Oh okay - thanks.

Is there a reason why 90% of 1rm is so difficult to do 5 reps? I can never do more than 1 unassisted generally, especially after the four previous sets at the heavy weights relative to my 1rm. I give even 3 minute rests inbetween sets which didn't help too much. This is why I'm scared to increase another 5 when I can barely do what I currently can do.

Also could you define what a cycle is? is it after one round of each body part - so in this case 1 week is a complete cycle?

I will do that sometime next week. What should I do when I see that my BF % is somewhere between 20-25% because I am almost certain that is where I am sitting at right now.

Should I still continue to eat the 2500/2000 calories on workout/non workout days to increase strength and gain size or should I try and bring that body fat % down?

Not off the top of my head. I would check the bodybuilding.com site for more info on that.

I manually make off my plans as well as my clients plans.

This is fairly normal for some people who are not conditioned for endurance. In this case, you can reduce the weight to the maximum allowable for 5 reps. Then try to go up 5 lbs per week from there.

A cycle in these terms means a lengthy duration of a particular exercise routine (example, 5x5 cycle lasting 6 months).

20-25% is too high and requires a cutting cycle. You will need to calculate BMR first (google this). After finding your resting BMR, add 500 cals per hour of intense exercise. Once that is computed, you have found your total daily caloric expenditure. You need to eat 500-700 cals UNDER this number, per day, with at least 1 hour of exercise 5-6 days per week, in order to see substantial fat loss (1.5-2 lbs per week of actual fat).

would I continue to do the 5x5 while doing this cutting cycle?

I would switch to a cutting routine


http://forums.d2jsp.org/topic.php?t=21269614&f=60&p=304396247
Cutting Workout Routine (6 day all equipment)

OR

http://forums.d2jsp.org/topic.php?t=21269614&f=60&p=374981873
Cutting Workout Routine (5 day freeweights only)


AND try this diet:

http://forums.d2jsp.org/topic.php?t=21269614&p=304616466
anabolic cutting diet (cyclical keto diet)

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

Do you have any HIIT workouts to use with that workout?

That keto diet seems really hard to do on my budget.

HIIT should be just regular cardio of your choice, but like this:


2 minutes walking pace
2 minutes jogging pace
30-45 seconds all out sprint pace
**REPEAT**

You can do any cardio this way.....treadmill, bike, elliptical, etc.



As far as diet goes, you could just do a regular 2K cal diet, but keep the carbs on the lower side (especially high GI carbs).

Alright thanks. I will do my body fat probably at the end of this strength training week and find out that I am too fat then switch to this cutting cycle until I get down to what 12% ish?

Also for the 2k cal diet, I don't think it will be 2k for me, should there be a specific % deficit from TDEE or what?