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  1. #1
    Adonis's Avatar
    Adonis is offline Associate Member
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    Question Summer shape-up plan

    This is what I want to do for the next 8 weeks:

    Monday:
    40min cardio in the morning
    chest-back in the evening
    8 sets each bodypart for 8-12 reps each set.
    abs

    Tuesday:
    30min cardio in the morning
    30min cardio in the evening

    Wednesday:
    40min cardio in the morning
    biceps-triceps in the evening
    5-6 sets each body part for 8-12 reps each set.
    abs

    Thursday:
    30min cardio in the morning
    30min cardio in the evening

    Friday:
    40min cardio in the morning
    shoulders in the evening
    3 sets each head for 10-12 reps each set.
    abs

    Saturday:
    15min cardio in the morning
    15min cardio in the evening

    Sunday:
    40min cardio in the morning
    legs in the evening
    10 sets for about 10-15 reps each set.
    abs

    Diet:
    225 grams of protein a day.
    150 grams of carbs a day.
    around 20-50 grams of fat a day.
    2100 calories a day total. (+- 200)

    I'm 25 years old, 217lbs with 19% bf with about 4-5 years of bb in my belt.

    This is my first time that I will try to get shredded.

    What can I expect in 8 weeks following this regimen?
    How much muscle tissue should I expect to loose?
    Any advise on what I should change or incorporate?

  2. #2
    beenie's Avatar
    beenie is offline Senior Member
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    With that regiment and your age, you can expect to look like Atlas at the end of the 8 weeks.

    More seriously, it looks like a vary good plan, but to really get shredded involves getting your bf% under 10%. From 19% now it would be very difficult to do that in 8 weeks. I'll bet you can get it down to 14 or 15%, if you stick to it. Problem is the lower you go the harder it becomes to take it down further.

    That is really a great regime for accomplishing your objectives. Just make sure your objectives are achievable in the time frame about which you speak. Six months seems more realistic to get to 10%.

  3. #3
    Adonis's Avatar
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    Thanks for the response.
    Your right about the 8 weeks though, maybe "shredded" was a bad word to use, I just wanted to shed some bf for summer.

    If I could just stick to this, in 8 weeks I think I could make some serious change.

  4. #4
    beenie's Avatar
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    I definitely agree. Go to it. No cheating.

  5. #5
    testprop's Avatar
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    hey man, Im in the middle of a cutting cycle too

    started at 225lbs 20 % bf, Im down to 200, 6 weeks more to go
    im on t4, clen , test prop and winny

    2000 calories a day

    just do your cardio, train hard and the fat will melt

  6. #6
    Adonis's Avatar
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    With a stack like that, you have a little advantage over me bro.
    I can only get good ol ECA for now... although a little clen would not hurt anybody

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