Last month I
did Tabata style plan but with a bodybuilding body part split focus. This month it will be back to basic multi-joint lifts twice per week.
Squat - Bench Press - Deadlift - Overhead Press - Bent-Over Rows
I will be working in traditional bodybuilding at the end of workouts on cardio days or at lunch. That includes curls, flyes, triceps extensions, etc.
The other days will be cardio in whatever form I'm feeling. The cardio will include steady state, Tabatas, HIIT.
Squat - Bench Press - Deadlift - Overhead Press - Bent-Over Rows
I will be working in traditional bodybuilding at the end of workouts on cardio days or at lunch. That includes curls, flyes, triceps extensions, etc.
The other days will be cardio in whatever form I'm feeling. The cardio will include steady state, Tabatas, HIIT.
Tabata 1
|
Tabata 2
|
Tabata 3
|
High Knees
|
Thruster
|
Swing
|
Ab Wheel
|
Chest Press
|
Lat Pulldown
|
High Knees
|
Thruster
|
Swing
|
Crunches
|
Deadlift
|
Overhead Press
|
#helpYOUgetGAINS
Diet
I plan to eat 100 - 200 grams of carbohydrates per day and 150 - 225 grams of protein. I think I could recomp fairly well at those macros. Below is a chart of how much weight I lost without cardio on a Atkins style diet.Diet
Carbohydrates eaten per day (grams)
|
Weight Lost in Pounds
|
22
|
6
|
95
|
5
|
110
|
1
|
115
|
3.5
|
150
|
1
|
Note to Self:
Forget the past.
Don’t worry about the future.
Focus on the present.
#helpYOUgetGAINS
Progress not perfection#WorkoutWednesday pic.twitter.com/IqOWkUUPf0— #HelpYouGetGAINS (@whey2muscle) April 13, 2016
We are what we repeatedly do. Excellence, then, is not an act, but a habit. -- Aristole— KCKCCTEC (@KCKCCTEC) April 28, 2016
