need my workout critiqued.

[Kurthero]

age:27
210lbs
bf% 10-12
training for 6 years.

halfway threw a deployment, goals to gain LBM and cut into single bf numbers.
cardio 4-5x weekly (30min, low speed)

(disclaimer: took this out of a M&F, been using for 2 weeks, works good for me but am i missing anything?)

day 1
Barbell bench press -4 sets--5/4/3/10 (using 60% 1rm/65%/75/75% respectively)
DB sholder press-4set-10rep
behindthe neck press-4set-10
cuban press-4-10
tri dip/lat. raise (superset) 4set-10/12
lat.raise/front raise/rear delt flye/overhead press-3set-8
cardio

day2
back squat-4set-5/4/3/10 (60/65/75/75% 1rm)
front squat 4x10
single leg press 4x10
calf raise/hanging leg raise (superset) 4x12/12
ab-wheel 4x20
cardio

day 3
weighted pull up-4 set-5/4/3/10 (60/65/75/75% 1rm)
DB single arm row-4x12
upright row 4x10
incline db curl 4x10
zottman curl/ crossbody curl/ pronated curl 4x8
cardio

day 4
incline DB bench 4x6+6(dropset)
DB bench drop 4x6+6+6 (moving incline bench down until flat)
cable flye (high to low) 4x10
close grip bench 4x10
tri pushdown/tri dip/narrow push up 4x8
cardio

day 5
deadlift 4x5/4/3/10(60/65/75/75% 1rm)
romanian deadlift 4x10
zercher squat 4x12
weighted incline situp 4x10
barbell landmines 4x20(10 eachside)


every week ive been increasing the 5/4/3/10 % and playing with it.

let me know, would love some constructive criticism. im not looking to add to many more workouts in there, but if you feel i should swop or reduce, or increase, please by all means.

npte: my gym is a bit above prison standards. cables are used with rope and a few shit pullys lifting kettle bells.

thanks guys.

-Kurt

[Kurthero]

so, you suggest more off days? 1 on 1 off ?

[ickythump]

I think that's a good workout, but what's your diet like? That's gonna be key for gaining lbm while losing bf...I am trying carb cycling for that, too early for results tho

[ickythump]

Also, I'm a huge proponent of sprinting, it's perfect for what you want to accomplish in my opinion of course.

[Kurthero]

diet is mostly made up of Myoplex and Met-rx shakes unfortunitly. until recently i was in a pretty bad place inAfghan and food was carb/.starch heavy. i ate what i could and took in the rest of my essential macros threw shakes.

6:00 cardio
6:30 met-rx shake (40p/20c/2f)
8:00 handful of walnuts
10:00 met-rx shake
12:00 whatever slob is available or MRE (taking out the bullshit)
2:00 40g pro shake/BCAA
2:30 workout
3:30 PWO shake
4:30 whatever slop/MRE
6:30 walnuts or trailmix
9:00 shake

this isnt the standard, just a general guideline. again, depending onsituationand day, itll flex.

-Kurt

the diet really cant be changedto much as its limited towhat i have. think 3rd world + a few PWOshakes.

[Kurthero]

p.s. Ikythump, what part of B.lo are you from? im outta lockport

[ickythump]

Was in Elmwood village in the city but now right by zoo! My buddy in army was just in Afghanistan and described a similar diet...how much access to the mre's is there? He had plenty apparently and I would have told him to try and eat the protein proteins and maybe not do much if the bread and granola bars and junk that's always in them, I've eaten a bunch recently the quality is much improved but very lacking, it'll be tough, but if you can get enough food you can do ok, idk this is getting a bit out of my realm unfortunately lol

[Kurthero]

just got back from deployment actually. ive been just checking these boards for the past 6 months and posting here and there. going to do a beginer cycle here in the next couple of months. lost a few % of BF and gained a some mass by being nit picky with the diet and hitting the gym hard. thanks for all the help man.
-Kurt

[ickythump]

no problem, good luck on your cycle, definitely research and plan, ive been here over a year and still not that knowledgeable about gear! I am also being excessively cautious lol