Dropping BF while gaining muscle

[kalibur]

I've been doing a lot of reading and talking to some of the big guys at my local gym trying to come up with a way to drop in BF while gaining nice muscle tone. I only have until August 1st to try and look my best for my vacation, so roughly 8 weeks to accomplish my goal. I've come up with this routine from some of the stuff that I've seen, please tell me what you think and how I can improve it.

Monday: Chest/Triceps
20 mins cardio, 10 mins jogging, 5 mins sprint
Bench Press: 3x10-12
Incline Dumbell press 3x10-12
Cable Crossovers 2x8-10
Cable Triceps Extension 3x10-12
Tricep Pushdowns 3x10
Tricep Pushdowns (rope) 2x10-12
Dips 3x12
Ab Routine*
10 Min Bags

Tuesday: Back/Biceps
20 mins cardio, 10 mins jogging, 5 mins sprint
Pullups 3x10
Seated Row 3x10-12
Preacher Curls 3x10-12
One-Arm Dumbbell Row 3x10-12
Hammer Curl 3x10-12
Bent Over Barbell Row 3x12
Ab Routine*
10 Min Bags

Wednesday: Cardio Only
20 mins cardio, 10 mins jogging, 5 mins sprint
10 Min Bags

Thursday: Shoulders/Traps
20 mins cardio, 10 mins jogging, 5 mins sprint
Shoulder Press 3x10-12
Side Lateral Raises 3x10-12
Upright Row 3x10-12
Front Lateral Raises 3x10-12
Shrugs 3x10-12
Sholder Press 3x10
Ab Routine*
10 min Bags

Friday: Legs
20 mins cardio, 10 mins jogging, 5 mins sprint
Squats 3x12
Leg Extensions 3x10-12
Leg Press 3x12
Calf Raises 3x12
Dead Lift 3x10-12
Squats 2x10
Ab Routine*
10 min Bags

Saturday/Sunday: Rest/Eat more


Ab Routine*:
Crunch 1x35
Right Oblique Crunch 1x35
Left Oblique Crunch 1x35
Toe Touches 1x30
Reverse Crunch 1x35
Right Side Crunch 1x35
Left Side Crunch 1x35
Crunch 1x35
Alternating Oblique Crunch 1x30
Super man 1x35

Diet:
Calories: 2500
Fat: 150
Protein: 200
Carbs: 110
2 Protein Shakes (1 morning, 1 After Workout)

Drugs:
Multivitemens
Green Tea Extract
ECA (Half Recommended dosage)
Folic Acid
Twin Labs 7-Keto (not to sure about)

I'm also going to start a stretching routine, more then likely yoga simply because i don't want to walk around sore all the time. oh and i'm not that worried about my biceps anymore. i'll just take the advice from my previous posts.

 

[SofaGeorge]

It actually seems basically very sound. You've obviously learned a good bit over the years.

The only major change I would make is to add some low rep high weight sets. All of your sets seem to be 10 - 12 rep. I'd do some in the 3-5 range.

 

[slinky]

I see the biggest mistake here is saying you want to gain, "nice, muscle tone". Uh, small bit of advice: drop the word "tone" out of your vocabulary

Next thing: I don't see you gaining LBM with this routine. What I would do is maybe look into a 5x5 type of program and drop the exercises like, leg extentions, leg curls, any cable work, etc. Concentrate on big compound movements. Another thing: don't perform your deads the same day you perform squats. Move deads to back day.

For fatloss and to maintain LBM: concentrate on HIIT. I wouldn't perform HIIT right before a weight training session. If you weight train in the evening, perform HIIT in the AM. Or vice versa.

Well, that's what I got for you so far. Question: what's your stats? Height/weight/BF%?

 

[bignate73]

I
For fatloss and to maintain LBM:

this is the key phrase for the whole thread. fat loss and maintaining what you have will be all you can expect on a caloric restricted diet.

focus on the fatloss. keep the training heavy to tell your body that it needs the muscle you have. it seems like alot of volume but i train differently than you, so thats my opinion. you might want to keep the movements heavy but drop an exercise or 2 per bodypart to keep you from being too catabolic. it can really extend your workouts and get you burning up muscle. look into some BCAA's to combat that.

 

[killa in manila]

i think timing is important,how many calories you eat and when is very crucial.do not go on caloric defecit,you will lose (not maintain)muscle and if you lose muscle your metabolism will slow down as well.(the bigger muscles you have, the more calories you'll burn)
just my 1.5 cents!

 

[megad]

Most people here seem to all be saying that sprinting is the best way to lose fat and gain muscle. You might wanna try that. Do a search on "sprinting" and see what you find.

Do sprints seperate from leg day when your legs have healed

 

[Zander1983]

Do some research into carb timing and quality. It is one of the most crucial aspects of diet and fat loss while maintaining muscle and the standard of your training, in my opinion.

 

[kalibur]

ok tomorrow is my cardio only day, but would it hurt to add a simple forearm routine to it also? This is what I had in mind,

Wrist curls 3x12
Reverse wrist curls 3x12
Wrist curls 2x10

 

[needsize]

you cant lose fat and build muscle at the same time, one requires a calorie deficit, the other a surplus. Even on huge amounts of steroids this cant be done

 

[kalibur]

I'm just trying to keep the muscle i have while dropping body fat. i think my muscles are big enough for my upcoming vacation, i just want to look ripped. what i'm afraid of is loosing muscle in the process. oh and thanks for the advice bignate73 i started taking bcaa's yesterday