sun and mon-1510 cals 34%fat-7%carbs-58%pro
wed & thurs same as sunday and monday
friday and sat- same as tuesday, with a cheat meal saturday night
i have goten great results with this set up!!
I have been on my journey to lose bodyfat since 05/09, and i had decent results at times, but i never found a diet that completly worked for me, I have treid, low carbs, the AD, bodyopus, ud2, and none of these diets have taken not my bodyfat levels to elite level. So i decided to try carb cyclin and it has worked great. You can use this for bulking without gaining fat, or cutting without losing muscle. I highly suggest it!!
sun/mon- 1640 cals 58%p-5%c-38%f
tues-2226 cals 36%p-60%c-4%f
wed/thur-1845 cals 51%p-15%c-34%f
fri/sat2372 cals 31%p-68%c-3%f
got decent results with AD, Im gonna try this for a few for 2-4 weeks and see what happens, gotta be patient, my body has to adjust to the mid week carbs.
leg press 5 sets
declines 5 sets
bb (rev) rows 5 sets
millitary (db or sb) 5sets
leg ext/leg curl 3 sets
incline flyes 3set
bench(sb or db) 3 sets
plate raises 3 sets
pulldowns 3 sets
deadlifts 5 sets
curls/pushdowns 3 sets
curls/ tri ext 3 sets
side raises 3 sets
seated calf 3 sets
standing calf 3 sets
push ups 4 sets
pull ups 4 sets
dips 3 sets
wide grip dips 3 sets
inverted diamond push ups 3 sets
glute mach 3 sets
inner/ outer thigh 3 sets
these are the exercises i will be doing, but i will be changing the rep ranges every week.
monday, tuesday, thursday,, friday and saturday i will do 30 mins of High intensity cardio
so this is my plan, im expecting to get great results with this, I will keep you posted and post pics when there is a noticeable difference.