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,