IMO running a split like 40/40/20 has some error in it because if u need 2500cals to maintain, ur body doesnt necessarily need 40% of that (250g) to come from protein. better, IMO, would be basing ur protein intake off LBM. once u do that, u can set ur fat at 50-60g (.4g per pound LBM) and the rest carbs.
watch this starting around 2:00...
personally, if i were u i wouldnt start at 2500cals. u will likely gain weight at that amount of cals and with it fat. u would fare better, IMO, to start lower and slowly increase ur cals as u go.
u and i are both about the same height (175cm/5'9") except i weigh 198lbs and am about 10-12%bf. im eating 250g protein (280g carbs, 50g fat = 2570cals) and maintaining my weight. u and i most certainly have difft protein requirements. ill quit beating the dead horse on the protein now.
as far as programs go, id recommend running a legs/push/pull split. something like this:
LEGS:
SQUAT 3 SETS 8-12reps
HACK SQUAT 3 SETS 8-12REPS
LEG EXTENSION 3 SETS 8-12REPS
LEG CURLS 3 SETS 8-12REPS
SEATED CALVES 4 SETS 8-12 REPS
ABS 3 SETS 15-20
PUSH:
SEATED SHOULDER PRESS BB 3 SETS 8-12
FLAT BB BENCH 4 SETS 8-12
INCLINE/DECLINE BENCH 2-3 SETS 8-12
CABLE CROSSOVER 3 SETS 8-12
DB LATERAL RAISE 4 SETS 12-15
TRICEP CABLE ROPE 3 SETS 8-12
SKULLCRUSHER 3 SETS 8-12
ABS 3 SETS 15-20
PULL:
BB DEAD LIFT 4 SETS 8-12
LAT PULLDOWN 4 SETS 8-12
BB BENT OVER ROW 4 SETS 8-12
REAR DELT CABLE FLY 4 SETS 10-15
STANDING BB CURL 4 SETS 8-12
ABS 3 SETS 15-20
THEN take a day or 2 off and repeat. i can adjust ur rep ranges so one cycle do 8-12 reps and then the next cycle do 3-5 reps for all ur compound movements such as squat, hack squat, dead, bench, shoulder press. on the cycles where ur doing 3-5reps for ur compound lifts, u can do 6-8 for ur accessory- except lateral raises id keep them a bit lighter maybe 10-12 reps.
cardio is def a good thing to do for general cardiovascular health. id encourage u to keep it up at least 2-3times per week. HIIT is good and i do it, but i also do MISS. for ur MISS focus more on cals than duration such as maybe 400cals burned per session. u can adjust this up to 500-600 if necessary as well as increase frequency. i wouldnt do more than 3 HIIT per week and try not to coincide them with leg days.
FROM THE LOOKS OF UR PIC u have a pretty good amount of fat on ur lower half which is why id put u at 15%bf+.. it is also why id recommend u not start out so high in calories, but instead see how u do on 2000-2200. as u drop fat ur legs will get smaller. it is not as easy (i wish it were) to make ur legs "BIG" as u might think it is. also u will become less conscientious of them as they lean out and become more muscular i suspect.
here is a pic of what i look like just to give u one more little bit on the protein thing. 250g is way more than u need dude.
Originally Posted by --->>405<<---
IMO running a split like 40/40/20 has some error in it because if u need 2500cals to maintain, ur body doesnt necessarily need 40% of that (250g) to come from protein. better, IMO, would be basing ur protein intake off LBM. once u do that, u can set ur fat at 50-60g (.4g per pound LBM) and the rest carbs.). I knew I could get some good advice and help from a pro forum. Beginning to love this lifestyle really. So you are 200lbs and eat 2,5k. I think I am way too far ahead on my calories here LOL (probably because I still have the soul of a food-lover and a fatty despite not being one lol). So let's just give it a go at about 2200. But can it be again 40/40/20 that's 220/220/49-50 ? And if that is not a problem, what will the changes to my diet be - I just lower the amount of everything until I reach 220/220/50 or ? And once I begin this; can you tell me how to monitor and determine if cals need upping or downing; For a clean bulk it is probably easy - shouldn't gain more than a pound or two per month. But for my situation : simultaneous body fat drop and muscle growth - the wait should be the same and the image in the mirror should be changing quite obvious or what ? AGAIN - you don't have a tiny piece of an idea how much you are helping me out provided everything you say is based on your experience and to be honest by the looks of the pics - you have a marvellous physique ( no homo, just admiration !). Btw, if possible, is there a faster way for communication here because I don't have access to my profile yet and things like that, can't PM you or something. Again - the magnitude of my gratitude is highly indescribable and this is the way I am going to change my life and my self-esteem forever.
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