200
90.9
2,727
RPT
A: Back day
Deadlift
Press
W. Chins
Rows
C.G. Chins
B: Chest Day
Bench press
Incline DB bench
Barbell curls
Triceps extension
C: Leg day
Squat or leg press
Leg curl
Leg extensions
Calves
Cable crunches
2x3-5
2x6-8
2x4-6
2x6-8
1x6-10
2x6-8
2x6-8
2x6-8
2x6-8
Carbs
273
32
Pro
307
255
Fat
45
78
kCal
2,727
1,852
Carbs
357
71
Pro
318
283
Fat
53
157
kCal
3,177
2,827
Bodyfat %
18-19%
15-17%
12-14%
9-11%
<8%
Stalling over a two-weeks period? Reduce calories from carbs and fats by 5-6%
About alcohol consumption
2x6-8
2x6-8
2x6-8
1x12-16
1x8-10
Loss
-1.7 lb/week
-1.5 lb/week
-1.3 lb/week
-1.0 lb/week
-0.7 lb/week