So while I was on holiday last week I started thinking about my training (as I always do when I have a short break from the gym). I decided to start an 8 week cut to set myself up for a long lean bulk. Also I wanted to have a 6-pack!
Previous training – 3 days per week strength training (reverse pyramid training for my main two exercises of each workout then pump training for the rest).
My goal was just to gain lots of strength.
Previous nutrition – SHIT
New training – 3 days per week strength training (reverse pyramid training for main 2 exercises of each workout then 3×10 for the other exercises).
Workout A – Chest & Shoulders
Workout B – Back & Legs
I cut out the drop sets because my main focus is trying to maintain strength on the fewer calories.
Now I’m also doing 45 minutes cardio and abs on strength training days and 1hr 15mins cardio and abs on all the other days.
Nutrition – 1950 calories per day
98 p, 244 c, 65 f
This is a really basic diet but it’s one that should work. I should be able to lose weight while maintaining most of my muscle mass.
I’m also doing intermittent fasting (eating between 16.00 and 23.00) to make sticking to these calories easier.
I’m doing daily weigh ins and at the end of the week I see how my weight has changed. If it stays the same or goes up then I need to reduce the calories slightly. If it goes down too fast then I need to increase the calories a bit.
This is day 2 of my new program.
Get to 10/11% body fat
Maintain muscle mass
Improve core strength
Get back to 42″ box jumps
I absolutely love making new workout and diet plans and seeing how my body reacts to it. I jump at every opportunity to design a new workout for anyone who wants one. A lot of my friends and family take advantage of this.