I am sick and tired of being at 12-14% .

[HOUSTON TEXAN]

I really am tired of appearance. Ever since I dropped significant amount of weight, 60lbs, I have been stuck at about this percentage. If you guys have been keeping up with workout journal you know that I am at 215lbs, and probably 14% . I am done with trying to get big. All I want to do is get as lean and ripped as possible. I simply do not care about being big anymore it really has lost its appeal to me. I just want to have those abs that I have always dreamed of having and have women awe over me, instead of picking them up with personality more.

I plan on doing some sort of pairing routine to lose the fat and mix this with sprints on non weight days.

Monday:

A1 BB Bench 6x4
A2 BB Row 6x4

B1 Pull Ups 3x12
B2 Burpees 3x25

C1 Lunges 5x5
C2 Hang Cleans 5x5

Tuesday:

Sprints

Wednesday:

A1 Squats 5x5
A2 Pushups 5xfailure

B1 Chin Ups 3x12
B2 DB Power Clean 3x12

C1 Thrusters 3x12
C2 DB Row 3x12

Thursday:

Sprints

Friday:

A1 Deadlifts 5x5
A2 Sit Ups 5xfailure

B1 DB Bench
B2 DB Military Press

C1 Dips
C2 Diamond Pushups

I need help on Friday

Saturday:

Sprints

Sunday:

Off

I need help in some areas and I would really like the opinion of the users.

[HOUSTON TEXAN]

Also as far as diet goes how much carbs/fats should I be taking in?

[Christopheel]

Changing goal too often Houtson ...

Why don't you stick with your current bulk ?

[HOUSTON TEXAN]

I'm just tired of being big like this. I just want to be cut up, I realized I would rather be smaller and have a low bf % than be bigger with a higher bf % but have the same strength. Does it really matter if I go from bulking to cutting again if I put on 25lbs? That takes some people years but with me about 5-6 weeks.

[DianaB]

I guess I shouldn't be telling you this, but women are not in awe of abs. It's your car we're after.
Why not try EDT for a few weeks to get rid of some fat? 4-6 weeks, then go back to strength focus. It's a great way to burn off fat while not losing strength.

[HOUSTON TEXAN]

Haha yeah I know it's not all about abs Diana but I just like the appearance of them. I have a nice back already, can't imagine if I got even lower . Where could I find EDT? Isn't it escalated density training?

[HOUSTON TEXAN]

I think it would work well if I used EDT's timed PR zones but used exercises. Although I don't understand how you do these zones, I guess you just do a few reps then go do the other exercises and go back and forth for fifteen minutes?

[thekid24]

i think its kinda like super setting only you do it for 20 minutes or how much time you want. then after that time you switch to the other set of exercises. its really intense and gonna burn you out. if you love feeling maxed out like me, then why not give it a try? maybe you can use your own exercises cuz the ones in the article are really not that good in opinion.

[paintball26]

Honestly I agree with you on the wanting abs part

in highschool and college every guy is either big and bulky or really small and lean....
Being fairly large and ripped would put you into a totally different zone

I am in the same boat with the 12-14% body fat, but I don't have nearly as much size as you

I wish you luck on achieving this goal and you are honestly going to be motivation

[swanso5]

choose a lower and upper body exercise and a 10 rep wt (i think it's 10 might be lower, depends on your make up really) for each...simply alternate sets of 5 back and forth with no rest for 15 - 20mins...count then add up all your reps and beat it next time...make up another one of these and do 2 each session for 3 sessions a week...you should almost be totally fucked after each "pr zone" as CS calls it...as you get tired the reps will decrese which is fine just don't decrease the wt...finish with sets of 1 if needed...if i was you i'd do 3 x 5 of a stength exercise though..so maybe this w/ a few modifications:

mon

deads 3 x 5, 2mins rest
pull ups / handstand push ups x 5
hard push up variation / inverted rows x 12 reps each

wed

bench / bent row 3 x 5, 90secs rest btw them...this is a pair
front squat / cable pull through x 5
pulldowns (start with a wide grip and when you can't get 12 reps with this grip swap around to a supinated grip and keep going) / single arm shoulder press x 12 reps each

fri

back squat 3 x 5, 2mins rest
chest supported db row / db inclie press x 5
single leg db stiff legged deadlift / step ups (keep front foot on then swap) x 12 reps each

[HOUSTON TEXAN]

Thank you so much for the advice swans. I really like what you got there but I'm really inclined toward doing the 15min pr's with 3 different pairings. So if I did that do you like exercise selection at the top? Because some things I can't do on yours like headstand pushups.

[DianaB]

..

[swanso5]

by using compounds, 2 pairs is all you'll need, more is not better when trying to lose fat

give the HSPU's a go and find out...you don;t have to do sets of 5, you could easily do 3 with the same results

[HOUSTON TEXAN]

I just tried to do them and failed...I can't do a handstand.

So should I just take out a pairing on each day?

[swanso5]

lean your legs aginast a wall, like you used to at school so the girls dresses fall down (not at school)