Tudeeee's road to aesthetic glory

[Tudeeee]

Hey,

so I've been lifting for about a year now and these are my maxes (5RM):

Deadlift: 155 kg
Bench: 85 kg
Squat: 125 kg
OHP: 60 kg

My weight was around 81 kg this morning and I'm about 187-189 cm tall. I'm not at a extremely high bodyfat at the moment, because did a 6 week cut a few weeks ago. The thing is that a lot of my fat is stored in my chin. So I almost have a six pack right now but I also almost have a double chin (at least when I "look down", but definitely to much fat in chin area for my liking). So today I decided that I will start another cut until I'm extremly lean (going by mirror, not bodyfat measurements), as in visible jawline etc.

I know that I'm not even heavy but I feel like it would be best if I cut down to around 75 kg (or heavier whenever, I'm lean enough) and then start a slow lean bulk. I calculated my BMR and everything, and I will be eating 2500 calories every day to lass weight (fat). I don't count my macros but I'm aiming at around 40/30/30 (protein/fat/carbs). Sample day of eating is going to like somwhat like this:

- Liter of Whole Milk with 2 scoops of whey and 100g grams of oats
- around 300-400 grams of meat (chicken or other lean cuts) with broccoli or other veggies
- 5 boiled eggs, either eaten in a salad or plain if time does not permit me making a salad
- drinking 4-5 liters of only water and green tea a day

This might not have the most variety but it allows me to get my calories and stuff easy and convenient, even though I'm almost never home. As for supplements, I take Creatine and a Mutli. For my lifting program, I'm probably going to do All Pro's Simple Beginner Routine (http://forum.bodybuilding.com/showthread.php?t=4195843).

Any thoughts on all this? What do you guys think about the program, I am not technically a beginner anymore, but I think I'll be able to do it. Any suggestions and tips are appreciated especially considering the program or any possible alternative.

When I do All Pro's I will test my 10RM tomorrow and then start the workout on tuesday. Today will just be some stair sprints then.

Thanks for reading guys!

 

[Krueg]

I'm kinda iffy on the program. I like how it uses the basic compound movements to increase your strength and size though, it seems laid out kinda funky to me.. Are you suppose to do all 7 exercises in one day? I think you would get kind of burnt out...

Here is how I'd Modify the program to break things up

Workout A:
Squat
Bench
Barbell Curls
Calf Raises

Workout B:
Deadlift (instead of Stiff legged)
Overhead Press
Barbell Rows
Abs

So week 1 would be A,B,A. Week 2 would be B,A,B. Week 3 A,B,A and ect.. Keep the set/rep scheme.

Just my personal opinon...

 

[Tudeeee]

Thanks for the reply Krueg, I will see what I do about my program next week. I forgot that I'm going skiing for a few days starting on friday so I decided to just run Madcow till Friday and then start my new program when I get back from skiing. I was still on a caloric deficit this week though, this is what my workouts looked like today and on monday:

Monday:

Squat: Warmup + 114,5 kg x 5
Bench: Warmup + 79,5 kg x 5
Row: Warmup + 75 kg x 5
Dips: 3x8 @ BW+16,25 kg

(Don't mind the odd poundages, my barbell does not weigh exactly 20 kg)

Tuesday I did some stair sprints

Today (Wednesday):

Deadlift: Warmup + 155 kg x 3
OHP: Warmup + 62 kg x 5
Pullups: 3x8 @ BW+7,5 kg
BB Bulgarian Split Squats: 3x5 @ 57 kg (per leg)

Hope I can get a workout in on friday before I hop in the car to go skiing. Tomorrow will just be stair sprints again. Now I'm about to go take an epsom salt bath, thanks for reading guys!

 

[TheStig]

Now I'm about to go take an epsom salt bath, thanks for reading guys!

I assume that's for soreness. The miracle cure I found that worked for me when I would get mad DOMS is while taking a shower, alternate between as hot as you can stand, and as cold as you can stand, in 30 second intervals. It really gets the blood moving all throughout your body, especially those sore muscles.