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fudoc5

intense 3 week plan to shed and build (experiment)

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after a much needed recovery week and eating a lot of junk food, i am recharged and ready to start a very strict 3 week workout plan starting today.

Reasons:

1) ate way too much junk food during recovery week

2) 3weeks off uni

3) gf gone home for 3wks which gives me more time to focus on training/diet :pfft:

Goal : drop bf to below 12%+- and build up on upper body.

stats:

Age:21

Height: 191cm

Weight before recovery week(30/03/08): 89.5kg (bf ~ 12-13%)

Weight after recovery week (06/04/08): 91.5kg (bf ~ 14-15%)

Nutrition:oats,brown rice,pasta,muesli,tuna in olive oil,chicken breast,almonds

Supplements: ON 100% whey, superpump 250, AST multi's, reactiv tr2,reactiv l-carnitine fumerate

work out plan:

sun - cardio (am) abs and chest (pm)

mon - cardio(am) legs (pm)

tue - cardio (am) abs and shoulders (pm)

wed - Back (pm)

thu - cardio (am) abs and arms (pm)

fri - rest day

sat - light cardio (shaolin gung fu)(am) rest day

Please feel free to make comments/opinions/recommendations..etc as i do not consider myself to be any expert in this area. just trying to stick to the basics of training/nutrition.

will also need work on posing

will post an update later today after training

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What happens after 3 weeks?

same thing, but less intence and more flexible workouts due to uni comitments and work. add a few cheat meals

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r u trying to drop 5% bf in 3weeks?

more like 2-3%, i did my own skin fold tests so its not very accurate..i'm saying 5% so that i have something to really focus on which helps me train harder....its more of a mental thing for me really..sorry

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Its good that you have goals but you have to be realistic or you will just end up dissappointed, how much "upper body mass" do you really expect to gain in three weeks especially while attempting to drop 5%bf? Chose one goal and go for it.

500-700mg lean muscle mass increase per month is extremly impressive just to put things in to perspective

Great that you have commited yourself just make it a long term commitment not a short term one :wink:

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Its good that you have goals but you have to be realistic or you will just end up dissappointed, how much "upper body mass" do you really expect to gain in three weeks especially while attempting to drop 5%bf? Chose one goal and go for it.

500-700mg lean muscle mass increase per month is extremly impressive just to put things in to perspective

Great that you have commited yourself just make it a long term commitment not a short term one :wink:

thanks for the advice irongame, yea ive started training for a year now except that all this time i havnt been very strict diet and nutrition wise. so i just wanted to test/experiment myself for a strict 3wk period in see how far i can go in that time.(no cheat meals at all for 3wks)

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Day1-Sun

am: cardio(60min) - hiit on treadmill for 30min and jog for 30min

pm:abs + chest

bb bench: 12x2sets(90kgs),8x1(90),4x1(100)-no failure

bb decline: 8x2(100kg)failure,8x1(90kg),12x1(80kg)

bb incline: 12x2(80kg)(fail @ 8),6x2(70)

flat db flyes: 12x3(11kgs per db)

cable cross overs: 12x3(30 per cable,not sure if there kgs or not tho)

abs:

bridge plank on swiss ball: 80sec

side bridge planks balance on medicine ball: 60s per side

cable crunch: 15x3sets(48,not sure if kgs or not,just says 48)

crunches on swiss ball: 15x3

weighted cable crunch on swiss ball:15x2(18kgs),15x1(24)

leg raises : 15x3sets

nutrition(low carb day):

meal 1-tr2 and l-carnitine(pre cardio)

meal 2-3scp whey + 1 multi(post cardio)

meal 3-10eggs + 2yolks(half boiled)

meal 4-2.5 scp superpump250(post w/o)

meal 5-myzone followed by 3scp whey 15 min apart

meal 6-3cups pasta + tuna in olive oil + peas + multi

notes: nothing fantastic, feels good to be back in the gym tho

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You look quite lean for 91 kgs. Your calves, delts and bis look good. I reackon your back is your weak area. You are doing some good lifts. Nutrition wise, how much grams of protein are you taking? It doesnt look like you are taking in enough. Where is the meat?

