Cutting macros for short Endomorph
heathcash1252
Posts: 57 Member
Recently I’ve started a cut and I started out at 20.6% BF and I’ve gotten down to 16.3% in roughly 3 weeks. I believe what I’m doing is working for me, but I’m curious to see what all macros and how many calories others are using and Intaking or if anyone has advice/suggestions. If anyone out there is a fitness guru and would like to help out or give advice I’ll leave my stats here.
Age: 25
Height: 5’5
Weight: 158
Work activity: Lightly active
Age: 25
Height: 5’5
Weight: 158
Work activity: Lightly active
1
Replies
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your calories goals should be based on your height/weight/activity level and goals and not some arbitrary BS body type.14
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Body types aren't really a thing. Get enough protein, .8 grams per lb of body weight is a decent ballpark. Progressive resistance training. Time and patience.
How are you measuring your body fat. It's highly unlikely you've dropped 4% body fat in 3 weeks. I'm guessing your method of measurement is not accurate.14 -
I go have a scan done at nutrition shop in my area and that’s what it says. I mean it’s probably not to a T.Body types aren't really a thing. Get enough protein, .8 grams per lb of body weight is a decent ballpark. Progressive resistance training. Time and patience.
How are you measuring your body fat. It's highly unlikely you've dropped 4% body fat in 3 weeks. I'm guessing your method of measurement is not accurate.0 -
I'd be interested to know what your macros are. I have a similar body type to you.
Also, what was your starting weight on the cut? I'm guessing 158 is your current weight.0 -
heathcash1252 wrote: »
I go have a scan done at nutrition shop in my area and that’s what it says. I mean it’s probably not to a T.Body types aren't really a thing. Get enough protein, .8 grams per lb of body weight is a decent ballpark. Progressive resistance training. Time and patience.
How are you measuring your body fat. It's highly unlikely you've dropped 4% body fat in 3 weeks. I'm guessing your method of measurement is not accurate.
To get an accurate scan you would need to visit a medical lab either in a place like a university or hospital. A retail shop is not a place to get one done.10 -
heathcash1252 wrote: »
I go have a scan done at nutrition shop in my area and that’s what it says. I mean it’s probably not to a T.Body types aren't really a thing. Get enough protein, .8 grams per lb of body weight is a decent ballpark. Progressive resistance training. Time and patience.
How are you measuring your body fat. It's highly unlikely you've dropped 4% body fat in 3 weeks. I'm guessing your method of measurement is not accurate.
What method are they using? If they are using bioelectrical impedance analysis, which is what most "fancy scales" use, then that method is very unreliable and heavily influenced by things like hydration levels. While you may have made some progress, 4% in 3 weeks would be very unlikely.7 -
Body types aren't really a thing. Get enough protein, .8 grams per lb of body weight is a decent ballpark. Progressive resistance training. Time and patience.
QFT. Calories determine weight loss. Macro distribution can help you stick to your calorie goal, but different macros are filling for different people. So just log accurately, monitor your appetite, and you'll start to learn which foods/macros work for you and which end up being a waste of calories.
Good luck!5 -
mtamashiro wrote: »I'd be interested to know what your macros are. I have a similar body type to you.
Also, what was your starting weight on the cut? I'm guessing 158 is your current weight.
I started trying to lose some body fat at 169lbs but I wasn’t taking it very seriously, still eating relatively bad but I got down to 166lbs and decided I was gonna get serious about it. My macros are around 150g of protein, 100g of carbs, and 70g of fat. It’s worked pretty well for me so far. Definitely seeing my abs coming through and big improvement is vascularity. And when I said 158 I was being generous, because that was at the end of my day the last time I weighed. When I wake up I’m typically around 156.x to 157.x1 -
heathcash1252 wrote: »Recently I’ve started a cut and I started out at 20.6% BF and I’ve gotten down to 16.3% in roughly 3 weeks. I believe what I’m doing is working for me, but I’m curious to see what all macros and how many calories others are using and Intaking or if anyone has advice/suggestions. If anyone out there is a fitness guru and would like to help out or give advice I’ll leave my stats here.
