maximum fat burning split

[jynx]

so i have gained about 6 pounds dueing the last 2 months because of finals and it all seems to be in my stomach. i used to weigh 234 now i am 240. over the next month i plan to re define my diet and get back into a steady routine. here's what i plan to do

ht 6' 3"
wt 240
bf 16-18%

goals: 15% bf

MONDAY [chest/back]

Flat Bench 4 sets reps 15/6/10/6
Pullups 4 sets to failure
superset - flys and dumbbell press 2 sets of 10 each
horizontal rows
30 minute jog

TUESDAY

sprints
plyos
30min run

WEDNESDAY [SHOULDERS]

Military Press 4 sets reps 15/6/10/6
superset - behind the back barbell shrugs to failure and side dumbbell raises
hang cleans 4 sets of 10

45 min jog

THURSDAY [arms]

barbell curls 3 sets 15/12/10
hammer curls 3 sets 15/12/10
skullcrushers 3 sets 15/12/10
weighted dips 3 sets to failure
abs


sprints
ploys
30 min run

FRIDAY [LEGS]

Squats 5 sets of 5
Barbell Lunges 2 sets of 10
calf raises 3 sets to failure
incline becnh press 3 sets of 15/12/10
sitting reverse flys 3 sets 15/12/10
abs

20 min jog


i really wanna lose a loty of bodyfat and i am accustomed to all the running because i play rugby. is there anything i can do to improve this?

 

[Suareezay]

training is pretty irrelevant to fat loss. lifting induces a completely different hormonal response than cardio.

if at the end of the week you are running a caloric deficit you will lose weight.

I also dont like the training split - youre training arms monday, wednesday, and thursday. I also dont like cardio after weights - both activities are attempt at two completely different goals.

I would train MWF in either an upper/lower or push/legs/pull split, and do cardio on off days. You can overeat on training days in order to save muscle and possibly gain some strength, and if youre cutting calories enough on cardio/non-training days you will still end up in a caloric deficit at the end of the week and will lose weight/fat. This shouldnt be hard if you regularly play rugby.

A little ephedrine + caffeine or an OTC thermo wouldnt hurt either.

 

[jynx]

no doubt. i just would like to point out though that i lose weight faster when i am mixing up high volume and low volume in the same workout as opposed to a low rep scheme. its just the way my body works i guess. i will cut out all processed sugars, and ill cut carbs in the evening. im also going to be on cyp, t3 and clen in about a week or so.