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Spring/Summer Shred - Current routine

fitnessguy266fitnessguy266 Posts: 105Member Member Posts: 105Member Member
Noticed a lot or us are strapping down and committing to a spring/summer shred program, wanted to post mine with a compare/contrast to others currently working towards this goal:

Alternate Full Body Routine (Mon, Wed, Fri, Sun.) CALORIE/MACRO GOALS (1450 NON-TRAINING DAYS)

Goal: Time Under Tension Lifting Style Adaptation Starting Bodyfat %: 8.1-7.4)
Start: 1/29/2020 Goal Bodyfat %: 7.0
End: 3/27/2020


Monday Meal Strategy: Intermittent Fasting 18:6

1. Leg Press 5x6 1600 Calories, 115 Protein/100 Carbs/ 42 Fat
2. Cable Flyes 4x6
3. Dumbbell Lateral Raises 3x8
4. Seated Rows 4x6
5. Lat PullDown 2x10 (40 minutes, 50 second rest)



Wednesday

1. Hack Squats 4x6 1600 Calories, 120 Protein/ 110 Carbs/ 37 Fat
2. Incline Bench Press 4x6
3. Dumbbell Lateral Raises 3x10
4. T-Bar Rows 4x6
5. Lat PullDown 3x6 (45 minutes, 50 second rest)



Friday

1. Barbell Squats 5x5 1750 Calories, 150 Protein/ 120 Carbs/ 20 Fat
2. Weighted Dips 5x5
3. Seated Military Press 5x5
4. Pull Ups 4x12
5.Seated Rows 3x8 (50 minutes, 90 second rest)


Sunday (REPEAT MONDAY ROUTINE)


Standard Foods: Chicken Breasts, Zucchini, Squash, Orange Bell Peppers, 14. oz Ribeye, Whey Protein Isolate, Turkey Bacon Sandwiches, Cashews, Flavored Sparkling Water (0 cals).
Disconnect Foods (twice per week): Little Caesar's Pizza, Caramel Muffins, Reeses Take 5 bars, Red Wine, Strawberry Cheesecake

Replies

  • fitnessguy266fitnessguy266 Posts: 105Member Member Posts: 105Member Member
    Ummm, the copy and paste from my Word doc sucked....but you get the picture.
  • giancarlov1191giancarlov1191 Posts: 306Member, Premium Member Posts: 306Member, Premium Member
    How is it going so far?
  • fitnessguy266fitnessguy266 Posts: 105Member Member Posts: 105Member Member
    How is it going so far?

    Slow, but steady progress. My caloric goals are set to lose at a rate of 0.4 to 0.6 lbs per week, I'm looking forward to learning through trial if the diet strategy is accurate for me (will adjust when needed)......training routine is that of a minimalist approach, only doing whats absolutely necessary to maintain strength during cut...nothing more.

  • giancarlov1191giancarlov1191 Posts: 306Member, Premium Member Posts: 306Member, Premium Member
    Nice, let us know how you progress!
  • sardelsasardelsa Posts: 8,826Member Member Posts: 8,826Member Member
    Nice, good luck! Are you trying anything different this time or doing what works?
  • fitnessguy266fitnessguy266 Posts: 105Member Member Posts: 105Member Member
    Nice, let us know how you progress!

    Thanks! I will try to update weekly here results week over week.

  • fitnessguy266fitnessguy266 Posts: 105Member Member Posts: 105Member Member
    sardelsa wrote: »
    Nice, good luck! Are you trying anything different this time or doing what works?

    I appreciate it! Intensity practicing TUT is something i've had success with in the past, definitely will continue this approach rather bulking/cutting. The flexibility of food choices during "disconnect" periods through the week (twice per week) has changed a tad bit......I'm going to make pizza thing work for me for sure lol!

  • fitnessguy266fitnessguy266 Posts: 105Member Member Posts: 105Member Member
    Update:

    Weight loss of 1.6 pounds since starting January 27th, this is a bit faster than I would have liked considering contest date isn't until March 28th, will be upping caloric intake to 1700 on training days, 1500 non training days. I weigh myself consistently on Monday's at 8am, with no clothing.

    Training is showing promise, maintaining intensity and strength, even a 10 pound increase on incline bench. As of now, no adjustments need to be made here.
  • giancarlov1191giancarlov1191 Posts: 306Member, Premium Member Posts: 306Member, Premium Member
    Sounds good!
  • fitnessguy266fitnessguy266 Posts: 105Member Member Posts: 105Member Member
    Update:

    Lost what 2 days of weighing fluctuates between 0.3 and 0.5 pounds.....this is more ideal! My 100 per day calorie increase has come from wrapping my chicken breast into multigrain wraps daily vs. cutting it up and eating it with a fork (they get consumed faster as well lol). I feel a bit fuller and visibly more vascular since the carb increase as well.

    Training, thankfully, is still productive and have not dropped in weight in any lift....i do now sub out seated military press for smith machine shoulder press as precaution (more delicate the leaner you are, for some individuals). All in all, things are going well. 4 weeks left till showtime!
  • giancarlov1191giancarlov1191 Posts: 306Member, Premium Member Posts: 306Member, Premium Member
    Thanks for keeping us updated
  • watts6151watts6151 Posts: 562Member, Premium Member Posts: 562Member, Premium Member
    Update:

    Lost what 2 days of weighing fluctuates between 0.3 and 0.5 pounds.....this is more ideal! My 100 per day calorie increase has come from wrapping my chicken breast into multigrain wraps daily vs. cutting it up and eating it with a fork (they get consumed faster as well lol). I feel a bit fuller and visibly more vascular since the carb increase as well.

    Training, thankfully, is still productive and have not dropped in weight in any lift....i do now sub out seated military press for smith machine shoulder press as precaution (more delicate the leaner you are, for some individuals). All in all, things are going well. 4 weeks left till showtime!

    Sounds like you have everything dailed in and on point 👍
  • daniworksdaniworks Posts: 12Member Member Posts: 12Member Member
    Nice progress.
  • Tic78Tic78 Posts: 226Member Member Posts: 226Member Member
    What is your height/weight? Good work
  • fitnessguy266fitnessguy266 Posts: 105Member Member Posts: 105Member Member
    Tic78 wrote: »
    What is your height/weight? Good work

    Thank you!

    Height: 5"6 (Manlet lol)
    Weight: 140.1

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