I started out at 250 30% bodyfat. Thanks to t-mag and their accompanying supplements I have gotten to 210 16% BF. I am eating according to Massive eating standards my breakdown is: 37% prot 35% carb 28% fat 1764 cal not including PW cals and macros. I am performing martial arts 2 hours a day Tues, Thurs, and somtimes Sat. I am lifting Monday, Wed, Friday and Sat. My lifting consists of:Monday=Cuban Rotation 3 sets of 5 not to fail but heavy, Side lying db roation external rotation 3 sets of 5 heavy but not to fail, Side lying db rear delt raise 3 sets of 5 not to fail but heavy, Sumo deads 3 sets of 5 Heavy but not to fail, yanda situps. Wed= lying db rows 3 sets of 5 not to fail heavy, chins 3 sets of 4 not to fail, db bench 3 sets of 5 not to fail heavy, Dead extended 3 sets of 5 not to fail but heavy. Friday= Side press 3 sets of 5 not to fail but heavy, curls 3 sets of 5 heavy not to fail though, tri-ext 3x5 not fail yanda situps. Saturday= Repeat Monday. My goal is quick power for striking.
I don’t hink it looks all that bad, I would advise more calories though, you dn’t need to go overboard but wit the martial arts you may end up buning precious muscle. I think your routin could use a bit more variety too even if its just an extra set of something(horizontal pull?)Careful of the side press too, I’ve heard many folks refer to tehm as “back wreckers”. To each his own though. Best of Luck, Mike