Hello,
This forum has always helped me. I was a frequent member here about two years ago. After I learned everything i stopped visiting and lifted very frequently. But because of university and everything I kind of faded away from lifting. During my peak times, i was proud of all my personal records. 185 bench press, 300 squat, and 405 deadlift. These were great for me. Now i want to get back into it to not build a lot of muscle as in hypertrophy but to be lean. I will layout every single piece of info in these thread and write in it everyday. So it will start out with my plan and goal each week, and my workout plus diet.
___________________________________________________________
Stats:
19 years old
180 lbs
5ft 10
Goal:
I am going on a 3x10 and 5x5 workout. Meaning 1 week is 3x10 and another week is 5x5 and so on. My goal is to be 20 lbs less in 6 months time. Even if that means losing muscle then fine I will but i know I will gain muscle as well.
Workout - 5 days a week
Before every workout:
Run 1 Mile
Then elleptical for 10 minutes
Mon -
Squats
Pull Ups (no assisted pull up can do about 6, then machine pullups) - always 3x25
Barbell Bent Over Row
Dumbbell press
Tricep push downs
Tuesday -
Run
Stretching
Sport specific exercises - box jumps, etc
Pushups
Wed -
Deadlifts
Calf Raises
Pull Ups (3x25)
Should Press Dumbbell
Dumbbell Rows
Bicep Curls
Tricep Pushdowns
Thurs -
Run and stretch
Jumps, line jumps etc
Pushups
Friday -
Dumbbell Lunges
Pulls Ups (3x25)
Bench Press
Bent Over Rows
Barbell Shoulder Raises
Pushdowns
That is what I have so far. Tues and THurs I want to to go the gym just to stay active and run. It wont be a hard day at all. The time between sets is 1 minute.
___________________________________________________________
Diet:
Breakfast -
1 cup oatmeal
banana
1 tall glass milk
Pre workout -
Apple
Almonds
1 Wheat Bread
Lunch -
White rice and some kind of meat (dont know what)
Snack
Fruit of some kind
Salad - fresh vegetables
Dinner -
Rice and some kind of meat
___________________________________________________________
As you can see I am eating the minimum possible. My main goal is to lose weight, I know this is wrong but I think i can do this for a month and lost a good amount of weight and then up my calories to gain some muscle.
According to a calorie calculator, i need approximatle 2690 calories a day to maintain and 2152 calories for weight loss.
So i am aiming at eating 2100 calories which this diet entails. Also I am tired of having the so call "MAN BOOBS". I have muscle in my body but these boobs always make me look bad. I just want a flat chest, and everything else is fine. That is my main goal. I am NOT drinking any protein shakes of any kind. the last time i have the powder it had 5% creatine in it and i have many many cartons of that stuff. That is a main reason why my MAN BOOBS are so big.
Ok well I start this on MONDAY. It will be on going and I will report back. In the meantime if there are any problems I would love to know.
Thanks
This forum has always helped me. I was a frequent member here about two years ago. After I learned everything i stopped visiting and lifted very frequently. But because of university and everything I kind of faded away from lifting. During my peak times, i was proud of all my personal records. 185 bench press, 300 squat, and 405 deadlift. These were great for me. Now i want to get back into it to not build a lot of muscle as in hypertrophy but to be lean. I will layout every single piece of info in these thread and write in it everyday. So it will start out with my plan and goal each week, and my workout plus diet.
___________________________________________________________
Stats:
19 years old
180 lbs
5ft 10
Goal:
I am going on a 3x10 and 5x5 workout. Meaning 1 week is 3x10 and another week is 5x5 and so on. My goal is to be 20 lbs less in 6 months time. Even if that means losing muscle then fine I will but i know I will gain muscle as well.
Workout - 5 days a week
Before every workout:
Run 1 Mile
Then elleptical for 10 minutes
Mon -
Squats
Pull Ups (no assisted pull up can do about 6, then machine pullups) - always 3x25
Barbell Bent Over Row
Dumbbell press
Tricep push downs
Tuesday -
Run
Stretching
Sport specific exercises - box jumps, etc
Pushups
Wed -
Deadlifts
Calf Raises
Pull Ups (3x25)
Should Press Dumbbell
Dumbbell Rows
Bicep Curls
Tricep Pushdowns
Thurs -
Run and stretch
Jumps, line jumps etc
Pushups
Friday -
Dumbbell Lunges
Pulls Ups (3x25)
Bench Press
Bent Over Rows
Barbell Shoulder Raises
Pushdowns
That is what I have so far. Tues and THurs I want to to go the gym just to stay active and run. It wont be a hard day at all. The time between sets is 1 minute.
___________________________________________________________
Diet:
Breakfast -
1 cup oatmeal
banana
1 tall glass milk
Pre workout -
Apple
Almonds
1 Wheat Bread
Lunch -
White rice and some kind of meat (dont know what)
Snack
Fruit of some kind
Salad - fresh vegetables
Dinner -
Rice and some kind of meat
___________________________________________________________
As you can see I am eating the minimum possible. My main goal is to lose weight, I know this is wrong but I think i can do this for a month and lost a good amount of weight and then up my calories to gain some muscle.
According to a calorie calculator, i need approximatle 2690 calories a day to maintain and 2152 calories for weight loss.
So i am aiming at eating 2100 calories which this diet entails. Also I am tired of having the so call "MAN BOOBS". I have muscle in my body but these boobs always make me look bad. I just want a flat chest, and everything else is fine. That is my main goal. I am NOT drinking any protein shakes of any kind. the last time i have the powder it had 5% creatine in it and i have many many cartons of that stuff. That is a main reason why my MAN BOOBS are so big.
Ok well I start this on MONDAY. It will be on going and I will report back. In the meantime if there are any problems I would love to know.
Thanks
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