The weight training should be done 3 times per week on alternate days, M/W/F or Tu/Thu/Sat being ideal. The training sessions should consist of heavy, basic compound movements with some overlap. In other words, don't make any sessions arms-only. You want workouts that stimulate a lot of anabolic hormones and muscle mass. As an example, here is how I currently have my 3 times per week routine set up.
My training is usually done with mixed goals of performance and vanity, so it tends to be a bit unconventional for many. Keep in mind it is just an example.
I normally like to keep sets per exercise around 4-6 and reps between 4-8 and use antagonistic supersets when possible.
In my case, I do smaller muscle groups such as forearms, abs, calves, and rotator cuff on my weight-training off-days; however, this is definitely not something that needs to be done. Do abs and calves whenever you want, just make sure your workouts are hard, heavy, intense, and cover your entire body.
Now for the really interesting part, the diet! The diet is divided up into two separate phases: the low calorie low/carbohydrate portion and the high calorie/high carb portion. Here are the guidelines:
Low-calorie/low carb portion
- Duration: All day on weight-training off-days and 1/2-day on weight-training days.
- Caloric intake: 10-12 times body weight
- Macronutrient ratio: 50% protein, 30% fat, and 20% carbohydrate
High-calorie/high carb portion
- Duration: On weight training days only. From the beginning of the weight-training session until bedtime.
- Caloric intake: The same amount as you would take in during a normal low-calorie day, but these calories are to be consumed in a time span of 6-8 hours. ( 10-12 x body weight or 1600-1900 calories for a 160-pound individual)
- Macronutrient ratio - 20% protein 5% fat and 75% carbohydrate
Maintenance calorie/carb portion
- Duration: Weekends
- Caloric intake: 15 times body weight
- Monday - a.m. cardio, p.m. weight training*
- Tuesday - HIIT cardio performed anytime
- Wednesday - a.m. cardio, p.m. weight training*
- Thursday - HIIT cardio performed anytime
- Friday - a.m. cardio, p.m. weight training *
- Saturday - HIIT Cardio done anytime, maintenance calories
- Sunday - no training/maintenance calories
*Morning cardio optional, depending on individual
So let's take a trial run through the program. At a bodyweight of 160 pounds our hypothetical trainee needs 1600-1920 calories on the low-carb/low-calorie day. At a 50p/30f/20c ratio this will mean 200 grams of protein/80 grams of carbs and 53 grams of fat. Let's first use and illustrate a weight training off day, Tuesday as an example.
Preferably sometime in the late afternoon or early evening, perform HIIT cardio or sprinting. The timing for the HIIT on weight-training off-days is not terribly important, but keep in mind that the evening is usually a time when the metabolism begins to slow. By performing intense exercise at this time, we stimulate the metabolism so the metabolic rate over the course of 24 hours is greater. After this, have a protein drink along with some liquid carbs which would be equivalent to about half of the total 80-gram allotment of carbs for the day. Since the body is most responsive to carbohydrate consumption following activity, try to get more carbs in post-workout, regardless of when you perform it. Throughout the rest of the day, the body would be in a hard-core fat-burning state. Diet would consist of mostly lean meats, fibrous veggies and quality fats about every three hours throughout the day.