By Elliot Fisher MS, ATC, CSCS, PES
This next mesocycle will start a recomposition block. The focus is to lose fat while retaining muscle. After this, there will be another 5 week mesocycle of dieting, followed by a mesocycle of mass gain. This is done as the two back to back mesocycles will help lose a lot of fat, and then the mass gain mesocycle will help rebound lost muscle and help build more muscle. After dieting, the body is much more insulin sensitive due to the high amounts of physical activity and lower carbohydrates and calories.
This training cycle is high volume with the intent of maintaining more muscle while dieting. Lots of sets with about 6-12+ reps/set. The diet is set to lose around 2 pounds per week. Here is the outline of my training and nutrition:
Training:
Key: weight x sets
week 1/week 2/week 3 etc
all sets are taken to 1-3 reps before failure
Tuesday
Sumo Squat 210×6/220×7/225×8/230×9/210×2
Deficit Deadlift 275×2/290×3/295×4/305×5/275×2
Close Grip Barbell Curls 3 sets/3 sets/3 sets/4 sets/2 sets
Rope Pushdown 3 sets/3 sets/4 sets/4 sets/2 sets
Cable Face Pull 2 sets/3 sets/3 sets/4 sets/2 sets
Wednesday
Wide Grip Bench Press 175×6/185×7/190×8/195×9/175×2
Sumo Squat 210×2/220×3/225×4/230×5/210×2
Dumbbell Curl 2 sets/3 sets/3 sets/3 sets/2 sets
Bench Dips 2 sets/3 sets/3 sets/3 sets/2 sets
Side Raises 2 sets/2 sets/3 sets/3 sets/2 sets
Inverted Row 4 sets/4 sets/5 sets/5 sets/2 sets
Thursday
Deficit Deadlift 275×3/290×4/295×5/305×6/140×2
Low Bar Good Morning 145×2/150×3/155×4/160×5/75×2
Reverse Curl 2 sets/2 sets/3 sets/3 sets/2 sets
Bench Dips 2 sets/3 sets/3 sets/3 sets/ 2 sets
Dumbbell Face Pull 4 sets/4 sets/4 sets/4 sets/2 sets
Pull Ups 3 sets/4 sets/4 sets/4 sets/5 sets/2 sets
Friday
Hack Squat 145×4/150×5/155×6/160×6/75×2
Wide Grip Bench Press 175×6/185×7/190×8/195×9/90×2
Close Grip Barbell Curl 3 sets/3 sets/3 sets/4 sets
Barbell Upright Row 4 sets/4 sets/4 sets/4 sets/2 sets
Pull Ups 3 sets/4 sets/4 sets/4 sets/5 sets/2 sets
Saturday
Incline Dumbbell Bench Press 65×3/70×4/70×4/75×5/35×2
Hack Squat 130×2/135×2/140×2/145×2/65×2
Dumbbell Curl 2 sets/3 sets/3 sets/3 sets/2 sets
Cable Pushdown 3 sets/3 sets/3 sets/4 sets/2 sets
Cable Face Pull 2 sets/3 sets/3 sets/4 sets/2 sets
Sunday
Reverse Curl 2 sets/2 sets/ 3 sets/3 sets/2 sets
Side Raise 2 sets/2 sets/3 sets/3 sets/2 sets
Inverted Row 4 sets/4 sets/5 sets/5 sets/2 sets
Cardio:
about 150 minutes of LISS/week
Nutrition:
2500 kcal
200g Protein
300g Carbohydrates
60g Fat
2-3+ servings of fruit per day
2-3+ servings of vegetables per day
Focus on lean protein sources, monounsaturated fats and omega 3’s, and whole grains for most of calories
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