ok ive come up with a plan i'm thinking about implementing... It hits my muscle groups twice a week... low reps per set total of 25 reps. 45 seconds rest between sets. any input would be nice thanks...
Saturday
Cardio (interval) 30 mins
Sunday
Bench 5x5
Squats 5x5
Cardio (interval) 30 mins
Monday
HIIT
Tuesday
Cable Rows
5x5
Wednesday
Crunches (resisted)
5x5
Military presses (standing)
5x5
Cardio (interval) 30 mins
Thursday
Deadlifts
5x5
Friday (day off from work)
Curls
5x5
triceps press downs
5x5
shoulder laterals
5x5
HIIT
Hmmm, you aren't hitting chest twice per week? I recommend something a little simpler while you are dieting. Resistance training only a couple of times per week, and I would cut the isolation day out that you added on Fridays.
Maybe something like this:
Day 1:
Full Squat 5x5
Bench 5x5
Row 5x5
Abs
Day 2:
Light Full Squat (20% reduction in weight from previous day) or Front Squat 5x5
Deadlift 2x5
Pull up or pulldowns 5x5
Standing OH Press 3x5
Day 3:
Full Squat 5x5 (pyramid up to so that the last set is heavier than day 1 squat)
Bench 5x5
Row 5x5
Abs
This is not set in stone, but it is certainly more optimal than what you have presented and your goals.
Also, I don't like working with percentages when setting up your diet. I rather use the actual grams, it is more precise.
This said, read this post I made in another thread concerning how to set up a diet:
Before I get into specifics with someone, I like to make sure they have their calories figured out first. That is the driving factor behind all of your goals. For general purposes, maintenance caloric intake is 15 calories per pound of body weight. From this, I like to start with a deficit of roughly 15%.
I think any diet for the average person, leaving out goal dependencies, should worry about calories first and foremost, then protein requirements, then EFAs. Once they are accounted for, it is fair game to toy around with the remaining macronutrients required to fulfill your energy requirements.
For instance, if I need 3500 calories to maintain, that is the number I will shoot for.
I like to have 1 - 1.5 gm of protein for each pound that I weigh. Keep to the low end when bulking, keep to the high end while dieting. Right now that would be 195 grams, since I weigh 195 and am currently bulking. There are 4 calories in each gram of protein, which equals out to be 975 calories (using 1.25 grams/lb). If you are not weight training, these requirements would be lower. If you are dieting with a caloric deficit, protein requirements actually increase.
Then I worry about my fats. I like to have somewhere in the neighborhood of 50-100 grams as a minimum. Of this, I keep it to the healthy side of things with monounsaturateds (olive oil), certain polyunsaturateds (omega-6/9s, stuff like flax oil, borage oil, etc), and a source of omega-3s (fish oil caps, or a serving of omega-3 rich fish like salmon). Let's say from this, I take in 100 grams of fat. There are 9 calories per gram of fat, leaving us with 900 calories here.
That gives us a total of 1875 calories, while I am shooting for 3500! I need 1625 more. This is where I add my carbs and I toy around with the other macronutrients too. As an average, I would say 200 grams of carbs is a good number for an active individual. I have gone much higher myself. At any rate, once you calculate your proteins and fats, you fill the deficit needed to reach your caloric goal with a mixture of the 3. I tend to keep protein pretty stable at 1 - 1.5g per lb.
It tends to be very personal and goal dependent from this point forward. If you were going to be doing a lot of frequent cycling, I would load up on carbs, especially close to your workouts/cycles. Active people can benefit from carbs, although there is no such thing as an essential carbohydrate, there are only essential amino acids and essential fats.
In terms of cardio, I would try and find at least one day to have a complete rest. You don't want to tax your body too much while dieting.
And for now, if you follow a resistance training program similar to the one I presented here, I would bump HIIT down to once per week for starters. Other than that LISS and IT is fine on the other days.
Oh yea, and rest between sets can be longer as you are lifting relatively heavy weights. Weight lifted dictates length of rest periods. When I do 5x5, I rest 90 to 120 seconds between sets.
I am sure I am forgetting something that I wanted to say, but you get the idea.
