf. going to a keto diet to cut for summer. want to get to 10% as soon as possible without losing the muscle I have. I am adjusting my calories atm to a sedentary lifestyle, minus my lifting and cardio, roughly 2k calories a day total. bmr at the bod pod says I need around 1850 just to do nothing.
right now my workout looks like this:
legs:
squats 2x12 2x10 4x8
SLDL 4x10
lunges 3x10//powercleans 3x5
leg curls 3x12
calve raises 3x15
Major upper:
bench 1x10 1x8 5x5
rows 1x10 5x8
dbl bench 3x10
lats 3x10
core work
minor upper:
arnold presses 1x12 4x10
lateral deltoid raises 4x10
seated bicep curls 5x10
cable tricep presses (with a rope) 5x10
trap work 3x10
+1-2 lighter weight warm up sets for everything
ok help me out here. what should I be doing to get to 10% bf?
my days are: legs; major upper; arms and shoulders. I rotate these days. Lift x4 days a week. Cardio 500cals x5-6days a week. 5'8" 184lbs 16%bf. going to a keto diet to cut for summer. want to get to 10% as soon as possible without losing the muscle I have. I am adjusting my calories atm to a sedentary lifestyle, minus my lifting and cardio, roughly 2k calories a day total. bmr at the bod pod says I need around 1850 just to do nothing.
right now my workout looks like this:
legs:
squats 2x12 2x10 4x8
SLDL 4x10
lunges 3x10//powercleans 3x5
leg curls 3x12
calve raises 3x15
Major upper:
bench 1x10 1x8 5x5
rows 1x10 5x8
dbl bench 3x10
lats 3x10
core work
minor upper:
arnold presses 1x12 4x10
lateral deltoid raises 4x10
seated bicep curls 5x10
cable tricep presses (with a rope) 5x10
trap work 3x10
+1-2 lighter weight warm up sets for everything
ok help me out here. what should I be doing to get to 10% bf?
