This entire fall and winter I havent put any effort into either diet or training. Havent had time or energy realy because uni has been a bitch.
Anyway this spring Im gonna get back on track and Il have a solid plan this time that I will stick with. So here is the major outline, any critique is welcome since Im just making it up as I write now. Il tweak it until I am satisifed.
16th january it starts.
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DIET:
Il start at 2500kcal day. I have not included macros for each meal since I havent polished it yet.
Workout days:
meal 1
Oatmeal or whole grain bread
Whey shake
meal 2
Soybeans
lentils or kidney beans
meal 3
whey shake
avacado or flax oil
meal 4 pwo
whey shake
apple
milk
meal 5
lean meat/fish/chicken
brown rice or beans
veggies
Daily totals
2500kcal, 300g protein, 75g fat, 170g carbs
rest days:
meal 1
Oatmeal or whole grain bread
Whey shake
meal 2
Soybeans
lentils or kidney beans
meal 3
whey shake
avacado or flax oil
meal 4
whey shake
olive oil or flax
meal 5
lean meat/fish/chicken
brown rice or beans
veggies
Daily totals
2500kcal, 300g protein, 100g fat, 100g carbs
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As you can se I will unfortunaly only eat meat/fish or chicken once a day. That is simply because of money. I will get around 130g protein each day from beans and meat and the rest from whey.
Fat will come from flax, avacado, olive and some saturated fat from meat.
Carb sources will be beans, lentils, fruit, oatmeal, whole grain bread and milk(on workout days).
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workouts and cardio
Because I will have my hands full with studying I cant afford to waste time on the exercise bike or stairmaster. Instead I will walk to university each morning and then eat breakfast there. Its a 40 minute walk in a good pace. I will also walk home each day. So thats 1 hour and 20 minutes of medium-high paced walking each day. That will be the bulk of my cardio. Not optimal but studying is number one priority.
When I write a F behind a exercise it means I will take the last(only last) set of that exercise to failure. No F means I wont go to failure. Rotation one is the first exercise I have listed in order. rotation 2 the second ect.
Workout.
Monday. Chest, triceps, back:
Rotate betwen bench, close grip bench and incline bench 10 sets 3 repsF
Rotate betwen jm press, dips and skullcrusher 5 sets 5 repsF
Rotate betwen tate press, dumbell skullcrushers and overhead db exstension 4 sets 10 reps
Rotate betwen Barbel row, seated row, dumbell row 5 sets of 8 repsF
Wendsday legs, lowerback, biceps
Rotate betwen squat, deadlift 10 sets 3 repsF
Rotate betwen Romanian deadlift, legpress 5 sets 5 reps F
Rotate betwen one legged legpress and seated leg curl 4 sets of 12
Rotate betwen hammer curl and barbelcurl 4 sets of 10
Friday speed day Will only rest 45-60 seconds betwen sets
Speed bench 10 sets 3 reps at 50% of 1rm
Speed squats 10 sets 3 reps at 60% of 1rm
Rotate betwen incline dumbell press and flat dumbell press 4 sets of 12
Rotate betwen laterals and seated military press 3 sets of 8
Rotate betwen legcurl and lunges 4 sets of 12 reps
Leg exstension if feeling in good shape 3 sets of 12 reps
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I will run this plan untill march. In march Im gonna get on cycle again, do a 5 week short clean and start a cycle with d-bol(for 6 weeks), test, eq(both Il run until end of june) on a wsb routine with 3000kcal/day. My aim is to peak my strenght during this 5-6 week period and then maintain that strenght when I get back to cutting in the middle of april.
I will continue to cut on the juice until I reach a bodyweight of 80kg. The whole goal of this is to be able to deadlift atleast 250kg(550ibs), squat 220kg(490ibs) and bench 155kg(340ibs) at a bodyweight of 80kg(176ibs) sometime during the summer. If I manage that I know Il be plenty cut aswell
So Im gonna have to get my strenght to where I want it during those 5 weeks.
When the 5-6 weeks are over I will switch to a more radical diet. Cut down kcal to around 2100-2200kcal, keep protein high but lower fat and carbs with 200kcal each.
This is the first outline of what Im thinking of. So rip it apart
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