T Nation

Help Me Fill Out This Program


#1

CAUTION, LONG READ

Hey guys, new to the website.

I'm trying to drop roughly 5-10% bodyfat.

Two years ago I was 170-175lbs & 8% bodyfat. And my PR lifts were:

Back Squat - 320lbs x 6 reps x 2 sets (ass to grass)

Bench - 175lbs x 5 reps x 2 sets (my PR lift was a 225lbs x 1 rep, months later though)

Deadlift - 320 x 6 reps x 2 sets (yes, same as squats)

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Anyways, after injuries and drama in my life I'm back in the ring again. This time I weigh in at just under 200lbs, and a relatively high bf%. I'm not good at estimating my bf% right now, but I'd put it between 16-23%.

My numbers are roughly:

squat 225lbs x 5 x 2

bench 180lbs x 8 x 2

deadlift 250lbs x 5 x 2

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The program I'm following is pretty much the usual:

Monday - Legs/squats

Wednesday - Chest/shoulders/tris/Bench press

Friday - Back/biceps/Deadlift

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My goal is to bring my bodyfat down to 8-12% in the shortest timeframe possible(yes I know it takes months and months and months, I've been there already).

My diet is in order, and is not a weakness.

High protein, modified med-high fat, very low to nil carbs/sugars, high veggie. I drink 4L+ water a day and far more green tea than is healthy for me :wink: I do not drink milk anymore, though it was a culprit for my high bodyfat for sure, as was late night snacking and sweets. Sedentary lifestyle accounted for the rest. All my food is home cooked in EV olive oil/butter.

As an example, here's what my diet was yesterday, keep in mind it was Leg day = intense:

Meal 1 - 6 whole eggs, 1 scoop whey(25g protein) in water, an orange.

Meal 2 - Steak strips and kangaroo strips, BBQ sauce, spinach

Meal 3 - protein shake(30g whey, 40g glutamine, 15g creatine)

Meal 4 - Large piece of salmon, spinach.

There is usually a 5th meal: chicken breast + veggies, and there is usually a bit of food to go around the workout. Still a few wrinkles to iron out but the diet is on track.

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What I need help with, is my exercise program. I've been reading all about G-Flux and that whole thing, about raising your calorie Output and Input for faster metabolism.

WHAT COULD I ADD TO MY PROGRAM TO "FILL IT OUT" AND RAISE THE CALORIE EXPENDITURE? I'm comfortable with doing 2 x workouts daily, but I don't know what to add to the extra session that won't compromise my performance on the main lifts(squat/dead/bench).

Thanks!


#2

Try this:

http://www.tmuscle.com/free_online_article/sports_body_training_performance/7_cardio_drills_that_dont_suck (I especially like drill # 1, 2 and 7)

http://www.tmuscle.com/free_online_article/sports_body_training_performance/rebuild_yourself_with_complexes&cr= (do a complex at the end of your regular weight training)

http://www.tmuscle.com/free_online_article/sports_body_training_performance/mondays_with_thibs_stripping_fat_with_metabolic_pairings (just choose a couple of metabolic pairings and do them at the end of your WO, or add a fourth day a week)

If you prefer training twice a day, do HIIT early in the morning, and train with weight late in the afternoon; even if at the beginning your performances decrease, they will get back as soon as your body adapts and your work capacity improves. Just add things GRADUALLY…


#3

thanks dude, really appreciated.