Hi everybody,
I'm new here at the forum so i'll introduce myself.
My name is Fatty, 25yo, student engineering and i'm fat.
I used to be pretty sporty but the last couple of years i really slacked off and it got really out of hand.
So from today i decided to switch my live around and start living a healty and sportive live.
I'm a soccer coach so i'm gonna get my cardio from that, i also own a racing bike and i love to swim.
Iv also bought some power training tools like a bench, squat reck, barbbells and weights.
Stats:
25yo male
191cm
124kg
30% fat %
Workout schedule
Monday : soccer practice
Tuesday : Power training : chest and triceps :
- barbell bench press
- Skull crusher
- dumbbell fly
- sitting dumbell triceps extension
- standing one arm tricep extension
Wednesday : soccer practice
Thursday : Power training : Shoulder, legs & glutes
- barbell shoulder press
- dumbbell lateral raise
- barbell shrug
- barbell squat
- dumbbell lunges
- leg curls
- Flutter kicks
Friday : soccer practice
Saturday : power training : back, biceps & forearm
- barbell deadlift
- berbell bent over row
- barbell curl
- incline dumbell curl
- alternate hammer curl
- dumbell wrist curl (pals up & down)
Food schedule
10:00 breakfast
- banana
- whey shake
13:00 lunch
- chickenwhite
- tuna
- eggwhites
- tomato
- brown bread
17:00 post workout shake
- whey shake
- appel
20:00 dinner
- rice
- chicken (or fish or turkey...)
- olive oil
23:00 before sleep
- kwark
- whey
- wallnuts
Totals out to : 2600Kcal - 225.35gr proteins - 201.13gr carbohydrate - 96.49gr fat
My energy needs are around 3400kcal - 3500kcal (harris benedict / kath-mcardle techniques)
I drink gaz water trought the day, normal water during exercies & one or 2 glasses of sprite zero with dinner
Goals
I dont have any major goals like body building or weight lifting or whatever.
I just want to get to a normal body fat %, gain muscles & get fitter and healtier overall.
I think my exercise & eating schedule look pretty ok, but i anyone has critics and suggestions by all means post them !
I can really need the extra input !
Pictures
Gonna post pictures every month to keep myself motivated and let you all know how its going.
Here are the before pictures :
View attachment 5615
View attachment 5616
View attachment 5617
View attachment 5618
Wich me luck & ill be back posting here soon!
I'm new here at the forum so i'll introduce myself.
My name is Fatty, 25yo, student engineering and i'm fat.
I used to be pretty sporty but the last couple of years i really slacked off and it got really out of hand.
So from today i decided to switch my live around and start living a healty and sportive live.
I'm a soccer coach so i'm gonna get my cardio from that, i also own a racing bike and i love to swim.
Iv also bought some power training tools like a bench, squat reck, barbbells and weights.
Stats:
25yo male
191cm
124kg
30% fat %
Workout schedule
Monday : soccer practice
Tuesday : Power training : chest and triceps :
- barbell bench press
- Skull crusher
- dumbbell fly
- sitting dumbell triceps extension
- standing one arm tricep extension
Wednesday : soccer practice
Thursday : Power training : Shoulder, legs & glutes
- barbell shoulder press
- dumbbell lateral raise
- barbell shrug
- barbell squat
- dumbbell lunges
- leg curls
- Flutter kicks
Friday : soccer practice
Saturday : power training : back, biceps & forearm
- barbell deadlift
- berbell bent over row
- barbell curl
- incline dumbell curl
- alternate hammer curl
- dumbell wrist curl (pals up & down)
Food schedule
10:00 breakfast
- banana
- whey shake
13:00 lunch
- chickenwhite
- tuna
- eggwhites
- tomato
- brown bread
17:00 post workout shake
- whey shake
- appel
20:00 dinner
- rice
- chicken (or fish or turkey...)
- olive oil
23:00 before sleep
- kwark
- whey
- wallnuts
Totals out to : 2600Kcal - 225.35gr proteins - 201.13gr carbohydrate - 96.49gr fat
My energy needs are around 3400kcal - 3500kcal (harris benedict / kath-mcardle techniques)
I drink gaz water trought the day, normal water during exercies & one or 2 glasses of sprite zero with dinner
Goals
I dont have any major goals like body building or weight lifting or whatever.
I just want to get to a normal body fat %, gain muscles & get fitter and healtier overall.
I think my exercise & eating schedule look pretty ok, but i anyone has critics and suggestions by all means post them !
I can really need the extra input !
Pictures
Gonna post pictures every month to keep myself motivated and let you all know how its going.
Here are the before pictures :
View attachment 5615
View attachment 5616
View attachment 5617
View attachment 5618
Wich me luck & ill be back posting here soon!
