Stats:
5'11''
200
Around 14% bf
Current Pic: http://sphotos.ak.fbcdn.net/hphotos-...010_4386_n.jpg
I'll be starting a cycle in roughly 30 days, and want to possibly drop alittle fat(not necessarily a cut) and continue to build more mass.
Current Diet: 3500 cals, 100 fat, 350 Protein, 300 carbs (roughly) - All clean foods
** I was doing 4500 cals per day for 5 weeks and actually lost 3% fat but was on cycle.
Proposed Lifting Plan:
Monday: Chest & Calves
Bench Press - 3x8
Incline Press - 3x8 (did 9 weeks of incline dumbbells)
Cable Flies - 3x8
Widegrip Bench Hammerstregth - 3x8
Dips - 3 sets to failure
Standing Calf Raises - 3x8
Seated Calf Raises - 3x8
Leg Press Calf Raises - 3x8
Tuesday: Cardio & Abs
Wednesday: Back & Traps
Deadlifts - 3x8
TBar Rows - 3x8
Hammer Strength Rows - 3x8
Seated Cable Rows - 3x8
Facepulls - 5x10 (moving pully up each set)
Shrugs - 3x8
Thursday: Cardio
Friday: Arms & Shoulders
Barbell Upright Rows - 3x8
Behind The Neck Barbell Press - 3x8
Side Lateral Raises - 3x8
Rear Delt Machine - 3x8
Barbell Curls - 3x8
Dumbbell Curls - 3x8
Skullcrushers - 3x8
Tricep Pulldowns - 3x8
Saturday: Legs
Squat - 3x8
Leg Press - 3x8
Barbell lunges - 3x8
Leg Extensions 3x8
Lying Leg curls - 3x8
Still-leg deadlifts - 3x8
Sunday: Rest
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