Hi Christian
I’m a university student looking to shed some fat. I’m relatively strong (440 squat, 500 deadlift at 205 BW - 21 years old). My main issue is I don’t wan’t to get any weaker while losing fat. This is the program I’m currently following. Exactly the same as I usually train, except I’m trying a higher frequency, with added conditioning. Also cleaning up my diet a bit. Please review my plan. I make use of the university facilities as much as I can. Will this work?
Day 1 -
A. Squat 4x5 (start too light, increase when its too easy)
B. Straight-leg deadlift 4x10
C1. Incline Dumbell Bench Press 4x8
C2. Dips 3xMAX
D1. Bent-over row 2x20
D2. Pull ups 3x to failure (not full extension - biceps)
NB. Shoulder superset TUT- front-back-side raises+front/back shoulder press (3 sets)
Day 2 -
A. Deadlift 4x4 (start too light, increase when its too easy)
B1. Front squat 4x10
B2. Hamstring curl
C1. Overhead press 4x5
C2. Dips 3xMAX
D1. Pendlay Rows 3x10
D2. Chin ups 3x to failure (not full extension - biceps)
NB. Shoulder superset TUT- front-back-side raises+front/back shoulder press (3 sets)
Week 1 - Monday, friday → Day 1/Wednesday - Day 2
Week 2 - Monday, friday → Day 2/Wednesday - Day 1
Tuesday and Thursday
Conditioning: Sprints/squash/swim/bodyweight lunges
Nutrition:
Meal 1: Pronutro(cereal) + 4 eggs
Meal 2: Ground beef, rice + bananas/apples
Meal 3: Fish + frozen veg