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I am lingering around 20-21% Body Fat so my are abs visible only when I flex.
Yes, I know caloric deficit will get me there but I am also going to loose muscle mass aren't I unless I find a way to keep the same weights and reps in the gym?
Any suggestions on diet? I don't drink/eat processed sugar but I do get it from Fruits/Vegetables which is Fructose so it does not dramatically effect my sugar levels.
Training schedule:
Thursday: Full Body Workout:
Leg Press/Hack Squat: 3 Sets x 5-8 Reps.
Flat Bench Press: 3 Sets x 6-10 Reps.
Seated Row: 3 Sets x 10-15 Reps.
Seated/Leg Curl: 3 Sets x 10-15 Reps.
Tricep Isolation: 2 Sets x 10-15 Reps.
Seated Calf Raise: 2 Sets x 10-15 Reps.
Saturday: Upper Body Workout:
Chin Up Machine: 3 Sets x 6-10 Reps.
Barbell Overhead Press: 3 Sets x 6-10 Reps.
Incline Bench Press: 3 Sets x 8-12 Reps.
Lateral Raise: 3 Sets x 10-15 Reps.
Bicep Isolation: 2 Sets x 10-15 Reps.
Face Pulls: 3 sets x 10 Reps.
Sunday: Lower Body Workout:
Dumbbell Deadlift: 3 Sets x 4-6 Reps.
Leg Press/Hack Squat: 3 Sets x 5-8 Reps.
Seated Leg Curl 3 Sets x 10-15 Reps.
Seated Calf Raise: 3 Sets x 12-20 Reps.
Ab exercise: 3 Sets x 10 Reps.
Cardio: 1 Mile after each workout.
Sauna: 10 minutes after each workout.
Rest days: Monday, Tuesday, Wednesday, Friday.
Please advice?
Last edited by Houston Area Man; 03-26-2023 at 06:55 PM..
Yes, I know caloric deficit will get me there but I am also going to loose muscle mass aren't I unless I find a way to keep the same weights and reps in the gym?
It's the ONLY way to get there.
You won't lose muscle mass if you keep the same gym regiment.
I think you need more days at the gym and more compound exercises.
I do legs twice a week, start with front squat, 4 sets of 12 with increasing weights, then one set of 6 with higher rep. Then move to either back squats or deadlifts. Another 6 sets, stats with 12 reps and then go down. When all the 10-11 sets are done I move to single leg exercises or machines. Upper body is pull up, chin up, bench, etc. Rarely to curls unless I really have extra time to kill.
In between all those sets, I do abs. I am way over 50 now.
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