I'm about 5'11.5" and weigh 217 with ~15% bf.
Training is HST style and will be done the same way hdrgain's was using 15, 12, 10, 8 rep ranges, 2 weeks at each range.
The workout looks a little like this:
Stiff Leg Deads
Inc. BB Press
Close Grip Pulldowns (chinup grip)
DB Side Raises
Rear Delt Raises
1 Arm Press Down
Reverse EZ Curls
Standing Smithy Calf Raise
Seated Calf Raises
I will give the rep ranges when I post my workout for the day.
Rest is only a minute in-between sets.
Cardio: I do MMA on Tuesdays for 3hrs, Thursdays for 3hrs, and Sundays for 1hr. I will also be doing cardio Monday-Friday like treadmill stuff or Complexes
. It will start off with only 15 minute at a slow jog and be built up every other week or so. More will be done on Tuesdays and Thursdays then Mon, Wed, Fri. Which brings me to…
The way I calculate my calorie intake can be found in my other journal
I like the mind set of starting at maintenance cals. and adding cardio first before taking away cals. My reasoning being is if you’re using up more calories working out, you need to eat more so your metabolism stays high. Look at Olympic swimmers, runners and such. They eat almost 5000cals a day and they are cut. It's because their training is very aerobic and they eat often.
My goal is to lose 1.5-2 lbs. a week. I will weigh myself at on Mondays in the morning. If I lose less than a pound a week I will first up the cardio and then when it happens again I will take 250-350 calories away. I don't want to make the jumps too high because I don't want to lose muscle.
I'm starting off at 3100 cals. a day and eat most of my carbs after cardio in the morning and around lifting and MMA. The breakdown will be: 266 grams pro, 285 grams carbs and 104 grams fat. When I take away Cals. it will be from fat and carbs. I will be striving for a 40% pro/35% carb/25% fat split when I start taking away calories.