[Merza 65]

hey guys, i havent posted in a while, havent had time to in between work and the weights and everything else but ive reached how big i want to be for now and want to get cut and once im cut im gonna start gaining mass again so i gain mass while cut, right now this is my split, please tell me what i have to eat and how to change my split so i can drop body fat, thank you in advance.


day 1, chest abs
bench press 210 8X3
incline bench press 180 8X3
dumbell flies 30 on each arm 8X3
over chest row 50 8X3
weigthed crunches 25 x 4
reverse crunches 25 x 4

day 2 legs/ biceps
squats 200 8X3
calf raises 155 8X3
lunges 100 8X3
ez grip curls 100 8X3
isolation curls 40 8X3
reverse grip curls 100 8X3
hammer curls 40 8X3

day 3 off

day 4 shoulders triceps
military press 145 8X3
lateral barbell raise 145 8X3
dumbell lateral raise 30 on each arm 8X3
dumbell forward raises 30 on each arm 8X3
shrugs 205 8X3
sing arm over head extentions 40 8X3
bent over tricep extention 40 8X3
ex grip extentions over head 90 8X3

day 5 back/ abls
dead lifts 205 8X3
bent over rows 145 8X3
dumbell bench row 60 8X3
back extentions 145 8X3
bent over flies 40 on each arm 8X3
weighted crunches 25 x4
reverse crunches 25 x 4

day 6 off, day 7 is back to day 1

[Merza 65]

oh by the way:

im 17
215 lbs
5'11".5
15 percent body fat, or close to it. little bit less

[Blondell]

I don't think your split has to change at all if you don't want. Although the volume may need to be lowered if you foresee yourself running into overtraining mode. You'll have a hard time gaining LBM and losing bf if you've been training for any amount of tme. To gain requires a surplus and to lose requires a deficit. In some instacnces, it does happen, but pick one goal and go for it.

Now, on to dietary recommendations. Do you have any idea what your maintenance calorie intake would be? If not, you can take your bw and multiply it by 12-13. The total you get could be your starting point for caloric intake. Be sure to get in at least your bw in protein, space your carbs around your training and fill the rest of the cals w/ fats. Fish oils are what I'd recommend for EFA's although many prefer flax. This is really up to you. It may take some tweaking as time progresses, but this is a sound starting point for ya. CHEERS! :)

^solid post bro on the nutrtion. merza, look around the forum a little. you are sure to find numerous threads dedicated just to cutting diets. and then if you have any questions ask away.

Some comments on your split that you might want to consider:

1) your rep ranges are a little strange. for example, compound lifts are great to have a rep range of 8-10 because you can still lift a fair amount of weight and gain some strength. however, on isolation exercises such as iso db curls and lateral raises, it is better to go in the 10-12 range IMO. especially if you are looking for more tone. and further, to change it up a little more look for even higher rep numbers to really feel the burn on some days with iso exercises.

2) your leg days lacks a complete set of exercises. i don't see any specific exercises for hamstrings. maybe add a Romanian dead lift and Leg curl in there, and sub out calves for another day.

3) On your shoulder day, you need at least one rear delt exercises, or else your shoulders will not grow proportionally. Second, if your going to train traps, IMO give them more than 3 sets, or else sub them out for a seperate day if you can't do that much.

4) Your back day looks good as far as building the middle and developing thickness in your back. However, you should add a movement to incorporate building your lats. Wide grip pullups, Wide Grip Pulldowns are great choices.

Good luck bro, and post your split if you make any changes and we can look again. Also post your diet once you make it up, and we can help with that.

[rIPPDUP]

just adding to justlifts post which is great: remember that moving your body through space always works better than moving weight to your body. it keeps your muscles constantly tensed, thus working them harder. just a little fyi.

true that. i still don't understand why he posted the same thing in the nutrition and training forum. ugh taht bugs me.

[Merza 65]

i posted the first one and then i decided to ask it in more specific terms justlifts, idk why you have to be a fucken cock about it

see now thats just uncalled for bro? i just gave you alot of advice, and you have to go and say that. it doesnt make you tough to talk like that.

here is some more advice:

were all here for each other's advances in bb'ing, don't come on here and start saying stuff like that, when you posted numerous threads needlessly. i was only bustin your chops so chill out a lil bro. you'll come to learn all of us have a little sarcasm, and you either can take our advice and laugh about the stupid shit we add, or be a real "tough guy" and start about it. come on buddy, think about it.

[Merza 65]

dude im not trying to be tough, ive been having bad days, for a while, shits been going downhill and i just havent had any room for any joking around you know, sorry about that, and ya, it was uncalled for

no prob bro its understandable we all have bad days.

and if you need to talk about those days, try the miscellaneous section, we all chat about different things there too.