I’ve just put my new routine to paper and looking for some critiquing.
I’m currently 5’6 179lbs at approx 17.5% body fat according to my handheld omron (steady trend)
My goals are to loss fat and keep or possibly gain muscle
Ive been on a 5x5 program 3x a week on and off for almost 2 years and have made great progress. (about 120 lbs lost from march of 07) I feel that im ready to progress to 4 days a week with a upper lower split
upper ( i have an imbalance towards my chest so im compensating will more pulls
chins 5 sets (last workout 5 4 3 2 2)
compound rows 5x5
Mts High Row 5x5
flat BB press 5x5
DB military press 5x5
DB Shrugs 5x5
Dips 5 sets
Back Squat 5x5
Dead lift 5x5
Step ups 5x5
Ham curls 5x5
Adductor work 5 sets (starting BJJ as soon as i get my finances in place, maybe january)
getting 2300-2700(under 100g carbs, at least 180g protein) calories on average during the week mostly from op whey shakes, turkey breast, chicken breast, broccoli, and sunflower seeds weekends tend to be a bit higher for evening outings, but i compensate by eating heavy on the protein and veggies during the day
Supplementing with creatine and beta alanine / a multi greens+
and 17 grams fish oil a day
i work 6 hours a day M-F as a postal collector, driving approx 80% of the time in addition to getting in and out of a 2 ton truck and loading parcels the remainder.
Cardio will be put in on wed and sat with emphasis on interval training/ light Bar complexes with short rest periods
thanks for your help!