I am hoping for a bit of input on the program I am planning to start once I recover from a cold. Over the past year I have dropped 45 lbs. while maintaining most of my lean body mass.
Initially I just focused on eating better and took up lifting (which I did years ago), then over the summer I read a lot of articles here on T-Nation and my fat loss really improved. Right now, here is where I am at:
Weight: 185 lbs.
Body fat: ~13.3% (that is the 3-point skinfold result, with a hand held electronic test reading 14.4% and 12.7% on two consecutive days)
My plan is to get down to 8-10% body fat, hold that weight for 2 months while focusing on getting stronger, and then transition into lean mass building.
I am planning to continue a starting strength program which I do Monday, Wednesday and Friday. Specifically:
Starting Strength Onus Wunsler Beginner Program
1x5 Deadlift / 5x3 Power Cleans (Alternating ï¿½?? doing DL one workout A, Cleans the next workout A)
3x5 Bench Press
5x10 Back Extensions
Chin-Ups: 3 sets to failure
Workouts A and B alternate
I am primarily looking for advice on adding in metabolic lifting, intervals and steady state cardio around it most effectively. I am considering the following:
Sunday: steady state cardio
Monday: Heavy lifting followed by alactic sprints
Tuesday: Metabolic training followed by steady state cardio
Wednesday: Heavy followed by aerobic interval training
Thursday: steady state cardio
Friday: Heavy followed by aerobic interval training
Saturday: Metabolic training followed by steady state cardio
For steady state cardio I do just a straight 20-30 minutes on a treadmill, elliptical machine, or rowing with a heart-rate around 165 (which is the 80% training zone for me).
Metabolic training I have been doing circuits, barbell complexes and recently Thib’s metabolic pairings. All of these have very short rest periods and are in the 12-20 rep range, and I tend to change these workout up a lot.
Creatine: 5g. Post workout or in the evening
EC Stack: Using 10mg ephedrine hcl tabs: 20-30mg Ephedrine and 200mg Caffeine twice a day. I suppose this would be taking the first early in the morning and the other 60-90 minutes before working out.
Additional caffeine throughout the day from coffee, tea and low-carb energy drinks, approximately 300-500mg beyond the EC Stack, giving daily total intakes of 50mg ephedrine and 700+ mg caffeine.
Nutrition: From about 5-6 meals a day I stay around 2000 cal. with about 200 grams of protein (whey, fish, eggs), 70 grams of fat (CLA, Fishoil, eggs, nuts, avacado, and evoo) and 200 grams of carbs.
I try to keep the protein around that or higher, but let the fat and carbs fluctuate a bit more maintaining the same caloric intake. It may be noteworthy that I use a program to track my food intake which gives me a good breakdown of the calories and macros which helps me plan my eating each day.
I have many low-carb days which usually reduce my appetite and result in really low calorie days (like 1500 even on a very active day), but I find it hard to stay low-carb all of the time.
Ok, so if anybody has some suggestions for improvements, they are much appreciated. I am particularly wondering what people think about doing separate heavy and metabolic lifting days, or if I should do metabolic lifting right after heavy lifting (the heavy lifting usually only takes me 30 min).