I am planning a diet as soon as my order comes in. Planning on a minimum of 6 weeks.
My current stats are:
Height 5’5"
Weight 192 lbs
No Abs in site
Age 39
Lifts currently are:
Max Bench 320
Squat 315 for 8 reps (Past Parallel)
Max Deadlift 455
Max Power Clean and Press 190
My goals are:
Height 5’5"
Weight 170 to 175 lbs
At least 4 Abs in site
Maintaining as much strength as possible. I want to be able to bench 2X bodyweight, power clean and press 1.5X bodyweight, squat and deadlift 3X bodyweight. These are long term goals.
Here is my plan using a partial velocity diet:
Calories 1500 - 1800
Diet Plan
I will be using HOT-ROX Extreme.
Basic Diet for everyday:
Breakfast
Metabolic Drive Complete with Flax Mill
400 Cals 14g fat 27g carbs 44g pro
Morning Snack
Metabolic Drive with Flax Mill
290 Cals 9g fat 12g carbs 43g pro
Lunch
Solid Meal (Goals)
250 Cals 8g fat 20g carbs 20g pro
Afternoon Snack
Metabolic Drive with Flax Mill
290 Cals 9g fat 12g carbs 43g pro
Dinner
Solid Meal (Goals)
250 Cals 8g fat 20g carbs 20g pro
During/Post Workout Drink
Surge Recovery
340 Cals 2.5g fat 46g carbs 25g pro
Non Training Days (Goals)
<1500 Cals <50g fat <100g carbs >180g pro
Training Days (Goals)
1800 Cals <55g fat <150g carbs >200g pro
I have a concept 2 Rower and I am going to get up early 3X a week and row 5K. This takes about 20 minutes.
I will walk during lunch every day it does not rain for 30 minutes, 4X to 5X a week.
I may also add in additional cardio on the off days to speed in fat loss as needed. I have some playing cards made up for cardio to keep it fresh. Draw from the deck and do what it says. Currently have cards for jump Rope for 150 reps rest 1 minute and go again for 10 sets, Jog 2 miles, run telephone poles for 2 miles(I walk one pole jog one pole and sprint one pole for the whole two miles), row 5K(will remove from deck for now), ride bike for 10 miles at a fast pace and walk 4 miles.
Training Routing Currently:
Monday
Closegrip Bench with Bands 5 sets of 3
(Speed only using 60 to 70% raw max)
Weighted Chinups 4 sets of 3
Cable Curls 2 sets of 12
Rowing on Concept 2 Rower 5 sets of 500M Sprints rotaing sets with partners(2) so about 4 minutes rest between each all out attempt.
Wednesday
Squats 1X10, 1X8, 2X6
(I have had knee problems and I am working back into heavy squats)
RDLs 3 sets of 8
Pull Thrus 2 sets of 15
Bear Complex 2 sets of 10 Reps
Friday
Max Effort Flat Bench 6 sets of 3
(Working up to a max effort)
A1 - Chins with Seated Row Handle (to failure)
A2 - Hand Stand Pushups (to failure)
(2 sets of this superset)
B1 - Fat Bar Dips (to failure)
B2 - Blast Strap Pushups (to failure)
(2 sets of this superset)
I usually change workouts every 3 weeks.
Any help is greatly appreciated.
I will post my progress and any changes I make. I will let you know when I start. I would say I will start this coming Monday but I know I will not be able to wait if my order comes in earlier.