-KJ- Progress

**-KJ-** · 08-21-2013, 11:26 AM

Weight – 183 lbs
BF – approx 28%
LBM – 131.7 lbs

TDEE – 1950
Macros: 220g Protein / 143g Carbs / 55g Fats

Meal One:
Omlette (3eggs and 3whites) 30/0/15/273

Meal Two:
Chciken 23/0/2/110
Salad 1/12/5/95

Meal Three: Pre
150g Tuna 36/0/1/149
Sweet Potato 2/31.5/0/135
Green beans 1/6/0/28

Meal Four: PWO
2 Scoops Whey 48/12/7/216
40g Oats 4/25/2/147

Meal Five:
Chciken 23/0/2/110
Sweet Potato 2/31.5/0/135
Brocolli 3/5/0/28
Mixed Nuts 6/6/18/163

Meal Six:
2 Scoops Whey 48/12/7/216

Daily Totals 227/141/59/1805

*Will take 2 Fish Oils with each meal*

Workout Plan:
Well I have two options in mind here. Both are done over four days but one is more frequent.

Workout 1:
Day 1 – Back and Traps
Day 2 – Chest and Triceps
Day 3 – Off / Cardio
Day 4 – Legs
Day 5 – Delts and Biceps
Day 6 – Off
Day 7 – Off / Cardio

Workout 2:
Week 1
Day 1 – Back and Shoulders
Day 2 – Legs
Day 3 – Off / Cardio
Day 4 – Chest and Arms
Day 5 – Back and Shoulders
Day 6 – Off
Day 7 – Off / Cardio

Week 2
Day 8 – Legs
Day 9 – Chest and Arms
Day 10 – Off / cardio
Day 11 – Back and Shoulders
Day 12 – Legs
Day 13 – Off
Day 14 – Off / Cardio (and so on)

Cardio: Will be done 4/5 days per week. The off days from cardio are Saturday (complete off day) and legs day.

Cardio will be a mix of HIT and MISS (plan is 400 calorie targets).
300 cals deficit from 4 training sessions is 1200cals.
400 cals deficit from cardio is 1600 -2000cals

Supplements:
Whey – PWO Only
Creatine – 5g PWO
Glutamine – 5g PWO
BCAAs – 5g PWO
Fish Oils – 10 each day
Multi – AM
Vitamin C – 1g AM and 1g PWO

**-KJ-** · 08-21-2013, 11:28 AM

Above is a rough plan and will be altered depending on advice and suggestions given. Cals are lower than maintenance where I like to start but I will monitor progress.

Another thing, this is for me but also now that I am a grooms man for a good friend of mine in little under a year. Perfect time frame to change totally IMO.

**energizer bunny** · 08-21-2013, 11:35 AM

good luck with your goals mate!! plenty of time for the big change!

**-KJ-** · 08-21-2013, 11:38 AM

Originally Posted by energizer bunny

good luck with your goals mate!! plenty of time for the big change!

Yeah bro and at my age im in no rush! Just 22 years old... Training starts tomorrow hopefully get a few inputs on the splits and see which to run.

**energizer bunny** · 08-21-2013, 11:43 AM

Originally Posted by -KJ-

Yeah bro and at my age im in no rush! Just 22 years old... Training starts tomorrow hopefully get a few inputs on the splits and see which to run.

fuk I mate, 22 still a young pup!..........id go with the first work out, you have back and legs on consecutive days on the second workout and for me that's tough! do you train deads and squats those days?

**-KJ-** · 08-21-2013, 11:49 AM

Yeah that happens every three weeks bro! It would be ideal to do it on a saturday but work gets in the way.

I just thought the extra volume would be good starting off!

**energizer bunny** · 08-21-2013, 11:54 AM

so many different way out there mate, why did you choose between these workouts? have you read baselines power/hypertrophy thread?

I wouldn't be going to high with the volume while cutting, squats and deads back to back on lowish carbs and cals wouldn't work for me.

