alright guys I want to get as shreded as possible. I just came off a 1-test, 4-AD bulking cycle 2 weeks ago and now I want to cut up. Do you guys think it would be ok to pump iron twice a day only doing each body part once a week? I know alot of people do each body part twice or more a week when doing a split routine but I think that might overtrain me. any suggestions? I am on high protein diet to minimize muscle loss but am takeing low carbs at only 275 grams a day and a majority of them are slow releasing carbs. Im 5'10" and at 188 right now.
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split day routine for fat loss
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Thats what I wanted to know, I was hoping somebody could give me some Ideas on a good split day routine, I was thinking something like this:
sun.
am-back
pm- triceps
mon.
am- quads
pm-hamstrings
tues.
rest
wed.
am- chest
pm- biceps
thurs.
am- shoulders
pm-abs, calves
friday
rest
sat.
rest
or maybe I could hit each muscle group twice per week but I don't know how I would plan out my schedule for that.
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I think it's fine, I don't see any cardio listed. You may want to consider that when starting the routine.
I hope you have enough time and energy to do the program. Twice per day workouts can be a double egded sword, especially when dieting.
Make sure you get enough food, rest and sleep at night.
I tried 2xday back in school. Now that I am out there's no way I have enough time or recovery time.
Try it and see, good luck.
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Originally posted by Nekrawulf
I would incorporate hreavy cardio on your rest days considering your sedintary lifestyle i.e. because of school.
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I think cutting is all about diet, then weights, then cardio. Get your diet in line and everything else will fall into place. Personally, I think 2 x day might be really difficult while calorie deficent. I wouldn't want to do it.
Now, cardio in the am and weights in the pm is a different story. Those kind of 2 x days are necessary at the end of a cut to pull everything in nice and tight.
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for my diet i used the BMR calculation at the top of this forum and came up with light training days 2244 calories and heavy training days 2877 calories. I will try to get 6-7 meals in a day. On my rest days I will only eat 6 times, but on the days I train 2x a day I will eat 7. So per light day I am going to split up evenly 250 grams of protein, I think 200 grams of carbs and 49 grams of fatper day. On heavy days still 250 grams of protein, 275 grams of carbs and 86 grams of fat per day.
I think I will change my lifting schedule to this:
Mon.
AM-chest
PM-biceps
Tues.
AM-Quads/calves
PM-triceps
Wed.
Rest/cardio
Thur.
AM-Back/rear delts
PM-
Fri.
AM-shoulders(frontal and medial delt)
Pm-Abs/calves
Sat.
AM-none
PM-hamstrings/lowerback
Sun.
Rest/cardio
I will probably add some cardio in the PM after weight lifting.
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