Im 21 and I train 3 days on 1 off my stats are as fallows
Years training 2
Bench: 185 5x6
Squat: 225 5x6
Deadlift: 265 5x6
day 1 chest and soulders
Flat bench 5x6, Inclined bech 5x6, declined bench 5x6, inclined flies 5x6, Millitary press 5x6, shoulder press dumbells 5x6 and Dips 5x6
Day 2 Arms
Seated Bicep curls 5x6, preacher curls 5x6, satanding barbell curls 5x6, close grip pull ups 5x6, close grip bench press 5x6, tricep kick back 5x6, tricept pulldowns 5x6, wrist curls 5x6.
Day 3 - back and legs
Dead lifts 5x6, bent over rows 5x6, latt pulldowns 5x6, Wide grip pull ups 5x6, Squats 5x6, calf raises 5x6 Leg extersions 5x6, Hip Add/abductor machine 3x8.
day 4 off.
I do 30 minutes cardio after all weight training session and abbs 2 times per week.
My diet is very clean!
6 meals all around 40,40,20 p/c/f
Protein from whey, chicken, steak eggs and cottage cheese,
Carbs from sweet potato, oatmeal brocoli and other fiborous vegies
Fat from olive oil, Nat. Peanut butter and flax meal.
around 2700 cal/day
Around 220 grams of protein
Around 200-220 frams of carbs 50 post workout dextrose
Around 40 grams of fat
Supps are: whey protein Isolate
My goal is to be 175 with 6.5% Bodyfat by the end of May!
I will post pictures by the end of the week I’m open to any suggestions or critisism I really need to gain some strenth and muscle mass! Id like to git a little more cut! Am I wasting my time trying to do both at once or should I keep on trucking I seem to be gaining slowly and getting more ripped as the days go by but its a slow process!