Age: 25
Height: 5’5
Weight: 158
Work activity: Lightly active
When I was cutting my macros were 45% protein, 30% fat, 25% carb for most of it. That's higher protein than necessary perhaps but it served it's purpose. I am 5ft8 and I went down to 139 lbs and about 9% fat (according to the scale, which is not totally accurate I know)1 -
giancarlov1191 wrote: »heathcash1252 wrote: »Recently I’ve started a cut and I started out at 20.6% BF and I’ve gotten down to 16.3% in roughly 3 weeks. I believe what I’m doing is working for me, but I’m curious to see what all macros and how many calories others are using and Intaking or if anyone has advice/suggestions. If anyone out there is a fitness guru and would like to help out or give advice I’ll leave my stats here.
Age: 25
Height: 5’5
Weight: 158
Work activity: Lightly active
When I was cutting my macros were 45% protein, 30% fat, 25% carb for most of it. That's higher protein than necessary perhaps but it served it's purpose. I am 5ft8 and I went down to 139 lbs and about 9% fat (according to the scale, which is not totally accurate I know)
That’s good bother, keep it up. Hopefully I’ll be able to see results like you had.0 -
heathcash1252 wrote: »
I go have a scan done at nutrition shop in my area and that’s what it says. I mean it’s probably not to a T.Body types aren't really a thing. Get enough protein, .8 grams per lb of body weight is a decent ballpark. Progressive resistance training. Time and patience.
How are you measuring your body fat. It's highly unlikely you've dropped 4% body fat in 3 weeks. I'm guessing your method of measurement is not accurate.
What method are they using? If they are using bioelectrical impedance analysis, which is what most "fancy scales" use, then that method is very unreliable and heavily influenced by things like hydration levels. While you may have made some progress, 4% in 3 weeks would be very unlikely.
Yes it is a scale like that. I try to control the variable as much as I can. For instance I go on the same day and it’s the same time as well. I get that it depends on a lot of things but my routine is pretty solid and doesn’t vary much as far as my eating and hydration goes. Now I know it’s not “accurate” but that’s what I have to to by and have been going by.0 -
heathcash1252 wrote: »mtamashiro wrote: »I'd be interested to know what your macros are. I have a similar body type to you.
Also, what was your starting weight on the cut? I'm guessing 158 is your current weight.
I started trying to lose some body fat at 169lbs but I wasn’t taking it very seriously, still eating relatively bad but I got down to 166lbs and decided I was gonna get serious about it. My macros are around 150g of protein, 100g of carbs, and 70g of fat. It’s worked pretty well for me so far. Definitely seeing my abs coming through and big improvement is vascularity. And when I said 158 I was being generous, because that was at the end of my day the last time I weighed. When I wake up I’m typically around 156.x to 157.x
That's around where mine are. 170p120c60f. I'm coming off an injury and around 10lbs of weight gain so I'm gonna go for a 2-3 month cut with those macros and see where I end up.0 -
mtamashiro wrote: »heathcash1252 wrote: »mtamashiro wrote: »I'd be interested to know what your macros are. I have a similar body type to you.
Also, what was your starting weight on the cut? I'm guessing 158 is your current weight.
I started trying to lose some body fat at 169lbs but I wasn’t taking it very seriously, still eating relatively bad but I got down to 166lbs and decided I was gonna get serious about it. My macros are around 150g of protein, 100g of carbs, and 70g of fat. It’s worked pretty well for me so far. Definitely seeing my abs coming through and big improvement is vascularity. And when I said 158 I was being generous, because that was at the end of my day the last time I weighed. When I wake up I’m typically around 156.x to 157.x
That's around where mine are. 170p120c60f. I'm coming off an injury and around 10lbs of weight gain so I'm gonna go for a 2-3 month cut with those macros and see where I end up.
I’d say you’d have pretty good results. Just be consistent with your efforts. Good luck man and let me know how it goes for you.0 -
heathcash1252 wrote: »giancarlov1191 wrote: »heathcash1252 wrote: »Recently I’ve started a cut and I started out at 20.6% BF and I’ve gotten down to 16.3% in roughly 3 weeks. I believe what I’m doing is working for me, but I’m curious to see what all macros and how many calories others are using and Intaking or if anyone has advice/suggestions. If anyone out there is a fitness guru and would like to help out or give advice I’ll leave my stats here.
Age: 25
Height: 5’5
Weight: 158
Work activity: Lightly active
When I was cutting my macros were 45% protein, 30% fat, 25% carb for most of it. That's higher protein than necessary perhaps but it served it's purpose. I am 5ft8 and I went down to 139 lbs and about 9% fat (according to the scale, which is not totally accurate I know)
That’s good bother, keep it up. Hopefully I’ll be able to see results like you had.
