I thought I would share some of the knowledge that I have learned here on T-Nation and the things that I have been doing in the last year to meet my goals of 12% BF, Power snatching 225lbs and getting to 12 solid pull ups. What are your goals and what are you doing to get there. Any thoughts or revisions to my basic foundation of training principals?
Do 15-20 min anaerobic cardio in the AM on off days (Tues, Thurs, and Sat). Such as Jump Rope,Run, Bike, Row, Heavy Bag, ( Max Effort 15 sec Light Effort 90 sec ),
Eat Breakfast (example: Oatmeal and a protein shake)
Increase protein intake to 1 - 1.5 grams per pound of LBM
Lower carb intake below 100g and eat very little simple carbs after 3:00pm
Lift at least 3x per week concentrating on the big Heavy Lower rep lifts, Bodyweight, Kettlebell and Olympic Lifts.
a) Bench Press
b) Dead lift
c) Pull Up
e) Power Snatch
h) Bent Row
i) Hang Cleans
j) Kettlebell Swing Snatch
Increase good fat intake and supplement with Fish Oils and Flax Oils
Do 15-30 Min of cardio after lifting (Jog, Swim, Bike, Row) (this a tough one but it pays off)
Keep a food log and keep caloric intake 500 calories below maintenance to take advantage of caloric deficit.
Macro Breakdown and Caloric Target Calculations using LBM.
(Example) 245 lbs. X .78 (22% Body Fat) = 191 lbs. Lean Body Mass
Protein: 1.5 x 191 = 287 grams X 4 = 1148 CALORIES 47%
Carbs: .42 x 191 = 80 grams X 4 = 320 CALORIES 13%
Fat: .57 x 191 = 108 grams X 9 = 972 CALORIES 40%
= 2,440 TOTAL TARGET CALORIC INTAKE
This Calculation should put you at 500 calories below maintanence which should equal around a week fat loss.
(Carb calculation excluding post workout shake.)
Re-Calculate every couple of weeks to compensate for Fat loss !
Eat 6 small meals a day using P+C and P+F rule.
Drink 15 - 20 Glasses of water daily
Drink a Post workout shake, Surge!
Foods to Eat
Good Protein Foods:
Fish (salmon, tuna, cod) , Eggs, Chicken breast , Cottage cheese, Milk protein isolates, Whey protein isolates, Lean red meat
Good Carbohydrate Foods:
Vegetables, Mixed beans, Low glycemic index fruits, Oatmeal/oat bran, Mixed grain bread, Small amounts of protein-enriched pasta
Good Fat Foods:
Flax oil, EPA/DHA (Fish Oils), Olive oil, Raw Mixed nuts
13.foods to avoid:
Bad Protein Foods:
Fatty dairy foods
Most lunch meat
A lot of soy
Bad Carbohydrate foods:
Sugar added foods
Bad Fat foods:
Heated or fried oils in general
There is no difference between the way a male and female should train to increase lean muscle mass and decrease body fat.
When you fall off the wagon (and you will) Get back on.