Tuesday, March 29, 2016

April 2016 Workout: Back to Basics



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.

 



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.


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