I should have mentioned, this was on 1800 calories a day. The deficit along with working out is what did the vast majority of the job in my opinion. How many calories are you eating a day now?0 -
heathcash1252 wrote: »heathcash1252 wrote: »
I go have a scan done at nutrition shop in my area and that’s what it says. I mean it’s probably not to a T.Body types aren't really a thing. Get enough protein, .8 grams per lb of body weight is a decent ballpark. Progressive resistance training. Time and patience.
How are you measuring your body fat. It's highly unlikely you've dropped 4% body fat in 3 weeks. I'm guessing your method of measurement is not accurate.
What method are they using? If they are using bioelectrical impedance analysis, which is what most "fancy scales" use, then that method is very unreliable and heavily influenced by things like hydration levels. While you may have made some progress, 4% in 3 weeks would be very unlikely.
Yes it is a scale like that. I try to control the variable as much as I can. For instance I go on the same day and it’s the same time as well. I get that it depends on a lot of things but my routine is pretty solid and doesn’t vary much as far as my eating and hydration goes. Now I know it’s not “accurate” but that’s what I have to to by and have been going by.
Yeah, those things aren't accurate at all. They can possibly give you a trend if you use it under the same conditions but I wouldn't take those results too seriously. Did it have handles also? Do you know the make? Tanita? Most of these can give you a general ballpark but could be 10% or more off.
You're making nice progress. I wouldn't get too hung up on BF%. If you want a reasonable estimate, post pics here, 2 front, flexed and unflexed and 2 side flexed and unflexed. There are some folks here pretty good at giving visual estimates and that will be as accurate, probably more so, than the BI scale.4 -
giancarlov1191 wrote: »heathcash1252 wrote: »giancarlov1191 wrote: »heathcash1252 wrote: »Recently I’ve started a cut and I started out at 20.6% BF and I’ve gotten down to 16.3% in roughly 3 weeks. I believe what I’m doing is working for me, but I’m curious to see what all macros and how many calories others are using and Intaking or if anyone has advice/suggestions. If anyone out there is a fitness guru and would like to help out or give advice I’ll leave my stats here.
Age: 25
Height: 5’5
Weight: 158
Work activity: Lightly active
When I was cutting my macros were 45% protein, 30% fat, 25% carb for most of it. That's higher protein than necessary perhaps but it served it's purpose. I am 5ft8 and I went down to 139 lbs and about 9% fat (according to the scale, which is not totally accurate I know)
That’s good bother, keep it up. Hopefully I’ll be able to see results like you had.
I should have mentioned, this was on 1800 calories a day. The deficit along with working out is what did the vast majority of the job in my opinion. How many calories are you eating a day now?
Around 1,6280 -
heathcash1252 wrote: »heathcash1252 wrote: »
I go have a scan done at nutrition shop in my area and that’s what it says. I mean it’s probably not to a T.Body types aren't really a thing. Get enough protein, .8 grams per lb of body weight is a decent ballpark. Progressive resistance training. Time and patience.
How are you measuring your body fat. It's highly unlikely you've dropped 4% body fat in 3 weeks. I'm guessing your method of measurement is not accurate.
What method are they using? If they are using bioelectrical impedance analysis, which is what most "fancy scales" use, then that method is very unreliable and heavily influenced by things like hydration levels. While you may have made some progress, 4% in 3 weeks would be very unlikely.
Yes it is a scale like that. I try to control the variable as much as I can. For instance I go on the same day and it’s the same time as well. I get that it depends on a lot of things but my routine is pretty solid and doesn’t vary much as far as my eating and hydration goes. Now I know it’s not “accurate” but that’s what I have to to by and have been going by.
Yeah, those things aren't accurate at all. They can possibly give you a trend if you use it under the same conditions but I wouldn't take those results too seriously. Did it have handles also? Do you know the make? Tanita? Most of these can give you a general ballpark but could be 10% or more off.
You're making nice progress. I wouldn't get too hung up on BF%. If you want a reasonable estimate, post pics here, 2 front, flexed and unflexed and 2 side flexed and unflexed. There are some folks here pretty good at giving visual estimates and that will be as accurate, probably more so, than the BI scale.
