Wednesday, March 2, 2016

My March 2016 Workout Plan



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.


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