I'm new to T-Nation, but I've been reading and learning for the past year or so. I've been lifting and dieting sporadically for 2 years. I am an endomorph, who was originally a big fat ass, weighing in at 272, until I began exercising and lifting, and I dropped down to 159 in about a years time.
My diet and training has been erratic due to a hand injury and a bizarre work schedule. I just recently finished a "bulking phase" and I am now working on slimming down.
Currently I am 5ft 11 inches, 213 Lbs, 14-15% BF (approximately). My diet right now consists of 2300-2600 calories per day (2600 on a workout day, 2300 on off-days). My diet macros consist of a 40/40/20 split (Protein, Fats, Carbs). Most of my carbs are complex, exlcuding a healthy daily dosing of fibrous vegetables, accept following a workout, my fats mainly come from fish, fish oil pills, extra virgin olive oil, and occasionally natty peanut butter, calories permitting. All of my protein derives from chicken, lean beef, elk, etc. and I only use protein shakes pre and post workout. I am trying a low carb approach.
I am currently taking the following supps: ON's Optimen Multivitamin, Fish Oil pills, Liv52, Bulk BCAA's intermixed with bulk leucine, Hydroxycut (one of the banned versions), Vitamins C, E, and D3, and waxy maize starch post workout.
My training schedule: I am lifting as heavy as possible and haven't experienced much of a strength decrease so far with my current caloric reduced diet.
Monday- Shoulders, Upper Back, Biceps and Forearms (secondary)
Overhead Press 4-8 reps
Barbell Curls 6-8
Barbell Snatches 8
Pull Ups 10-12
Upright Rows 6-8
Zottman Curls 8
Lateral Raises 6-8 (palms facing behind)/ ***occasionally switching between lateral raises and Arnold presses****
Monday session followed by 18 minutes of going at the heavy punching bag, intense 5 minute rounds, 1 minute break (3 times)
Tuesday: 30-45 minutes low intensity cardio, usually jogging.
Wednesday Chest and Tris
Flat bench 6-8 reps
Close Grip bench (as close as I can grip) 8
Decline bench 6-8
Skull Crushers 6-8
Chest Flys 6-8
Overhead Tricep extensions 6-8
Wednesday session followed by 18 minutes of going at the heavy punching bag, intense 5 minute rounds, 1 minute break (3 times)
Thursday: 30-45 minutes of low intensity cardio, usually jogging. Ab work, consisting of weight crunches and Roman chairs.
Friday Lower Back and Legs
ASG Squats 8
Leg Presses 6-8
Calf Raise 8-10
Session followed by 15 minutes of HITT sprinting
Ab work consisting of weight crunches, roman chairs and oblique twists
Sunday: 30 minutes low intensity cardio
I put on some weight during my "off time," and I am having one hell of a time getting rid of stubborn adipose tissue in my mid section, and now have "bitch hips." Any advice anyone could give me would be most appreciated....