Hello everyone again I posted earlier my situation with my current diet/ exercise routine and I got alot of good advice. Everyone that posted seemed to point to the SS routine so I picked up the book and the following workout is what I am doing.
Week A
Day 1
Squat 3x5
Bench press 3x5
Chin-ups: 3 sets, weight added so failure occurs at 5 to 7 reps
Day 2
Front squats 3x3
Press 3x5
Deadlift 1x5
Day 3
Squat 3x5
Bench press 3x5
Pull-ups: 3 sets to failure, unweighted
Week B
Day 1
Squat 3x5
Press 3x5
Chin-ups: 3 sets to failure, unweighted
Day 2
Front squats 3x3
Bench press 3x5
Power clean 5x3
Day 3
Squat 3x5
Press 3x5
Pull-ups: 3 sets, weight added so failure occurs at 5 to 7 reps
Some stats:
HT: 5 "9
WT: 170
BF: Last time it was checked I was @ 184 pounds with 19% and since I’m currently 170 I’m guessing 15 or 16%
Goal: Drop body fat percentage while adding lean muscle.
Diet Situation:
For both training and non training days my diet looks to be around 63% protein, 7% carbs, and 30g of fat.
On a non training day I get around 1200 calories with 180g or more of protein.
On a training day I get around 1600-1700 calories with probably 200g of protein.
I’m aware that the diet information is kinda non descript. My carbs are always very low. All the meat I eat for the most part is canned. Lots of canned tuna, chicken and turkey. Protein shakes and maybe rarely some mixed nuts. Really the only difference between my non training days and training days is a meal primarily consisting of various meats.
I was also given the advice to do HIIT cardio. I just started doing it and I really like it. How many sessions should I do per week? Would 3-4 sessions at around 20-30 minutes each be sufficient to drop BF%? Should I do these cardio sessions on the same day as the workout posted above?
In addition I also have alot of spare time being that I’m deployed at the moment. Would it be ok to do alot of bodyweight exercises on the “off” days without drastically impacting progress? Would it be smart I guess is what I’m asking?
Once again I appreciate all input. The community here is very helpful. I tried to be more descript than in my last post but if I left something out please say so and I will post it.
Thanks,
Blake