File :-(, x, )
Anonymous
Ok /fit/. I am almost at my ideal strength wise. All I want to do now is to lose a bit of fat, and gain some leg strength over the next 2 months, especially to help my sprints.

Here is a program I have devised, and am asking for sensible suggestions/criticism. Hopefully this will help some other people.

(4 days a week, strength routine, 5X5 compound exercises, alternating 2 different sets of exercises etc, most of you know the drill)

Now caloric intake [zig-zagging method]:
NCI = Normal Caloric Intake (not gaining or losing weight in an average day)
3 days NCI-40%, 3 days NCI+10%, 1 day NCI.

Cardio:
Mon, Wed, Fri:
Cycle for 20km (40 mins or so), either up a gradual hill or on flat.
Tues, Thurs, Sat:
HIIT Stair runs. 5 min warmup jog around an oval, then `10 sets of stair sprints with cooldown jogging back down the stairs.
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>> Anonymous
When you say 'help my sprints' are you saying that you want to be faster or that you want to be able to do moar sprints?
>> Anonymous
     File :-(, x)
Front now
>> Anonymous
     File :-(, x)
>>437719
I want to be faster.
>> Anonymous
>>437699

I'm not quite sure, but wouldn't it be better to first gain some leg strength, and then just do cardio and diet?

Also I don't see much difference between
>>437699
and
>>437727
>> Anonymous
SQWATZ, OATS
>> Anonymous
>>437753

1) gain weight
2) lose weight
3) repeat


Better than this pansy zigzagging
>> Anonymous
>>437699
>> Anonymous
Get out of there Russian.


You're Russian you don't belong in Tasmania.