This too much?

[lifter85]

Gona make this as simple as possible...

Mon: off
Tue: off
Wed: Hyper 1 Upper
Thu: Hyper 1 Lower
Fri: 5 min. jog, 5-6x60-70 sec. sprints w/ 60-70 sec. jog between, 5 min. cooldown, 10 hammer chins w/ leg lifts between them, 25 pushups
Sat: Hyper 1 Upper
Sun: Hyper 1 Lower

Main Goal: Fat Loss while maintaining as much muscle mass as possible.

Nutrition:

Off days- Only veggies for carbs
Upper days- Only veggies, 2 1/2 servings oats pre/post workout, and 1 serving fruit for carbs
Lower days- Only veggies, 2 1/2 servings oats pre/post workout, 1/2 serving natural yogurt, and 1-2 servings fruit for carbs
HIIT day- Only veggies, 1 serving fruit, and 25-30g waxy maize starch post workout as carbs.

Protein remains approximately 1.5-2g / lb of bodyweight
Fat is generally around 70-100g a day, depending

Right now I'm 5'9" 182-183 lbs upon waking. My whole body actually looks very lean except my stomach, which for some reason you can clearly see all the abdominal muscles, but when relaxed my stomach easily sticks out to about a size 34-35 waist...NOT something I find very pleasant.

I'm just hoping that the 5 days of intense exercise a week with no rest days in between is ok. I guess I'm seeing some decent weight loss, since I started my "cut" 3 weeks ago at around 187-188 upon waking, and am now like I said 182-183, which a bit was water weight, so I'd like to think I'm losing around 1 lb a week. It's definitely not a rushed cut as I have no desires for like competitive stuff anymore; just a simple desire to be as healthy as possible and over time change my physique.

I always eat completely plain perfect foods so the choices are never a problem, I'm just simply wanting to make sure I'm not eating too little and killing my muscle, but making sure that I'm not eating so much that my weight just stalls.

[Defiant1]

Just curious....have you done any of the FL programs?

[justinbass]

I don't see the need for the "10 hammer chins w/ leg lifts between them, 25 pushups"

You REALLY want to use your rest day as a day to give your muscles a rest. Work your hyper days harder, and don't lift on your rest days.

If I were you, I'd try to get in two days of HIIT a week, and only lift weights as prescribed in the Hyper program. Alwyn knows more than any of us do about workouts and I wouldn't try to add in hammer chins, pushups, ect on his recommended rest days.

The great thing about the hyper workouts is how legs only fall on one day, so you can mix in running, HIIT, ect into hyper programs.

[lifter85]

Originally Posted by Defiant1

Just curious....have you done any of the FL programs?

No, but to be honest I'm really not fat at all. I don't need any rapid fat loss for fear of losing any amount of muscle mass, but more just a steady diet like I have been using to cut. I kinda prefer this hypertrophy program for cutting or bulking. I'm sure I could use the fat loss and still not lose much if any muscle, but whatever. I'll save the fat-loss program if I ever choose to prepare for like some 5k road race or whatever.

I don't see the need for the "10 hammer chins w/ leg lifts between them, 25 pushups"

You REALLY want to use your rest day as a day to give your muscles a rest. Work your hyper days harder, and don't lift on your rest days.

If I were you, I'd try to get in two days of HIIT a week, and only lift weights as prescribed in the Hyper program. Alwyn knows more than any of us do about workouts and I wouldn't try to add in hammer chins, pushups, ect on his recommended rest days.

The great thing about the hyper workouts is how legs only fall on one day, so you can mix in running, HIIT, ect into hyper programs.

I agree with the not really needing anything on the off days of lifting, but I have also heard a lot of talk about how many people will do just a bit of pushups on their off days as active recovery (not wanting to have an imbalance, i just throw the chins in there for good measure). To be honest 10 chins and 25 pushups don't take much if anything out of me, but w/e not like I have to do them.

Also to your saying hyper workouts only have one leg day, not true. hyper 1 is a 4x a week upper/lower, so i'm working my legs twice.

I guess I'm just not sure why it's bad to do a few chins and pushups on an off day for the upper body, but it's fine to go out and trash my legs up via HIIT. Just curious is all.

[justinbass]

Originally Posted by lifter85

Also to your saying hyper workouts only have one leg day, not true. hyper 1 is a 4x a week upper/lower, so i'm working my legs twice.

Hyper has 2 workouts, A & B. One of them is a leg workout. That's what I meant. My point was that unlike Fat Loss, which works legs in every workout, hyper only works legs in one workout, leaving plenty of time for HIIT, running, biking, ect.

Originally Posted by lifter85

I guess I'm just not sure why it's bad to do a few chins and pushups on an off day for the upper body, but it's fine to go out and trash my legs up via HIIT. Just curious is all.

HIIT shouldn't "trash your legs" It should just get your heart rate up really high a few times to aid in fat burn and heart health.

The reason I am saying you shouldn't do the pullups/pushups is because you are lifting 5 days in a row.

Go ahead and do what you want to. You came here for advice, and I gave it. Fell free to ignore it. Much like you, I am not the expert in the room. I'm just giving my input.

[Pman]

Originally Posted by justinbass

Hyper has 2 workouts, A & B. One of them is a leg workout. That's what I meant. My point was that unlike Fat Loss, which works legs in every workout, hyper only works legs in one workout, leaving plenty of time for HIIT, running, biking, ect.

Actually Hyper 2 has three workouts, A, B, and C. B is the only leg workout so you end up doing two upper body workouts and one lower.

[justinbass]

Originally Posted by Pman

Actually Hyper 2 has three workouts, A, B, and C. B is the only leg workout so you end up doing two upper body workouts and one lower.

I agree. That was a typo. I meant hyper 1, referring back to the original poster's plan. I'm not very good at typing.