It's been a while that i've been on T-Nation. I wanted to start bodybuilding back in 2013 but i had a motorbike accident which injured my back so i was out until this year.
I started training again in April but it was just bodyweight exercises and running.
I have been lifting weights for the past month and i am trying to lose the fat i put on but my plan doesn't seem to work. I will write down exactly what i am doing so any help will be much appreciated.
At first some general info:
Bodyfat: I don't know but i can't see my abs, just a little bit of the first four.
Squat:- ( i can't squat due to my injury)
Bench: 220x2 reps
Rack Pull: 315x1 rep
Pull Ups: 17
Now my nutrition for the cut i am trying is this:
Breakfast: 50 grams oats, 1 scoop whey protein, 1 tbsp peanut butter
Intra Workout: 10g BCAA + 2g Citrulline
Post Workout: 1 scoop whey protein, 1 banana
Meal#2: 100grams rice/potatoes/beans, 200grams beef/chicken breast
Meal#3: 150grams greek yogurt, 2 eggs
I jogg for 40 minutes before breakfast,lift weights after breakfast and i do a fast 2 mile run before my last meal every day except wednesday and saturday where i lift after breakfast and about an hour after my post workout meal i do sprints. On Sundays i fast for the whole day.
The sprint workouts are: 4x60m, 5x400m on wednesday (with doing ab wheel rollouts between sprints) and 16x60m on saturdays. Every session starts with 15' jog as a warmup.
My weight training routine is this:
Monday & Thursday-Chest and Back
1a.Bench Press 3x2
1b.Weighted Pull ups 3x4
2a.Incline Bench Press 4x15-12-9-6, last set drop set
2b.Weighted Chin Ups 4x6, last set drop set
3c.Machine Rows 3x10
4a.DB Pullover 3x12
4b.Db Flyes 3x12
Tuesday & Friday: Shoulders and Arms
1.Hang Clean 5x2
2a.Front Raise 3x10
2b.Lateral Raise 3x10
2c.DB Clean 3x10
3a.DB Shrugs 3x12 (3'' hold)
3b.Rear Delt Raises 3x20
4a.Rope Pushdowns 4x20
4b.DB Curls 4x8
5a.Tricep Machine Dips 4x10
5b.Machine Preacher Curls 4x10
6a.French Press 4x15
6b.Hammer Curls 4x15
Wednesday & Saturday: Legs and Core
1.Split Squats 3x15/leg
2.Hack Squats 3x5
3.Rack Pulls 5x3
4.Glute Bridges 3x10
5.Ab Rollouts 3xMAX
6.Swiss Ball Hamstring Curls 3x15
That's it guys. I lost some fat the first two weeks but know all fatloss has stopped. My whole body got a bit leaner except my lower abs and love handles. The good thing is i got stronger as i lost the weight instead of getting weaker. In the beginning i was 205 pounds and now i am 190 but how much do i need to lose to lean out in the abdominal area. What should i change?
Looking forward to hearing your advice!