Fat Loss Mesocycle. in Exerbabble III

Goal: Maintain strength, while increasing activity level to drop fat.

Phase I: Use 5 lbs off best lift; use a weight you can conquer. Add weight when 3x5 becomes 3x7; 3x3 becomes 3x5

Day A
DB Press/Chins 3x5

Day B
Deadlift 3x3

Day C
BB Bench/DB Row 3x5

Day D
Squat 3x5

Lower Energy Systems:
Barbell Complex: 3-5x
Row
RDL
Clean+Press
Lunges

Burpee/pull-ups, as many as possible in one minute; 3-5 rounds.

Steady State: 20-40 minutes, self-paced.

Upper Energy Systems:
HIIT: 15/45 on elliptical, gradually increase number of rounds. Max time: 20 minutes
Steady-state: Follow couch to 5k