My goal is to be shredded by May 14th, roughly 12 weeks out. I always do my training in 4 week increments at a time before adjusting. So I figure I have three more 4 week blocks I can use in my quest. I have been dieting for 8 weeks with the following diet and training and had good results.
Calories Fat Carb Protein
1947 65 68 244
5 x 5 Big Lift (Squat, Dead, Bench, Pull Up)
4 x 6-8 Secondary Lift (Inc Flys, Lunges, SLDL, 1 Arm Row)
3 x 8-10 Tertiary Lift ( Cable Cross, Low Row, Leg Ext, Leg Curl)
3 x 10-12 Tertiary Lift
3 x MAX REP (Push Ups, Squat Jumps, Leg Raise from Mat, Straight Arm Lower)
The Idea here, is my muscles should fail during these from being previously trained.
3 X Abs 10-12 Every workout, different exercise
30 Min Light Cardio
I am about to switch my training and diet I think but I am curious your thoughts. My first thought is to slap on some muscle for the next 4 weeks. Same Workout except I am just going to do incline walking for my 30 min cardio instead of the light jog I have been doing.
I am also planning on reintroducing carbs and adding 1000 calories to my diet. My reasoning for this is that I have been eating low calorie for a while and think I need to build a little before dieting hard again. I worry that I am eating so light for over 8 weeks at this point.
After that phase I will cut calories again and add in some HIIT in the evenings. The goal from then to May is just getting as lean as I can HOPEFULLY with higher calories than current.
Good plan? Or should I skip the muscle build and just keep dieting my way there?