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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,