Stats: BEFORE
6'1"
215.5lbs
15%BF
Diet:
Days 1-6
300g Protein
50g Carb
50G Fat
Day 7
300g Protein
300g Carb
50g Fat
Repeat
Workout:
1 - Heavy Back/Heavy Traps/Light Chest/
2 - Heavy Tri/Light Shoulder/Light Bi
3 - Heavy Quad/Heavy Calves/Forearrms
4 - Heavy Chest/Light Back/Light Traps
5 - Heavy Shoulders/Heavy Bi/Light Tri
6 - Heavy Hams/Light Calves/Forearms
7 - Rest
***Heavy = 3x3(8,6,4)***
***Light = 3x3 (20,15,10)***
Cardio
1 - Rest
2 - 30 mins AM
3 - 30 mins AM
4 - Rest
5 - Rest
6 - 30 mins AM
7 - 45 mins
Goal: 8-6%BF @ 215lbs+