Hey there...for a good amount of fat loss coupled with high energy and overall good health, I recommend you try the anabolic cutting diet and cutting workout routine:

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=304396247
Cutting Workout Routine

Stay motivated man, that is 99.9% of the battle.

It is...but that is also very difficult to perform if you don't know what you're doing.

There are machines at the gym specifically for hip flexors. You might wanna try these as well:

http://www.bodybuilding.com/exercises/detail/view/name/kneeling-hip-flexor

http://www.bodybuilding.com/exercises/detail/view/name/standing-hip-flexors

shld i add cardio on leg days (pwo) ??

currently onnly doing cardio on my upper body/off days....

yes! use the stationary bike for this...45 mins worth of medium-to-high intensity should cover it.

Looking for a cutting diet that will hopefully decrease my bodyfat from 16-17% body fat too 12% in two months and example diet.

Weighing in at 175 pounds at 5'10, thanks.

Looking for you're opinions on my workout plan for over the summer, goals are to increase vertical / speed + gain as much lean mass as possible
Currently 6' ft, ~170lbs
Current Lifts (Last set of my current 12,10,8 workout except DL which i do 5x5) are Bench = 155X8 Squat = 210x8 DL= 270x5
Monday - Chest + Biceps + Core (Bench press, Flys, Incline DB press, BB curls, Hammer curls, concentration curls, russian twists, weighted decline situps)
Sprinting - Endurance Day

Tuesday - Plyometrics (Box jumps, squat jumps, bounding etc) OR track workout
Sprinting - Speed day (only done if no plyometrics)

Wednesday- Rest
Sprinting - Recovery Day

Thursday - Shoulders + Legs + triceps + core (Squat, Goblet Squat, hamstring curl, calf raises, DB skullcrushes, DB tricep extensions, Tricep Pushdown, medicine ball work for core)
Sprinting - Speed endurance day

Friday - Yoga (horrible flexibility / helps with 2 pulled hamstrings i had)
Sprinting - Vertical Work

Saturday - Back + traps (Deadlift, Lat pulldown, DB 1arm rows, DB shrugs)
Sprinting - Form Day

Sunday - Off
Sprinting - Off

Diet - Macros are 40/40/20 Carb / Protein/ fat 4-4.5k cals total
Supplements - Whey / Fish oil / Multi

hello i'm honestly, new here, what has been going on skcraynor, have you ever received a generous donation for 66 dollars and 66 cents? you are a great person for helping people like me

what are some plyometrics drills or exercises that you would recommend?

Your wish is my command.



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=304396247
Cutting Workout Routine

http://forums.d2jsp.org/topic.php?t=21269614&f=60&p=330745031
Abs Workout Routine

Looks very solid...however you need MORE core work. Core is where you will get a lot of explosive power from...so make sure to hit core at least 2x per week, but more likely 3x.

Lastly, diet looks good, but just make sure to get the 30-40g sugar PWO (strength workouts) with lean protein and avoid fats at that meal. Other than that, keep the fats in order (at least 2:1 unsat to sat fat ratio).

Also ensure you have a mineral ratio of 1 sodium to 2 potassium to 1 magnesium to 1 calcium (example: 2g sodium, 4g potassium, 2g magnesium, 2g calcium)