Yeah it had handle and you have to hold your arms out while holding onto them. I’m sure there are some pretty good eyes on here but relying on someone eyeballing me would be worse in my opinion than the scale. I’m going to keep going there and In some weeks I may post some pictures along with a a picture of the printout I get and see what everyone thinks.0 -
I am 5'6", 156 now, my profile pic was me at the end of my last cut at 142 lbs, 10ish% BF%. I cut based on 45% carbs, 30% and 25% protein at about 2000 cals/day (1750+exercise cals), so 120-130 grams protein which was slightly more than 0.8 grams per lb of goal weight.2
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It seems like you have been making good progress. So i wouldn't change that. More importantly, what is your lifting program?
For me, I am cutting at less than 50g carbs, 150-175 protein and the rest fats. I follow PHAT, which is my winter program. Started a few weeks ago at 180 and now at 174.1 (thank you glycogen depletion)1 -
For my purposes, carbs and fat are generally interchangeable. But I lean towards carbs for energized workouts. I also eat more protein then neccesarily, but it's the most satiating for me.
Generally 35% carb 25% fat and 40% protein.
I'm 5'8 155lbs. Started at 197lbs 5 months ago.1 -
heathcash1252 wrote: »giancarlov1191 wrote: »heathcash1252 wrote: »giancarlov1191 wrote: »heathcash1252 wrote: »Recently I’ve started a cut and I started out at 20.6% BF and I’ve gotten down to 16.3% in roughly 3 weeks. I believe what I’m doing is working for me, but I’m curious to see what all macros and how many calories others are using and Intaking or if anyone has advice/suggestions. If anyone out there is a fitness guru and would like to help out or give advice I’ll leave my stats here.
Age: 25
Height: 5’5
Weight: 158
Work activity: Lightly active
When I was cutting my macros were 45% protein, 30% fat, 25% carb for most of it. That's higher protein than necessary perhaps but it served it's purpose. I am 5ft8 and I went down to 139 lbs and about 9% fat (according to the scale, which is not totally accurate I know)
That’s good bother, keep it up. Hopefully I’ll be able to see results like you had.
I should have mentioned, this was on 1800 calories a day. The deficit along with working out is what did the vast majority of the job in my opinion. How many calories are you eating a day now?
Around 1,628
How are you doing with hunger? I was losing it with 1800 lol0 -
It seems like you have been making good progress. So i wouldn't change that. More importantly, what is your lifting program?
For me, I am cutting at less than 50g carbs, 150-175 protein and the rest fats. I follow PHAT, which is my winter program. Started a few weeks ago at 180 and now at 174.1 (thank you glycogen depletion)
I don’t follow a “program” per day but my lifting schedule is normally like this.
Monday- Chest & Triceps
Tuesday- Back & Triceps
Wednesday- Legs & Abs+Cardio if I feel good.
Thursday- Shoulders & Traps
Friday- repeat on something that I feel needs more work, normal triceps or biceps.
Saturday & Sunday- normally cardio one of the days and rest the other.0 -
heathcash1252 wrote: »mtamashiro wrote: »I'd be interested to know what your macros are. I have a similar body type to you.
Also, what was your starting weight on the cut? I'm guessing 158 is your current weight.
I started trying to lose some body fat at 169lbs but I wasn’t taking it very seriously, still eating relatively bad but I got down to 166lbs and decided I was gonna get serious about it. My macros are around 150g of protein, 100g of carbs, and 70g of fat. It’s worked pretty well for me so far. Definitely seeing my abs coming through and big improvement is vascularity. And when I said 158 I was being generous, because that was at the end of my day the last time I weighed. When I wake up I’m typically around 156.x to 157.x
Admittedly, I'm a bad math-er, but if you were 169 pounds (appx) 3 weeks ago at 20.6% body fat, and are 157 (appx) now at 16.3% bodyfat, the implication would be that you've lost 12 pounds (4 pounds a week!), of which about 9 pounds were fat, and almost 3 pounds were lean body mass. (Calculations at bottom of this post.)
If it were me, that would be a thing I would not want to be true, so maybe it's good that BIA devices aren't very accurate. I grant that IMU it's not unusual to lose about 1/4 of one's weight as lean mass, and that lean mass isn't just muscle but includes things like blood volume (need less for a smaller body) . . . but I still think it might be worth thinking about slowing that bus down, and/or ignoring that BIA device, or both.