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do u live in the middle of an orchard?

and dnt give up yr day job for shaving legs (LMAO), u missed quite abit on your calves :pfft:

good on ya for posting pics.

lookin good, will like to see the next set when it is time

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You look quite lean for 91 kgs. Your calves, delts and bis look good. I reackon your back is your weak area. You are doing some good lifts. Nutrition wise, how much grams of protein are you taking? It doesnt look like you are taking in enough. Where is the meat?

thanks,about 220-250gms protein on low carb days and 190gms on high carb days, yea i find my back to be the hardest to make gains especially lower back. meat..hmm..yeah..tuna seems to be the cheapest out there,chicken is too expensive right now...prob wait till ol mad butcher has a special...

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do u live in the middle of an orchard?

and dnt give up yr day job for shaving legs (LMAO), :pfft:

yeah pretty much, decreases wind resistance when lunging :pfft: :pfft: nah...hair just wont bloody grow on my legs

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Assuming those are today's photos, I think you're less than 15% BF. It's only a guesstimate of course, but I'd have put you at about 12%.

You look good - especially legs and shoulders, but work hard on your lats.

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Day 2- Mon

am: cardio: elliptical crosstrainer 60min total (30min hiit then 30min on level 16)

pm: Legs

bb squats:12x1set(60kg)warmup,12x1(100kg),8x2(120kg),6x2(140kg),12x1set(60kg)warmdown

DB lunges: 6x2sets (27.5kg per DB),8x3sets(30kgs per DB)

calve raise: 12x3sets(335pounds)

leg press: 12x2sets(220kg), 12x1set(260kg)

extra: dips:12x3sets

Nutrition

meal 1- tr2 and l-carnitine (pre cardio)

meal 2- 3scp whey and water + hand full almonds + multi (post cardio)

meal 3- 7egg white and 1yolk(hard boiled) with tuna in olive oil + hand full almonds

meal 4- 1scp whey and water

meal 5- 1.5 scp superpump (pre w/o)

meal 6- myzone followed by 3scpwhey (15min apart)

meal 7- 3cups pasta and a can of tuna in olive oil + multi

notes: leg days are always my fav, that cold myzone really works wonders after a good working out.

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Assuming those are today's photos, I think you're less than 15% BF. It's only a guesstimate of course, but I'd have put you at about 12%.

You look good - especially legs and shoulders, but work hard on your lats.

thanks for that guesstimate,i had to do my own skin fold testing so im guessing ur prob more accurate than i am...pictures taken mid way through recovery week on the 2nd april 08.

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Day 3-Tue

skiped cardio due to sore legs from yesterday,will make up for it 2morrow morning

pm:

shoulders

DB bench: 10x2sets(36kgs per DB), 8x3sets(41kgs per DB)

DB Shoulder press: 12x2(26.5kgs per DB),6x2(28.5kgs per DB) failure at 5

BB upright rows: 12x3(41kgs)

side lateral raises DB: 12x3sets per arm(11kgs per DB)

DB butterfly: 5x7sets(alternating with 11kgs and 8.5kg

DB's)

seated bent over delt raise: 12x3sets(11kgs per DB)

abs:

15x3sets hanging leg raises

12x3 sets weighted crunches on swiss ball (30pounds)

80sec bridge plank on swiss ball

60sec side plank (declined)

15x3sets crunches on swiss ball(no weights)

15x3sets side oblique crunches per side

15x3sets cable crunch(48pounds)

nutrition:

meal 1: 3scps whey and water + multi

meal 2: 10egg white and 2yolks(half boiled) with hand full almonds

meal 3: 1 can tuna in olive oil,1cup cooked oats,1egg white

meal 4: handfull almonds

meal 5: 2scp superpump(pre w/o)

meal 6: powerade followed by 3scp whey 15 min apart

meal 7: 4cups pasta + tuna in olive oil + multi

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Assuming those are today's photos, I think you're less than 15% BF. It's only a guesstimate of course, but I'd have put you at about 12%.

/quote]

Thats also the first thing that sprung to my mind when I looked at the pics after reading the first post.

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