Need some guidance - please critique my leaning down plan - THANKYOU
Hi fellas,
Thanks for reading this and commenting; I appreciate your time. I am sorry for asking - but I really am in need of some guidance. (yes, I have read the forums, and done my research - I only eat "clean" foods) I am 6ft 1, 180lbs (82.3kgs) and around 19-21% BF. I am 20 years old. I have been on a quest over the last 6 months to gain strength and muscle mass. So now, I am trying to swing into the "cutting phase" to trim down for basketball; but not with the goal of being "cut". I am aiming to get back to my original 12-15% BF level. Going slowly and taking 3-4 months to do this is my strategy. I will describe my current plan: Day 1: Weight train: Sets Reps Round 1: Barbell Row 3 sets 16,12+8,12 Barbell Curl 3sets 15,11,9+2 Military Press 3sets 10,12,12,6 Barbell Shrugs 3sets 18,16,18 REST: 1min Round 2: Bent Over Dumbbell Rows Elbow In 2sets 16,10 Flat Dumbbell Press 2sets 16,15 Tricep Extension 2sets 7+2,10 Dumbbell Curl 2sets 9,7 REST: 1min Calories @ 2250 Day 2: Afternoon: Stationary Bike 30 mins Calories @ 2100 Day 3: First thing in the morning: Stationary Bike 20 mins Calories @ 2100 Day 4: Weight train: Sets Reps Round 1: Barbell Row 2sets 20, 10ff+1 Barbell Curl 2sets 12, 9 Military Press 2sets 10ff, 10ff Barbell Shrugs 2sets 20,17 REST: 1min Round 2: Bent Over Dumbbell Rows Elbows Out 3sets 15, 12, 10 Flat Dumbell Flys 3sets 17,17,14 Hammer Curl 3sets 14, 10, 6+4 Front Raises 3sets 14,15,13 REST: 1min Calories @ 2250 [ff - stands for full failure, cannot even complete next rep) Day 5: Afternoon: Stationary Bike 30 mins Calories @ 2100 Day 6: First thing in the morning: Stationary Bike 20 mins Calories @ 2100 Day 7: Weight train: Sets Reps Round 1: Barbell Row 3sets 15,12, 10 Barbell Curl 3sets 12, 10, 9 Military Press 3sets 12, 10ff, 10ff Barbell Shrugs 3sets 20,17, 20 Rest 1 min Round 2: DB Row Elbows In 2sets 12, 12 Pull Over 2sets 13, 15 Oblique Pull 2sets 16,16 Dumbbell Curl 2sets 8,7+3 DB Side Raise/Rear 2sets 15,15,15 Calories @ 2250 Repeat… Summary: Gym every 3rd day. Cardio on the days in between. On Weight Training Days: Breakfast: 350 calories Weight training PWO drink: 350 calories Snack: 250 calories Lunch: 450 calories Snack: 200 calories Dinner: 500 calories Snack: 150 calories On off Days: (lower carb intake on 2nd off day) Breakfast: 450 calories Snack: 300 calories/250 calories Lunch: 450 calories Snack: 250 calories/200 calories Dinner: 500 calories Snack: 150 calories I consume at least 180g of Protein on training days, and 150g of Protein on “off days”. I always have P/C/F with every meal - except: Breakfast: Mostly C with some P After-dinner snack: only P Afternoon Snack: mostly P and F PWO: only P and C. I hope I have covered all the important things. Thankyou for taking the time to analyse this. I really appreciate you taking the time to help me. Thankyou. So far, I have gained a little lean MM, and somehow decreased in BF. But overall weight stayed relatively the same. Best regards, |
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