Hi, I want to ask you about this push/pull/legs routine. Is it good for fat loss?
Mon Push
Chest barbell press (incline, flat, decline)
Seated dumbell overhead press
3-4 exercise for chest, delts, tric (pump work)
Fri Pull
Chin ups
Stiff leg deadlift/Snatch grip deadlift
3-4 exercise for back, biceps (pump work)
Sat Legs
Squat
Front squat
3-4 exercise for legs (pump work)
Sun OFF
First exercise heavy - ramp to 1 or 2 or 3 or 4 or 5 RM, 90% or 95% for max reps, 5x1 90% of 1RM etc
Second exercise something like 4x6, 3x8 at 75-85% of 1RM etc.
My goal is to lose 4-5 kg in next two months without losing strength
Something about me:
23 years old
178 cm
92 kg
BF about 18-20 % (but im not sure)
For last 3 months my main goal was strength. I did 2x Candito 6 week strength program.
My PRs:
Squat 145x5
Deadlift 162,5x4
Bench 115x3
Millitary press 60x6
Push Press 95x1
Chin ups BWx12
I really hate eating less and doing cardio, that;s why I think about 6 workouts/week.
My diet looks like:
1 meal: 80g oats 4 eggs 10-15g whey 1 banana
Rest day I eat lean meat and vegetables, sometimes adding some nuts.
I have never count calories.
What you think about my game plan?
I know that my English isn’t very good, but I hope you will understand me.
Thanks for any help.
OK, so for the last few days my diet looked like:
1 meal as I said
2 - 5 meal 200g chicken or lean pork + can corn or can peas or can bean or tomatoes or cucumber + 30-40g ketchup + 20-30g cheese
For a long time (about 2 years) my diet was:
1: 80g oats 4 eggs 10-15g whey 1 banana
2-5: 125g chicken breast + 100g white rice + some vegetables
6: 250g cottage cheese
3 months ago, I read an article (not T=nation’s article) about diet for endomorph. There was written that endomorph should eat as less carbs as possible and because of that I changed my diet.
If you could give me an example of daily diet, I would be very thankful.
Ice cream probably isn’t the best choice for a fat loss diet. Your other food choices seem fine, mostly. The ketchup may or may not be a good choice, depending on what kind of ketchup it is. I make my own, and it’s a much different product from what most people buy in stores.
Is this fairly typical for what you eat? How often do you cheat on your diet currently?