Thread: plan critics

definitely I wouldnt do so many isos and add deadlifts, bb rows, pullups insted of cables

Your calories seem a little low to me, even considering your cut. Don't wanna aim too low or your metabolism will fucking hate you after a while. I got down from a shade over 200 to 180 in the last two months on 2700 calories a day (without AAS).

My macros were (roughly):

Carbs - 180g to 220g (no more than 60g sugar, no less than 20g Fibre)
Protein - 240g to 300g
Fat - 100g (or whatever i required to make up the calories to 2700)

Also, not really a fan of anything about your program. Far far far too much pointless fluff. Here's something my boss has been doing that is shedding fat off him like nobody's business:

***

- Pick 2 compound exercises that are antagonistic.
- Pick a LIGHT weight (this is incredibly important).
- Superset these two exercises in a ladder using the same weight.
- Start at one rep, then two, three, 4, 5, 6, all the way up to 10. Then come back down.
- In total this is 100 reps of each exercise at that given weight.
- Take as little rest as possible between supersets. 15-20 minutes is not a bad time.
- If you can still breathe, stand, and hold your crap in do an isolation or two (really isn't going to happen unless you pussy out of the main superset).

Day 1 - Chest + Back
1a. Bench Press
1b. Bent Over Rows
2. Cable Flys - 3x20
3. Straight Arm Pulldowns - 3x20

Day 2 - Legs
1a. Squats
1b. Romanian Deadlifts
2. Leg Extensions - 3x20
3. Leg Curls - 3x20

Day 3 - Rest

Day 4 - Shoulders + Arms
1a. Pullups
1b. Dips
2. Curls - 3x20
3. Pushdowns - 3x20

Day 5 - Legs (Again)
1a. Front Squats
1b. Good Mornings
2. Calve Raises - 3x20
3. Hyperextensions - 3x20

Day 6 - Rest

Day 7 - Rest

***

If you're not dead by the end of each workout you went too light. But don't be fooled, you will need to go pretty damned light to survive this. He's one strong dude but he hasn't really gone heavier than 60kg / 132lbs for a lot of the barbell exercises.

Give it a go.

EDIT: Here's the blog post where he talks about it:

Daves Gym Blog: De-loading and a new goal!

thanks gazhole, appreciate the advice!

lift the iron untill it hurts and when it hurts lift sum mo!

In addition to what Gaz said, keep in mind agonist supersets are extremely taxing on a muscle in terms of metabolic disturbance. Supersetting everything seems silly.