re-evaluating my approach and seeking feedback

[mesophyte]

Hello everyone

I am re-evaluating my approach, would you guys care to help me out?

Stats:

Age: 27
Height: 5'9
Weight: 170lbs
BF: ~10%

Workout history:

• A bit less than a year on on Stronglifts 5x5
• about the same amount of time on a split routine which worked out to a 3 day split that I would do 3 to 5 days per week, (put together by a trainer)
• followed by a couple of months on the routine which I am on currently which is described below (put together by a trainer)

This is a bit generalized as throughout this time there were some interspersed periods of cardio-only when I was focusing on fat loss, some time off due to travel or health reasons, and a couple of times I tried for a few weeks doing different sets.

Right now, this is what my program looks like (sorry if I get the names wrong in English):

5 days per week, rest on Saturday and Sunday
I do 1 set each at 12 reps, 10, 8 and 6 while increasing weight

Day A

• Machine flys
• machine leverage chest press
• alternating dumbell shoulder press
• triceps pushdown (rope)
• thigh abductor
• cable hip extension / weighted glute kickbacks
• hip extension using the assisted pull-up machine (while standing, foot is placed on the metal before the kneeling area and pushed down.)

Day B

• wide grip lat pulldown
• neutral grip iso row
• upright cable row
• alternating dumbell biceps curls
• reverse cable curl
• seated leg curl
• machine leg and calf press
• prone bridge (3 x 45sec)

I am not currently doing any cardio, have been thinking of adding it in but not sure the best way to include it (before or after, how long, fasted or not...)

I would like to increase lean mass while lowering bf for a more defined physique. Definition is slighlty more important to me than size but I do need to increase size as well on my upper body and glutes (calves and quads are at a good size already, would like to maintain these at their current size).

I will be starting my first aas cycle soon (still making some adjustments on another thread, it will likely be 6 weeks and comprised of low dose test p base and hcg along with 60mg oxandrolone, with proper pct)

As for diet, I follow the "slow carb diet". According to Tim Ferriss' rules, calories should not be counted. However, I do often count calories and macros to make sure I get enough protein and that calories are kept at the desired level. I am not sure if I should now keep calories at maintenance (to increase muscle while lowering fat) or if I should aim for more or less. I assume that if I aim for less, I'll lose more fat but I won't put on lean mass and that if I increase I will be able to put on more lean mass but may not lose fat.

[Times Roman]

I'm going to have to respectfully disagree with the not counting calories part. and eating the correct number of grams of protein is critical as well.

if you want to reduce BF% and weight, you need to be in a caloric deficit. But keep your grams of protein to within 1.5grams per one lb of LBM to avoid catabolism.

[yettibecsuse]

In regards to yoyr sets:

Decending sets can work better sometimes because you are not fatigued at as much st the heaviest weight, so for example

1* warm up
90/80 of max *3
80/70 of max *3
70/60 of max *3

Obviously no rest until the end

[mesophyte]

Thanks! Overall do the excercises look ok or would you make some changes?

Good idea to add in cardio? If so, is it better before or after?