Stats: 23 year old male, 6-0 240
Current Lifts
DL: 455
Squat: 425
Bench: 335
Inc Bench: 305
Press: 215
Hang Clean: 225
SGHP: 205
Chins: 12
Supplements:
SWF
Metabolic Drive
Flameout
Multi-Vitamin
.
I’m a former college athlete that graduated this past May and I will be starting graduate school at the end of August. Since graduating I’ve put on about 20 pounds over 9 months (220 lb – 240 lb). I’d like to think some of this is muscle as my lifts have increased but I’m aware a lot of the weight gain is probably due to fat.
The reason for this post is that I will be playing on the school’s club team in the fall and would like to get back in shape. I’m looking for suggestions to my diet and workout plan. My main goals are to lose fat and maintain as much muscle mass as I can. If possible I’d like to work on my explosiveness so including some Olympic lifts would be a plus.
Over the past 7-8 months I have been following a version of CT’s Layer System. I have included a typical workout week below.
Workout
Monday
Deadlift Layer System
Back Extensions 3x20
Tuesday
Push Press 5x5 superset with Chins
Military Press 5x10
Lat Raises 3x20
R Delt Raises 3x20
Plate Raises 1x100
Wednesday
Leg Curls 6x20 (light)
Squat Layer System
Goblet Squats 3x8-10
Thursday
OFF
Friday
SGHP Layer System
Saturday
Incline Bench Layer System
Sunday
Off
Diet
This is where I think I need the most assistance. I just started the 5/2 diet with the 2 fasting days on Thursday and Sundays. According to the below calculations (Sorry its a little hard to read) I’m getting just under 3K calories with roughly a 18%c/43%p/39%f breakdown.
I try to consume all of my carbs around my workout with Lunch 45-60 minutes post workout.
Food Carbs Protein Fat Calories
Breakfast
Milk 13 8 2 110
Metabolic Drive 4 21 1 110
Nat PB 6 8 16 200
23 37 19 420
Pre
SWF 25 0 0 145
Post
Cottage CH 5 10 3 90
Lunch
Chickenx3 0 100 5 500
Rice 76 8 0 340
76 108 5 840
Snack
Tunax2 0 22 0 90
Kale/Spinach
Balsamic Vin 0 14 135
22 14 225
Dinner
Ground Beef 0 120 80 1220
TOTAL 129C 297P 121F 2793 Cals
516 1188 1089
18% Carbs 43% Protein 39% Fat
To reiterate, my main goal is fat loss while retaining as much muscle mass as I can but I would like to continue lifting heavy if possible. Following the 5/2 diet working out 5 days a week with 2 off would be ideal. No matter what I do, I will need to add some sprints in somewhere to prepare for the club season .I was thinking about a couple of options.
- Continue with the layer system but add complexes after. I’m pretty drained after completing the original workout so adding complexes might not be the best option on a fat loss diet.
- Continue with the layer system but add cardio after.
- 10x3 for Fat Loss. My main concern is only working out 2x a week and not having enough volume.
- Do one heavy lift a day and then focus on complexes and cardio.
I’m open to any and all suggestions concerning both my diet and potential workout plans.