Height: 6’ (a tad under if i’m honest)
Weight: 12st (skinny fat)
Hi. I have been on and off training for too long and have recently looked back and have been disgusted with the amount of time i have wasted. I suffer from depression (caused by infected eczema) and would start a routine get hit by a bout of depression and stop training for 2-3weeks, i’ve been having these for the past 2 years. Each time i got hit with a bout of depression i wouldn’t eat or drink for upto a week, even upto the point of being hospitalised.
I have decided it’s time to get serious and fuck the depression as it has wasted so much of my life as it is (i know it will still come but i will have to do damage limitations, so to say).
I am after a simple upper/lower routine to build size and strength. I train at home. (i have a squat rack,bench, chin up bar and weights. To be honest it’s the routine i need alot of help with.
Mon and Thurs- Upper- (all 4x8) Flat Bench, Overhead press, Chin ups, ???, ab isolation.
Tues and Fri- Lower- (all4x8) Light squats, Heavy deads, ???. Ab isolation
This is the diet i plan on doing. Any tips to up the Kcal would be great (i want to limit milk if im honest)
9:00am- Oats, milk, whey and mixed nuts,
10:30am- Smoothie/milkshake (oats, milk whey chocolate powder)
1:30pm- Egg Pasta, e/v olive oil, tuna, red sauce(homemade)
3:15pm- 2 eggs
5:30pm- Meat and veg (varies, daily)
10:00pm- Cottage Cheese
Any advice you could give would be great! And tips on how to stay focused on the end goal would be great