Last month I
did a Tabata focused workout plan. Loved it. This month I plan to stay on a
Tabata style plan but with a bodybuilding body part split focus.
The plan is
three full body Tabata’s followed by two body part focused giant sets.
Tabata 1
|
Tabata 2
|
Tabata 3
|
High Knees
|
Thruster
|
Swing
|
Ab Wheel
|
Chest Press
|
Lat Pulldown
|
High Knees
|
Thruster
|
Swing
|
Crunches
|
Deadlift
|
Overhead Press
|
Legs
|
Chest
|
Back
|
Shoulders
|
Arms
|
Squat
|
Incline Press
|
Deadlift
|
Overhead Press
|
Incline Curl
|
Lunge
|
Incline Flyes
|
Bent-Over Row
|
Upright Row
|
Overhead Triceps Ext.
|
Romanian Deadlift
|
Decline Press
|
Lat Pulldown
|
Lateral Raise
|
Hammer Curl
|
Calf Raises
|
Decline Flyes
|
TRX Row
|
Rear Delt Flyes
|
Pressdown
|
#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
