Currently cutting like a mo fo for my holiday in three weeks, never really done it overly seriously before with all the diet thrown in, and i have discovered that it blows! But that aside this is what i'm doing, what do we think -
Day 1
Legs x 2 ex
Chest x 2 ex
Back x 2 ex
Biceps x 2 ex
Calves x 1 ex
Day 2
Deadlifts
Shoulders x 2 ex
Triceps x 2 ex
Traps x 2 ex
Forearms x 1 ex
Calves x 1 ex
Day 3
Legs x 2 ex
Chest x 2 ex
Back x 2 ex
Biceps x 2 ex
Abs
Day 4
Shoulders x 2 ex
Triceps x 2 ex
Traps x 2 ex
Forearms x 1 ex
Core work
At least one of the leg exersizes will be a squat, i've got nothing else set apart from that, i'm enjoying a bit of freedom after the strictness of the 5x5 program, most things are 3x10, but i am throwing in at least one superset per session, and the occasional pyramid too.
I am running using HIIT twice a week after workout's, i am currently on 60 sec jog, 30 sec sprint x 7. I also play football (or as you all wrongly call it
soccer) once a week, and i try one morning at the weekends to do a 2.5 - 3 mile run on an empty stomach.
Diet looks like this (generally)
Breakfast 7:00
4 eggs, one with yolk, raw
Bowl of porridge
Mug of green tea
5g BCAA
Actimal
Codliver and multivit pill
10:00
Protein shake (50g)
2 tbsp olive oil
Lunch 13:00
2 slices wholemeal bread
1 1/2 tbs olive oil (to moisten bread)
130g chicken/tuna
Pre work out 16:30
Protien shake (60g)
BCAA (5g)
Post work out 18:45
Protein (30g)
BCAA (5g)
HIIT
Protein (30g)
Dex/Mal mix (65g)
Dinner 20:00
250g brocoli
200g chicken breast
And thats that, all i will say is (and i know its stating the painfully obvious) on non training days drop the pre and post, and if i am not running after combine it all in one after training.
All feedback is appreciated, as it took me long enough to write all this!
What i'm now doing
Linear Mode
