Hey Guys,
I've got about 4 weeks left of me leaning out to an "acceptable" level before starting full on DC mass gain. The plan is to get me to a leanness that I'm comfortable with before pushing the limits of food and training per DC. And, to keep me from overanalyzing what I'm currently doing, I'm looking ahead at what I'll do to start gaining serious amounts of muscle while keeping the fat gain to a minimum.
Basically, I'm tired of being on the small and fat hamster wheel. So, I'm getting rid of enough of the fat so that I'll be happy on the journey, and then I'm going spend as much time as it takes to get up to the muscularity I want, hold it for a year, then get ripped to shreds and stay that way.
I would appreciate it if you guys could take a look at my plan and give me suggestions before I start.
Stats:
Age: 24
Years training: 8 (4 of seriously training)
Height: 5'10"
Weight: Currently 187lbs @ ~10-12% bf. I should be about 180lbs by the time I'm done dropping fat.
Natural
Bodytype: I'm naturally about 135lbs with no visible abs...
Training plan:
A1
Smith Low Incline 11-15RP
Wide Upright Row 15-30RP
Rvs Grip Smith 15-30RP
Rvs Grip Pull-down 11-15RP
Drag Rack Deadlifts 4-8, 8-12
Weight Sit-ups 15-30ss
B1
Preacher Curl 15-30RP
Cross Body Curl 2x10-20ss
Seated Calf Raise 10-12
Lying Leg Curl 15-30RP
Leg Press 8-12, Widowmaker
Back Extension 10-50
Leg Raises 15-30
A2
HS Flat 15-30RP
Smith High Incline 11-15RP
1 arm DB extension 15-30RP
Neutral Pull-down 11-15RP
Deadlift 6-10, 10-15
Ab Wheel 15-50
B2
Machine Preacher Curl 15-30RP
Reverse Curl 2x10-20
Stand Calf 11-20SS
Standing Leg Curl 15-30RP
Squat 6-10, WM
Back Ext. 1x10-50
Leg Raise Machine 15-30
Workout A3
DB Flat Bench 15-30RP
HS Shoulder 15-30RP
Smith CGBP 10-15RP
Plate Loaded Pull-Down 10-15RP
T-Bar 6-10, 10-15
Ab Machine 15-30SS
Workout B3
Standing BB Curl 15-30RP
Hammer Preacher 2x10-20
LP Calf 10-20SS
Hack Squat 6-10, WM
Goodmornings** 6-10, 10-15
Back Ext. 1x30-50
Full Leg Raise 10-50
** These aren't heavy at all. I did 65lbsx10 the other day real slow and controlled and my hamstrings were absolutely destroyed.
Warm-ups - I do some light stretching followed by shoulder/rotator cuff warm-ups before training. I ramp up thoroughly to my working weight on each exercise.
Extreme Stretches - I do the extreme stretches immediately after the exercise for that muscle.
Cardio - 20 minute AM walk on empty stomach 4x per week (off days).
Diet plan:
Non-Training Day:
Meal 1
3 Scoops Whey
2 cup Oatmeal
Meal 2
3 Scoops Whey
2 cup Oatmeal
Meal 3
150g Chicken
2 cups Rice*
Meal 4
150g Chicken
2 cups Rice*
Meal 5
150g Lean Beef (Sirloin or Rinsed Ground)
Veggies
Light salad dressing
Meal 6
150g Lean Beef (Sirloin or Rinsed Ground)
Veggies
Light salad dressing
*Rice mixed with tomato sauce or soup broth for flavor/moisture.
Training Day
Meal 1, 1.5, & 2 (A big shake consumed as before, during, and after training meal)
8 scoops Whey
200g Kid's Cereal
Meal 3
150g Chicken
2 cups Rice*
Meal 4
150g Chicken
2 cups Rice*
Meal 5
150g Lean Beef (Sirloin or Rinsed Ground)
Veggies
Light salad dressing
Meal 6
150g Lean Beef (Sirloin or Rinsed Ground)
Veggies
Light salad dressing
*Rice mixed with tomato sauce or soup broth for flavor/moisture.
** All food measured/weighed as cooked.
Water - 2+ Gallons daily (sometimes as plain Green Tea)
Supplements
True Protein 3-a-day multi
Fish oil - 10g per day
Cheat Meals - I'll have a cheat meal 1x per week as a date night with my wife. Holidays will also be "looser" while still pounding down plenty of protein.
I'm open to any suggestions you guys have.
