6'0"
200 lbs
168 lbs lean mass
36" waist
Endomorph
Maintenace: ~2900 cals.
Trying to cut as much as I can in 10 weeks, presenting at national conference in vegas, can't fit inside my suit from 2 yrs ago right now, lols.
Hoping to cut a solid 12 to 20 lbs of fat without losing any mass or strength.
What do you think of this plan:
CKD + Intermittent fasting
16 hrs fast, 8 hrs feed. 3 meals a day. Total deficit: 3800 cals per week.
Workout day: 30 grams carbs from veggies/trace, 210 grams protein, 170 grams fat, 2500 calories.
Rest day: 30 grams carbs from veggies/trace, 170 grams protein, 133 grams fat, 2000 calories.
100g dextrose after the last workout of 2nd week., reduce fat that day by 70 grams. (130g carbs, 210g protein, 100g fat, 2260 calories)
Will reduce fat per week as i lose weight.
Workouts:
Power: 3 sets - 5,4,3 reps
Monday: BB Row, DB flat press, DB shoulder press, chinups, dips, triceps pushdowns.
Tuesday: Squat, SLDL, hamstring curls, Calf raise
Hypertrophy/Maintenance: First set = 10 reps, then decrease weight by 20% and lift to failure, then do the same for 3rd set.
Thursday: chest/shoulder: Shoulder DB Press, Incline DB Press, DB lateral raise, Decline DB Press, Rear delt cable fly, Flat DB chest flies, cable chest flies
Friday: back/arms: BB row, chinups, seated cable row, bicep preacher curls, DB shrugs, biceps hammer curls, lat pulldowns, skullcrushers, triceps rope pushdowns
Saturday: Squat, SLDL, hamstring curls, Calf raise
Supplements:
Creatine 2.5g pre, 2.5g post
Multivitamin on wakeup
Flax seed oil 1 tablespoon with first meal
Fish oil 2 tablets with 2nd meal, 2 tablets with 3rd meal
Green tea / coffee throughout day
Pre-workout mix
Diet soda / Crystal light throughout day
Test with ketostrips to make sure the soda doesn't take me out of keto.