Help me in my conquest for summer

[wizeass]

Hey yall
Well before I start I know the importance of diet and the such. Well I have quite a bit of fat on me and i am gonna start soon on a sculpting type of program i would like to make, so I can be ready for summer. If someone would like to help me make like a workout program or something please feel free. This is what I am gonna be doing for diet. For now i am gonna be having about 150 carbs and going a bit heavy on training then when springtime rolls around I am gonna gradually lower carbs and use higher reps. So if somebody could help with the workout part or critique this plan feel free.

 

[bignate73]

150 gms of carbs? and how much of the rest? its not the carb reduction that will get you dropping bodyfat, its CALORIE reduction. carbs are an easy way to drop cals, but so is fat, so is protein, so what are you doing for the rest?

as for a workout? are you looking for a cardio program? otherwise you should keep your training relatively the same. let the diet to the work, since you cant "spot cut" by doing specific exercises.

 

[110%]

whats ur current training, we can offer some suggestoins for improvement if we can see what you are currently doing.

 

[wizeass]

for protein its probably going to be around 175-200 grams of protein , and for fat when I start to lower carbs im going to bump up fat a bit for energy. and here is my training scheduleDay 1- back and traps
Day 2- chest abs and calves
Day 3- rest
Day 4- shoulders
Day 5- arms abs
Day 6- legs calves
Day 7- rest

Back= dead lifts, lat pull down, barbell rows, 1 arm dumbbell rows

Traps= shrugs, cable shrugs

Chest= bench press, incline dumbbell press, incline dumbbell flys

Shoulders= dumbbell front raise, shoulder press, upright row, dumbbell rear lateral raise

Calves= standing calf raise, seated calf raise,

Biceps= barbell curl, alternating dumbbell curl, cable curls

Triceps= pushdowns, one exercise I don’t know what its called, lying triceps extension

Forearms= wrist curls, reverse wrist curls

Abs= crunches, sit ups, leg raises, half leg raises

Legs= squats, leg curls, stiff legged deadlift,

3 sets each exercise, 6-8 reps per set

 

[Razarsharp]

To drop bodyfat - 45 minutes of cardio first thing in the morning 4 days/week. After you can do this with more and more ease, add another day. Again, when it becomes easier, jump up to 60 minutes 5 days a week.

This will shred you and jack up your metabolism. I would eat around 1750 calories a day if you weigh around 220, 1500 around 200, and so on and so forth. You can maintain muscle at this pace by keeping protein at about 45% of your daily calories and carbs around 35-40%. But make sure you have 1-2 complete rest days per week and guage your bodyfat for effectiveness once every 3-4 weeks.

Good luck

 

[BigRed54]

You didn't say what day you're doing back? Don't lower the weight and do more reps when lifting to cut. Just diet and run to cut. When I'm not cutting i usually workout for 50min to an hour. Then when I diet i cut the time back to 40min and stay heavy on everything. I can stay heavy for 40min but another 10 or 15 min long then i can tell the dieting is getting to my energy so i don't over do it. I do my cardio in the morning on an empty stomach and work out in the evenings and abs afterwards. And surprisingly i haven't lost ANY strength and I haven't hit the EQ & V yet. So when i get that then its easy sailing from there for me.

 

[Lord_Suston]

Problem with only 200grams of carbs and the same amount of protein you are looking at only 800 calories that mean just to get to 1800 you need to eat 100grams of fat at least. First of all you need to find out how much your current metabolism is and then slightly detract calories, such as maybe 200 less than you need a day after a week you will half droped about 2/3 of a pound in fat, I know it seems to little , but remember at the same time you will be gaining muscle and this will contribute to more fat loss. At a certain point you will need to boost your calories, you'll know you'll hit a strength plateau