• Elite Gentleman

Keep the muscle, burn the fat...

Yep bulking season is almost over. As the snow lays on the ground, we need to begin carving our bodies back into those beach ready machines. The trick here is to keep the muscle you've worked hard to build during bulk season, but remove the fat that came with it. How are we going to do that? Here's my approach...



Diet / Calories

Take your current weight and multiply it by 12.


<Body Weight> X 12 = calories per day to lose about 1 lb a week.


Right now I'm about 200 lbs, so that's 2400 calories a day for me. Might sound high, but gotta eat enough to keep that muscle.


<Body Weight> X 0.9 = grams of protein per day to maintain muscle


Now these 2400 calories also need to include lots of protein to maintain the muscle. So take your body weight and multiply it by 0.9 to get grams of protein per day. So for me that's 180g of protein for me. Wondering how to get that much protein in a day? Check out our article here


Now let's look at the workout...


Workout

We are going to do a hybrid of the workout mentioned here. The goal here is to continue to build muscle while allowing the fat to burn off.


Week 1 (4x20 at 60%) (Leg day example)


Warmup Cardio (to add to those calories burned)

- 1 mile run or 1000 meter row


Circuit Set (keeping heart rate up, with no more than 30 seconds inbetween cycles)

8 cycles for time of:

  • 5 Squats at 60% of max

  • 5 Glute Bridges at 60% of max

  • 5 Lunges (each leg) at body weight

Target time of 20 to 22 mins


Bulk Set

Leg press 4x20 at 60%

Kettle bell front squat 4x20 at 60%


_________________________________________________________________________________________


Week 2 (4x15 at 70%) (Leg day example)


Warmup Cardio (to add to those calories burned)

- 1 mile run or 1000 meter row


Circuit Set (keeping heart rate up, with no more than 30 seconds inbetween cycles)

8 cycles for time of:

  • 5 Squats at 70% of max

  • 5 Glute Bridges at 70% of max

  • 5 Lunges (each leg) at body weight

Target time of 22 to 24 mins


Bulk Set

Leg press 4x15 at 70%

Kettle bell front squat 4x15 at 70%


_________________________________________________________________________________________


Week 2 (4x12 at 80%) (Leg day example)


Warmup Cardio (to add to those calories burned)

- 1 mile run or 1000 meter row


Circuit Set (keeping heart rate up, with no more than 30 seconds inbetween cycles)

8 cycles for time of:

  • 5 Squats at 80% of max

  • 5 Glute Bridges at 80% of max

  • 5 Lunges (each leg) at body weight

Target time of 24 to 26 mins


Bulk Set

Leg press 4x12 at 80%

Kettle bell front squat 4x12 at 80%


_________________________________________________________________________________________


Week 2 (4x10 at 90%) (Leg day example)


Warmup Cardio (to add to those calories burned)

- 1 mile run or 1000 meter row


Circuit Set (keeping heart rate up, with no more than 30 seconds inbetween cycles)

8 cycles for time of:

  • 5 Squats at 90% of max

  • 5 Glute Bridges at 90% of max

  • 5 Lunges (each leg) at body weight

Target time of 26 to 28 mins


Bulk Set

Leg press 4x10 at 90%

Kettle bell front squat 4x10 at 90%




Disclaimer: You should speak to your doctor about this post, before trying anything mentioned in this post.

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