Ok, so I'm 20 years old. I have been lifting for 1 year, 6"1' 200lbs or there abouts. I can give my lifts if necessary but i don't think they are relevant to the questions.
- For the past year of lifting i have trained with a very basic whole body workout, then i moved to 5 3 1 for the past few months. I still do a similar programme to 5 3 1 but as a sportsman I am looking at working on my power. My first question is just how should I go about this. Not really in terms of which exercises but more when I should do them. For example, after my main lift of a workout but before accessory lifts or should it be a completely separate workout. As I study sport I have been reading quite a few studies around the area recently for a lab report and have found some interesting results, such as one example which had heavy squats supersetted with some jump squats at about 30% of 1RM.
2.My second question is about cutting. I am carrying some excess body fat which i feel i need to lose some of. I know i might get quite a lot of people saying that i need to just keep bulking and lose it later, with muscle being hard to put on and fat easy to lose, but among other things i need to stay fast and fit and extra body fat isn't ideal. I've been reading T-Nation for the last year so I have read a lot about cutting, although often looked at in a body building light, I will be home from Uni for Easter for 4-5 weeks and was planning on dropping some fat during this time. My question really lies in a calorie estimate to aim for. A sports nutrition book i read recently said that 15% under maintenance level for losing fat, although trying to establish a maintenance level isn't always easy. Any one got any suggestions? Also in terms of my exercise routine, my plan was to continue weights as normal but adding interval sprints/farmers walks/other on days in between. Any thoughts or suggestions?
A huge message, asking for a lot, but any replies would be greatly appreciated.