this is my first post here, but i like to think that i know a thing or two bout training and nutrition, but i've always had trouble putting theory into action.. i've put it in action but never achieve my goal.
so i've decided this is it.
i'm going to do this once and for all! i'm going to join that transformation challenge on the 5th... just to make sure! haha
down to business.
basic: 22/male/6'/194lbs-> 17-18% bf
160lbs-> lean mass
34lbs of FAT!
Goals: i have a have devised a 6 month training period to reach the ultimate goal. i have broken this into a 4 week bench mark (P1), 12 week bench mark (P2), 24 week bench mark(P3).
continue to work my current workout/diet for another month, then reduce some carbs, increase cardio, increase weight intensity more till (3mo) then bulk (increase cals) but keep up the cardio, and intense weights.
my reasoning: i think this fits my goals well, i have an ok base of starting out on this journey. i have been training more core based work outs and more leg work outs for the past 3 weeks. i do a 4 day a week weights, 2 days just cardio (35-45 mins). m, tue, thurs, sat are weights. usually 7-8pm.
the following is my routine and will be for the next month
m:
deadlift 3x8-10 (110, 120,130)
squat 3x8-10 (140,150,160)
leg press 3x8-10 (220,240,260)
front squat 3x8-10 (135, 155,155)
calf raises 3x8-10
bout 15 mins of cardio after
tue:
bench press 3x8-10 (140,150,160)
incline press 3x8-10
decline press 3x8-10
flys 3x8-10
close grip press 3x8-10
tri bent over extensions (rope) 3x8-10
tri single arm press down 3x8-10
tri push down (bar) 3x8-10 <-- usually a descending set, starting a 130 and do 8reps, and then move it down to 120, and so on to 30 or 40
some abs followed by 15 mins of cardio
thur:
arnold press 3x8-10
smith press 3x8-10
lat raise 4x8-10
front raise 4x8-10
shrugs 4x8-10
hard abs day followed by 10 mins of cardio
sat:
pull ups 3x8-10
lat pull down 3x8-10
cable row 3x8-10
bent over row 3x8-10
and sometimes i do the over head pull down 3x8-10
preacher curls 3x8-10
reverse curl with ez bar 3x8-10
single arm curl 3x8-10 <-- usually a descending set, starting a 40-50 and do 8reps, and then move it down to 30-35, and so on to 10
some of bliques followed by 15 mins of cardio
Meals: this is where ive lost it in the past..
bmr:1930kcal- actual with activity factor 2900kcal
minus 15% or so= 2400kcal daily intake
35:45:20 >> protein:carb:fat ratio >> 214g:275g:55g
fruits include: banana, apple, orange, grapes, strawberries, black berries.
protein shake+ has usually milk and fruits
protein shake+ is just a protein reg shake
1st: 10-11AM
2 whole eggs
3 eggs whites
10oz 1% milk
2 slice whole wheat
fruit
3000mg CLA
2: 1-2pm
8 oz milk
yogurt
3: 4-5 pm
chicken breast
2 slices of wheat breat
veggies
milk and water
3000mg CLA
4:630 pm
pre work out:
15g whey in water
1 Tbsp honey
5: 8-9pm
post:
protein shake++
6: 10pm
4oz tuna
2 slices of wheat
milk AND zero sugar juice
fruit AND veggies
3000mg CLA
7:12pm
chicken breast or turkey cubes
on 10 no sodium crackers
8:3-4 am
pre bed:
protein shake - 8 oz milk with 30g
i usually go to sleep late and wake up late... sleep 3-4 am and wake up 10-11:30AM. sometimes i can't fit in #7(when i fall a sleep earlier) but i know how important post workout nutrition is.
that's all i've got for now, im formulating the finals of Phase2 and Phase3, if you guys have any training/nutrition schedules and schemes that you'd like to share please do!!!! :yelrotflmao:
im also looking into adding Animal Cuts to my supps starting in Phase2.. any comments?
so i've decided this is it.
i'm going to do this once and for all! i'm going to join that transformation challenge on the 5th... just to make sure! haha
down to business.
basic: 22/male/6'/194lbs-> 17-18% bf
160lbs-> lean mass
34lbs of FAT!
Goals: i have a have devised a 6 month training period to reach the ultimate goal. i have broken this into a 4 week bench mark (P1), 12 week bench mark (P2), 24 week bench mark(P3).
continue to work my current workout/diet for another month, then reduce some carbs, increase cardio, increase weight intensity more till (3mo) then bulk (increase cals) but keep up the cardio, and intense weights.
my reasoning: i think this fits my goals well, i have an ok base of starting out on this journey. i have been training more core based work outs and more leg work outs for the past 3 weeks. i do a 4 day a week weights, 2 days just cardio (35-45 mins). m, tue, thurs, sat are weights. usually 7-8pm.
the following is my routine and will be for the next month
m:
deadlift 3x8-10 (110, 120,130)
squat 3x8-10 (140,150,160)
leg press 3x8-10 (220,240,260)
front squat 3x8-10 (135, 155,155)
calf raises 3x8-10
bout 15 mins of cardio after
tue:
bench press 3x8-10 (140,150,160)
incline press 3x8-10
decline press 3x8-10
flys 3x8-10
close grip press 3x8-10
tri bent over extensions (rope) 3x8-10
tri single arm press down 3x8-10
tri push down (bar) 3x8-10 <-- usually a descending set, starting a 130 and do 8reps, and then move it down to 120, and so on to 30 or 40
some abs followed by 15 mins of cardio
thur:
arnold press 3x8-10
smith press 3x8-10
lat raise 4x8-10
front raise 4x8-10
shrugs 4x8-10
hard abs day followed by 10 mins of cardio
sat:
pull ups 3x8-10
lat pull down 3x8-10
cable row 3x8-10
bent over row 3x8-10
and sometimes i do the over head pull down 3x8-10
preacher curls 3x8-10
reverse curl with ez bar 3x8-10
single arm curl 3x8-10 <-- usually a descending set, starting a 40-50 and do 8reps, and then move it down to 30-35, and so on to 10
some of bliques followed by 15 mins of cardio
Meals: this is where ive lost it in the past..
bmr:1930kcal- actual with activity factor 2900kcal
minus 15% or so= 2400kcal daily intake
35:45:20 >> protein:carb:fat ratio >> 214g:275g:55g
fruits include: banana, apple, orange, grapes, strawberries, black berries.
protein shake+ has usually milk and fruits
protein shake+ is just a protein reg shake
1st: 10-11AM
2 whole eggs
3 eggs whites
10oz 1% milk
2 slice whole wheat
fruit
3000mg CLA
2: 1-2pm
8 oz milk
yogurt
3: 4-5 pm
chicken breast
2 slices of wheat breat
veggies
milk and water
3000mg CLA
4:630 pm
pre work out:
15g whey in water
1 Tbsp honey
5: 8-9pm
post:
protein shake++
6: 10pm
4oz tuna
2 slices of wheat
milk AND zero sugar juice
fruit AND veggies
3000mg CLA
7:12pm
chicken breast or turkey cubes
on 10 no sodium crackers
8:3-4 am
pre bed:
protein shake - 8 oz milk with 30g
i usually go to sleep late and wake up late... sleep 3-4 am and wake up 10-11:30AM. sometimes i can't fit in #7(when i fall a sleep earlier) but i know how important post workout nutrition is.
that's all i've got for now, im formulating the finals of Phase2 and Phase3, if you guys have any training/nutrition schedules and schemes that you'd like to share please do!!!! :yelrotflmao:
im also looking into adding Animal Cuts to my supps starting in Phase2.. any comments?
