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Meal 1
1 serving of ground beef
1 serving of Italian sausage
1 serving of fruit
1 serving of green tea

Meal 2
1 serving of ground beef
1 serving of Italian sausage
1 serving of green tea

Pre-Workout Shake
½ scoop of whey
2 servings of fish oil

Intra-Workout Shake
3 scoops of bcaa’s
1 scoop of taurine

Post-Workout Shake
1 scoop of whey
1 cup of chocolate milk
1 serving of red machine naked juice
1 scoop of creatine
1 scoop of taurine

Meal 3
1 serving of ground beef
1 serving of Italian sausage
1 serving of fruit
1 diet coke

Meal 4
1 serving of ground beef
1 serving of Italian sausage
1 cup of 1% milk

Before Bed Shake
1 scoop of casein
2 cups of 1% milk
2 servings of fish oil

Strength Day

Weight: 230 lbs

Foam Rolling / Dynamic Warm-Up

Deadlifts
135 x 5
135 x 5
225 x 3
Add Belt
315 x 1
315 x 1
405 x 1
425 x 1
495 x 1 -- PR (No Hitch)

Split Jerks
45 x 5
45 x 5
135 x 3
135 x 3
Add Belt
185 x 1
205 x 1
225 x 0
225 x 1

DB Rows
65 x 5 (per side)
65 x 5 (per side)
75 x 5 (per side)

Weighted Decline Sit-Ups
10 x 10
10 x 10
10 x 10

500 m Row

Dynamic Cool-Down

So your trying to drop 30lbs . When is your meet ?

It's going to be hard to keep your numbers climbing while dropping weight , espically with this much training and not that much recovery time.

What is your total calorie intake ?

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I don't have a meet coming up until mid January, this really isn't to do a quick cut for a meet. I'm trying to keep this fat off that I've accumulated going from 180 lbs - 230 lbs. I'm going to work my way down to somewhere in the low-mid 190's and compete in the 198 lbs class, then eventually work my way SLOWLY back up to the 220's.

Also, you're not going to be packing on muscle when you're cutting. It's just not going to happen. Even if you go slow. So why are you doing a "hypertrophy" workout when you could do something more standard? Keep the compound lifts high intensity, plenty of volume on your accessory stuff, have a caloric deficit, and add some cardio. That makes a LOT more sense. To me at least. Maybe you can explain why your plan is better...?

You could even loosely follow the westside template.

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Let me try to explain it a little better, by giving some background of my training. I started my first few years off with standard training regimens; Starting Strength, 5 x 5, etc.

I moved onto learning Westside principles and began to follow their training. However I always noticed my muscular endurance was shit, so even on repetition days I'd follow more closely to an 8x2 or 10x2 set/rep scheme, rather than traditional hypertrophy. I've learned that while trying to cut I make shit gains on Westside simply because I cannot "max-out" twice a week.

I've also learned that I'm a "deadlift more" lifter. I know that most people, especially when they starting moving some weight on deadlifts benefit from pulling once every other week, sometimes only once a month. This is not the case for me.

I simply can't do cardio, both because of a pre-existing injury (patellofemoral syndrome) that severely limits the cardio I can do and out of sheer boredom. This is why I see the "hypertrophy" workouts as a way to burn calories and also build up my dismal muscular endurance. I'm also a strong believer in being able to put on muscle while cutting, especially because I have alot of fat ~18% on me, I feel that I can successfully recomp because I'm cutting at such a slow rate.

Here's an example of what my week will look like:
Tuesday - Strength Workout 1-5RM, NEAR MAX
Wednesday - Strength Workout 75-85%RM region, NOT A MAX
Thursday - Off
Friday - Higher Rep Work
Saturday - Higher Rep Work
Sunday - Higher Rep Work
Monday - Off
Tuesday - Off
Wednesday - Repeat

I forgot the most important part, because of the high workload and high demand on my CNS I'll be taking a de-load every 4-5 weeks.

I don't think you can blame not doing cardio on a injury. If you can workout you can do cardio. Walking is still cardio and I beleive not matter what you should always do cardio ( even if your trying to gain weight ). As for it being boaring , just find something that isin't.

I'm with Ross on this. What you do could progress on this, then it's fine. But do I think it distributes fatigue correctly? No.

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I've actually just recently been cleared to do all cardio besides weighted cardio (farmer's walks, sled dragging) and running, so I may adjust my program into more of a typical three day full-body schedule with cardio on 2-3 of the off days.