How does this schedule look for trying to put on mass/str while losing a little fat?
I just came off the V-Diet and I have some newbie gains avaliable on basic exercises like squat and bench that were kind of neglected during that regiment, so I think its possible for me to up poundages by at least 10 lbs/week or so for a few weeks here. After that I was going to go on Thibs Get Jacked before going on a more or less permanent DC style bulk w/ minimal/no fat gain regiment.
I’m still trying to lose fat because although I did lose about 22 lbs during my V-Diet, some of that, I’m pretty sure, was muscle, my waist is still at 35", and I don’t have my six pack yet. I’m considering what I’m doing for the next couple of weeks to be kind of a weight maintenance period to recover from the v-diet. I’m 5’10", 198 lbs right now, and I’m guessing around 15% BF but I haven’t had it tested.
6:00 P+C meal
9:00 P+F meal w/ green veggies
11:00 1 hr LISS cardio
12:00 P+F meal w/ green veggies
2:00 workout followed by 2 scoops Surge
4:00 P+C meal
7:00 P+F meal
10:00 2 scoops Metabolic Drive
Two P+C meals, 1 hr LISS cardio, then one more P+C meal, two P+F meals and 2 scoops Metabolic Drive before bed.
same eating as Tue/Thu but probably no cardio.
My workouts right now are:
A P+F meal for me is like 6-8 ounces of beef/whole chicken with a bowl of steamed spinach/broccoli, and a P+C meal would be a 8-10 oz chicken breast + ~200g of sweet potato or equivalent calories brown rice.
a) Is the timing of the cardio ok or should i really be trying to move it somewhere else?
b) Is this carb cycling and am I doing it right, or do I have P+F/P+C meals in the wrong places?
Thanks for reading and if I’ve omitted anything you would want to know then plz let me know.
Ok answers to what’s been asked already:
By “relative noob” I mean that I haven’t really done much of my own (successful) program design. As far as strength, I’ve hit “good” levels (330 bench, 430 triple on squat, 400 deadlift all ~200-215 lbs) according to an article that came out here a long time ago that I can’t remember the name of but I’ve also had two joint surgeries in the past five years that have made it hard to progress, so basically I’m 28 and slightly weaker than I was in college, but as of now I’m healthy and ready to hit it hard. I’ve made good progress on 3-4 way splits before and I’m just coming off the short, full body type workouts from the v-diet so I thought it would be a good change of pace.
Why so many P+C meals on non-lifting days: CT said in his carb cycling codex to reduce carbs by like 25% on non-lifting days and split them between your first three meals… so that was the idea there.
I think Andersons was right about the cardio… I tried doing an hour of 4 MPH 4 degree walking today at 11:00 and at 2:30 when I made it to the gym I was starving, completely unmotivated, and almost pulled a groin on squat warm-ups today so something needs to change there, at least on leg day.