Input on my Routine

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For the summer, I want to tone down and get more definition

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Diet + Increased Cardio = Results

Not sure how much you drink, but cutting out alcohol this year has been groundbreaking for me.

I'm in the same boat. I just can't seem to kick it. I've cut back a good bit but being 32 and single it's hard to cut it all together. Plus I love beer and wine, so there's that

quote:

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I want to tone down

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brah you want to tone UP!

Yeah, that too

So couple things I see:

Programming -done

Fst-7 is a great program but it is an advanced bodybuilding routine designed to put on mass on lifters that have hit a plateau after 3-5 years of progressive overload training by using an extreme pump to stretch the fascia. You have been lifting for a month, this type of program is the exact opposite of what you should be doing no matter your current goal just due to your current experience.

At this point in time you should be using a program that emphasizes progressive overload in a linear fashion.

Your programming should also focus on performing the main lifts with great frequency to take advantage of the neurological adaptations that you will be experiencing as a new lifter.

Your training should have heavy intense short conditioning sessions performed frequently.

I personally think you are absolutely perfect for the greyskull lp program combined with 3 conditioning sessions per week and the fasted walks. Also the greyskull lci or ripped to shreds programs would work well. I would
Highly encourage you to read the greyskull thread. Another good program for you would be 531 kryptera program although I believe it is more of an advanced program


A week of training for you should look something like this as described in the greyskull thread-

Performed 6 days a week-
30-60 min of fasted walking(start at 30min, add 5 min every other week)

Frequency method push-ups, chins, and villain burpee challenge progression. Essentially you should be progressing towards villain challenge 1, 3, & 5 to start with.

Day 1 & 5
Barbell press
Squat
Weighted chins
Db side lateral raise
Donkey calf raises
Viking conditioning

Day 3-
Deadlifts
Close grip bench
Barbell curls
Facepulls
Viking conditioning

Day 2/4/6-
Jump rope- start with 5 min, progress over time until you become a complete bad arse.

Day 7- rest completely


This is just an example, the above mentioned programs would work great too. The key is going to be consistency in the following order

1) daily bodyweight movements
2) pushing the lifts, i.e. advancing in weight or reps every session.
3) progressing in the conditioning sessions.


Diet-

Your diet is fine if you want consistent slow progress. You mentioned in the other thread that you were frustrated with your progress. Try the following for 6 weeks and come back and report your results

Cals-2000
Protein- 300g
Carbs- 100g in the form of a piece of fruit before training and sweet potatoes after
Fat- 67g all from your protein sources or an avocado if you would like.

If/when you plateau, cut carbs from non lifting days. This should not be before week 9-10 if your are really weighing your food and tracking every single thing that goes into your mouth.

The above is a recipe for a nasty mother fricker after 12-18 weeks if you put everything you have into the training

Damn, really appreciate that extensive post

Yeah, I've been lifting 4-5 days a week for over a year and a half. I've been happy with my results, just wanted to switch gears for the summer. Again, thanks for all the help from you and this board