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workout plan
07-07-2014, 03:22 PM
Post: #1
workout plan
So for the next 3 weeks I am intensifying my cut. I have only been doing cardio for 20-30 minutes 2 days a week, and doing STS. I will now be doing Cardio 5 days a week for about 40 - 45 minutes, and shortening my STS workouts to about 40 minutes instead of 60. I will be increasing my calories. I have put on about 17lbs of muscle since January during my extended metabolism reset that lasted untile June 1. Looking to really cut this fat down. Any comments on this plan? I don't want to fall back into overtraining. I'm open to all critics, contructive that is.
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07-07-2014, 04:26 PM (This post was last modified: 07-07-2014 04:29 PM by jaeone.)
Post: #2
RE: workout plan
Hi, great job completing your reset!! That's awesome
I would suggest you not cut your STS to shorter workouts, do the full 60 minutes. I would also suggest cardio 3 days per week keep it at 30 minutes. Cut 10-15% from your TDEE. The key is to keep muscle while burning fat. Your Gaining 17 lbs of muscle in 6 months isn't very likely. That would be a very aggressive muscle gain even for a man!, but doing STS i'm sure you are much stronger and on your way to the body you want! I love STS!! Cathe Rocks!!

Joan
Be yourself. Everyone else is taken! kiss

http://www.myfitnesspal.com/jaeone
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07-07-2014, 04:44 PM (This post was last modified: 07-07-2014 04:46 PM by coachxthea.)
Post: #3
RE: workout plan
(07-07-2014 04:26 PM)jaeone Wrote:  Hi, great job completing your reset!! That's awesome
I would suggest you not cut your STS to shorter workouts, do the full 60 minutes. I would also suggest cardio 3 days per week keep it at 30 minutes. Cut 10-15% from your TDEE. The key is to keep muscle while burning fat. Your Gaining 17 lbs of muscle in 6 months isn't very likely. That would be a very aggressive muscle gain even for a man!, but doing STS i'm sure you are much stronger and on your way to the body you want! I love STS!! Cathe Rocks!!

I had a body comp done when I ended on May 31st; but the starting numbers are based from my at home electronic bodyfat calculator. I was 177lbs 33.8% BF starting. I ended at 188.5 29% BF. Lean muscle mass was an estimate for the start at 117.17 starting, but a solid 133lbs when I got my body comp done. That's just where I got the estimate from for the 17lbs. It seemed pretty crazy to me too.

I had been eating at a deficit and over training for the better part of a decade. I had been lifting since July 2013, but never saw gains because I was eating at 1350 calories. During the reset I ate around 2400-2800.

Thanks for the advice on the cardio. I will stick with the plan.

By stick with the plan I mean, keep my cardio down, and full STS.
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07-07-2014, 08:36 PM
Post: #4
RE: workout plan
Wow, thats an awesome drop in bf%! Nice work!! Can't wait to hear about your cut progress!!

Joan
Be yourself. Everyone else is taken! kiss

http://www.myfitnesspal.com/jaeone
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07-08-2014, 06:03 AM
Post: #5
RE: workout plan
Wow, that's some awesome progress!!!

I agree with Joan to not overdo it with the cardio as this may have a tendency to break down some of that hard-earned muscle. I would keep it up with the strength training, get 3 cardio sessions (short, HIIT type) in a week and just start with a 10% cut from your TDEE calorie level. That should be enough to preserve muscle and burn some fat.

Great job and please keep us updated!

Anitra Soto
Team EM2WL
ISSA Certified Fitness Trainer
ISSA Certified Specialist in Senior Fitness

My EM2WL Journey: http://eatmore2weighless.com/never-too-old-anitra/
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07-08-2014, 05:09 PM
Post: #6
RE: workout plan
(07-08-2014 06:03 AM)AnitraSoto Wrote:  Wow, that's some awesome progress!!!

I agree with Joan to not overdo it with the cardio as this may have a tendency to break down some of that hard-earned muscle. I would keep it up with the strength training, get 3 cardio sessions (short, HIIT type) in a week and just start with a 10% cut from your TDEE calorie level. That should be enough to preserve muscle and burn some fat.

Great job and please keep us updated!

Thanks for your input. I think my body just reacted to finally being fed. I have been working out like a fiend for well over a decade at a major deficit. Even stooping to the lows of HCG, 2 years ago. Once I stopped under training, and started eating more I really saw progress. I saw kiki post about newbie gains once. But then again maybe my starting was off because I did it at home. Undecided
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