daveybrfc

hello, new to the forum, been reading about for a couple of weeks so decided it was time i got posting. here goes war and peace...

i'll start with a few stats,

22 years old
6ft 2
15st 2lbs
17%bf
training for 5 years
bench: 110kg squat: 140kg dead: 160kg (1 rm for all)

despite training for this length of time, and building a bit of size (11st-15st2), i've never been consistent with either my training or diet, and have decided to start posting on here as a way of recording my progess and ensuring consistency, also i have a holiday in 6 weeks so it cant hurt to be in better shape for the beach.

im training on a 3 day split as follows

chest/biceps
bench,
incline db bench
incline flyes

ez bar curls
db hammer curls
cable curls

back/shoulders
deadlifts
lat pulldown
1 arm db row
bent over rows

military or db press
side raises

legs/tris
squats
leg extensions
sldl
calve raises.

i aim to get my bf down to around ten percent, and understand that to do so i have to include cardio, but was wondering which kind of cardio is best on the low carb diet i plan to use? after reading a few of the boys on here using it, read a few useful posts by pscarb.

i'd appreciate advice on my training and diet etc, as it can only get better, thank you in advance

davey b

ba baracuss

I would make it a push/pull/legs split.

Have 1 major compound per workout, and a couple of other exercises - example:

Push -

Flat bench
Incline bench
Dips
Shoulder press

Pull -

Deadlifts
Chins
A row of some kind
Maybe a couple of sets of bicep reps of 1 variety

Legs -

Squats
Maybe leg press
Leg curls
Calf raises

Cardio after each workout. From reading stuff by Paul and Tom I do 'fast walking' on the treadmill for 30-40 minutes.

cellaratt

Welcome to the board...

Greekgoddess

And I would make it carb cycling. Low carb or extremely low carb is a killer- I got terrible cravings for carbs when on it and found it impossible to stick to for a long time. Since changing to carb cycling I feel so much better, and the refeed days of high carbs are something to look forward to. My energy is fantastic on the carb cycling, so I can train harder.