Hi there.

I’m on a cutting diet but I want to increase the rate at witch im currently burning fat.

I am on a split program but im considering a full body workout.
My calorie intake is 2500kcal per day at this stage.
What do you guys think?

Stats:
Age 30
Weight : 91kg (200pound)
Body fat +- 20%
Length 1.87m (73.6in)

Meal plan.
Monday 2500kcal Workout: Full body
Tuesday 1900kcal Cardio
Wednesday 2500kcal Full body workout
Thursday 1900kcal Cardio
Friday 2500kcal Full body workout
Saturday 1900kcal sports (squash,cycling,running)
Sunday 2000 kcal noting.

HST Full Body MASS
Squat - 1x10
Stiff Leg Deads - 2x10
Incline Bench - 2x10
Dips - 1x10
Chins - 2x10 (W.N.)
Rows - 2x10 (W.N)
Shrugs - 1x10
Shoulder Press - 1x10
Lateral Raise - 1x10
Rear Delt - 1x10
DB Curls - 2x10
Tricep Ext. - 2x10
Calf Raise - 2x10
Crunches - 2x10

Cardio = 45-60 min crosstrainer HR 65-75%

Well thats the sample HST routine from the HST webpage.

I would use these (maybe change the sets/reps slightly)
Squat - 1x10
Stiff Leg Deads - 2x10
Calf Raise - 2x10
Incline Bench - 2x10
Dips - 1x10
Chins - 2x10 (W.N.)
Rows - 2x10 (W.N)

and maybe add one or two of these :
Shrugs - 1x10
Shoulder Press - 1x10
Lateral Raise - 1x10
Rear Delt - 1x10
DB Curls - 2x10
Tricep Ext. - 2x10

To every workout in the end (not all in every workout).

But its a personal choice.

Good luck.

Shahar.

If you want a fatloss type program take a look at meltdown training on t-nation. It will whip your butt. :D

http://www.t-nation.com/readTopic.do?id=459809

HST is great! You could certainly start with the sample... but just experiement a few days first, then create your own plan.

full body workouts are pretty brutal. Make sure to utilize dextrose in your PWO as that helps a great deal with soreness...atleast that's what I notice with myself.

Thanks guys.

I started this program on Monday, it is still to early to tell if it is working, but I didn’t think I would be stiff from those exercises but I am a bit.

The low carb days are a new thing to get used to but since it is just two days a week it is not hard to follow.

I did not include dextrose in my post workout meal since im on a cutting phase. My post workout meal is whey protein and raw rolled oats Shake.

I did not include dextrose in my post workout meal since im on a cutting phase. My post workout meal is whey protein and raw rolled oats Shake.

Why not? :confused: