wasting my time so far help
 

I am 5 5 145 12%BF looking to get below 10% diet consist of
1700 calories a day
eggs whites toast PB kirkland
shake
chicken broc. brown rice
workout
muscle milk
salad w chicken
protein bar with PB kirkland
Now I have been guilty of going to the gym and lifting high reps low reps on and off with no plan or direction.
I would really like to follow a routine to NOT GET BIGGER JUST LEANER.
I was looking to do Max-ot for 8 wks then take a week off then start something else.
Any suggestion would VERY GOOD thanks

Hi Flyers01

1. Get yourself a training diary or save your routine on an excel sheet on your PC. You are on your PC everyday, so you won't forget to keep it updated.

2. Can you get a training partner? Make friends in the gym and buddy-up. a training partner will keep you motivated and focussed.

3. A weeks of between tough cycles can help the immune system.

Maybe someone else can think of other tips...

Keep us posted
Happy Training

Isn't max-ot a super high volume program? Which are primarily designed to increase muscle mass. However, you aren't going to be gaining much muscle mass (if any) on a diet with that low of cals.

While on a deficit diet I think it would be a good idea to cut the volume of your training to make it easier to recover from. Are you doing cardio? Sprints or low intensity jogging?

As for your diet I think you could use less protein from powder and supps and more from real food.

IW