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need to expand into bigger split with supersets to raise intensity and lose weight
Alright, so I'm 26 yrs old, 5'9", 230 lb, and approx 44% BF (taken on a bodpod 5-6 years ago but am going for another bodpod appointment this weekend possibly). I want to lose weight big time, and based on the Katch-McArdle formula, I am 128 lb of LBM. I'll update with better numbers once I do the bodpod soon.
Anyways, In the gym I've been doing 2 workouts alternating week to week, 3x/week, so ABA for one week, then BAB the next
A: Squats, Seated OH press, and Bent over rows
B: Squats, Bench Press, and Deadlifts
My diet is all over the place and doesn't help that I live at home with my parents and uncle so it makes shit real hard. Based on the KA formula, I would need about 1460 cal/day to be at a 500 cal/day deficit. I haven't figured out the macros but I will probably be doing it from a carb cycle approach.
I want to expand my split into chest, legs, arms, shoulder, back and raise the intensity by doing supersets. Correct me if I'm wrong but shouldn't a certain body group be worked 2x a week as opposed to 1x a week? I am not sure how gains are made by working the group 1x/week, I would just like an explanation so I can better understand.
Anyways, I was hoping to get some help on creating an intense superset split workout to really help facilitate loss of body fat. If I were to do cardio it would probably be HIIT but I am not sure whether it is appropriate for me at this time.
Any suggestions?
Alright, so I'm 26 yrs old, 5'9", 230 lb, and approx 44% BF (taken on a bodpod 5-6 years ago but am going for another bodpod appointment this weekend possibly). I want to lose weight big time, and based on the Katch-McArdle formula, I am 128 lb of LBM. I'll update with better numbers once I do the bodpod soon.
Anyways, In the gym I've been doing 2 workouts alternating week to week, 3x/week, so ABA for one week, then BAB the next
A: Squats, Seated OH press, and Bent over rows
B: Squats, Bench Press, and Deadlifts
My diet is all over the place and doesn't help that I live at home with my parents and uncle so it makes shit real hard. Based on the KA formula, I would need about 1460 cal/day to be at a 500 cal/day deficit. I haven't figured out the macros but I will probably be doing it from a carb cycle approach.
I want to expand my split into chest, legs, arms, shoulder, back and raise the intensity by doing supersets. Correct me if I'm wrong but shouldn't a certain body group be worked 2x a week as opposed to 1x a week? I am not sure how gains are made by working the group 1x/week, I would just like an explanation so I can better understand.
Anyways, I was hoping to get some help on creating an intense superset split workout to really help facilitate loss of body fat. If I were to do cardio it would probably be HIIT but I am not sure whether it is appropriate for me at this time.
Any suggestions?