Summer cut and training program

I got in shape again about one year ago and now after 6+ months out of the gym I am itching to get in even better shape. I am training with a bad back and bad rt shoulder so my routine will have to be higher volume, no failure training and less free weight work.

June 1 2008.
6'1.5''
234lbs
11% BF
Waist: no idea but I was back in 32'' jeans
Upper arm cold a tad over 18''
Quads cold 27 1/4''


Goals: about the same muscle mass but 3% less body fat, so probably 225.

Diet: I will run a 4 week KETO then just count calories after that, I will stay around 2500 cal ED. I will diet as long as it takes, then once I hit my goal I will try to stay around 3000 cal ED to maintain my weight.

Training Program.

Monday
Legs: V-squat or leg press 3x12. Lunges 3x15-20. Hamstring curl 5x10. Calve raise standing 3x12.
ABS: whatever


Tuesday: off

Wednesday:
Back: DB rows 5x10. LPDF 5x12. CGPD 5x8
Biceps: DB curls 4x12. Hammer curls 4x8.
Cardio. 4mph walk 30 post workout

Thursday:
Cardio. 4mph walk 45 to 1 hour on an incline.
ABS: whatever

Friday:
Chest: Incline Machine press 5x12. Incline PD 5x12. Flat Machine press 4x12.
Shoulders: side laterals 5x12, front laterals 5x12. Machine press 3x15 1/2 reps. Shrugs 5x10.
Triceps: Machine Dips 4x10 tri rope ext 4x12

Saturday:
Cardio. 4mph walk 45 to 1 hour on an incline.

Sunday:
Cardio. 4mph walk 45 to 1 hour no incline.

Two pics from last year after my 8 week cut.

[chasebny]

Personally, I found doing this split easier if you do back mon, push weds, and legs fri. That way your bad lower back recovers somewhat. As well, I like to increase my reps for an exercise as I go, instead of doing heavier and heavier moves.

[GeorgeForemanRules]

Personally, I found doing this split easier if you do back mon, push weds, and legs fri. That way your bad lower back recovers somewhat. As well, I like to increase my reps for an exercise as I go, instead of doing heavier and heavier moves.

That's a good idea, I will try it that way.

[GeorgeForemanRules]

4 Week jump start diet (KETO 45 carbs or less).

MEAL 1
1. Chorizo 2 oz. Fat 14, Carb 3,Protein 8
2. 6 egg whites one yolk. Fat 4.5, Carb 1, Protein 21
3. Avocado 58g. Fat 9, Carb 5, Protein 1.5 (Avocado on training days only).
4. Colby jack cheese 1/8, Fat 4.5, Carb 0,Protein 3.5
TOTAL Fat 32, Carb 9 or 4, Protein 34.

MEAL 2
Protein shake

MEAL 3
Chicken Tikka Masala
1/8 cup yogurt
3/4 teaspoon lemon juice
1/2 teaspoon ground cumin
1/4 teaspoon ground cinnamon
1/2 teaspoon cayenne pepper
1/2 teaspoon freshly ground black pepper
3/4 teaspoon minced fresh ginger
1 teaspoon salt, or to taste
3/4 boneless skinless chicken breasts
3/4 teaspoon butter
1/4 clove garlic, minced
1/4 jalapeno pepper, finely chopped
1/2 teaspoon ground cumin
1/2 teaspoon paprika
3/4 teaspoon salt, or to taste
1/4 (8 ounce) can tomato sauce
1/8 cup heavy cream
1 tablespoon chopped fresh cilantro

I will have to work on this one, it probably has more carbs then I want.


MEAL 4
Steak 10oz
1 tsp olive oil



MEAL 5
1. 6 egg whites three yolks. Fat 13.5, Carb 3, Protein 27
2. Colby jack cheese 1/4, Fat 9, Carb 1,Protein 7
TOTAL Fat 22.5, Carb 4, Protein 34

MEAL 6
GREEK CHICKEN
1/4 pound boneless chicken
1/8 cup crumbled feta cheese (1 grams of carbs)
1/4 tsp dried oregano (0.5 grams of carbs)
1 tbsp oil
pepper to taste
1/4 cup chicken broth sodium free
1/8 cup fresh tomato diced (2 grams of carbs)
1/2 cup fresh spinach (1.2 grams of carbs)
TOTAL??

[stackndeca]

man you take some pride in cooking your food. good luck with the diet.

[GeorgeForemanRules]

man you take some pride in cooking your food. good luck with the diet.

I hate KETO diets so I have to be creative. I will have to come up with several meals before May so I can keep my sanity on this cut.

[GeorgeForemanRules]

Monday
Legs: V-squat or leg press 3x12. Lunges 3x15-20. Hamstring curl 6x10. Calve raise standing 3x12.
ABS: whatever


Tuesday:
Chest: Incline Machine press 5x12. Incline PD 5x12. Flat Machine press 4x12.


Wednesday:
Back: DB rows 6x10. LPDF 6x12. CGPD 5x8
Cardio. 4mph walk 30 post workout

Thursday:
Cardio. 4mph walk 45 to 1 hour on an incline.
ABS: whatever

Friday:
Cardio. 4mph walk 45 to 1 hour on an incline.


Saturday:
Shoulders: side laterals 5x12, front laterals 5x12. Machine press 3x15 1/2 reps. Shrugs 5x10.
Triceps: Machine Dips 4x10 tri rope ext 4x12
Biceps: DB curls 6x12. Forearm curls 4x10


Sunday:
Cardio. 4mph walk 45 to 1 hour no incline.

[chasebny]

What time will the cardio be performed?
As far as food, hot sauce is your messiah on low to no carbs. As well, most spices/seasonings are low to no carbs. I would just try and put the more carb laden meals around your workout and breakfast.

[connstellation]

Great to see you in here Foreman! I like Tuesday for leg day myself, but due to my current circumstances every day is leg day and none of them are heavy. I miss heavy leg day! Your food prep is incredible! I might have to try some of what you're posting up!

[GeorgeForemanRules]

I hate this pic but here is the back shot from summer 2008. I need to learn how to pose.

[GeorgeForemanRules]

March 18th 2009
Back Day

15 mil 4mph treadmill (warmup)
Cable rows: 5x10-12, I do them one site at a time.
LPDF: 5x10-12
CGPD Hammer: 5x8-10

I will start some free weights next week, this was only my second back workout after taking 7 months off, and also the first where I did my full volume. Again I did no failure training at all.

Three days into KETO and so far I feel good. Got some

For fiber, it is horrible but I have to use it.

[chasebny]

Horrible taste?

OR

Horrible source of fiber? I thought that psy husk was great?

[GeorgeForemanRules]

Horrible taste?

OR

Horrible source of fiber? I thought that psy husk was great?

Yes the taste is disgusting, I almost threwup the first time I used it. But from what I have read it is a great source of fiber.

[teddy788]

Yes the taste is disgusting, I almost threwup the first time I used it. But from what I have read it is a great source of fiber.

Well . . . throwing up is one way to cut.

[chasebny]

Yes the taste is disgusting, I almost threwup the first time I used it. But from what I have read it is a great source of fiber.

Thats what I thought. What is the taste like? Could it be covered by some diet pepsi, or crystal light?