Cutting newbie need advice from pros
Long story short. Lost 100 pounds over the past 3 years. Went from 290 to 175. Spent the past 4 months and bulked to 200. Good strength increases. Want to cut the right wway until summer. Here is my plan I have got from my weight loss knowledge. Please advise. Right now I am 199 pounds.
Diet: Everyday except Sunday.
meal 1: 1 scoop low carb whey, 6 fish oil caps, 2 eggs, 3 oz. chicken
meal 2: 6 oz. chicken, 1 tbs. flax oil, 6 fish oil caps, serving of spinach
meal 3: same as meal 2
Meal 4: (pre workout) 1 hour prior: 1 scoop whey, 6 fish oil caps, 10 liver tabs
meal 5: 2 scoops whey, 75 grams of carbs (smarties)
meal 6: 1 hour later: 1 scoop whey, 1/2 cup oats or 1 yam, 4 oz. chicken
Workout schedule:
Monday: SLDL- 2 sets 10-15 reps, bb rows- 2 sets 6-8 reps, wide grip pull ups- 2 sets to failure (5-7 range), seat cable row- 2 sets 6-8 reps, close grip chins- 2 sets to failure (usually 8-10 reps.
Tuesday: incline bb press- 2 sets 6-8 reps, flat db press- 2 sets 6-8 reps, decline db press- 2 sets 6-8 reps, 3 sets drop set pullovers- 8-12 reps.
Thursday: Gironda front squats with 2x4- 4 sets 12-15 reps, ham curls - 3 sets 10-12 reps, leg extentions- 3 sets 10-12 reps, 1 set standing calf raise on floor 15 reps SS with 1 set single leg raises on block 10-15 reps.
Friday: behind neck press- 2 sets 6-8 reps, DB arnold shoulder press- 2 sets 6-8 reps, 2 sets lateral raises- 8-10 reps, BB curls- 2 sets 6-8 reps, hammer curls- 3 sets 6-8 reps, close grip bench- 2 sets 6-8 reps, cable press down- 3 sets 6-8 reps.
Cardio schedule:
Every morning on empty stomach and glutamine except Sunday.
40-50 minutes walking gearing heart rate to 140 BPS or 70-75 % max HR.
I wear a backpack and walk up and down my road. The pack contains 20 pounds and is increase weekly to help get heart rate up while walking briskly.
Sundays I usually eat maintanance but swtch macros to about 60% carbs, 30% protien and 10% fat. Calories on my workout days stay around 13 x bodyweight or even 14 somedays.
Any suggestions would be greatly appreciated especially from the God of fitness, SWOLECAT.
