Long-time lurker...need a programming check...
Goals: intermediate-to-advanced strength and 10-12% bf
Body Comp: 5'10" ~26% bf (based on cheap electric scale) at 194lbs
Lifts: Squat 265x5, DL 315x5, Bench 210x5 and O/H Press 130x5
Current Routine (RPT format):
Monday -- squat, rdl, weighted chins, cable pull throughs. 15 minutes of LISS. Squat recently stalled at 270 which is at all time pr.
Tuesday -- 45 minutes of LISS
Wednesday -- flat bench, decline bench, weighted dips and cable face pulls. 15-20 minutes of LISS. Making linear progress; bench still shy of pr 225x5.
Thursday -- 45 minutes of LISS or rest
Friday -- deadlift, O/H press and pendlay row. 15-20 minutes of LISS. Making linear progress; dl still shy of pr 360x5
Sa/Su -- rest
Current diet anywhere from 1800-2700 cal/daily from noon-to-8pm with 150-180g of protein.
Break fast at noon: lean animal protein, fibrous veggie, a legume dressed in some oil & vinegar.
Mid-Afternoon: PWO shake with whey, milk and banana or PB
Dinner: typically an animal protein, veggie and a starch with 1-2 glasses of wine.
After Dinner: poor snack choices...
Thoughts? Thanks in advance.