Thanks mang

Thanks! Hopefully I don't lose too much muscle

Thanks for the reply. I'm currently using this plan now and I'll let you know how it goes, I've also bought the vest and plan to use it for callisthenics/endurance runs.

Just another question; I know I said I want to stay at a good fighting weight, but I wouldn't mind losing some body fat to look more toned/muscular- maybe drop 20-30 ibs but try to keep the muscle in the process. Just wondering your thoughts on a keto approach in addition to all of this running. I've done a bit a research and the main issue I'm worried about is my body not running off glycogen and possibly running slower or getting a lower result on the beep test. Reason being is that I've heard keto can yield amazing results is followed properly and I know losing some bf can also further improve my statistics because there will be less weight to carry during runs.

I'm 6,2
260ibs
Don't know bf, but I know I could stand to lose some.

Was thinking of 2200-2550 Cals per day.

25g> carbs a day.

Thanks I'd advance!

sup raynor, take a look at my current routine and lmk if u see any weak spots etc

In the first "week", you do 3 sets of 5 at 65%, 75%, 85% of your training max. (TM is 90% of actual max).
In the second "week", you do 3 sets of 3 at 70%, 80%, 90% of your training max.
In the third "week", you do a set of 5 at 75%, a set of 3 at 85% and single at 95%.
After these weeks, you increase your Squat and Deadlift training max by 5kg/10 lbs. And your Bench Press and OHP by 2.5kg/5lbs.


You train 5-6 days a week rather than the four that Wendler recommends.
Only have 1-2 rest days a week.
Each "Cycle" is a period of 12 workouts (3 workouts for each of the lifts, the 5 rep day, the 3 rep day and the 5/3/1 rep day)
Training 5/6 days a week means you should complete each cycle in 2 weeks or just over. That gives a 5kg/10lb progress in 2 weeks for Squat and Deadlifts, and 2.5kg/5lb progress for Bench and OHP.
On the last set, you have the option to max out on the reps. In this version you should max out on the last set for every session in the first 3 cycles. On the fourth cycle, just hit required reps.


DAY 1- Bench Press 5/3/1 sets.
Accessory Work:
Close Grip Bench Press (3 sets). (5/3/1 rep scheme)
Incline BB Press (3 sets). - 10 rep sets
Cable Flyes at Shoulder Height (3 sets). 10-15 reps
Tricep Pushdowns (2 sets). 10-12 reps -- I also do a closed-kinetic chain 'skull crusher' type thing on a barbell for 2 sets
Chest Dips 3x sets
Face Pulls (3 sets) SS Plank
**Bench Grips superset Farmers walk w/ db


DAY 2- Deadlifts 5/3/1 sets
Accessory Work:
Barbell Rows (3 sets).
Pull Ups (3 sets) *Weighted pull ups when you achieve 3 sets of 15 with bodyweight
Cable Rows - wide grip, squeeze shoulders, upper/lower abs (3 sets).
Curls (3 sets). -3 different variations
Leg Extension (3 sets)
Hammer Curl (3 sets). -3 different variations
leg press hack squat 3 sets
back extensions 3 sets, high reps, iso holds
hanging leg raises OR Garhammer raises (3 sets)

DAY 3- OHP 5/3/1
Accessory Work:
Pause Bench press (3 sets).
Standing DB OHP (3 sets).
Side Raises - arms above eyes - w/ cables too (3 sets).
Lat Pulldown (3 sets).
Face Pulls (3 sets).
Shrugs (3 sets). - db / bb
dips - weighted x1 set

DAY 4- Low Bar Wide Stance Squats 5/3/1 sets
Accessory Work:
BB Hip thrust (3 sets) 10 rep sets
Romanian Deadlifts w/ BB (3 sets) 10 rep sets
Front Squat (3 sets).
Calf Raises (3 sets). -standing / seated
Hammy curls (1 set).
Paloff press Superset Rope Pulldown

Hey there. First of all, keto (cyclical) can be excellent for fat loss and energy. As far as running goes, some people have actually seen improved cardio when on full keto. See below for more info:


http://forums.d2jsp.org/topic.php?t=21269614&f=60&p=395333577
Keto Food List


http://forums.d2jsp.org/topic.php?t=21269614&f=60&p=410086673
Sample Keto Meals


http://forums.d2jsp.org/topic.php?t=21269614&f=60&p=359274061
sample cutting diet (non-keto) 2,000 cals

Everything looks good....however, you won't really know until you run this for a minimum of 4-6 weeks. After that, you will be able to tell if any particular muscle groups are lagging and needing special attention. If so, we can make modifications then.

Ive ran it for a few months

It's going great

Just feel like it may be a bit too 'push' heavy and lagging back frequency

Btw what kind of supplements did you mean?

If you feel that your back needs additional work, you can train it 2x per week, once at deadlifts, and the other time as accessories. You could even throw in a 5th day where you do back accessory lifts only.

Multivitamins, EFA's (omega 3), and fat burners can all help.