I Want to Transform...

Training Bodybuilding
1

I am 21 years old, my current weight is 220 lbs, I am 5’9 and have a 38 inch waist, and an an 18 inch neck I got bf taken at around 22%.

I bench 285 for a one rep max. I train it at about 230lbs or less, I squat 500 2rm at my best, but train on about 300 lbs, I deadlift 350 at most, ive neglectd this lift.

My diet I just started was-
BF- Cup of Milk, Chicken, Vegetables, Beans 25gs of whey protein, multivitam and 5gs of creatine
Lunch- Chicken, Veggies, Beans and Water
Dinner- Chicken, Veggies, Beans, and Protein

My goals are to slim down to a light lean weight, I want to get down to 5%-10% bf range.

I’d also like to build strength and mass, or at least be on a program that will build strength while I’m cutting.

My current training, is just go to the gym, do lots of squats, lots of bench, lots of dead, and lots of pullups, it’s not too scientific.

I wan’t a three-day consecutive split, that I’ll follow to the t to match my goals.

What do you guys suggest?

2

My advice would be to pick one goal and go for it all out. Trying to accomplish 3 different things at once is a good way to accomplish none of them. If you want to cut, reduce calories about 500 below maintanence and continue to lift heavy shit on a regular basis. Do this, and you should conserve as much muscle and strength as possible while cutting.

3

Use the after burn template…

A1 DLs
A2 Bench

B1 Squats
B2 Rows

C1 Lunges
C2 Chins

HIIT

Take in more proteins and cut down the carbs…
These are fat burner days, strength days are just to retain your strength…

Work out A -

Squats/Bench/Rows - work towards your 1 RM

Work out B -

Deadlifts/Mpress/Chins - same parameters.

Sets and reps are up to you to dictate…

4

Eat at least 5 meals a day, if not 6. It’s alright if some of them are liquid, i.e. protein shakes. Get some Flameout, the research is promising that it helps reduce bf. Cut out the beans and all non-veggie carbs unless it’s your pwo meal. Do a simple search and there are literally tons of articles on fat loss.

I’d highly suggest checking out Thibs metabolic workout on the MWA (now Figure Athlete) website. Calculate your total daily caloric intake and cut out 20% of them per day. You should be able to lose 2lbs. a week. If you’re not, then lower calories slightly in addition to the 20%.