Muscle Building Programs From the Four Veterans

In the course of the most recent year I've dropped from around 215-220 to where I at present sit at 180lbs, essentially by means of low carb (under 30g/day). While I'm satisfied, despite everything I have around 15-20 pounds of fat to lose (and I feel I'm a lot in the thin fat camp right at this point). Additionally, I've been stuck at 180 throughout recent months.

Workouts

Last 5-6 months I've been hitting the exercise center, 3x a week. To begin with month I fulled body workouts, then changed to Body for Life style workouts. Beginning in October I've changed to a BFFM-style 4 day/week plan:


No less than 3x a week, in a perfect world 5x a week, I'll be doing 30-45 min of early morning fasted cardio before work.

Diet

Here's the place my greatest change is. I've been doing low-carb for quite a while now, and feel it's taken me to the extent I'm going to go.

So I've chosen to attempt carb cycling, as takes after:

No carb days - I go for 1800 cals, 250g protein, 100 grams of fat, and 50 or under grams of carbs.

Low carb days - I go for 2200 cals, 250g protein, 60g fat, and 100-150 grams of carbs.

High carb days - I go for 2500 cals, 200g protein, 50g fat, and 200-250g carbs.

Carb sources will be for the most part from chestnut rice, entire wheat grain, entire wheat bread, some vegetable soups, nuts (almonds for ex), broccoli, plates of mixed greens.

Protein sources will be for the most part from whey shakes, casein shakes, chicken bosoms, burger patties, shrimp, fish.

Fat sources will be from above and also characteristic PB.

Supplements

I'll be utilizing Leviathan for this cut, 2 pills first thing in the morning before my A.M. cardio alongside some Reset A.D. also, 2-3 pills of Incarnate.



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