- This topic has 5 voices and 5 replies.
-
Posts
-
I started CBL D/B, combined with 5×5 training, program December 2013. I went from 170lbs @ 14% BF to 190lbs @ 16% BF. My backloads were pretty dirty, in general, but I've still got 4-pack upper abs.I now aim to just cut BF to 10-12%, while retaining muscle mass and "practicing" a few lifts.I plan to use C-Nite along with a variation of Pavel Tstatsouline and Dan John's "Easy Strength" protocol.Planned Daily Macros: Protein=140-150g; Fat=140-150g; Carbs=>30g; Approx Daily Cals.=2000Training will consist of 1.)Deadlift: 1 single every 30secs for 5min, 10 total reps 2.)Incline BB Bench Press: 2x5 3.)BB Row off Incline Bench: 2x5 4.)High-rep BB Back Squat:1x35-50reps 5.)Farmers's Walk:2min. walk *Each lift will be "practiced" on Mon., Tues., Wed., Fri., & Sat. *Poundages for all lifts will start @ VERY easy weights and increase over the weeks. *I may switch these lifts for "same but different" lifts after 3-4 weeksI plan to stick with this eating and training program for 6-9 weeks, depending on ratio of strength to BF results. Then, I will begin another lean-bulk using CBL combined with perhaps Bulldozer 1.0 or 2.0 training.Note: I don't include any type of cardio in my programs at any time. I'm a brick/block mason. Working 8-12 hrs/day and performing cardio doesn't bode well for me.Advice and/or personal opinions on this regimen are welcomed. ; }
My personal opinion is the squat reps are too high…thats the amount you would want to do if you were doing a light recovery day or rehabbing an injury. I think 2×5 on the incline bench and row is too little. My suggestion would be 4-5 sets of 8-12 on squats and 4 sets of 6-8 on the bench and row. You can progress the weights the same way you were planning.Macros might be undershot a little. Muscle is the most metabolically expensive tissue in the body. If you under eat the body will get rid of that tissue first vs. fat. You may want to start with protein more towards the 180-190g and adjust downward.
I started CBL D/B, combined with 5x5 training, program December 2013. I went from 170lbs @ 14% BF to 190lbs @ 16% BF. My backloads were pretty dirty, in general, but I've still got 4-pack upper abs.I now aim to just cut BF to 10-12%, while retaining muscle mass and "practicing" a few lifts.I plan to use C-Nite along with a variation of Pavel Tstatsouline and Dan John's "Easy Strength" protocol.Planned Daily Macros: Protein=140-150g; Fat=140-150g; Carbs=>30g; Approx Daily Cals.=2000Training will consist of 1.)Deadlift: 1 single every 30secs for 5min, 10 total reps 2.)Incline BB Bench Press: 2x5 3.)BB Row off Incline Bench: 2x5 4.)High-rep BB Back Squat:1x35-50reps 5.)Farmers's Walk:2min. walk *Each lift will be "practiced" on Mon., Tues., Wed., Fri., & Sat. *Poundages for all lifts will start @ VERY easy weights and increase over the weeks. *I may switch these lifts for "same but different" lifts after 3-4 weeksI plan to stick with this eating and training program for 6-9 weeks, depending on ratio of strength to BF results. Then, I will begin another lean-bulk using CBL combined with perhaps Bulldozer 1.0 or 2.0 training.Note: I don't include any type of cardio in my programs at any time. I'm a brick/block mason. Working 8-12 hrs/day and performing cardio doesn't bode well for me.Advice and/or personal opinions on this regimen are welcomed. ; }
Everything looks good except for those back squats. Just do 4 sets of 10 with a 1 minute of rest. That will be much more effective.
My personal opinion is the squat reps are too high...thats the amount you would want to do if you were doing a light recovery day or rehabbing an injury. I think 2x5 on the incline bench and row is too little. My suggestion would be 4-5 sets of 8-12 on squats and 4 sets of 6-8 on the bench and row. You can progress the weights the same way you were planning.Macros might be undershot a little. Muscle is the most metabolically expensive tissue in the body. If you under eat the body will get rid of that tissue first vs. fat. You may want to start with protein more towards the 180-190g and adjust downward.
He said his goal would be just to maintain muscle. So the amount of volume is pretty appropriate, especially since these workouts are going to be done 5 times per week.Also the macros seem appropriate to me. 2000 calories is over 10 calories per gram for him.
My personal opinion is the squat reps are too high...thats the amount you would want to do if you were doing a light recovery day or rehabbing an injury. I think 2x5 on the incline bench and row is too little. My suggestion would be 4-5 sets of 8-12 on squats and 4 sets of 6-8 on the bench and row. You can progress the weights the same way you were planning.Macros might be undershot a little. Muscle is the most metabolically expensive tissue in the body. If you under eat the body will get rid of that tissue first vs. fat. You may want to start with protein more towards the 180-190g and adjust downward.
He said his goal would be just to maintain muscle. So the amount of volume is pretty appropriate, especially since these workouts are going to be done 5 times per week.Also the macros seem appropriate to me. 2000 calories is over 10 calories per gram for him.
This.That amount of protein is plenty to maintain muscle.
Trying to cut down without killing yourself, I would do 15 calories per pound and put in the 500 calorie deficit to help with fat loss.That would put you in between 2300-2400 calories. 160 grams of protein30 grams or less of carbs 180 grams of fatJust a suggestion on what has worked very well with my client who have tried to cut weight (a.k.a. body fat) and maintain their muscle mass.
You must be logged in to reply to this topic.