Losing Fat/ Maintaining Muscle

Bigger Stronger Leaner Powerlifting & Strength Sports
1

hey guys i started a diet today and i want to cut down body fat while maintaining muscle mass…heres the plan i am on to maintain or maybe even gain a bit of strength…how does it look? (kinda need help on the rest periods)…

Monday

-Bench press 5x3-5
-DB bench 3x6
-Bent over Rows 4x6
-Military press 3x3
-Beach work

Tuesday

-Squat 5x3-5
-Lunges 3x6 each
-DB or regular Romanian Deadlift 3x6

Wednesday

-8 25 yard sprints
-6 30 yard sprints
-4 40 yard sprints

-3 cone drill 4 reps
-illinois drill 2 reps

Thursday

-Bench Press 8x3
-Pull ups 3x6
-Seated Rows 4x6
-DB shoulder press 3x8

Friday

-Box Squat 8x3
-Step ups 3x6 each
-Leg Curl 4x6
-Jump Squat 3x8

Saturday

-off

Sunday

-pick up games

How does this look guys? I want to add in some plyos but i dont know if i should. What diet do u guys recommend i be on to lose fat? I should increase cardio too right? what days should i put cardio ?

2

are you trying out for a basketball team in a couple months?

3

Your goal as stated was - “I want to cut down body fat while maintaining muscle mass”

  1. You have too much pushing compared to pulling
  2. Many of the exercises are redundant, yet you miss out on vital areas
  3. You’ve got technical work in a weight loss plan
  4. Your lifting parameters are all over the place

Are you sure you stated your objective correctly? If so, then try something more like this:

(all exercises 5x5 unless stated otherwise)
Day 1
Military Press
Pullups
Crunches
Sprints

Day 2
Bench Press
Seated Row
Shrugs
Sprints

Day 3
Squat
Stiff Legged Deadlift
Calf Raises
Seated Bike (No way you’d be able to sprint after that)

Day 4
Curls
Dips
Wrist Roller 4x8 (2 sets each way)
Sprints

That hits pretty much every major muscle group and movement pattern without a whole lot of waste. I recommend a 4 on 1 off, 4 on 2 off schedule.

4

how does this look…the setup is basically off of the “designer athletes” program…

Monday

-Bench press 5x3-5
-Bent over Rows 4x6
-Military press 3x6
-Beach work

Tuesday

-Squat 5x3-5
-DB or regular Romanian Deadlift 4x6
-Lunges 3x6 each
-GHR or leg curls 2x10

Wednesday

-6 25 yard sprints
-4 30 yard sprints
-2 40 yard sprints

-4 lap interval sprints

Thursday

-Bench Press 5x5
-Pull ups 3x6
-Seated Rows 4x6
-DB shoulder press 3x8

Friday

-Deadlift 5x3
-Bulgarian Split Squats 3x6 each
-Leg Curl 4x6
-Jump Squat 3x8

Saturday

-off

Sunday

-pick up games

5

bump…?

will this help me maintain strength or possible gain a little while losing fat? the template its basically off designer athletes.

6

Yhea it might. It looks OK any program Might in the end you have to try it and when losing weight/fat and trying to preserve strength youll have to listen to your body. Rest recover etc.

It seems like a good load of work so I wouldnt cut intake to far.

I personally would vary the rep ranges a bit more one day is 3-5 the next 5x5. 5x5 can be very taxing and your doing it twice a week. Feel it out after a bit you may need to drop some sets keep intensity high on at least one day but go for quality not quantity

Phill