Hey Guys, first real post but I’ve been following this site for a good 4 years now. Some background information currently 22 years old, just graduated from Penn State. About to enlist in the Air Force, been lifting consistently lifting for about 4 years now. I started at 145lbs out of high school and have gotten as heavy as 182lbs.
At 5’6 it wasn’t too aesthetically pleasing so I’ve cut and bulked, something that I think everyone needs to go through but definitely learned a lot about macros, nutrition timing getting fat and then working to get lean. I have done a lot of research regarding lifting, and really ultimately just want to look amazing and be healthy.
Just looking for some critique, or helpful hints that have helped you guys continue to be successful. I will be posting my diet, and workout routine that I am currently following. I currently am about 11-12% body fat, at 163lbs. I am cutting and in it for the long haul (trying to get sub 8%). I notice a lot of people on this site tend to get angry at those cutting at lower body weights, but I am doing this so that I ultimately can be in the best shape of my life when I join the Air Force and be lb for lb as strong as possible.
Ultimately after getting to 6-7% body fat, then I hope to lean bulk and make great gains. I currently am following IMF, just easy for me and something that isn’t difficult for me to follow at all. It also helps curb my appetite, and limit caloric intake. Typically my day follows as this: wake up, drink coffee, go for a 2.5 mile run then off to work. At 4 I have my first meal (pre-workout) and wait and hour then head to the gym. Have my post workout meal, and then one meal then off to bed.
Workout Routine is as follows (3 days a week)
From This Previous Week
Monday:
Squat 5 x 5 (335lbs)
Bench Press 5 x 5 (205lbs)
Row 5 x 5 (235lbs)
Weighted Pull Ups 4 x 5-12 (BW + 55lbs)
Wednesday:
Seated Shoulder Press 5 x 5 (170lbs)
Rack Pulls 5 x 5 (455lbs)
High Pulls 5 x 5 (185lbs)
Weighted Dips 4 x 5-12 (90lbs)
Friday:
Squat 5 x 5 (275lbs)
Incline Bench Press 5 x 5 (190lbs)
BB Rows 5 x 5 (205lbs)
Weighted Pull Ups 3 x 10 (BW+35lbs)
Weighted Dips 3 x 10 (BW + 45lbs)
Tuesday: Arms + Barbell Complex (105lbs) + Abs
Thursday: Barbell Complex (105lbs) + Abs
Saturday: Arms + Barbell Complex (105lbs) + Abs
I follow the Cosgroove 8 (I believe thats the name of it) essentially HIIT with 90 second rest with descending Reps 6-5-4-3-2-1
I haven’t done maxes in a while but I try to follow perfect form(or as close as possible). I was on the powerlifting team at school, never competed but enjoyed being strong and lifting heavy. Got my good lifting work ethic, and contribute that from my friends, and coaches from college.
I do Carb Cycling; with low carb days + high carb days + zero carb days
Typical High Carb Day on MWF
1/2 Cup Oatmeal (3pm)
2 Fillets of Fish
5 Egg Whites
1 Whole Egg
2 MVs
4 Fish Oil
3 Pieces of Chicken (7pm)
1/2 Cup of Oatmeal
1/4 Avocado
Tomatoes and Red Onion Salad
2 Pieces of Chicken (10pm)
5 Egg Whites
2 Servings of Tuna
2 MVs
4 Fish Oil
Usually get 1400 to 1700 Calories depending on the day, and usually get 200g protein. On my lower carb days I cut the oatmeal post workout, and the zero carb days I don’t eat any oatmeal. I ran 2.5-3.0 miles on MWF and then do Sprint Workouts sometimes instead of barbell complexes on my off days. Sunday is my complete day off. Just looking for some advice from the senior lifters, and see if anyone else has any advice regarding getting to that mythical 6% body fat. My one mistake I believe was cutting calories to drastic in the beginning but what is done is done. Please feel free to post any questions, or just any advice you think could help. I would post pics but I don’t have any currently on this new laptop. I’ll try posting some by the middle of the week.
I apologize in advance if I posted this in the wrong area, or section.