169 lbs - (169 x 0.206) = about 134 lbs LBM
157 lbs - (157 x 0.163) = about 131.4 lbs LBM
Best wishes!6 -
giancarlov1191 wrote: »heathcash1252 wrote: »giancarlov1191 wrote: »heathcash1252 wrote: »giancarlov1191 wrote: »heathcash1252 wrote: »Recently I’ve started a cut and I started out at 20.6% BF and I’ve gotten down to 16.3% in roughly 3 weeks. I believe what I’m doing is working for me, but I’m curious to see what all macros and how many calories others are using and Intaking or if anyone has advice/suggestions. If anyone out there is a fitness guru and would like to help out or give advice I’ll leave my stats here.
Age: 25
Height: 5’5
Weight: 158
Work activity: Lightly active
When I was cutting my macros were 45% protein, 30% fat, 25% carb for most of it. That's higher protein than necessary perhaps but it served it's purpose. I am 5ft8 and I went down to 139 lbs and about 9% fat (according to the scale, which is not totally accurate I know)
That’s good bother, keep it up. Hopefully I’ll be able to see results like you had.
I should have mentioned, this was on 1800 calories a day. The deficit along with working out is what did the vast majority of the job in my opinion. How many calories are you eating a day now?
Around 1,628
How are you doing with hunger? I was losing it with 1800 lol
Well, I’m “hungry” but I’m not starving. I usually drink a coffee and that’s it besides water on the days that I fast. When it comes time to eat, I really enjoy it lol.0 -
heathcash1252 wrote: »mtamashiro wrote: »I'd be interested to know what your macros are. I have a similar body type to you.
Also, what was your starting weight on the cut? I'm guessing 158 is your current weight.
I started trying to lose some body fat at 169lbs but I wasn’t taking it very seriously, still eating relatively bad but I got down to 166lbs and decided I was gonna get serious about it. My macros are around 150g of protein, 100g of carbs, and 70g of fat. It’s worked pretty well for me so far. Definitely seeing my abs coming through and big improvement is vascularity. And when I said 158 I was being generous, because that was at the end of my day the last time I weighed. When I wake up I’m typically around 156.x to 157.x
Admittedly, I'm a bad math-er, but if you were 169 pounds (appx) 3 weeks ago at 20.6% body fat, and are 157 (appx) now at 16.3% bodyfat, the implication would be that you've lost 12 pounds (4 pounds a week!), of which about 9 pounds were fat, and almost 3 pounds were lean body mass. (Calculations at bottom of this post.)
If it were me, that would be a thing I would not want to be true, so maybe it's good that BIA devices aren't very accurate. I grant that IMU it's not unusual to lose about 1/4 of one's weight as lean mass, and that lean mass isn't just muscle but includes things like blood volume (need less for a smaller body) . . . but I still think it might be worth thinking about slowing that bus down, and/or ignoring that BIA device, or both.
169 lbs - (169 x 0.206) = about 134 lbs LBM
157 lbs - (157 x 0.163) = about 131.4 lbs LBM
Best wishes!
It says my LBM as of now is 134. That scale Is all I have to go by as of now so I’m going to stick with it lol. And I’m sure when I started the cut a lot of my weight loss and included some water.0 -
heathcash1252 wrote: »It seems like you have been making good progress. So i wouldn't change that. More importantly, what is your lifting program?
For me, I am cutting at less than 50g carbs, 150-175 protein and the rest fats. I follow PHAT, which is my winter program. Started a few weeks ago at 180 and now at 174.1 (thank you glycogen depletion)
I don’t follow a “program” per day but my lifting schedule is normally like this.
Monday- Chest & Triceps
Tuesday- Back & Triceps
Wednesday- Legs & Abs+Cardio if I feel good.
Thursday- Shoulders & Traps
Friday- repeat on something that I feel needs more work, normal triceps or biceps.
Saturday & Sunday- normally cardio one of the days and rest the other.
How long have you been lifting? This doesn't look like the most effective/efficient program.
Bro splits are better on gear and/or in a caloric surplus. here is a list of tried tested and true programs that you may want to consider: https://community.myfitnesspal.com/en/discussion/10332083/which-lifting-program-is-the-best-for-you/p1
I usually run a push/pull full-body program 4 days/week so everything gets hit twice. split might be okay, but would be better 6 days/week, and throw shoulders with chest or legs so you hit everything more often.6 -
heathcash1252 wrote: »It seems like you have been making good progress. So i wouldn't change that. More importantly, what is your lifting program?
