Sub-Max Bench 2x1
225 Bench for Reps 3xmax
L Lateral Raise to External Rotation 4x12
Standing Cable Chop 2x12
Standing Cable Lift 2x12
Today's workout will be focused on upper body which is nothing special, so I will take a few lines to breakdown my nutrition...
I am trying to lose weight without sacrificing energy for workouts or any muscle mass, so I have to do it SLOWLY. I am aiming for 0.5 lbs fat loss per week. I am keeping protein constant at 280 grams every day. During a fat loss phase, protein actually needs to increase to keep nitrogen balance positive for as much of the day as possible. Fat is around 100 grams per day, and then the amount of carbohydrates depends on how hard my workout is for the day. Running workouts tend to be the hardest, so on those days I include grains which I actually measure and weigh out EVERYTHING on these days. Otherwise, I would go overboard. Other days I simply eat as many fruits and vegetables as I want on top of lean meats and nuts both of which I keep a close eye on. The calories end up coming out between 3000 and 3600 in the end, and it has been working well. I am slowly losing weight, but my energy levels are still high.