my program for cutting away the last 2-3 pounds of fat
hey everyone,
im gonna outline the stuff i am doing to cut away the last few stubborn pounds of fat. youll notice that i do cardio right after weight training. this is because i dont have time to do cardio in the morning and then lift in the evening, so i get it all done one shot in the morning.
please let me know where i can improve, thanks :)
7 day cycle:
day 1: Shoulders
-4x sets lateral raises
-4x sets front raises (dumbell)
Interval training (running, 1 lap warmup, 6 laps of intervals, 1-2 laps of cooldown, each lap is 450m)
day 2: Biceps/forearms
-4x sets barbell push (this is an exercise that i read bruce lee did. at first i used it to develop strength, but it ended up giving me gigantic biceps/forearms. supersetted with barbell curls (35 lbs + bar)
-2x sets barbell push (overhand grip)
Interval training (jumping rope, won’t get too specific, but it’s similar in structure to the interval training on previous day)
day 3: Chest/triceps (1)
-4x sets dips
-4x sets diamond pushups
Interval training (running)
Day 4: Quads/abs
-4x sets hack squats ( i think that’s what they’re called.. the ones where the barbell is held behind your back. Whatever they are, i have trouble walking for a few days after i do them lol)
-4x sets crunches OR 4x sets ?? crunches (the ones that Rain does in one of the videos of him training for Ninja Assassin), depending on my mood haha
Jumping rope (steady state, because i don’t wanna overwork the legs, or my body in general from the previous day)
-4x sets leg raises
Day 5: Back/abs
-4x pull-ups (overhand grip)
-4x barbell rows (underhand/overhand grip, alternate it randomly)
-2x sets of midair tucks (sry i just made up that name, again you see Rain doing them in a vid), basically I rotate 90 degrees from the position i would be in to do normal pull-ups, so that i can grab a monkey bar in each hand. I hang from them and tuck my legs in.
No cardio on this day
*Note: the previous day (4) is intended mainly for the quads; if I slack on the ab portion of the workout, then ill do the ab work on the monkey bars the next day. Otherwise i may omit it from day 5.)
Day 6: Chest/triceps (2)
-4x sets decline pushups
-4x sets pushups
Relatively low intensity, steady state cardio on this day (my legs are still recovering from the hack squats, so sprints are a bad idea), maybe 15 minutes.
Day 7: Interval training (running or jumping rope, depends on how i feel physically/mentally)
I’m 6 feet tall, 156 lbs. I kno w it seems thin, but i think my shoulder/back development makes me look bigger, cause i look like 170 lbs at least. I would describe my physique as a thinner version of wolverine in x-men origins.
All workouts are done as soon as i wake up; this changes depending on my schedule. I usually shift my entire day forward/backward as necessary (ie. wake up at 8am, go to bed at midnight, or wake up at 11am, go to bed at 2-3 am)
I just recently started getting strict about my food. I limit the quantity of fruits, but i eat a lot of different fruits. Vegetables with salt and pepper (microwaved) are used at night often, with lean protein (no carbs within the last 4-5 hours of sleeping). Before the cut-off time, however, i get carbs from whole wheat toast (with butter... mmm.. ive actually noticed that it doesn’t get in the way of my cutting phase, especially after all the hard interval training), pasta, white or brown rice, cereals (bran flakes, rice krispies). Carb servings are never whopping amounts, except on high calorie days (once a week).
For protein, I use 100% whey isolate, mixed with the following:
Egg whites
Raw egg
Olive oil
Yogurt
Milk
Water
I put a good amount of egg white (maybe 12 tablespoons), 1 raw egg, and very little of each of the rest (enough to make one large glass).
Other sources of protein are chicken, fish, tuna, cottage cheese.
OK I’m finally done... sorry for the long post guys, Im just pumped about this and wanted to share it, ive already lost a couple pounds of fat using this program, i think a couple more and ill be where i want.
Tell me what you think
Thanks
dV
