OK I’m 178cm tall and 75kg and 14-15bf%. My training looks like this.
Wednesday: Interval Running
Sunday: Interval Running
The workouts I do are from this site. Right now I’m doing Christian Thibaudeau’s old superhero routine and in two weeks I’ll change to a push and pull. I stick to 6-12 reps mainly. With proper form in all exercises. I know I should swap firday with saturday but because of my schedule I can’t.
For my diet I follow Martin Bherkan’s leangains intermittent fasting because I love to eat big meals with a pound of meat. I also grow more like this. It helped me break through lots of plateaus I had with the big lifts when I tried to increase the weight and it fits right into my schedule. My day looks like this:
Lunch: Lots of meat and a huge salad and some sweet potato or yams or rice.
Post Workout: 2 scoops whey and some fruit or other faster carbs
Dinner: Lots of meat and a huge salad. Something sweet for dessert like protein waffles or protein ice cream.
I always eat more carbs and less fats on lifting days and more fat and less carbs on non lifting days.
I know I am not big but compared to when I weighed 62kg last year I’ve grown a lot. The thing is that summeris coming around in 2-3 months were I live. I am also going to be in miami in December. I want to be shredded like I was at 62kg and 8bf%. Not that skinny of course.
Please don’t say you are 16 you don’t need abs. I want to lose fat because it feels great when you are ripped. I know I have a long way togo in terms of growing and the last thing I want to be is a skinny boy with abs.
I know I should implement macro counting and carb cycling but I’ve gotten to the point of calculating them and but I can’t seem to put it in action. I mean you would have to weigh all your food and for doing that I would have to stick to eating just rice and chicken for the whole day and weigh it out the day before.
Otherwise It would be really hard and time consuming. Also I don’t think my family would approve of it. I am growing but I want to keep growing with a leaner body.