JawD

I'm 6ft, 87kg (191lb) with around 15% BF according to the calipers! I'm giving myself a year to ideally get down to around 10% BF, but really I just want rid of the gut & handles! Ideally, when doing this I'd like to firm up and add some bulk if I can though I realise this can be difficult when trying to shed fat. Anyway, this is what Ive started doing, all input is much appreciated:-

Mon = Day 1 Resistance see below
Tue = 5 Mile Bike
Wed = Day 2 Resistance see below
Thu = 5 Mile Bike
Fri = rest
Sat = Day 3 Resistance see below
Sun = 5 Mile Bike (or sat if cant sun)

Nutrition

I'm eating around 2300 cals per day. This is usually around 30% P / 50% C / 20% F

I aim to eat around 1g of Protien per lean bodymass lb / day. So at the moment my LBM is around 191lb - 15% = 162lb. So thats 162g Protein = 648 cals = 28% of 2300 daily cals.

I eat 6 meals per day and try and make meal 6 with no carbs.


Routine

I will do each day as shown below. The sets will be mostly 4-6 reps with the 6th rep being positive failure. As I can reach it ok, up goes the weight until I can "just" reach 4 reps. I do this until I can get to 6 ok again. 2 Mins rest between each set. 3 Day split as follows. Note, I workout in my garage at home using Dumbells, Barbells and a smith machine.

Day 1

Squats 3 x 4-6 / SL Deadlift 3 x 4-6 / Calf Raise 3 x 6-8
Dumbell Press 3 x 4-6 / Dumbell Lateral Raise 3 x 4-6

Day 2

Bent Over Row 2 x 4-6 / Wide Grip Pull Down 2 x 4-6 / Close Grip Pulldown 2 x 4-6
Cable Row 2 x 4-6 / Shrugs 2 x 4-6
Barbell Curls 3 x 4-6 / Hammer Curls 3 x 4-6 / Wrist Curl 2 x 4-6

Day 3

Incline Bench 3 x 4-6 / Decline Bench 3 x 4-6 / Dumbell Press 3 x 4-6
Tricep Pushdown 2 x 4-6 / Overhead DB Press 2 x 4-6 / Kickbacks 2 x 4-6

On three other days in the AM I will be doing cardio. I do my gym training PM after work.

I will do this for 4 weeks then I will keep the same but swap some routines. Then do for another 4 weeks and have the 9th week off.


Thanks,