My Workouts
Every few days I am going to post my workout and nutrition plan. First, let me explain what my goals were this past training year. Beginning last September, I began to train for strength gains and to increase my athletic performance. Basically, I trained three times a week, full-body workouts, with as little rest periods as possible (less than 60 seconds). Each week that I repeated a workout, I either added weight, reps, or shortened my rest periods. I completed each workout in super-set or tri-set form. I always began each workout with an Olympic lift followed by an explosive (plyometric) exercise. Every four weeks I gutted the workout and choose all new exercises. By the middle of April I had increase both my overall strength and conditioning immensely. Beginning on April 21 (approximately 8 weeks until my 30th birthday), I began an 11-day rapid fat loss diet ( had been consuming about 3000-4000 calories a day for the previous few months as I continued to make strength and muscle size gains but added a little bit of fat as well). Because of the very limited caloric intake of the diet, I cut back my training sessions substantially. Now, after a three-day refeed (carbs and all!), I am ready to hit it hard and get as lean as possible in the next six weeks (while protecting my strength and muscle gains).
I will post the workouts themselves later this week, stay tuned . . .
Leland
May 5th, 2008 at 11:46 pm
I have seen a major drop in body fat since you did that intense diet. The only question I wanted to ask, was how much did you cut back in workouts because of the diet? I’m going to really want to hit the “losing body-fat” stage really hard after we finish the strength. I’ve noticed I’ve gained body-fat due to eating 3 to 4 thousand calories a day. And how much weight did you lose total, if you know?
May 6th, 2008 at 8:13 am
Very good question Josh. I cut back to two, full-body workouts a week with one warm-up set and one work set. So I basically cut my training volume (reps, sets, rest periods) in half and did one less workout per week. Now I am consuming more calories (although still in caloric deficit) so I can train harder and more frequency in the weight room. Hope that helps!
May 6th, 2008 at 11:17 pm
Yes sir it does, because I would wonder how you did it with low calories.