**energizer bunny** · 08-21-2013, 11:58 AM

this is what baseline has me on at the min

rest
lower hypo day
push hypo day
pull hypo day
rest
lower power day
upper power day

its working really well and recovery is good considering im doing a load of intense cardio on top at the min.

**-KJ-** · 08-21-2013, 12:03 PM

Originally Posted by energizer bunny

this is what baseline has me on at the min

rest
lower hypo day
push hypo day
pull hypo day
rest
lower power day
upper power day

its working really well and recovery is good considering im doing a load of intense cardio on top at the min.

Just something I threw together really mate.
I dont dead that often mostly rack lifts.

5 days is a push for me 4 is perfect.. I did look at lower hypo, upper hypo, lower power, upper power.

**energizer bunny** · 08-21-2013, 12:03 PM

sorry mate, just noticed you cant train Saturdays and sundays due to work.......so above would be no good

maybe a variation could work

day 1 lower hypo day
day 2 upper hypo day
day 3 rest/cardio
day 4 lower power day
day 5 upper power day
day 6 rest/cardio
day 7 rest

**energizer bunny** · 08-21-2013, 12:05 PM

Originally Posted by -KJ-

Just something I threw together really mate.
I dont dead that often mostly rack lifts.

5 days is a push for me 4 is perfect.. I did look at lower hypo, upper hypo, lower power, upper power.

haha just what I was thinking.....

**-KJ-** · 08-21-2013, 12:07 PM

Originally Posted by energizer bunny

haha just what I was thinking.....

Ill go read bases thread and see what I can throw together.

**-KJ-** · 08-21-2013, 02:15 PM

Okay so Im going to go with a 5 day power / hypertrophy routine. I guess I like the fact it hits each muscle 2 x per week.

Routine as follows:
Tue - Rest
Wed - Lower Hyper
Thur - Push Hyper
Fri - Pull Hyper
Sat - Off
Sun - Lower Power
Mon - Upper Power

I should be able to fit this in with my schedule. Means working out early sundays and maybe 1 or 2 other days.

**Brazensol** · 08-21-2013, 02:45 PM

I take it your main goal is to cut. Looks like your daily calories are pretty close to your maintenance calories. Maybe you could cut some more there? I don't know about your fish oil but mine has 25 calories per four and I noticed you plan to take 2 per every meal. This adds ~roughly 75 calories. When cutting it all adds up. I log everything I eat right now (cutting) and it doesn't take much to go over your goals. Just something to keep in mind. It is a pain to log it all but I think it has paid off for me. I can't wait to stop cutting and fretting over everything I eat. lol. But then I will probably pay a lot more attention to the scale. It never ends I suppose.

**-KJ-** · 08-21-2013, 02:53 PM

Originally Posted by Brazensol

I take it your main goal is to cut. Looks like your daily calories are pretty close to your maintenance calories. Maybe you could cut some more there? I don't know about your fish oil but mine has 25 calories per four and I noticed you plan to take 2 per every meal. This adds ~roughly 75 calories. When cutting it all adds up. I log everything I eat right now (cutting) and it doesn't take much to go over your goals. Just something to keep in mind. It is a pain to log it all but I think it has paid off for me. I can't wait to stop cutting and fretting over everything I eat. lol. But then I will probably pay a lot more attention to the scale. It never ends I suppose.

Yeah I had it planned to be close to maintenance as I like to start there an try get the deficit from workouts and cardio... Fish oils I think at beneficial for all sorts of reasons and generally when cutting or trying to I take some each day!

I will keep in mind what you have said braz and ill monitor weight loss daily or bi-daily!

**Brazensol** · 08-21-2013, 09:28 PM

Absolutely agree on the good points of the fish oil. Just wanted to make you aware they are not calorie free. Most sups are but not these!

**-KJ-** · 08-22-2013, 01:04 AM

Originally Posted by Brazensol

Absolutely agree on the good points of the fish oil. Just wanted to make you aware they are not calorie free. Most sups are but not these!

So today was meant to be the start of my plan but I've decided to place a little more time planning and preparing the diet and what dots my schedule! Once I get the correct plan in place it should be easy to adjust if needed.