I thought id be cliche and use the start of a new year to take my training to a new level.
I am currently 6ft 1 with around 15% bodyfat (estimate)
Over the course of the next year i hope to maintain and perhaps increase my lean mass while reducing bodyfat to below 10%. By the 1st of january next year i hope to be a lean 13st (i am currently around 14st)
Ive been training for a while with varying levels of commitment. Currently i am embarking on a 12 week program consisting of several 8 day cycles. Each cycle is a pattern of 2 days on, 1 day off. During the cycle use the follwing split
day 1: Chest and biceps
day 2: Legs 1
day 3: active recovery
day 4: back
day 5: sholders, traps and triceps
day 6: total rest
day 7: Legs 2
day 8: Power circuit
i interchange the weight used in the cycle. In odd numbered weeks i do 3-4 sets of each exercise with 10-12 reps. In even numbered weeks i increase the weight and do 6-8 reps with 4-5 sets. My legs lag behind the rest of my body so i train them twice a week, the first session is thibs skinny leg cure workout and the second is a heavier session. In the power circuit i try and keep heart rate elevated and use only compound movements; each week i will pick four or five movements. abs are trained every other day in the morning before half an hour of cardio.
Regarding nutrition. i use a macronutrient cycle consuming carbs either in the morning or post workout apart from on leg days when i include an additional portion of starchy carbs. On other days when i train i eat carbs generally after activity keeping protein and fat high throughout the day.
On my steady state recovery day i attempt to cut carbs further to shock my metabolism. Generally i try and eat every 2 hours and include 2 macronutrients in each meal, i will also include some water or a coffee with each meal.
Supplements. I am currently using creatine before and after training, whey protein throughout the day, a post workout formula after training, glutamine, tribulus, omega 3, multivitamins, BCAA, ZMA
Cardio: In order to cut fat while trying to maintain muscle i will conduct a minimum of one cardio session per day other then my total rest day. Each day i will do a half hour run or cycle either supplemented by fish oil, BCAA or whey. I will then conduct a further 30 minute cardio session after training, this will commonly be rowing or cycling.
The program restarts tommorow, i will post again tommorow evening