Need help in designing a four week program...

[maverick]

6'3" 205, do you have visible abs already? You sound like you've got a good bit of muscle already if that's the case. What have you been doing to this point with your weight training program?

Honestly, I would guess you should keep doing what you are doing (since it seems to be working) and you should focus on your diet to acieve the leanness you want while still maintaining or gaining strength and muscle.

[ssbssb88]

Maurer: Well I decided to get two heavy lifts in per week instead of one, so Monday's and Fridays will be the heavy lifts and Wednesday will be the Light lift/body weight day. And as far as what my light day will look like, I haven't mapped it out perfectly yet. I like to over-research this kind of stuff before I stick to it, because I know I won't stick to it unless I really believe it will work. But Monday's lift will be the same as the Heavy Friday lift I posted, so basically 1 1/2 day recovery between Monday and Wednesday, and after Friday's lift I have all weekend to recover/grow.

Maverick: My stomach is no where as close as I want it to be. After workout's and in certain lighting (haha) I definitely have some definition but I'm also a pretty brawny guy for my age and I've never really been lean. As far as weight training, I have always trained for sport specific strength (Defensive end in football and long-pole defensemen in lacrosse) So I am pretty well-versed in explosive lifts and sprint training and mass-building stuff. Pre-season I was 218-223ish and could still move. My natural base weight is definitely 205, because I have been here for a couple months without that much fluctuation. A good example of my goal, which I hope to achieve by putting in a hard and disciplined three months work would be Lyman Good



All-in-all I am still fleshing out the details of my program. Will post more later.

[westside24]

Originally Posted by ssbssb88

I haven't mapped it out perfectly yet. I like to over-research this kind of stuff before I stick to it, because I know I won't stick to it unless I really believe it will work.

Ditto! everyone keeps telling me, "consistency" well in a sense I do have consistency, granted im changing the way of my workouts like every 2 weeks, but at least im working out. But before I stick with something I wanna be dead sure.