Hi All,
Despite my screen name I'm actually a fat 43 year old guy with lofty aspirations - I aim to be a lean guy with more muscles by this time next year (streach target: buff gym bunny chick magnet).
My work out plan is below and I'd appreciate any constructive feed back anyone can offer. It's loosley based on the (excellent) Testosterone Advantage Plan and the Max-OT plan, both of which favor limited work sets, limited reps and heavy weights.
| Monday - Legs & Abs |
| Squats | 3 x 4-6 |
| Dead Lifts | 4 x 4-6 |
| Calf Raises | 3 x 4-6 |
| Reverse Crunches | 3 x 10 |
| Crunches | 3 x 10 |
| |
| Wednesday - Chest & Back |
| Bench Press | 3 x 4-6 |
| Incline Bench Press | 3 x 4-6 |
| Pull Ups | 3 x 4-6 |
| Seated Rows | 3 x 4-6 |
| |
| Friday - Bi"s, Tri's & Shoulders |
| Shoulder Press | 3 x 4-6 |
| Upright Rows | 3 x 4-6 |
| Barbell Curls | 3 x 4-6 |
| Hammer Curls | 3 x 4-6 |
| Bench Dips | 3 x 4-6 |
| Tricep Push Downs | 3 x 4-6 |
My plan is to try and loose 20 - 25KG of fat and put on 10 - 15KG of lean muscle in 12 months. Is this reasonable for a 43 year old?
Also, am I better doing a 6 month fat loss phase (workouts plus 2500 cal per day diet) and then a 6 month bulking phase (workout plus 3500 cal per day diet) or should I just stick to a maintenance diet (3000 cal per day) and workout diligently?
Any advice (and success stories!) appreciated.
FFG
ffice
ffice" />