Changing things up - Comments / Suggestuins

[DontTaseMeBro]

STATS:

6'0
195 lb.
44 yrs old
14% bf
TDEE approx 2,500 cal

GOALS:

(1) Continue to gain strength in preparation for cycle in 8-12 weeks.
(2) Reduce body fat by 1% without losing muscle mass.
(3) Gain mass if possible, but not at the expense of increasing BF

WORKOUT:

Weeks 1,3,5,7 -

Mon

Bench Press - 5X5 with 1 min rest
Incline - 5X6 with 45 sec rest
Military Press - 5X6 with 45 sec rest
Weighted Dips (chest) - 5X7 with 45 sec rest

Tues

3 mile easy run

Wed

Squat - 4X6 with 1 min rest
Bent Row - 4X7 with 45 sec rest
Deadlift - 4X5 with 1 min rest
Wide grip pullup (weighted) 4X7 with 1 min rest

Thurs

Run 12 X 1/4 mile intervals with 1 min rest

Fri

Standing Curl - 5X8
Barbell Tri Ext - 5X8
Chin up (weighted) 4X7
Dips (weighted) 4X7

Weeks 2,4,6,8:

Mon (30 sec rest between each set)
l
Dumbell Bench - 4X12
Seated Dumbell (military) Press - 4X12
Barbell Decline Press - 4X12
Dumbell Lateral Shoulder Raise - 4X12
Dumbell Incline 4X12

Wed (30 sec rest between eacg set)

Hip Sled 4X12
Lat Pulls 5X12
Leg Curl - 4X12
Cable Row - 4X12
Leg Ext 4X12

Fri (30 sec rest between each set):

Preacher Curl - 4X12
Cable Tricep Ext - 6X12
Dumbell Curl - 4X12
Chair Dips (weighted) - 6X12
Hammer Curl - 2X12
Seated Curl (twist) - 3X12

DIET:

Weeks 1,3,5,7 - approx 200 cal per day deficit with carbs / protein / fat at approx. 20 / 50 / 30

Weeks 2,4,6,8 - calorie intake at or very slightly over TDEE with carbs / protein / fat at 40 / 40 / 20

Suggestions and comments appreciated.

[shaunjohn242002]

to gain strength i would stay in between 4-7 reps with heavier weight 5x5 is good. a longer rest is needed, 1 or 2 min anyways. .thats all i worry about these days is strength, sometimes i go more reps but very rarely. it works for me but everyones different

[bartman314]

it looks like you are going tdee deficit during heavy weeks, which seems surprising to me. why not flip diets to be doing tdee deficit during light weeks? alternatively, why not go heavy the whole time with tdee maintenance or light?

also, what are the goals of your cycle (and cycle plans)? i'm curious how this prep is setting you up for cycle.

i agree with shaunjohn to increase rest to 1-2 min, which has really helped my in a heavy only program (4-6 reps).

[DontTaseMeBro]

Thanks for the input. I'll increase the rest time. My goal was to increase strength and lose some body fat before I do a 12 week cycle in February. The goal of the cycle will be bulking. I figured that if I was as as strong and lean as possible when I started, I could avoid injuries associated with the increase in workload and better avoid sides. At the same time, I didn't want to just concentrate exclusively on strength for the next two months. I've already had to change a few things (like I forgot calves and abs, duh). I'll add the additional rest and work on the diet. All suggestions are appreciated.