Post your current routine and diet.

I'm 195 pounds, been on a fucking cut with the 8/16 intermittent fasting since May. I'm losing 1.5 pounds a week and I swim 2-3 times a week (too fucking tired to get back into running and biking until I am done this goddamn cut). 170 is the goal, was at 230 June 2016.

>>42467919
SL5x5, on a bit of a cut. Trying to avoid as much meat in my diet as I can, and only eating whole foods. The diet is more for my skin than anything else.

>>42467919

I've just came from full body for a month to UL for 6 weeks sometimes taking days off and I have finally stalled with deadlifts due to not enough rest... Down from 230lb I started lifting at 192lb... I went up to 198lb and am now 196lb 10 weeks into lifting. I need more rest for deads and squats to progress so I have just started PPLPPLX... Although I may PPLX until I get into the routine. I've also just added cardio to each workout.

Here's my approx stats... 27 (5'10 king of manlets) Really wanted 1/2/3/4 before 3 months but I accept my bench is too far behind... Might make it with OHP and DEAD... But I'm getting sore in places and taking extra rest days because I know what injury is and I am lucky to have recovered fully.

ohp: 55kg x 4
bench: 72.5kg x 5
row: 85kg x 5
squat: 140kg x 3
dead: 145kg x 5

Here's my new routine... Each day warmup with back roller and basic yoga stretching and functional full body stretches. (additional warmups before compound lifts in brackets)

>Push.
(a few clapping pushups, or plyometric falling and pushing back up from boxes)
OHP 3x5
BEN 3x5
-close grip bench 3x5
-cable chest fly 6x5 (2 low, 2 mid, 2 high)

Supersets 5x5
-decline dumbbell press
-dips
-lateral raises
-skullcrushers (drop to french press last 2 sets)

5k on treadmill (11km pace, will increase)

>Pull.
(hip adductor machines 3x5 to assist deadlift)
DDL 1x5
ROW 3x5

Superset 5x5
-Pullups
-Upright row
-Shrug
-Straight bar curl

2k on concept 2 (want to increase to 5k, but too tired/pussy)

>Legs.
(plyometric box jumps after stretching additional si/hip joint stretches)
SQT 3x5

-Planks / weighted hyperextensions / Situps, (3x5 alternating sets)
-Hack squat deep / Leg press (5x5 alternating sets)
-Quad extensions / Ham curls (3x5 alternating sets)

skipping 5minutes x 4 with 2 minute breaks


That's it for now... Want to do...
p 5k run
p 2k row
l skipping
p 10k run
p 5k row
l skipping
x rest

as i progress

>>42469751
>-Planks / weighted hyperextensions / Situps, (3x5 alternating sets)

These are actually 3x10

Diet is 4 scoops + oats + vitamin tablet + glucosamine sulphate. I normally have one big meal with chicken/quorn/steak (some high protein) and another high protein like tuna wrap.

Really need to lock in diet with TDEE. But I should be good with the added cardio. I'm getting stronger, waist is slimmer, feeling more solid and not gaining weight and I'm less than 3 months in so all is good. I feel like I'm doing less than before but the 5x5 is a step up from the 3x5 reps I was doing on dumbells/none compound lifts before.

Working towards flexibility to do front squats and start doing cleans etc... But on to 1/2/3/4 for now.

Modified texas method

Cutting on 2400 cals

>>42467919
What the FUCK is going on in this inage?

>>42467919
i drink a gallon of milk per day and do my uppercuts,also i do kickers and twisters but im always looking for new ways to shock the body

>>42467919
AB ad infinitum.

A: Behind the neck press, Rack pulls above the knee
B: Incline bench, Lat pulldown / Squats, Curls, Tricep extension

I always alternate between those 2 groups of exercises on every B day

r8

SL5x5 with runs on off days, cutting on 1920.