I've decided that the goal for my next cycle is to lose body fat. I'm currently sporting a generous chunk of flab around my middle, with a current weight range of 210-215. I'd like to cut that by about 20 lbs, to around 190-195. To do this I will need to lose an average of 1lb - 2lbs a week, which seems reasonable with a solid program.
Workout
Using a circuit training + cardio routine, 5 days a week
Monday - Gym - 5:00 AM
- Chest & arm circuit - 4x
- DB Bench x12
- DB Alternating Curls x12
- Cable Pressdown x12
- Dips x12
- 20 min, Treadmill
Tuesday - Home - 5:00 AM
- 30 min, Stationary Bike
- Ab Circuit (doing a PT circuit detailed in the November 2010 issue of Muscle & Fitness)
Wednesday - Gym - 5:00 AM
- Leg & Shoulder circuit - 4x
- Front Squat x12
- Standing DB Press x12
- Calf Raises x12
- DB Side Laterals x12
- 20min, Treadmill
Thursday - Home - 5:00 AM
- 30 min, Stationary Bike
- Ab Circuit
Friday - Gym - 5:00 AM
- Back Circuit - 4x
- Deadlift x12
- Lat Pulldown x12
- DB Row x12
- Seated Cable Row x12
- 20min, Treadmill
Diet
Going for general calorie reduction while keeping up protein levels. Skipping meal before workout to help aid in fat burn.
- Meal #1 6:15 AM - Recovery - Orange Juice + 2 scoops whey protein + multi-vitamin
- Meal #2 8:AM - Oatmeal + Peanut Butter + brown sugar + 1 scoop whey protein
- Meal #3 12:00 PM - Rotating meal - protein + carbs + veg
- Meal #4 6:00 PM - Rotating meal - protein + veg
- Meal #5 9:00PM - Milk + casein protein + multi-vitamin
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