Alright, to start off I’ve lifted weights, although not as seriously as I would like to. I am 15 years old and currently hovering at around 168 pounds and 21% body fat as a result of poor nutrition choices and a pretty sedentary lifestyle. Over the past 3 months I’ve lost 20 pounds and 6% body fat, and I think it’s time for a change in my routine.
I want to reduce the amount of body fat I have to around 12% before starting to add mass again. What I wanted is some guidance on my plan, and whether or not everything looks good.
I will be following CT’s Refined Physique Transformation Plan which is:
Monday: Chest and back heavy
Tuesday: Legs, heavy
Thursday: Lactate-inducing workout, then 30 minutes low-intensity ESW
Friday: Arms (heavy) and Shoulders
Saturday: Lactate-inducing workout, then 30 minutes low-intensity ESW
The exercises i’ve chosen are as follows (i used to work with 3x12 rep ranges)
Chest + Back
Flat DB Bench 3x8
Overhand Barbell Rows 3x8
Flat Dumbell Flyes 3x8
High Pulley Cross-Rowing 3x8
Leg Curl 3x8
Split Squat 3x10
Trap Bar Deadlift 3x8
Walking Lunges 3x20 (total)
Back Extension 3x12
Military Press 3x8
Close Grip Bench Press 3x8
Bicep Curl 3x8
Dumbell Lateral Raise 3x8
Face Pulls 3x8
Lactate Inducing repeated 5 times
Overhead Squat x 6-8
Swings (like kettlebell swings) x 6-8
Bentover Row x 8-10
Reverse Lunge and Twist x 8-10 total
Diagonal Chops x 6-8 each side
Nutrition wise I am planning to follow what CT has said in the article, and I do not have access to a gym untill the new year, so I am going to work on dialing in the nutrition he talks about in the article untill then.
For Workout Nutrition I plan to have Surge Recovery during the workout, and post workout some Metabolic Drive and a lean protein source.