I've got about 4 weeks left of me leaning out to an "acceptable" level before starting full on DC mass gain. The plan is to get me to a leanness that I'm comfortable with before pushing the limits of food and training per DC. And, to keep me from overanalyzing what I'm currently doing, I'm looking ahead at what I'll do to start gaining serious amounts of muscle while keeping the fat gain to a minimum.
Basically, I'm tired of being on the small and fat hamster wheel. So, I'm getting rid of enough of the fat so that I'll be happy on the journey, and then I'm going spend as much time as it takes to get up to the muscularity I want, hold it for a year, then get ripped to shreds and stay that way.
I would appreciate it if you guys could take a look at my plan and give me suggestions before I start.
Stats:
Age: 24
Years training: 8 (4 of seriously training)
Height: 5'10"
Weight: Currently 187lbs @ ~10-12% bf. I should be about 180lbs by the time I'm done dropping fat.
Natural
Bodytype: I'm naturally about 135lbs with no visible abs...
Training plan:
A1
Smith Low Incline 11-15RP
Wide Upright Row 15-30RP
Rvs Grip Smith 15-30RP
Rvs Grip Pull-down 11-15RP
Drag Rack Deadlifts 4-8, 8-12
Weight Sit-ups 15-30ss
B1
Preacher Curl 15-30RP
Cross Body Curl 2x10-20ss
Seated Calf Raise 10-12
Lying Leg Curl 15-30RP
Leg Press 8-12, Widowmaker
Back Extension 10-50
Leg Raises 15-30
A2
HS Flat 15-30RP
Smith High Incline 11-15RP
1 arm DB extension 15-30RP
Neutral Pull-down 11-15RP
Deadlift 6-10, 10-15
Ab Wheel 15-50
B2
Machine Preacher Curl 15-30RP
Reverse Curl 2x10-20
Stand Calf 11-20SS
Standing Leg Curl 15-30RP
Squat 6-10, WM
Back Ext. 1x10-50
Leg Raise Machine 15-30
Workout A3
DB Flat Bench 15-30RP
HS Shoulder 15-30RP
Smith CGBP 10-15RP
Plate Loaded Pull-Down 10-15RP
T-Bar 6-10, 10-15
Ab Machine 15-30SS
Workout B3
Standing BB Curl 15-30RP
Hammer Preacher 2x10-20
LP Calf 10-20SS
Hack Squat 6-10, WM
Goodmornings** 6-10, 10-15
Back Ext. 1x30-50
Full Leg Raise 10-50
** These aren't heavy at all. I did 65lbsx10 the other day real slow and controlled and my hamstrings were absolutely destroyed.
Warm-ups - I do some light stretching followed by shoulder/rotator cuff warm-ups before training. I ramp up thoroughly to my working weight on each exercise.
Extreme Stretches - I do the extreme stretches immediately after the exercise for that muscle.
Cardio - 20 minute AM walk on empty stomach 4x per week (off days).
Diet plan:
Non-Training Day:
Meal 1
3 Scoops Whey
2 cup Oatmeal
Meal 2
3 Scoops Whey
2 cup Oatmeal
Meal 3
150g Chicken
2 cups Rice*
Meal 4
150g Chicken
2 cups Rice*
Meal 5
150g Lean Beef (Sirloin or Rinsed Ground)
Veggies
Light salad dressing
Meal 6
150g Lean Beef (Sirloin or Rinsed Ground)
Veggies
Light salad dressing
*Rice mixed with tomato sauce or soup broth for flavor/moisture.
Training Day
Meal 1, 1.5, & 2 (A big shake consumed as before, during, and after training meal)
8 scoops Whey
200g Kid's Cereal
Meal 3
150g Chicken
2 cups Rice*
Meal 4
150g Chicken
2 cups Rice*
Meal 5
150g Lean Beef (Sirloin or Rinsed Ground)
Veggies
Light salad dressing
Meal 6
150g Lean Beef (Sirloin or Rinsed Ground)
Veggies
Light salad dressing
*Rice mixed with tomato sauce or soup broth for flavor/moisture.
** All food measured/weighed as cooked.
Water - 2+ Gallons daily (sometimes as plain Green Tea)
Supplements
True Protein 3-a-day multi
Fish oil - 10g per day
Cheat Meals - I'll have a cheat meal 1x per week as a date night with my wife. Holidays will also be "looser" while still pounding down plenty of protein.
I'm open to any suggestions you guys have.
Comment