Mass retaining workout...need critique plz

[ichbinba]

Hey everyone, as you can tell from the member number I've been lurking for quite some time without much posting...
anyway, I have an issue. I work (in the summer) for a party rental service and work 10-12 hr days with LOTS of physical activity. I've been cutting, but since I've gone back to work,

I've been losing weight too fast, and aout 40% of it lean mass. With my hours, it's also hard to get to the gym, not to mention I'm already physically exhausted. I upped my eating, but just cant get in THAT many kcal without interupting work.

Now for the point, I put together a program to try and hold onto my strength,power, and mass as much as possible and not take too long.

I just want to see what everyone has to say about it. I tried to balance vert pull & push and Hor pull & push as well as hip and thigh dominent exercises. I chose low rep ranges to try to keep the strength and mass, as well as counter the repetetive relatively light lifts at work (carrying tables and chairs, etc)

It's done in superset fasion, and some of the SS set numbers are a little lopsided so I can utilize the weights I have at home and not have to go to the gym. I'll do it 2-3 times per week as time permits alternating A and B Damn, long post... give me input please! Thanks!
Bill

WORKOUT A

1 Snatch 3X5

2a Squat 5 X 5
2b One arm Row 3X8

3a Bench Press/ incline bench (alt workouts) 5X5
3b Forward lunges 3X8

4 Plank 4 X 60 seconds

Workout B

1 Hang Clean 3X5

2a Deads 5X5
2b Pull Down 5X5

3a Shoulder Press 4X6
3b Step Ups 4X6

4 Russian Twist 3X12

[Lost Dog]

I'm not a workout routine expert, by any means, so I'll let other comment more on that. Looks decent to me, though...

For fat loss and retaining muscle, 2-3 workouts a week are all that it takes. I think you've got the amount of workouts about right.

I'd say, if they are relatively full body style workouts, which yours looks to be, you could do a workout, skip two days, repeat. That's 2 workouts one week, 3 the next, repeating.

You don't mention any cardio, but if you're doing it, you might stop it (or just do 1-2 HIIT or sprint sessions per week).

But, you've got to find a way to get the food you need during the day, even if it's mostly liquids/shakes.

Take a listen to the mp3, here. Berardi's Audio Files

The one at the top, named "Customer Exclusive - Nutrition On The Go" is the one that's most important. It's got all sorts of tips on getting the nutrition you need, even when you're working, etc. Plus, it's got a good "shake" solution that's a great replacement to the meal replacement drinks that really aren't all that good for you...

To be honest, many of us wish we had very active jobs. That way we wouldn't have to struggle to get all the cardio in on our time off!

[RipStone]

Its a very balanced routine, but my concern is that doing supersets with all those compound lifts is gonna burn a ton of calories...almost like a cardio session during your workout. I dont think doing this type of superset workout is gonna be condusive to your goal of reataining mass. Just my 2c.

[ichbinba]

Originally posted by RipStone:
doing supersets with all those compound lifts is gonna burn a ton of calories.

yeah, I had that thought too, I just need to get the most in a fairly small amount of time. Hmmm.. maybe short rest like a minute or so rather than supersets.

Bill