I will be following Dr. John's Berardi's method for achieving my goal as outlined in http://www.t-nation.com/readTopic.do?id=460250 starting Thursday.
Monday
Upper Body Workout (1.25 hour)-14 to 16 total sets (focus on pulling movements)
Anaerobic Training (30min)
Tuesday
Lower Body Workout (1.25 hour) — 14 to 16 total sets (focus on quad dominant)
Aerobic Training (30min)
Wednesday — Off
Thursday
Upper Body Workout (1.25 hour) — 14 to 16 total sets (focus on pushing movements)
Anaerobic Training (30min)
Friday
Lower Body Workout (1.25 hour)-14 to 16 total sets (focus on hip dominant)
Aerobic Training (30 min)
Saturday
Anaerobic Training (30 min)
Sunday — Off
In regards to my diet, I am consuming about the right amount of calories (~2500/day) taken from his formula where:
RMR=1790, Maintenance Intake = 3088 cal/day, Fat loss Intake = 2625 cal/day
following no particular time schedule or meal plan in particular, aiming to stick to the required amount of calories, and as close to the recommended ratio of macronutrients as possible.
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