Uber-Sprint Diet & Routine

As a marker, due to the seeming efficacy of my current routine.

Diet:

• Grams per pound of bodymass
• High Day - 1gP + 1gC + 0gF (200p + 200c + 0f)
• Medium Day - 1gP + 0.4gC + 0.25gF (200p + 80c + 45f)
• Low Day - 1gP + 0.2gC + 0.3gF (200p + 40c + 60f)
• 1 High, 2 Medium, 3 Lows per week
• Five meals per day.  
• High day - Protein & Carbs each meal
• Medium - Protein & Carbs for breakfast & post-workout, Protein & Fats other meals
• Low - Protein & Carbs breakfast, Protein & Fats other meals

Lifting

• 5/3/1 Total Body
• Monday - Squats @ 5/3/1, OHP @ 5/3/1, Pullups @ 5xMax + Hanging Leg Raise @ 5x8
• Wednesday - Squats @ 3x5-8 deload, Bench @ 5/3/1, 1-Hand row @ 3x10
• Friday - Squats @ 3x5-8 deload, Dead @ 3/5/1, DB Floor Press @ 3x12 + Standing Abs @ 3x12
• Sprinting 
• Lifting Days - Roman Sprints 
• 5 min walk
• 5 min jog
• Roman sprints (below)
• 5 min walk 
• Off Days - Bike sprints
• 5 min warm up
• 15 min intervals (15s on, 45s off)
• 10 min cool down

Roman Sprints

Work/rest in seconds

Set 1 | Set 2 | Set 3 | Set 4 | Set 5 | Set 6

Week 1 | 20 / 10 | 10 / 20 | 15 / 15 | 20 / 10 | 10 / 10 | 10 / 50

Week 2 | 20 / 10 | 10 / 20 | 15 / 15 | 15 / 15 | 15 / 15 | 10 / 50

Week 3 | 20 / 10 | 15 / 15 | 15 / 15 | 15 / 15 | 15 / 15 | 10 / 50

Week 4 | 20 / 10 | 20 / 10 | 10 / 20 | 10 / 20 | 15 / 15 | 15 / 45

Week 5 | 20 / 10 | 20 / 10 | 10 / 20 | 15 / 15 | 15 / 15 | 15 / 45

Week 6 | 20 / 10 | 20 / 10 | 15 / 15 | 15 / 15 | 10 / 20 | 20 / 40