I'de be using this for fatloss while trying to retain mass/strength


Monday
Snatch-Grip Jump Shrug 3x3-5
Barbell Squat 5x4-6
Push Press 3x6-8
Back Extension 2x10

Tuesday
Bench Press 4x4-6
Pullup (or Lat Pulldown) 4x8
Dumbbell Shoulder Press 2x12
Barbell Curls 3X10

Thursday
High Pull 3X3-5
Front Squat 3X6-8
Romanian Deadlift 4X6-8
Lunge 3X10

Friday
Dumbbell Row 4X6-8
Dumbbell Incline Bench Press 3X10
Lateral Raise 3X12
Lying Triceps Extension 3X10

***Each workout starts with an HIIT session before weights...probably 4-6 sprints with rest, then followed by plyometrics...I'll build up as I go along***

Wednesday, Saturday, and Sunday- completely off OR just play a sport of my choosing OR a little LISS with stretching

I like your exercise selection except I might throw dips in there instead of the lying tricep extensions. Also, I wouldn't recommend HIIT cardio directly before intense weight training.

Here's a diet to go along with the plan:

BREAKFAST CHOICES
OPTION1-
A sandwich on:
Whole grain bread or Whole wheat bagel
egg white omelet w/ vegetables & ham
Very thin spread of BBQ sauce

OPTION 2-
A yogurt ( blueberry) with low-fat granola added
A small bowl of fruit salad
And a slice of whole grain toast with a thin spread of peanut butter

OPTION 3-
Scrambled eggs w/ cheese
and a banana

LUNCH:

OPTION 1-
Turkey and Provolone wrap:
1 Garlic wrap
mustard
Alot of turkey and 2 slices of cheese

WITH
A small green salid w/ olive oil

AND

Dish of fruit


OPTION 2-
Grilled chicken sandwich:
Grilled chicken breast
BBQ sauce
On wheat bread bread
With
veggies

OPTION 3-
Tuna salad sandwich:
Tuna salad,
top with 2 slices of cheese
with
sliced tomatoes

OPTION 4-
Pasta- 3 cups with sauce With
A salad with a grilled chicken breast

AFTERNOON SNACK:
An 8 oz yogurt with granola

OR

A small bowl of cereal

OR

A Protein shake

DINNER
Meat of some kind:
Steak
Pork loin
Venison
Fish
Chicken
12 ounces ( three quarters of a pound) raw weight
Grilled
Broiled
Baked

With

2 cups of pasta or rice or potatoes- about one-third of the plate
and 2 cups of vegetables, rest of the plate- steamed, grilled

If having seconds, vegetables only!

EVENING SNACK:
One of the following:

Handfull of almonds
Can of tuna
small bowl of oats

I echo the above concern w/HIIT and especially before training, I just don't see how both are possible in one session. I'd also make some major dietary changes to support your goals. More on this later if I have time, I am slammed today with new client sign-ups and local training orientations.

~SC~

I echo the above concern w/HIIT and especially before training, I just don't see how both are possible in one session. I'd also make some major dietary changes to support your goals. More on this later if I have time, I am slammed today with new client sign-ups and local training orientations.

~SC~

With all those new years resolutions comming up..it sounds like it's gonna be one hell of a busy month for you, haha.

If you get a chance to look at this thread again, just wondering about your opinion on the training frequency/exercise selection.

By the way, Just so all of you guys know, I got this plan from a Men's health magazine (including the diet)...I'll post a link online if I can find it.

Out of genuine concern for your body, I'm asking if you still plan on performing HIIT directly before weight training.

I like your exercise selection except I might throw dips in there instead of the lying tricep extensions. Also, I wouldn't recommend HIIT cardio directly before intense weight training.

Well my HIIT sessions wouldn't be anything crazy...maybe 4-6, 30-60 second sprints followed by 60-90 second walks/jogs

Out of genuine concern for your body, I'm asking if you still plan on performing HIIT directly before weight training.

I appreciate your concern and I still plan on trying it, yes. I would simply rather go to the gym once a day instead of twice...so I'd like to keep both cardio and weights together.

Just thought I'de drop in to update.

Today was my first day trying this workout and it felt GREAT.

Total time = 1.5 hours
Started off with HIIT for 20 mins. 5 mins warmup. 5 mins cool down. 10 mins of actual intervals.

Then I contined with some plyometrics.

SUPERSET:
Clap pushups - 3x10
Bodyweight Squat jumps- 3x10

SUPERSET:
Front obstacle jumps- 3x20 (basically jumping from obstacle over obstacle)
Iso-ballistic Smith Machine Bench Press Throws- 3x failure

Finally I finished off with some weight training of pure compound iron!

High Pull 3X3-5
Front Squat 3X6-8
Romanian Deadlift 4X6-8
Lunge 3X10

By the time I got to lunges, I was dead. The lunges were absolutely brutal. I did them in a walking lunge fashion doing 10 steps w/ EACH leg. By the time I was done my ass was sore and my legs were shaking as I hobbled out of the gym.

I decided to ditch the nutrition plan I originally gave in this post. Within the next few days I'll be meeting with a nutrition counselor here on campus. So hopefully I can find a manageable nutritional regimen to follow.

I like your exercise selection except I might throw dips in there instead of the lying tricep extensions. Also, I wouldn't recommend HIIT cardio directly before intense weight training.

If you want to really hit the long head of the triceps, which participates in pulling the arm forwards in addition to elbow-extention, lying triceps extentions are very useful as a supplement to dips. I do both.

CD

How long do you plan to run this workout cycle?

I want to give it a good 2 months to see what kind of progress i make on it.

Just be wary of signs of overtraining. Make sure calories are high because methinks you could burn out quick on this plan.