Friday, March 23, 2007

The 300 Workout as Part of a Fat Loss Program

I've mentioned a couple of times here that at the beginning of the year I set a goal to be as fit as I have ever been by the time I turn 40 in early May. When I began, my weight was hovering between 205-210 with about 16-17 percent bodyfat.

As of this morning, I weigh 187 and my bodyfat is around 9.5 percent. I had stalled for a week or two at around 191, but since having a cheat meal on Saturday (pasta and banana bread -- yum!), and adding the 300 workouts into my program, the fat loss has restarted. I like the 300 workouts because they are time efficient, burn a lot of calories, and (with some minor adjustments) can still work to maintain muscle during fat loss.

Here is a sample week of my training (this week). Below, I will reveal the supplements I have been using to strip the bodyfat and keep the muscle. Please note that I seldom do the same exact workouts from week to week. Most of these workouts are done in 45 minutes to an hour.

Monday:
25x Pull Ups
50x Squats (185 lbs)
50x Bench Press (135 lbs)
50x Hanging Knees to Elbows Crunch
50x Squat Jumps (2 x 25 lb DBs)
50x DB Snatches, each arm (35 lbs)
25x Pull Ups

300 Total Reps -- 35:20 minutes

Tuesday:
Seated Leg Press (395) 4 x 12 reps -- The machine only goes to 395.
A1: Inc Chest Press (195) 3x8
A2: Bent Row (245) 3 x10
B1: Smith Shoulder Press (150) 3 x 8
B2: Shrugs (315) 3 x 10
C1: DB Bicep Curls (40 each) 3 x 15
C2: Dec Crunch (45) 3 x 20

Thursday:
A1: Hack Squat (630) 4 x 12
A2: Hang Clean (185) 4 x 8
A3: Bench Crunch 4 x 30
B1: Dips (80 lbs added) 4 x 12
B2: One Arm Cable Row - Seated (120) 4 x 12
B3: Cable Biceps Curl (120) 4 x 12

Friday -- A New Version of the 300 Workout:
25x Bent Row (185)
50x Deadlifts (185)
50x DB Inc Chest Press (2 x 60)
50x Bench Straddle Jumps
25x Standing Military Press (95)
50x Ab Waves
25x Bent Row (185)
25x Standing Military Press (95)

300 total reps in 30:49 minutes.

After finishing this I did a superset of Pec Deck (165) and Lat Pulldowns (180) for three sets of 10 reps on each exercise.

[Note: A1, A2 means a superset with no rest between exercises. A1, A2, A3 means a giant set with no rest between exercises.]

In today's workout, the bent rows and deadlifts were too light -- next time I'll try 205. The bench straddle jumps start by standing on a bench, jumping down to the floor with a leg on each side of the bench and immediately springing back up to standing on the bench. The military press was the hardest part -- probably a little too heavy.

I've been doing full body workouts three or four days a week since early January. I really believe this is the best approach to fat loss with weight training. I add in racquetball for cardio whenever I have time.

My diet has been around 2000-2500 calories a day, heavy on protein and healthy fats and low on carbs (my only substantial carbs come in my post-workout drink and in a bowl of oatmeal on training days). I take 15-20 grams of fish oil a day. I take at least 1200 milligrams of alpha lipoic acid each day. I also take assorted vitamins and minerals.

Fat loss supplements:
Hot Rox Extreme (2 caps, twice a day)
Green Tea Extract (3-4 capsules, 3 times a day)

Muscle Maintenance Supplements:
Alpha Male -- testosterone booster (2 caps, twice a day)
Novedex XT -- anti-estrogen (4 caps at bedtime)

These supplements are fairly expensive, but it has been worth the investment in the new business it has generated at the gym. A guy stopped me today and asked if I was taking new clients because he had seen me with my shirt off in the locker and said I was the only trainer at the gym who looked like I practice what I preach. Plus, reaching the short-term goal is worth it to me.

Five weeks left to hit 8 percent bodyfat.


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