warren_1987

ok so i think the diet is sorted thanks to a point to a good thread by gym rat and a good post by suprise suprise pscarb so thans both of you.

i have around 4 or 5 weeks to drop my bf i know im average size at the moment but i figure id rather be average size with low bf% then average size with average bf%. so my goal for the next 4-5 weeks is to drop my bf% as much as possible while keepinng aold of as much muscle as possible. like iv said the diet is done so now the training, i need a routine for really helping aid my fat loss but also elp with muscle gain ( in a way i know the whole calorie deficency problem lol)

so my first draft is as such;

mon - chest and tri - db bench press
db incline press
bb decline press
dips
push downs

+ 45 min treadmil walk and ab work

tue - back and bi - deadlifts
1arm BOR
lat pull downs
pull ups
curls

+ 45 mins treadill walk

wed - 45 min treadmill walk and ab work


thurs - legs inc calfs - 45 degree leg press
ham curl
front curl
calf raises

+ 45 min treadmill walk

fri - shoulders - shoulder press bb
arnold press db
front raises
bent over rear raises
side raises

+45 min treadmill walk

sat - swimming 30 laps of 50m pool

i also play 5 a side once per week and wil try do some heavy bag work on a night time.

anygood??
thanks

warren_1987

4-5 weeks , 6pack ??? am i dreaming or is it possble with hard work

Lost Soul

Why would you want to diet?
If you are going to diet, dont eat like a bodybuilder my friend
Its simply a case of getting in a calorie deficit
Im afraid to say if you diet hard for 6 weeks you may end up a twig and back where you started for a weeks holiday where nobody is really giving a monkeys

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nathanlowe

Your shoulders are getting a right good workout there. Only small muscles the deltoids and laterals.

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Personal stats
Age 16
Height 6 ft
Weight 170 pounds or 77kgs

Squat 60kg 20 repper
Bench press 54.5kg 4 x 6
Deadlift 97.5 kg 4 x 6

please take a look at my training journal. Im looking for all help available to help me improve strength and size.


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warren_1987

lost - its not really a bb diet i dont think just deficient and very healthy, then when i get back off hol i can lean bulk, i fight at 170lbs anyway so doesnt bother me too much about not looking huge.

nathan - yeah its just somethig i have found , that my shoulders usually work best from a pounding lol but the get plenty rest with my sleeping

Lost Soul

Do more squats to develop your midesction
eat more and do some cardio

Will give you a much more pleasing look

If you diet down it may go to skin and bones, yet you have the opportunity to add to your physique

As for the training, i agree with nathan, get rid of all the fannying around and maybe do some interval work

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warren_1987

the way im seeing it at the moment is i have 4-5 weeks before holiday, that isnt enough time to build any notacible gains but it is enough time to get my bf% down. im around 175-178lbs and fight at 170lbs , compared to a bb i wil look skinny but at 170lbs 10-12%bf i wont be looked upon as skinny by people other than bb really. i would rather be average size wih low bf% than average size with average bf% , it also means when i get back if i decide to buk up to 180lbs fighting weight then i am alot leaner and terefore happier to do so.

warren_1987

im still confused on my work out, what is a good workout when im aiming to keep muscle and drop bf%

should i keep to a basic work out? or try soething high rep?

thanks

Lost Soul

JUst employ a simple 3 or 4 day split or 3 day full body routine with heavy compounds

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trickymicky69

agree with that. all this crap about fifty reps when trying to cut is shiit.

when i am in a calorie deficit i do it backwards to what most peeps would do and employ a low rep, high power routine.
i seem to hold onto more muscle while doing this than all this "german womans shottputter lose bodyfat gain cock" routines that are out there.