note: this is subject to change, i'll manipulate the calories depending on how fast i'm losing weight.
I want to avoid losing weight too fast.
note: as of now i'm not using cardio (which is hard because i like jogging). I want to see the effects on body composition, lifting heavy three times a week, and calorie manipulation.
note: 1.0g of protein per pound of lean body mass.
monday- medium caloric intake ( chest biceps )
tuesday- high caloric intake (maintenance caloric intake) (legs back)
wednesday- medium caloric intake (recovery)
thursday- medium caloric intake (shoulders triceps)
friday - low caloric intake (recovery)
saturday- high caloric intake (maintenance caloric intake) (recovery)
sunday- medium caloric intake (recovery)
Starting Weight: 170lbs
Current Weight: 167lbs
Starting Body Fat: 13.5%
Current Body Fat: 12.5%
Goal: 7-8% body fat