looking to gain strength/speed/cut weight

[liopleurodon]

Hi,
I am looking to gain speed/strength as well as cut down on bodyfat. I want to know what would work best for these goals, and was looking into var and possibly clen. Thanks!
Stats:
5'7 125, bf% unknown
lift 3x per week (low rep higher weight olympic lifts, squats/clean/snatch/bench/push-jerk some dumbell work)
sprint/run 4-5x per week
BMR 1376
TDEE 2012

 

[snowpatrol123]

Going to guess from those stats that you're a female?

 

[liopleurodon]

yep

 

[DreDay187]

Gaining muscle, strength, and power while on a cut is going to be difficult. You'd be better off focusing on the strength/power/speed aspect or the fat aspect separately.

For strength part look into Starting Strength, great beginner strength program with a lot of support to help you with the progress.

For power and speed look into dynamic days, GPP, Olympic lifts, etc.

To cut fat you'll need to be in a calorie deficit relative to your TDEE.

 

[liopleurodon]

I'm already on a lifting program from my coaches (I sprint) and don't really have flexibility to change it. I record calories via my fitness pal and i usually hit around 1900 a day. I'm looking for an edge in cutting fat but an edge in strength gain is ultimately more important

 

[DreDay187]

I'm already on a lifting program from my coaches (I sprint) and don't really have flexibility to change it. I record calories via my fitness pal and i usually hit around 1900 a day. I'm looking for an edge in cutting fat but an edge in strength gain is ultimately more important

For cutting fat look up 'Austinite's fat loss stack'...should help you out. Most diet pills and thermogenics don't do squat. Clen and Albuterol could help SLIGHTLY but diet will have to be in place first.

As for strength, how old are you? Creatine will help

 

[liopleurodon]

My diet is pretty solid-I can write out a general day if that would be helpful. As for creatine I already use it, usually a tsp. in the morning or post workout. I'm 20.

 

[DreDay187]

My diet is pretty solid-I can write out a general day if that would be helpful. As for creatine I already use it, usually a tsp. in the morning or post workout. I'm 20.

Yea I think you're a bit young for AAS though don't you?

One thing that will help you with muscular endurance, power, and speed...get yourself a prowler or push/pull sled. I think Dick's sporting goods has them for $129 with replaceable sleds. The single most efficient GPP/cardio/HIIT/acceleration building tool available IMO.

Sure if you don't mind post your diet with the macro breakdowns and what you do on training days (lifts, volume, intensity, progression scheme, etc). What sport is this for, some sports require extremely specialized training while others require minimal specialization.

 

[snowpatrol123]

I have an ex-girlfriend who was pretty serious about sprinting, she's since switched sports but I learned quite abit. If you're at all serious about competing (Worlds / Olympics etc) I would recommend being very very careful about what you take. Find out testing schedules, detection windows and be conservative with them. Stims like clen / ephedrine etc, if you're caught it's not great but you'll live; if you test positive for winstrol (thanks Ben Johnson) or anything anabolic you're done.

 

[liopleurodon]

Maybe, but my interest in them applies to this and the next two years-beyond that I don't have much interest in gaining an edge competitively.
I don't have flexibility in my training now to use that, but over the summer I definitely could incorporate that, thanks.

Breakfast: 1/3C Oatmeal, 2 Egg Whites, 1 Tbsp nut butter, 1/4C blueberries, Coffee w/ 1/2C skim milk
Snack: Apple or 1C grapes
Lunch: 5oz Chicken or Tofu, Salad w/assorted vegetables
Post Workout: Quest Bar
Dinner: 5oz Chicken or 4oz. Lean ground turkey or 4oz Tofu w/Assorted roast vegetables (broccoli,mushrooms, asparagus, brussel sprouts, onion) on hard training days 1/3 cup quinoa or 1 small sweet potato
Before Bed-depending on if i'm still hungry 3/4 c fat free greek yogurt w/ berries 1 tbs nut butter
Supplements: Fish oil, BCAA's Creatine, multi-vitamin

Monday: Short sprints, technique work (high intensity)
Lift:Squat 5x50% of max, 4X60% 3x70%, 4X2 75%
Clean 5x50%of max, 4x60% 3x70% 2X75% 1x85%
Push-Jerk 6X4
Bent over row 6X6
RDL 3x10
Pull-ups 3x15
Tuesday: AM 45-60 minutes of cardio, PM technique work
Wed: Longer Sprints (200's 300's 400's) Technique work
Lift: Bench Press: 5x50% max, 4X60%, 2X3X70% 2x80%
Overhead squat 3x5
Tricep dips 3x15
One armed row 4x7
Skull Crushers 3x10
Laterals 3x10-15
Thursday: AM: 45-60min cardio PM technical work
Friday: Long Sprints (200's, 400's, 600's)
Lift is variable, but It'll usually resemble monday except with a deadlift and sumo deadlift progression.
Saturday: Long Run/60 minutes cardio
Sunday: rest.

It's VERY unlikely that I will be tested, and in the worst case scenario i'll be ineligible for a calendar year.