I'm in the middle of a Max Muscle body transformation. The total time period is 12 weeks, and I've got about 5 weeks to go. I'm looking for input on nutrition and/or cardio type work.
I started the contest at 195 lbs at about 17% bodyfat, and now I'm sitting at about 188 at around 12% bodyfat. I'm seeing my serratus starting to show through, and I can see my top two abs (I can see my abs in the right lighting if I flex, haha ). It would definitely be impressive if I could finish this at under 10%.
My progress is halting a bit, likely my metabolism is slowing a little. I've been doing low-carb (essentially < 65g/day including Surge) Sunday through Friday, and cheating on Saturday. My daily calories are in the 1600 to 1700 range S-F (about 25% f, 65% p, 10% c) and about 4500 to 5000 of whatever I feel like on Saturday.
I was considering changing things up slightly: Basically, Sunday through Tuesday, low-carb, Wednesday adding some low-glycemic carbs and a bit more calories (maybe 2500), Thursday and Friday low-carb, and Saturday go a little lighter, maybe around 3000 to 3500 calories. Any opinions on that?
I'm lifting upper/lower split, M/TH legs, T/F upper body.
My cardio is basically riding my bike to school about 25 minutes each way 6 days per week. I don't ride super hard. I sweat and breathe hard, but I definitely would classify it as steady-state cardio. This is cardio I can't really avoid (I have to get to school), so unfortunately, it's not up for debate.
I also recently added in 10 minutes of jump rope once per week, either Sunday or Wednesday. Would you guys recommend adding more high intensity cardio like this? When would you fit it in??
Thanks for any comments.