192lbs., 20%BF, 5’10"
Would like to get stronger, drop 10%BF
I was doing “okay” until Thanksgiving and then everything went to hell. Too many beers, too many sweets, too much food and no training…
Reality check when I weighed myself at the gym 2 weeks ago and weighed 204 with my gym clothes on. After a little clean up (cut out beer and cookies) I now weigh around 197lbs. at the gym or the above mentioned 192 right after I get up but before I eat breakfast. I was 200 a couple mornings during the holidays.
So here’s my program.
Sunday: shoulders (dumbell military, upright rows, shrugs)
Monday: Cardio
Tuesday: Legs (squats 4x6)
Wednesday:rest
Thursday: Chest (dumbell, flat, incline, decline 4x6)
Friday: cardio
Saturday: Back (deadlifts 4x6, bent over rows, seated rows, pullups)
squats I am using 225 as a working weight
deadlifts 245 as a working weight
bench I am using 70s as a working weight
Goals are 275 squat working weight
315 deadlift working weight
85s on bench for working weight
Good plan? Reasonable but challenging goals? Good separation between body groups and cardio?
Still working on getting the diet down just right. I’m shooting for 2500-2700 calories a day and trying to get down to 182lbs without any loss in stength (in fact I want to gain strength). There are still some processed carbs in my diet which will be replaced with protien and raw vegetables next week (basically second breakfast and second lunch are just junk food snacks and that’s going to change at the grocery store this weekend).
Thanks.