opinion of my summer fat loss program

[jjschube]

SUMMER WORKOUT PLAN


Workout Plan

May 18th till August 1st

75 days
10 ½ weeks

Current Stats:

Weight-250
Body fat-16-17%
LBM- 208
Fat Mass- 40-42.5

Goal Stats:
Weight-230-220
Body fat-8-9%
LBM- =210-200 est
Fat Mass- 18.5-21



Strength Training

3x per week
1 warm up set
2-3 work sets

* Barbell Curl 2x6-8 reps
* Press 2x6-8 reps
* Bench Press 3x5 reps
* Barbell Row 2x6-8 reps
* Barbell Squat 3x5 reps
* Deadlift 2-3x5 reps

Krav Maga

Basic 2x per week
Weapons 1 per week
Advanced 2x per week

Cardio

15+1 min every time 3x per week after strength training
3x cardio plan ( guerilla, HIIT, or LSD)

Supplements

adderall 2 x10mg
Creatine 2 pills post workout, 2 pills morning
Whey Protein 50 grams post workout, 50 grams morning
-Gatorade 12 ounces post workout
Multivitamin 2 pills per day
EFA 6 grams per day

Nutrition

Saturday/Sunday-Thursday:
Low carbohydrate (Meat, Cheese, Eggs, Butter, Olive Oil, Green Leafy Vegetables, Berries)

Friday/Saturday:
Carbohydrate loading

Sample On Day Diet

Breakfast- blueberries & heavy whipping cream, three eggs, four slices bacon

Snack- nuts and whole milk cottage cheese

Lunch- broccoli, cheese, chicken or ground beef, cheese, brocolli

Snack- chicken salad, celery and blue cheese or peanut butter
or
Post workout- 50 grams whey protein, 12 ounces Gatorade

Dinner- rib eye with béarnaise, prosciutto provolone asparagus




GOAL:

-Six pack & under 10% body fat by the first of August with minimal muscle loss

[Mouse]

Good luck