For me, I am cutting at less than 50g carbs, 150-175 protein and the rest fats. I follow PHAT, which is my winter program. Started a few weeks ago at 180 and now at 174.1 (thank you glycogen depletion)
I don’t follow a “program” per day but my lifting schedule is normally like this.
Monday- Chest & Triceps
Tuesday- Back & Triceps
Wednesday- Legs & Abs+Cardio if I feel good.
Thursday- Shoulders & Traps
Friday- repeat on something that I feel needs more work, normal triceps or biceps.
Saturday & Sunday- normally cardio one of the days and rest the other.
Congrats on your progress. I'm only chiming in here to nitpick - something I kinda probably do too much of....
But...why do you work triceps on back to back days? It won't necessarily hurt you, but it's not optimal either in pure strength or in muscle growth. Building strength and muscle size requires the recovery/adaptation phase, not just the stress. You're not giving your triceps that time between Monday and Tuesday. It may not be a big deal because you give rest at other times during the week, but you may be missing out on gains (or maintenance if you are in a cut) you might otherwise get.2 -
Silentpadna wrote: »heathcash1252 wrote: »It seems like you have been making good progress. So i wouldn't change that. More importantly, what is your lifting program?
For me, I am cutting at less than 50g carbs, 150-175 protein and the rest fats. I follow PHAT, which is my winter program. Started a few weeks ago at 180 and now at 174.1 (thank you glycogen depletion)
I don’t follow a “program” per day but my lifting schedule is normally like this.
Monday- Chest & Triceps
Tuesday- Back & Triceps
Wednesday- Legs & Abs+Cardio if I feel good.
Thursday- Shoulders & Traps
Friday- repeat on something that I feel needs more work, normal triceps or biceps.
Saturday & Sunday- normally cardio one of the days and rest the other.
Congrats on your progress. I'm only chiming in here to nitpick - something I kinda probably do too much of....
But...why do you work triceps on back to back days? It won't necessarily hurt you, but it's not optimal either in pure strength or in muscle growth. Building strength and muscle size requires the recovery/adaptation phase, not just the stress. You're not giving your triceps that time between Monday and Tuesday. It may not be a big deal because you give rest at other times during the week, but you may be missing out on gains (or maintenance if you are in a cut) you might otherwise get.
I didn’t mean to put triceps in there twice! I meant chest and biceps on mondays. Lol0 -
heathcash1252 wrote: »Silentpadna wrote: »heathcash1252 wrote: »It seems like you have been making good progress. So i wouldn't change that. More importantly, what is your lifting program?
For me, I am cutting at less than 50g carbs, 150-175 protein and the rest fats. I follow PHAT, which is my winter program. Started a few weeks ago at 180 and now at 174.1 (thank you glycogen depletion)
I don’t follow a “program” per day but my lifting schedule is normally like this.
Monday- Chest & Triceps
Tuesday- Back & Triceps
Wednesday- Legs & Abs+Cardio if I feel good.
Thursday- Shoulders & Traps
Friday- repeat on something that I feel needs more work, normal triceps or biceps.
Saturday & Sunday- normally cardio one of the days and rest the other.
Congrats on your progress. I'm only chiming in here to nitpick - something I kinda probably do too much of....
But...why do you work triceps on back to back days? It won't necessarily hurt you, but it's not optimal either in pure strength or in muscle growth. Building strength and muscle size requires the recovery/adaptation phase, not just the stress. You're not giving your triceps that time between Monday and Tuesday. It may not be a big deal because you give rest at other times during the week, but you may be missing out on gains (or maintenance if you are in a cut) you might otherwise get.
I didn’t mean to put triceps in there twice! I meant chest and biceps on mondays. Lol
Biceps on chest day? Usually triceps are dkne on chest day as they are both pusing movements. Why biceps with chest and triceps with back?0 -
I agree with Erick on that one. Chest and triceps are both push-movements that can generally be done on the same day. Back and Biceps are often done together as a "pull" day.
My split is:
1) Chest and Triceps
2) Legs
3) Shoulders (and calves)
4) Back and Biceps0
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