miked8c
New member
In a month and a few weeks I will be going on a two month cruise required for my education. Last year I dropped about 10 lbs. on this same cruise just because of eating less and stopping all compound movements due to limited gym equipment. I want to drop 15 lbs. this cruise.
Here are my stats
Age 19
5'9
BW: 200
Squat: 475x1, 420x4
Bench: 330x1
Deadlift: 500
I want to be at 185 at the end of my cruise with as minimal muscle lose as possible, obviously.
Here is what I will have for gym equipment:
DB's ranging to 100lbs.
Dips (Weight harness for weighted)
Chin up Bar (Weight harness for weighted)
Chest Supported Row/T-Bar Row
Smith Machine (Something to hang my sweatshirt on)
EZ Bar
5,10,25,45 lbs. plated (Obvious)
No olympic bars, there is a bench but its for the dumbells
In the past when I have tried cutting I always stopped before the first week even ended for a number of reasons:
1) I loathe the feeling of getting small.
2) I worry about losing weight through muscle and not through fat, i.e. becoming skinny fat.
3) I don't know how to diet effectively.
I am committing to weight lose this time, I have my reasons, which at this stage I really don't feel like sharing. This cruise will be the perfect opportunity to cut as I will not have access to Olympic lifts for two months anyways.
I need two things, a gym routine and a diet. With the equipment mentioned above I want a routine that will keep me strong. Instead of doing cardio I want to focus on weight circuits to burn calories. DB and pull up/ push up complexes maybe.
Here is a rough idea of what I am thinking of:
Day 1 Push
DB Chest Press
DB Flyes
DB Shoulder Press
Tricep Work
Day 2 Back
Weighted Chins sets of 6
Chest Supported Row
Kroc Row
Bi Work
Day 3 Legs
Heavy Lunges
Romanians with EZ bar or DB's not sure yet
Ab Work
Day 4
Pyramid Circuit
Pull up x1
Push up x2
Sit up x3
Start of with ascending to 6 pull ups, and then back to 1. Want to work up to 12 pull ups by the end of cruise.
If this does not make sense it goes 1 Pull up, 2 push ups, 3 sit ups, 2 pull ups, 4 push ups, 6 sit ups. So on so forth. No rest.
This day will give my body a break from weighted exercises.
Day 5 Repeat cycle except on push day I use weighted dips as first lift instead of DB press, rotate between these two each cycle.
I will rest every 9th day
As for diet, the ships food sucks. I will bring giant tub of whey for PWO. I have no idea how to diet so I think I will just be trying eat less, I dont have too much choice with the quality of the food I will be eating, but I can control quantity.
Comments greatly appreciated.
Here are my stats
Age 19
5'9
BW: 200
Squat: 475x1, 420x4
Bench: 330x1
Deadlift: 500
I want to be at 185 at the end of my cruise with as minimal muscle lose as possible, obviously.
Here is what I will have for gym equipment:
DB's ranging to 100lbs.
Dips (Weight harness for weighted)
Chin up Bar (Weight harness for weighted)
Chest Supported Row/T-Bar Row
Smith Machine (Something to hang my sweatshirt on)
EZ Bar
5,10,25,45 lbs. plated (Obvious)
No olympic bars, there is a bench but its for the dumbells
In the past when I have tried cutting I always stopped before the first week even ended for a number of reasons:
1) I loathe the feeling of getting small.
2) I worry about losing weight through muscle and not through fat, i.e. becoming skinny fat.
3) I don't know how to diet effectively.
I am committing to weight lose this time, I have my reasons, which at this stage I really don't feel like sharing. This cruise will be the perfect opportunity to cut as I will not have access to Olympic lifts for two months anyways.
I need two things, a gym routine and a diet. With the equipment mentioned above I want a routine that will keep me strong. Instead of doing cardio I want to focus on weight circuits to burn calories. DB and pull up/ push up complexes maybe.
Here is a rough idea of what I am thinking of:
Day 1 Push
DB Chest Press
DB Flyes
DB Shoulder Press
Tricep Work
Day 2 Back
Weighted Chins sets of 6
Chest Supported Row
Kroc Row
Bi Work
Day 3 Legs
Heavy Lunges
Romanians with EZ bar or DB's not sure yet
Ab Work
Day 4
Pyramid Circuit
Pull up x1
Push up x2
Sit up x3
Start of with ascending to 6 pull ups, and then back to 1. Want to work up to 12 pull ups by the end of cruise.
If this does not make sense it goes 1 Pull up, 2 push ups, 3 sit ups, 2 pull ups, 4 push ups, 6 sit ups. So on so forth. No rest.
This day will give my body a break from weighted exercises.
Day 5 Repeat cycle except on push day I use weighted dips as first lift instead of DB press, rotate between these two each cycle.
I will rest every 9th day
As for diet, the ships food sucks. I will bring giant tub of whey for PWO. I have no idea how to diet so I think I will just be trying eat less, I dont have too much choice with the quality of the food I will be eating, but I can control quantity.
Comments greatly appreciated.